If you choose to follow a plant-based diet, there are certain nutrients you’ll need to be sure to get enough of. This article covers which nutrients to focus on, where to find them, and how much you need.
Vitamin D
Why do you need it?
Vitamin D is needed to support your immune system, bone and muscle health, and aid in kidney function. Too little vitamin D can up the risk of muscle dysfunction, bone loss, neurological diseases, and heart disease.
Where do you find it?
The best source of Vitamin D is the sun. Between the hours of 10:00 am and 4:00 pm your body best absorbs sunlight, which triggers the natural production of vitamin D. Consider getting 15-20 minutes of sun exposure before applying sunscreen to allow for adequate vitamin D synthesis. However, outside of the 15–20-minute window, wear a hat, use UV protective clothing and apply sunscreen to minimize the sun’s harmful effects.
If you don’t have an opportunity to get outside, don’t live in a sunny climate, or have darker-pigmented skin, your body may not make enough vitamin D from the sun. If so, look for healthful plant foods that have been fortified with Vitamin D. White or portabella mushrooms provide vitamin D, and like us, their levels rise when exposed to sunlight. “Sun” your mushrooms in a nearby window to increase their vitamin D content before consuming.
How much do you need?
Men and women 19-70 years of age need 600 IUs per day and those over 70 require 800 IUs daily.
If you’re considering a vitamin D supplement, Love.Life is here to help. Set up an appointment with your Love.Life provider to have your blood vitamin D level tested. We’ll assess the results and develop a supplementation plan tailored to your body’s needs.
Vitamin B12
Why do you need it?
Vitamin B12 is required to produce energy, so a lack of this nutrient can cause weakness and fatigue. Vitamin B12 is also used to produce red blood cells, so too little can lead to anemia. Lastly, vitamin B12 is used in DNA production and supports the health of nerve tissues. Inadequate levels can lead to vision impairment, memory loss, dementia, psychosis, abnormal movements, numbness or tingling in your hands and feet, and more.
Where do you find it?
Vitamin B12 is produced by bacteria and is found in most animal products because of bacterial exposure in the food chain. If you choose to follow a predominantly plant-based diet, vitamin B12 is a major nutrient of concern for deficiency. Additionally, many people have genetic predispositions to lower vitamin B12 levels, so screenings are important for everyone.
While some foods are fortified with vitamin B12, like nutritional yeast or whole grain cereals, generally you will not get enough from plant foods alone. We typically suggest taking 250-500 mcg of methylcobalamin a day for those on a predominately or exclusively plant-based diet. We encourage you to speak with your Love.Life medical team if you are concerned about your vitamin B12 intake and needs.
How much do you need?
Those 14 and older need a minimum of 2.4 mcg a day while pregnant women need 2.6 mcg and lactating females need 2.8 mcg daily. Note: supplemental forms B12 are usually given at much higher doses because there is a low absorption rate from the digestive tract into the bloodstream.
Omega-3 Fatty Acid
Why do you need it?
Omega-3 fatty acids are essential fatty acids. That means your body cannot make them, so you must consume food sources to meet your needs.
Omega-3 fatty acids are used to make hormones that regulate blood clotting, reduce inflammation, and promote blood flow. They reduce levels of low-density lipoprotein (LDL) cholesterol, the “bad cholesterol” as well as triglycerides. Omega-3 fatty acids are also important in fetal growth and development. Not consuming enough of these important fats can lead to rough, scaly skin and skin inflammation.
Through a multi-step process, your body can convert a type of omega-3 found in plants called ALA to forms your body needs called EPA and DHA. However, the conversion is minimal.
Where do you find it?
ALA omega-3 fatty acids are found in many plant fats, including flaxseeds, chia seeds, hemp seeds, olive oil, edamame, seaweed, walnuts, and whole wheat bread. DHA and EPA forms can be obtained from algal oil supplements.
How much do you need?
The recommended intake for ALA is 1.6 grams per day for males and 1.3 grams per day for females. Your Love.Life providers may prescribe a supplementation to help optimize your omega-3 status.
Iron
Why do you need it?
