What vitamins should I take if I don't eat meat? A guide for plant-based nutrition

October 20, 2025 •

5 min read

According to a 2013 study, a significant portion of vegans and some vegetarians risk Vitamin B12 deficiency without supplementation. Knowing what vitamins should I take if I don't eat meat? is crucial for anyone adopting or maintaining a plant-free or limited-meat diet to ensure comprehensive nutritional coverage.

Quick Summary

Navigating a meat-free diet requires focusing on specific nutrients often found in animal products. This guide identifies vital vitamins and minerals and provides reliable strategies to obtain them through diet and supplementation.

Key Points

Vitamin B12 is essential for non-meat eaters: Since B12 is primarily found in animal products, supplementation via fortified foods or pills is crucial, especially for vegans, to prevent nerve damage and anemia.
Combine Vitamin C with plant-based iron: Non-heme iron from plants is less absorbed than iron from meat. Pairing sources like lentils and leafy greens with Vitamin C from fruits and vegetables enhances absorption.
Consider algal oil for Omega-3s: While plant sources provide ALA, the body's conversion to active EPA and DHA is inefficient. Algal oil supplements offer a direct, effective vegan source of EPA and DHA for brain and heart health.
Ensure adequate Zinc intake despite phytates: Phytates in whole grains and legumes can hinder zinc absorption. Soaking, sprouting, or a higher overall intake of zinc-rich plant foods like nuts and seeds is recommended.
Focus on fortified foods for Vitamin D and Calcium: For bone health, rely on fortified plant milks, tofu set with calcium, leafy greens, and Vitamin D supplements, particularly during winter months.
Use iodized salt for Iodine: As meat and dairy are primary sources, non-meat eaters should use iodized salt to ensure adequate intake for thyroid function.

The Non-Negotiable: Vitamin B12

Vitamin B12, or cobalamin, is a superstar nutrient essential for nerve function, brain health, and the formation of red blood cells. Unlike other vitamins, B12 is not naturally produced by plants and is primarily found in animal products like meat, fish, eggs, and dairy. For this reason, individuals who avoid all animal products (vegans) or even those who limit them (vegetarians) are at a higher risk of deficiency.

Symptoms of B12 deficiency can be serious, ranging from fatigue and weakness to nerve damage and memory issues. Therefore, for those on a strict vegan diet, a reliable source of B12 is not optional—it's essential. Vegetarians who consume eggs and dairy get some B12, but it is often not enough, making fortified foods and supplementation a critical part of their nutritional strategy.

Reliable Sources of Vitamin B12

Fortified Foods: Many breakfast cereals, plant-based milks (like soy and almond), and nutritional yeast are fortified with B12. It is important to check the nutrition labels to ensure the product contains B12.
Supplements: A daily B12 supplement is the most reliable way to ensure adequate intake, especially for vegans. Supplements often contain cyanocobalamin, a synthetic and stable form of B12.

Bone Health Beyond Dairy: Vitamin D and Calcium

Building and maintaining strong bones and teeth requires two key players: Vitamin D and Calcium. When meat and dairy are removed from a diet, deliberate planning is necessary to acquire sufficient amounts of these nutrients.

The Sunshine Vitamin: Vitamin D

Vitamin D aids in the absorption of calcium, but dietary sources are limited, even in non-meat diets. The body can produce Vitamin D from sun exposure, but this is often not enough, especially during winter months or for those with limited sun exposure.

Key sources: The best dietary sources for vegans are fortified foods such as plant-based milks, cereals, and some mushrooms exposed to UV light.
Supplementation: A daily Vitamin D supplement is recommended for most people, regardless of diet, but is especially important for non-meat eaters. When choosing a supplement, vegans should look for D2 or vegan D3 from lichen.

The Mighty Mineral: Calcium

Dairy is a major source of calcium in many Western diets, but plant-based alternatives are plentiful.

Vegan sources: Look for calcium-set tofu, fortified plant milks and juices, leafy greens like kale and broccoli, and sesame seeds (tahini).
Enhancing absorption: Limiting high-sodium foods and avoiding caffeine around meals can improve calcium absorption.

Brain and Heart Health: The Omega-3 Challenge

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are crucial for heart and brain function. While plant foods contain alpha-linolenic acid (ALA), the body's conversion of ALA to the active EPA and DHA is inefficient.

Sources of Omega-3s

Plant-based ALA: Good sources include flaxseeds, chia seeds, walnuts, and canola oil.
Direct EPA/DHA: For reliable intake of active omega-3s, a vegan algal oil supplement is the most effective choice. Algal oil is sourced directly from the marine algae that fish consume, making it a sustainable and effective option.

The Mineral Balancing Act: Iron, Zinc, and Iodine

Plant-based diets can provide a wealth of important minerals, but their absorption can be a concern. Special attention is needed for iron, zinc, and iodine.

The Iron Absorption Question

Plant-based (non-heme) iron is less bioavailable than animal-based (heme) iron.

Rich plant sources: Include lentils, chickpeas, beans, tofu, dried fruits, nuts, seeds, and leafy greens.
Boosting absorption: Pairing iron-rich foods with a source of Vitamin C (e.g., oranges, bell peppers, broccoli) significantly enhances absorption. Avoiding tea and coffee around iron-rich meals also helps.

