The 7 most commonly deficient micronutrients on a Plant-Based Diet

Micronutrients are called as so because they are essential for the body and need to be consumed in small amounts.

We will discuss below those which are thought to be the most commonly deficient in a plant-based diet.

VITAMIN B12

Contrary to popular belief B12 comes from bacteria and not from meat. Animal flesh have B12 because they get it either from supplements or from the bacteria in the soil (or seaweed in the case of fish). However according to the Vegetarian Resource Group seaweed is not a reliable source of B12 for humans since the majority of blue and green algae such as spirulina contain the inactive form of B12 (or pseudovitamin B12) (1).

There is a seaweed that has been found to have some active B12, that is Korean purple laver (Porphyra sp.) also known as nori. The downside is that when seasoned and toasted until the point where the seaweed turns green the content of this vitamin decreased. On the bright side dried purple laver contains various other interesting nutrients for vegan diets, such as Vitamin A, iron, omega-3 as well as a large amount of a pigment protein, phycoerythrin, which is digested in the intestine to release a potent antioxidant (3).

Chlorella was also found to contain active B12 but its content varies significantly between different brands so it shouldn’t be a reliable source (3).

The fermented soya bean tofu-like product Tempeh contains a considerable amount of Vitamin B12 (0.7–8.0 μg/100 g). Bacterial contamination during tempeh production may contribute to the increased Vitamin B12 content. Other fermented products contain minute amounts of Vitamin B12 (3).

According to The Vegan Society (4) recommendations are as follows:

- Eat fortified foods 2 to 3 times a day to get at least 3 mcg (or µg) of B12 a day
- Take a B12 supplement of at least 10 mcg daily
- Take a B12 supplement of 2000 mcg weekly (4)

The US recommended intake is 2.4 micrograms a day for ordinary adults rising to 2.8 micrograms for nursing mothers. The German recommendation is 3 micrograms a day. Recommended intakes are usually based on 50% absorption, as this is typical for small amounts from foods. To meet the US and German recommendations you need to obtain sufficient B12 to absorb 1.5 micrograms per day on average (4).

OMEGA-3 FATTY ACIDS

They are considered essential because the body can’t make them which means we need to consume them in out diet. Found in plants mostly in the form of ALA (Alpha Linolenic Acid) which needs to be converted in the active forms in the body which are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

We need to get about 150 to 300mg of them a day. The percentage of conversion from ALA to its active forms varies within individuals but assuming you are on the lower side consuming a tablespoon of ground linseeds (also known as flaxseeds) or chia seeds, two tablespoons of hemp seeds or 6 walnut halves a day should be sufficient as recommended by of the Food and Agriculture Organization of the United Nations (FAO) and the European Food Safety Authority (EFSA) (4).

Some experts however suggest that vegans should eat double the recommended amount of ALA or take an algae supplement 2-3 times a week or daily if pregnant or breastfeeding because DHA is super important for the development of the babies’ brain (4).

IRON

The recommended intake is 8.7mg a day and 14.8mg for menstruating woman. Vitamin C helps us 3 times more with iron absorption so try to combine sources or iron (lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal) with vitamin C rich foods (citrus fruits, broccoli, cabbage, peppers, kiwis, strawberries, pineapple, etc.) Some examples are having a green salad (spinach, rocket) with some squeezed lemon juice, having some black beans strew and eating an orange for dessert, adding broccoli to a tofu stir fry, eating a kiwi after some chickpea curry with peppers, etc.

On the other hand, try to avoid tea and coffee with food as they contain substances called tannins which may interfere with iron absorption. It’s important to note that it’s been show that the body gets used to absorbing more or less iron depending on the body needs so if you eat too much iron you won’t absorb as much and if you don’t eat enough the body will adapt to absorb most of it. Aren’t we amazing!!

ZINC

The recommended consumption of this mineral is 7mg for women and 9.5mg for men. Sources include beans, chickpeas, lentils, tofu, oats, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, wholemeal bread, quinoa and especially pumpkin seeds so make sure to always have them in your pantry (4). Plants have some compounds called phytates which might decrease zinc absorption so if you wanted to be on the safer side you could aim to consume 16mg for men and 13mg for woman (5).

VITAMIN D

The main source is our skin exposure to direct sun rays and some mushrooms (need to make sure it says on the packaging). If you don’t get enough sun exposure (especially during winter) a supplement is highly recommended.

You can find this vitamin in the form of D2 (ergocalciferol) or D3 (cholecalciferol). The first one will always be plant derived however most D3 is derived from the wood of sheep (listed as lanolin in the ingredients). There’s a vegan option to get D3 from certain lichen so the product should specify what the source is.

If ever in doubt ask your doctor for a blood test to measure it. Vitamin D can get stored in the body so it’s best to test in the winter months when the storages might have run out. The recommended daily is 15mcg (or 600IU) so you could supplement this amount daily for preventative measures (6).

CALCIUM

The daily recommendation of calcium in the UK is about 700mg for adults. Sources include tahini, tofu, collard greens (bok choy, kale, okra, spring onions, greens), dried figs, chia seeds and almonds. It’s best of avoid supplements of calcium on its own because they can spike calcium on blood and cause coagulation (4). If you were recommended to take supplements make sure they come in highly absorbable way such as calcium citrate, chelated or food-based and always accompanied by magnesium, K2 and vitamin D. It is also important to note that the body gets used to absorbing more or less depending on the body needs.

IODINE

Essential to make thyroid hormones, the recommendation is 140mcg/day. There is no easy way of knowing how much iodine is in plant foods as it is soil dependant. Iodised salt is not a good option because public health authorities recommend that we cut down on salt (4). So the best option would be to include some seaweed in your diet every day such as nori, dulse, wakame, kombu, etc. Just two nori sheets provide you with the full recommended iodine intake. Eat no more than a tablespoon of arame or dulse daily or 15 sheets or nori a week as too much iodine can cause excessive thyroid gland activity. Be extra careful with kelp as it can contain too much iodine (7).

Unfortunately in the world we live in today we need to bear in mind the depletion of the soils, the extra pollutants we breath every day, the more toxins and radiations we are constantly being exposed to, the sterilized environment we have created, etc. Considering all these factors it is good to know how to be sure we are not just preventing possible deficiencies but also thriving with what we eat every day.

Stay healthy,
Ana Calvo
www.anacalvonutrition.com

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The 7 most commonly deficient micronutrients on a Plant-Based Diet