What nutrients do vegetarians struggle to get?

November 12, 2025 •

4 min read

According to a study published in the journal Nutrients, individuals on plant-based diets, including vegetarians, often have lower intake and status of several key micronutrients compared to meat-eaters. This can raise concerns for many, begging the question: what nutrients do vegetarians struggle to get? This guide will detail the most common nutritional challenges and provide practical strategies for a balanced diet.

Quick Summary

This article explores the specific nutrients vegetarians commonly need to monitor, including vitamin B12, iron, omega-3 fatty acids, calcium, and zinc. It outlines why these deficiencies can occur and provides comprehensive guidance on dietary sources, absorption strategies, and when to consider fortification or supplementation.

Key Points

Vitamin B12 Deficiency Risk: As B12 is primarily found in animal products, vegetarians, especially vegans, must rely on fortified foods or supplements to meet their needs.
Non-Heme Iron Absorption: Plant-based iron is less bioavailable; pairing it with vitamin C-rich foods significantly boosts absorption.
Omega-3 Conversion Challenge: The body poorly converts plant-based ALA into essential EPA and DHA; algae-based supplements are an effective solution.
Careful Calcium Planning: Vegetarians not consuming dairy must seek out fortified foods and high-absorption leafy greens like kale and collards.
Zinc Bioavailability Issues: Phytates in legumes and grains can inhibit zinc absorption, making soaking, sprouting, and fermentation beneficial.
Strategic Diet Planning: A balanced and diverse diet with a variety of nutrient-dense plant foods is critical for preventing common deficiencies.
The Role of Supplements: While food sources are preferred, supplements are a reliable way to address potential nutrient gaps, particularly for B12 and omega-3s.

Common Nutritional Deficiencies for Vegetarians

While a well-planned vegetarian diet can be incredibly healthy, it often requires careful attention to certain nutrients that are less abundant or bioavailable in plant-based foods. The key to avoiding deficiencies lies in understanding where the risks are and how to mitigate them through smart food choices and lifestyle habits.

Vitamin B12: The Most Critical Concern

Vitamin B12 is arguably the most significant nutrient concern for vegetarians, and especially for vegans, as it is found almost exclusively in animal products like meat, eggs, and dairy. A deficiency can lead to anemia, nerve damage, and other serious health issues. For vegetarians, relying on eggs and dairy can help, but ensuring sufficient intake is vital. For vegans, supplementation or fortified foods are essential as plant sources like mushrooms or algae do not provide a reliable or bioavailable form.

Fortified foods: Many breakfast cereals, plant-based milks (soy, almond, oat), and nutritional yeast are fortified with B12. Checking nutrition labels is key to confirm.
Supplements: B12 supplements are a reliable way to ensure adequate intake, especially for those who consume few fortified products. Many choose a daily low-dose supplement for peace of mind.

Iron: Absorption is Key

Vegetarians can get iron from plant sources, but this non-heme iron is less easily absorbed by the body compared to the heme iron found in meat. Women of reproductive age are particularly at risk of low iron levels.

Boost absorption: Pairing iron-rich plant foods with foods high in vitamin C dramatically increases absorption. For example, add bell peppers to a lentil curry or strawberries to iron-fortified cereal.
Include rich sources: Good vegetarian sources include lentils, beans, dark leafy greens (like spinach and kale), tofu, nuts, and fortified cereals.
Avoid inhibitors: Compounds in tea, coffee, and dairy can hinder iron absorption, so it's best to consume these away from your main iron-rich meals.

Omega-3 Fatty Acids: ALA vs. EPA and DHA

While plant-based sources contain the omega-3 fatty acid ALA (alpha-linolenic acid), our bodies are inefficient at converting it into the more beneficial long-chain EPA and DHA, which are abundant in oily fish. This can be a concern for brain and heart health.

Increase ALA intake: Boost your consumption of ALA-rich foods like walnuts, ground flaxseed, and chia seeds.
Consider algae-based supplements: Algae is the source of DHA and EPA in fish, and algae-based supplements provide a direct and reliable source of these crucial fatty acids for vegetarians and vegans.

Calcium: More Than Just Dairy

For vegetarians who consume dairy, meeting calcium needs is often straightforward. However, for those who don't, or for vegans, it requires careful planning.

Focus on fortified foods: Fortified plant milks, juices, and yogurts are excellent sources.
Choose high-absorption greens: While spinach is high in calcium, its high oxalate content makes absorption poor. Instead, focus on kale, collard greens, and bok choy, where the calcium is more bioavailable.

