Tag: Vegan diet deficiencies

According to a 2025 review in the journal *Nutrients*, poorly planned vegan diets can be lacking in essential nutrients such as vitamin B12, iron, calcium, and zinc. This guide addresses what nutrients are lacking in a vegan diet and provides science-backed strategies for obtaining them through fortified foods, whole plant sources, and supplements.

While dairy is a common source of calcium, a 2023 meta-analysis confirmed that vegans typically have a significantly lower dietary calcium intake than omnivores. However, this does not mean vegans are destined for deficiency. It is entirely possible to meet and maintain adequate calcium levels on a plant-based diet, but it requires mindful planning and an understanding of key nutritional factors.

According to a review of numerous studies, vegans often have lower levels of key nutrients such as vitamin B12, iron, calcium, and vitamin D compared to meat-eaters. This makes thoughtful dietary planning crucial for anyone following a plant-based lifestyle.