Iron is the most common nutrient deficiency, particularly in women, and it’s a crucial nutrient for healthy pregnancies. Iron is used for energy metabolism and the transportation of oxygen and electrons. Without enough iron, you run the risk of anemia, fatigue, brittle nails, and pica (which is cravings for non-food items).
Where do you find it?
There are two types of iron called heme and non-heme. Heme iron is found in animal products and non-heme is found in plants. Sources of non-home iron include lentils, chickpeas, and beans, as well as nuts and seeds, including pumpkin seeds, hemp seeds, chia seeds, pistachios, and cashews. Non-heme iron may also be added to breakfast cereals and orange juice.
Compared to heme iron, less non-heme iron is absorbed from the digestive tract into the bloodstream. However, research suggests that heme iron intake may increase the risk of stomach and esophageal cancers. And non-heme iron absorption is significantly increased when this plant iron is consumed with a high vitamin C food, such as citrus fruits or bell peppers.
It’s also important to note that non-heme iron absorption is reduced when consumed with phytates, such as tea. For this reason, it’s generally recommended to drink tea between rather than with meals.
How much do you need?
Women 19-50 years old need 18 mg per day while men 19 and older and all adults over 51 need 8 mg daily. Pregnant women need 27 mg per day and lactating females 19 and up require 9 mg daily.
Calcium
Why do you need it?
Calcium is a crucial mineral for bone and teeth health. In addition to cell structure, calcium regulates cell functions that support the nervous system. Calcium is also needed for muscle contractions, neurosignaling, hormone release, and the formation of new cells. Without adequate calcium, bone health can diminish and lead to osteoporosis or osteomalacia (or bone softening).
Where do you find it?
While dairy products do provide calcium, there are also many plant-based sources. They include tofu, spinach, kale, broccoli, pinto beans, cabbage, soybeans, chia seeds, corn tortillas, and whole wheat bread. Orange juice, soy milk, and breakfast cereals may also be fortified with calcium.
How much do you need?
Women 19-50 and men 19-70 need 1,000 mg per day, including pregnant and lactating women. Women 51-70+ and men 70+ need 1,200 mg per day.
Zinc
Why do you need it?
Zinc is needed to make enzymes and proteins within the body. It promotes healthy protein structures and gene expression, which contribute to cell production and cell health. A zinc deficiency can affect skin, bones, and various systems in the body, including digestive, reproductive, nervous, and immune systems. Too little zinc can also delay wound healing and cause cognitive changes.
Where do you find it?
Zinc can be found in certain seafood and meat products, but also in plants, including baked beans, pumpkin seeds, cashews, chickpeas, almonds, kidney beans, and green peas.
How much do you need?
Women 19 and older need 8 mg per day and men 19 and older need 11 mg per day. Pregnant women 19 and older need 11 mg and lactating females in this age group require 12 mg daily.
Iodine
Why do you need it?
Iodine has a large impact on thyroid function. Given that the thyroid contributes to hormone regulation, iodine imbalances can lead to hormonal imbalances. It’s also crucial during pregnancy for the prevention of intellectual disabilities.
Where do you find it?
Iodine is added to some foods, such as salt and some whole wheat breads. Iodine is also naturally found in seaweed.
How much do you need?
Women and men 19 and older need 150 mcg per day. Pregnant women need 220 mcg and lactating females require 290 mcg daily.
Magnesium
Why do you need it?
Magnesium is required for a wide array of biological pathways that support energy production and cellular responses. It’s also used to metabolize calcium and can promote healthy sleep. Signs of low magnesium include numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and heart spasms. A more severe magnesium deficiency can lead to low calcium and potassium levels.
Where do you find it?
Nuts are rich sources of magnesium, including almonds, cashews, peanuts, and peanut butter. Additionally, whole wheat bread, avocado, baked potatoes, rice, many beans, edamame, soymilk, spinach, bananas, and raisins all contain magnesium.
How much do you need?
Women 19 and older need 310-320 mg per day and men 19 and older need 400-420 mg per day. Pregnant women 19 and older need 360 mg and lactating females in this age group require 320 mg daily.
Selenium
Why do you need it?