The Zinc and Phytate Problem

Zinc is important for immune function, wound healing, and DNA synthesis. While many plant foods contain zinc, compounds called phytates in grains and legumes can inhibit its absorption.

Enhancing bioavailability: Soaking and sprouting legumes and grains helps reduce phytate levels.
Higher intake: Some research suggests non-meat eaters may need 50% more zinc to compensate for lower absorption rates.
Sources: Include legumes, nuts, seeds (especially pumpkin seeds), whole grains, and fortified cereals.

The Essential Iodine

Iodine is vital for thyroid hormone production, which regulates metabolism. Since primary sources are seafood and dairy, those on a plant-based diet should ensure they have another reliable source.

Best sources: The simplest method is to use iodized salt for cooking. Seaweed is also an excellent source, but iodine content can vary significantly, so relying solely on it is not recommended.

Comparison of Key Nutrients for Non-Meat Diets


Nutrient	Lacto-Ovo Vegetarian (Includes eggs and dairy)	Vegan (Excludes all animal products)
Vitamin B12	May get some from dairy and eggs, but supplementation or fortified foods are often necessary for adequate intake.	Fortified foods and regular supplementation are essential, as no reliable natural plant sources exist.
Vitamin D	Obtain from fortified dairy, eggs, and supplements; require supplementation, especially in low-sun regions.	Must rely on fortified plant-based foods, mushrooms (UV-exposed), and vegan supplements (D2 or lichen-sourced D3).
Calcium	Can obtain from dairy products, eggs, and fortified plant foods.	Must focus on fortified plant milks and juices, calcium-set tofu, and leafy green vegetables.
Iron	Non-heme iron from plants is less bioavailable than heme iron from meat; attention to intake and absorption enhancers is needed.	Must rely solely on non-heme iron from plants; requires careful planning to ensure adequate intake, often paired with Vitamin C.
Omega-3s	Primarily obtain ALA from plant sources; may benefit from algal oil supplements for EPA/DHA.	Rely on ALA from plant sources (flax, chia, walnuts); algal oil supplements are the most reliable source for EPA/DHA.
Zinc	Get from dairy, eggs, legumes, and fortified cereals; absorption inhibitors (phytates) still a factor.	Need higher intake from legumes, nuts, seeds, and whole grains to counteract absorption issues from phytates.
Iodine	Obtain from dairy and iodized salt; supplementation may be needed if intake is low.	Rely on iodized salt or kelp supplements; seaweed can be a source, but content varies.

Beyond the Basics: Comprehensive Nutritional Planning

Simply cutting meat is not enough for optimal nutrition; careful planning is required to ensure all essential nutrients are met. Focusing on nutrient-dense whole foods is the first step. A diverse diet including a wide variety of vegetables, fruits, legumes, nuts, seeds, and whole grains will naturally increase intake of many vitamins and minerals. For those who struggle to meet their needs through diet alone, supplements provide a reliable safety net.

Multivitamin vs. Targeted Supplements

Some individuals opt for a vegan-specific multivitamin to cover all bases, while others prefer to take individual supplements for targeted nutrients like B12 and Vitamin D. The right approach depends on dietary habits and individual health status. Regular blood tests can help monitor nutrient levels and guide supplementation decisions. Before starting any new supplement regimen, it is always wise to consult a healthcare professional or a registered dietitian. You can find more information on balancing a plant-based diet from authoritative sources like Harvard Health.

Conclusion: A Well-Planned Path to Meat-Free Health

For those who don't eat meat, ensuring adequate intake of certain vitamins and minerals is a critical aspect of maintaining good health. By focusing on reliable sources for Vitamin B12, Vitamin D, Calcium, Omega-3s, Iron, Zinc, and Iodine, individuals can successfully navigate a plant-based diet without nutritional gaps. Prioritizing fortified foods and strategic supplementation, where necessary, provides a robust framework for a thriving, meat-free lifestyle. While the journey requires awareness and planning, it offers significant health benefits and is entirely achievable with the right knowledge.

Frequently Asked Questions

Vitamin B12 is vital for red blood cell formation, nerve function, and DNA synthesis. Since it is found naturally almost exclusively in animal products, it is the most critical nutrient for vegetarians and vegans to monitor and supplement.

The best plant-based sources of calcium for vegans include fortified plant milks (like soy and almond), calcium-set tofu, and leafy green vegetables such as kale and broccoli.

Flaxseeds and walnuts provide ALA, but the conversion to the essential fatty acids EPA and DHA is poor. For a reliable source of EPA and DHA for brain and heart health, an algal oil supplement is highly recommended.

To improve iron absorption from plant-based (non-heme) sources like legumes and greens, always pair them with a food rich in Vitamin C, such as oranges, bell peppers, or broccoli. Avoiding tea and coffee around mealtime also helps.

Non-meat eaters can get Vitamin D from fortified foods, some UV-exposed mushrooms, and sensible sun exposure. However, most people, regardless of diet, require a supplement, especially in winter. Vegans should look for D2 or lichen-derived D3 supplements.

Ensure your diet includes legumes, nuts, seeds (especially pumpkin seeds), and whole grains. To increase absorption, soak and sprout grains and legumes before cooking. Some health experts suggest a 50% higher intake for non-meat eaters to compensate for lower bioavailability.

Yes, vegans can be at risk for iodine deficiency since common sources are seafood and dairy. Regular use of iodized salt and consuming seaweed are effective strategies to ensure adequate intake.