While macronutrients form the foundation of your diet, micronutrients are the small but mighty players that support your energy, immune system, brain function, and overall well-being.
On a vegan diet, most essential vitamins and minerals come naturally from whole foods. However, there are a few that require extra attention to ensure you’re meeting your daily needs.
Don’t worry - it’s not as complicated as it sounds. With a little planning, you can thrive on a plant-based diet while getting all the micronutrients your body needs.
What Are Micronutrients?
Micronutrients include vitamins and minerals that your body needs in small amounts to function properly. They play a crucial role in:
✔️ Energy production
✔️ Immune system support
✔️ Brain function and mood regulation
✔️ Bone health and muscle function
Let’s dive into the key micronutrients for vegans, their best sources, and how to optimize absorption.
1. Vitamin B12: The Essential Supplement
Why It’s Important:
B12 is critical for nerve function, red blood cell production, and DNA synthesis. Unfortunately, plant foods do not naturally contain B12, so supplementation is non-negotiable.
Daily Requirement:
- Adults: 2.4 mcg/day
Best Vegan Sources:
🥛 Fortified plant milks – ~1 mcg per cup
🧀 Fortified nutritional yeast – 4-5 mcg per 2 tbsp
💊 B12 supplements – Cyanocobalamin or methylcobalamin
Pro Tip:
- A weekly dose of 2500 mcg or a daily dose of 250 mcg is the easiest way to meet your needs.
- Choose cyanocobalamin for better absorption, unless you have specific needs for methylcobalamin.
2. Iron: The Oxygen Carrier
Why It’s Important:
Iron is needed to transport oxygen in the blood and maintain energy levels. Non-heme iron (from plants) is less easily absorbed than heme iron (from animal products), so vegans need to eat more iron-rich foods and pair them wisely.
Daily Requirement:
- Men & Women (50+): 8 mg/day
- Women (19-50): 18 mg/day
Best Vegan Sources:
🥄 Lentils – 6.6 mg per cup (cooked)
🥬 Spinach – 6.4 mg per cup (cooked)
🍚 Quinoa – 2.8 mg per cup (cooked)
🥜 Pumpkin seeds – 2.5 mg per ounce
🍫 Dark chocolate (85%+ cocoa) – 3.3 mg per ounce
Pro Tip:
- Pair iron-rich foods with vitamin C (citrus, bell peppers, strawberries) to increase absorption.
- Avoid coffee & tea with meals, as tannins reduce iron absorption.
3. Omega-3 Fatty Acids: Brain & Heart Health
Why It’s Important:
Omega-3s reduce inflammation, support brain function, and improve heart health. While ALA (plant-based omega-3) is easy to get, EPA and DHA (found in fish) require extra attention.
Daily Requirement:
- ALA: 1.6 g/day (men), 1.1 g/day (women)
Best Vegan Sources:
🌱 Chia seeds – 5.1 g ALA per ounce
🥄 Flaxseeds – 2.4 g ALA per tablespoon
🌰 Walnuts – 2.5 g ALA per ounce
🟢 Algae-based supplements – Direct source of EPA/DHA
Pro Tip:
- Consider a high-quality algae-based supplement if you’re not getting enough EPA/DHA from your diet.
- Ground flaxseeds are better absorbed than whole flaxseeds.
4. Vitamin D: The Sunshine Vitamin
Why It’s Important:
Vitamin D supports bone health, immune function, and mood regulation. Many people - vegan or not - don’t get enough, especially in winter.
Daily Requirement:
- 600 IU/day for adults
Best Vegan Sources:
🥛 Fortified plant milks – ~100 IU per cup
🍄 Sun-exposed mushrooms – Up to 400 IU per 100g
💊 Vegan D2 or D3 supplements
Pro Tip:
- If you don’t get much sun, take 1000-2000 IU per day.
- Choose D3 (vegan version from lichen), as it’s better absorbed than D2.
5. Calcium: Strong Bones & Muscles
Why It’s Important:
Calcium is essential for bone density, muscle contractions, and nerve function.
Daily Requirement:
- 1000 mg/day for adults
Best Vegan Sources:
🥛 Fortified plant milks – ~300 mg per cup
🍃 Tofu (calcium-set) – 350 mg per 100g
🥬 Kale – 177 mg per cup (cooked)
🌰 Almonds – 75 mg per ounce
Pro Tip:
- Spread calcium intake throughout the day for better absorption.
- Avoid consuming calcium with iron-rich meals, as they compete for absorption.
6. Zinc: Immune & Skin Health
Why It’s Important:
Zinc is vital for immune function, wound healing, and metabolism.
Daily Requirement:
- 11 mg/day (men), 8 mg/day (women)
Best Vegan Sources:
🌰 Pumpkin seeds – 2.2 mg per ounce
🍲 Lentils – 2.5 mg per cup (cooked)
🥜 Chickpeas – 2.6 mg per cup (cooked)
Pro Tip:
- Soak or sprout beans and grains to improve zinc absorption.
7. Iodine: The Thyroid Regulator
Why It’s Important:
Iodine is essential for thyroid health, which regulates metabolism, energy levels, and hormone balance.
Daily Requirement:
- 150 mcg/day for adults
Best Vegan Sources:
🧂 Iodized salt – 76 mcg per ¼ tsp
🌿 Nori seaweed – ~30 mcg per sheet
💊 Kelp supplements (use sparingly to avoid excess iodine)
Pro Tip:
- Use iodized salt in cooking instead of sea salt.
- Avoid overconsumption of seaweed, as too much iodine can harm thyroid function.
Wrapping It Up
While a well-planned vegan diet provides most micronutrients, some require extra attention - especially B12, iron, omega-3s, and vitamin D.
The key to thriving as a vegan is:
✔️ Eating a variety of whole, nutrient-rich foods
✔️ Using fortified foods & smart supplementation when necessary
✔️ Being mindful of absorption-enhancing pairings
And remember - nutrient deficiencies aren’t just a vegan issue. Everyone benefits from being more intentional about their nutrition.