Selenium is needed to metabolize iodine, so it can impact thyroid and hormone regulation. A selenium deficiency is potentially Iinked to Kashin-Beck disease, a bone and joint disease, and when paired with another stress to the body, a severe heart condition called Keshan disease. Symptoms of selenium deficiency may include poor growth, muscle pain or weakness, hair loss, and skin discoloration.
Where do you find it?
One Brazil nut can provide an entire day’s worth of selenium. But this largely depends on where the Brazil nuts are grown, as the selenium content of soil affects the amount in each nut. Generally, we suggest eating up to five Brazil nuts per day to increase the chances of absorbing adequate selenium. It’s important to note that you can hit an upper limit of selenium quickly if you eat large quantities of Brazil nuts daily, so don’t overdo it.
You can also obtain selenium from whole wheat bread, oatmeal, baked beans, brown rice, spaghetti sauce, cashews, green peas, bananas, baked potatoes, lentils, corn flakes, and enriched pasta, as well as animal sources.
How much do you need?
Those 18 and older need 55 mcg per day, pregnant women need 60 mcg, and lactating females need 70 mcg daily.
Copper
Why do you need it?
Copper is used in iron transport and has antioxidant properties. Copper also supports skin, hair, and bone functions. Although copper deficiency is rare, it can lead to many health conditions including anemia, bone disease and defects, and high cholesterol, to name a few.
Where do you find it?
Copper can be found in legumes, nuts, and seeds such as chickpeas, sunflower seed kernels, cashews, tofu, and sesame seeds. It can also be obtained from shitake mushrooms, whole wheat pasta, avocado, figs, asparagus, and spinach, as well as shellfish and some meats. Your sweet tooth may help satisfy your copper needs since dark chocolate and unsweetened baking chocolate both provide copper.
How much do you need?
Those 19 or older need 900 mcg per day, pregnant women need 1,000 mcg and lactating females need 1,300 mcg daily. Note: high doses of zinc can block copper absorption and lead to a deficiency.
Manganese
Why do you need it?
The mineral manganese supports energy usage and neurological functions. It also plays a key role in antioxidant activities, which helps reduce overall disease risk. It’s rare to have a manganese deficiency, but too little can cause issues with bones, skin, hair, and cholesterol as well as mood alterations and more.
Where do you find it?
Manganese can be found in some shellfish sources, but also in many nuts and legumes. Hazelnuts, pecans, soybeans, oil-roasted peanuts, lentils, and kidney beans all contain manganese. Other sources include whole wheat bread, oatmeal, black tea, baked potatoes, white rice, acorn squash, blueberries, brown rice, spinach, and pineapple.
How much do you need?
Men need 2.3 mcg daily and women need 1.8 mcg per day. Pregnant women need 2 mcg and lactating females need 2.6 mcg daily.
Vitamin A
Why do you need it?
Vitamin A supports vision and too little can cause dryness and inflammation of the eyes, as well as night blindness, or overall blindness. Additionally, vitamin A supports the immune system and reproduction. A deficiency can lead to anemia, respiratory complications, and heightened severity of infections.
Where do you find it?
Vitamin A can be found in most orange and red vegetables, such as sweet potatoes, pumpkin, cantaloupe, red peppers, mangoes, and carrots. Spinach also contains vitamin A and breakfast cereals may be fortified with it as well.
How much do you need?
Men 18 and older need 900 mcg per day while women 18 and older need 700 mcg daily.
Vitamin C
Why do you need it?
Vitamin C is an antioxidant that protects against chronic diseases. It also supports collagen formation, neurological health, and healthy skin and gums. Vitamin C deficiency can lead to scurvy, which can cause gum decay. A low vitamin C intake can also lead to poor collagen synthesis and trigger skin and joint conditions.
Where do you find it?
Vitamin C is found in many fruits and some vegetables. Oranges, grapefruit, kiwi, strawberries, and cantaloupe all contain vitamin C, as well as bell peppers, tomatoes, broccoli, cauliflower, cabbage, potatoes, brussels sprouts, and spinach.
How much do you need?
Women need 75 mg per day and men need 90 mg daily. Pregnant women 19 and older need 85 mg per day and lactating females need 120 mg daily.
Niacin
Why do you need it?