Zinc: Bioavailability Is the Challenge

Similar to iron, the zinc from plant foods is less bioavailable than that from animal products. The phytates in whole grains and legumes can inhibit its absorption. Vegetarians adapt over time to lower intake by absorbing more, but ensuring sufficient intake is still important.

Eat zinc-rich foods: Incorporate legumes (chickpeas, lentils), nuts (cashews, almonds), seeds (pumpkin, hemp), and whole grains.
Enhance absorption: Soaking, sprouting, or fermenting legumes and grains can reduce phytate levels and improve zinc absorption.

Comparison of Key Nutrients: Vegetarian vs. Omnivore Diet


Nutrient	Primary Omnivore Sources	Primary Vegetarian Sources	Bioavailability/Absorption	Considerations for Vegetarians
Vitamin B12	Meat, eggs, dairy	Eggs, dairy, fortified foods	Reliable from animal sources	Essential to supplement or use fortified foods, especially for vegans
Iron	Red meat (heme)	Legumes, greens, nuts (non-heme)	Higher in animal sources	Boost absorption with Vitamin C; avoid tea/coffee around mealtime
Omega-3s	Oily fish (EPA, DHA)	Flaxseed, walnuts, chia (ALA)	Poor conversion of ALA to EPA/DHA	Increase ALA intake and consider algae-based supplements for EPA/DHA
Calcium	Dairy products	Dairy, fortified plant milks, leafy greens	High in dairy and fortified foods	Focus on fortified options and low-oxalate greens like kale
Zinc	Meat, seafood	Legumes, nuts, seeds, whole grains	Lower in plant-based foods	Maximize absorption by soaking and sprouting; consume zinc-rich foods regularly

Conclusion: Strategic Planning Is Essential

A vegetarian diet can be a pathway to excellent health, but it requires mindfulness and strategic planning to prevent deficiencies in crucial nutrients. The key takeaways are to pay close attention to vitamin B12, iron, omega-3s, calcium, and zinc. For most, this means prioritizing a diverse range of fortified foods, legumes, nuts, and greens. In some cases, particularly for vegans or individuals with higher needs, targeted supplementation may be necessary to ensure optimal health. Regular monitoring and consulting with a healthcare provider can help you maintain a balanced and nutrient-rich vegetarian lifestyle.

How to create a nutrient-rich vegetarian meal plan

Prioritize legumes: Incorporate a variety of beans, lentils, and chickpeas into meals for iron, zinc, and protein.
Pair vitamin C with iron: Always add a source of vitamin C (like lemon juice or bell peppers) to meals containing plant-based iron.
Use fortified products: Choose fortified plant milks, cereals, and nutritional yeast to help cover B12 and calcium needs.
Add omega-3 sources daily: Sprinkle ground flaxseed or chia seeds on oatmeal or salads every day to boost ALA intake.
Focus on food prep: Soak and sprout your legumes and grains before cooking to enhance mineral absorption.
Consider a B12 supplement: Since B12 is not reliably available from plants, a supplement is the most reliable option for vegetarians and essential for vegans.

Authoritative Outbound Link

For further reading on nutrient recommendations for vegetarians, consult the official position paper from the Academy of Nutrition and Dietetics: https://www.ncbi.nlm.nih.gov/pubmed/27886704

Frequently Asked Questions

Vegetarians are most likely to face deficiencies in vitamin B12, iron, omega-3 fatty acids (EPA/DHA), calcium, and zinc. These nutrients are often less readily available or absorbed from plant-based sources compared to animal products.

Since B12 is not reliably available from plants, vegetarians should consume fortified foods such as breakfast cereals, nutritional yeast, and plant milks, or take a B12 supplement.

To improve iron absorption, vegetarians should pair iron-rich plant foods (like lentils and leafy greens) with a source of vitamin C (e.g., citrus fruits, bell peppers, tomatoes). Avoiding tea and coffee around mealtime can also help.

Vegetarians should consume ALA-rich foods like walnuts, chia seeds, and ground flaxseed. For direct sources of EPA and DHA, algae-based supplements are the most effective option.

Excellent calcium sources for vegetarians who don't eat dairy include fortified plant milks, calcium-set tofu, and leafy greens like kale, collard greens, and bok choy.

Zinc absorption from plant foods can be enhanced by soaking, sprouting, or fermenting legumes and grains, which reduces the mineral-inhibiting phytates. Consuming a variety of zinc-rich foods like beans, nuts, and seeds is also important.

While a well-planned vegetarian diet can provide most nutrients, B12 supplementation is generally recommended. For other nutrients like iron, zinc, and omega-3s, dietary planning can be sufficient, but supplements can be a reliable backup, especially for individuals with higher needs or dietary restrictions.