Niacin is a B vitamin that helps repair DNA and supports nervous system health. It can also decrease “bad” LDL cholesterol. With severe niacin deficiency, pellagra can occur, which is a disease that leads to changes in the skin, digestive system, and neurological system.
Where do you find it?
Niacin can be found in brown rice, enriched white rice, marinara sauce, russet potatoes, bananas, bulgur, and raisins. Legumes, nuts, and seed sources include peanuts, sunflower seeds, pumpkin seeds, soy milk, lentils, and edamame. Breakfast cereals may also be fortified with niacin.
How much do you need?
Women 19 and older need 14 mg NE per day while men 19 and older need 16 mg NE daily. Pregnant women require 18 mg NE and lactating females need 17 mg NE daily.
Thiamin
Why do you need it?
Thiamin is a B vitamin that helps with carbohydrate and protein metabolism. Without enough thiamin, heart and mental health-related symptoms can occur. A thiamin deficiency can also lead to beriberi disease, which affects the nervous or cardiovascular systems, or Wernicke-Korsakoff syndrome, which impacts the brain and is common in alcoholics.
Where do you find it?
Thiamin can be found in brown rice, enriched white rice, barley, corn, black beans, acorn squash, sunflower seeds, yeast spread, and orange juice from concentrate, and some animal sources.
How much do you need?
Women 19-51 and older need 1.1 mg per day while men 19 and older need 1.2 mg daily. Pregnant and breastfeeding women need 1.4 mg per day.
Riboflavin
Why do you need it?
Riboflavin is a B-vitamin needed for neurological functions. It also helps facilitate energy metabolism. Riboflavin is linked to folate and drug metabolism. Deficiencies are rare, but can manifest in many ways, including cracked lips and skin disorders, reproductive problems, or liver and nervous system decline.
Where do you find it?
Portabella mushrooms, spinach, apples, tomatoes, quinoa, enriched white rice, enriched bagels, kidney beans, sunflower seeds, and almonds all contain riboflavin. There are also various animal sources.
How much do you need?
Women 19-51 and older need 1.1 mg per day and men need 1.3 mg daily. Pregnant women need 1.4 mg and lactating females need 1.6 mg per day.
B6
Why do you need it?
B6 vitamin helps your body make and break down proteins and create blood cells. It also supports energy and neurological health. A deficiency is often paired with a vitamin B12 and folic acid deficiency. Vitamin B6 deficiency can lead to many symptoms, including a swollen tongue, a weakened immune system, or anemia, but it may also lack symptoms. A deficiency is more likely to occur if someone has a malabsorptive disease, such as Crohn’s disease, ulcerative colitis, or celiac disease, or as a result of certain genetic diseases.
Where do you find it?
Vitamin B6 is found in chickpeas, mixed nuts, spinach, onions, winter squash, potatoes, bulgur, enriched white rice, bananas, raisins, or watermelon as well as some animal sources.
How much do you need?
Women 19-51 and older need 1.3-1.5 mg per day while men 19 and older need 1.3-1.7 mg daily. Pregnant women need 1.9 mg and lactating women need 2 mg daily.
Folate
Why do you need it?
Folate is needed for cells to function and plays a significant role in the neurological and circulatory systems. Folate assists your body with healing. Folate is commonly paired with other nutrient deficiencies, such as B12, especially in people with poor diets, alcoholism, or malabsorptive disorders, like Crohn’s disease, ulcerative colitis, and celiac disease. Anemia is a classic sign of folate deficiency and can lead to weakness, fatigue, trouble concentrating, headaches, and more. It’s especially important for pregnant women to obtain enough folate to avoid neural tube defects and fetal health complications.
Where do you find it?
Vegetables, such as spinach, asparagus, romaine lettuce, avocado, broccoli, mustard greens, peas, turnip greens, and tomato juice all provide folate. Fruits, such as oranges, bananas and papaya also contain this vitamin. Plus, yeast, wheat germ, enriched white rice, kidney beans, black-eyed peas, and peanuts all provide folate.
How much do you need?
Men and women over 19 need 400 mcg DFE per day while pregnant women need 600 mcg DFE daily and lactating females require 500 mcg DFE.