Are you already eating vegan or would you like to start, but are unsure whether and how you can get all the nutrients you need? In this blog article, we'll get to the bottom of the critical nutrients in a vegan diet and give you tips on how you can optimize your nutrient supply.

In recent years, interest in a vegan diet has steadily increased. Animal welfare, environmental awareness, health - there are many reasons for a purely plant-based diet.

Nevertheless, there are often numerous questions and doubts, especially regarding nutrient supply. In this article, we clarify whether and how a vegan diet can provide all the necessary nutrients.

What will you learn in this article?

1. Vegan diet is trending

2. Potentially critical nutrients

3. Vegans suffer from protein deficiency - What is the truth?

4. Are vegans less well supplied with nutrients?

5. 5 tips on how to optimize your nutrient supply

6. A balanced vegan diet – is that possible?

7. The simple and effective solution: ActiNovo Vegan Essentials

1. Vegan diet is trending

The vegan diet is enjoying increasing popularity. Around 1.5 million people in Germany now live vegan [1]. This corresponds to approximately 1.8% of the German population. Many people are also interested in the purely plant-based lifestyle. There are many advantages to a vegan diet.

At the same time, questions often arise such as: Is a vegan diet healthy? How can I avoid nutrient deficiencies in a vegan diet?

2. Potentially critical nutrients

What nutrients are vegans missing?

Critical nutrients in a purely plant-based diet include those that are mainly found in animal foods or are difficult to absorb through plant-based foods . We will explain to you below which nutrients these actually are.

Vitamin B12

The sunshine vitamin D - not just a problem for vegans

Another critical nutrient is vitamin D. However, this does not only affect people who eat a purely plant-based diet: around 60% of the German population is below the recommended minimum value of 50 nanomoles per liter [5]. A large proportion of the vitamin D supply comes from exposure to sunlight on our skin. Cholesterol is converted into vitamin D with the help of sunlight. In the winter months, however, it can be difficult to get enough vitamin D in our latitudes. In addition, many people spend little time outdoors due to work and leisure activities.

Vitamin D is found in some foods, but mainly in animal foods (with the exception of some edible mushrooms). However, even with an omnivorous diet, eating these foods is not enough to ensure a supply of the vitamin. Food only accounts for 10-20% of the vitamin D supply, while synthesis through the skin is the decisive factor.

Supplements can therefore help to contribute to a good supply of vitamin D. Vitamin D comes in various forms, but vitamin D3 is the natural form produced in human skin through exposure to sunlight . This biologically active form is recommended by experts for supplementation.

So why is vitamin D important? This nutrient ensures a good immune system , normal muscle function and healthy bones and teeth .

By taking supplements , you can ensure that you are adequately supplied with the sunshine vitamin even in winter. Regular blood tests are a good idea to prevent a deficiency.

Would you like to learn more about vitamin D? Then click here .

iron

Iron is an essential nutrient for the human body. People who eat a purely plant-based diet should pay particular attention to ensuring they have an adequate supply of this trace element. However, iron is not only found in animal foods, but also in plant-based foods . This raises the question of why vegans in particular should ensure they have an adequate supply of this nutrient.

The reason for this lies in the bioavailability of plant-based iron . While animal iron sources mainly contain divalent iron , plant-based products only contain trivalent iron . Trivalent iron is less well absorbed than divalent iron.

While coffee and black tea can also inhibit iron absorption, vitamin C can contribute to improved iron absorption [6]. For example, adding a little orange juice or a tangerine to your morning cereal can help to optimize iron absorption.

Liposomal iron is recommended for supplementation, as the liposomal encapsulation of the nutrient enables better tolerability in the gastrointestinal tract and increased bioavailability . Even without additional vitamin C, liposomal iron is absorbed significantly better than comparable non-liposomal supplements. A study on the bioavailability of ActiNovo's liposomal iron shows that it is 9 times more bioavailable than high-dose iron in combination with vitamin C. Compared to other non-liposomal preparations, ActiNovo iron is even 398 times more bioavailable . Find out more about the bioavailability study of our liposomal iron here .

This mineral performs numerous important functions in the body, including the functioning of the immune system , energy metabolism and the reduction of tiredness and fatigue .

Vegan foods with iron: legumes, green leafy vegetables, whole grains, nuts, seeds

Find out more about iron and how you can prevent a deficiency here .

zinc

Another potentially critical nutrient in a vegan lifestyle is zinc. Zinc is also contained in plant-based foods, but the absorption of the nutrient is inhibited by the plant substance phytate . This substance is found in many plant-based foods, such as legumes, whole grain products, nuts and some vegetables. Soaking, sprouting or sourdough fermentation of foods can reduce the phytate content and thus improve the bioavailability of zinc .

Zinc is an essential trace element that performs a variety of important functions, including supporting the immune system , promoting cell growth , and maintaining healthy skin, hair, and nails .

Vegan foods with zinc: lentils, soybeans, whole grains, cashews, flax seeds, pumpkin seeds

You can find out everything about zinc here .

Vitamin B2 (riboflavin)

The B vitamin B2, also called riboflavin, is an important nutrient for vegans.

The nutrient is found in many animal foods (e.g. dairy products), but also in some plant foods . A balanced, varied plant-based diet is necessary to ensure an adequate supply of riboflavin. Otherwise, it can be difficult to get enough riboflavin from food on a vegan diet.

Vegan foods with riboflavin : bran, almonds (e.g. almond butter), broccoli, kale, yeast flakes, soy products [7]

iodine

On average, people who follow a vegan diet have a higher risk of iodine deficiency than people who follow an omnivorous diet [8]. But it is not only vegans who are at risk of iodine deficiency: According to the Robert Koch Institute, around 32 percent of adults and 44 percent of children and adolescents are at risk of insufficient iodine intake.

The reason for the increasingly poor iodine supply in Germany is that the iodine content of foods such as grains, fruit and vegetables depends strongly on the iodine concentration in the soil . Due to the iodine-poor soils in Germany, the foods grown on them also have low iodine contents [9].

Traditionally good sources of iodine such as fish and seafood are not an option for vegans. The iodine content of other animal foods is partly due to the addition of iodine to animal feed . Some foods, such as salt , are already enriched with iodine due to the low supply in the German population.

But why is a good iodine supply so important? Iodine is a vital nutrient that is particularly important for the functioning of the thyroid gland . Iodine is also important for maintaining normal skin , normal energy metabolism and a normal nervous system .

Vegan foods with iodine: iodized salt, seaweed (e.g. nori, wakame)

selenium

Selenium is also a nutrient that depends on the nutrient content of the soil. This nutrient is also not present in sufficient quantities in the soil in this country to meet demand. The selenium content of food can vary greatly depending on the selenium content of the soil.

Why should you make sure you get enough selenium? The vital nutrient selenium contributes to normal thyroid function , provides protection against oxidative stress and supports the normal function of the immune system .

Vegan foods with selenium: coconuts, Brazil nuts*, cabbage (e.g. broccoli, white cabbage)

*Excessive consumption of Brazil nuts is not recommended! They contain radioactive substances such as radium. Pregnant women, children and adolescents are therefore advised to avoid eating Brazil nuts [10]. Healthy adults are less at risk, but large consumption of Brazil nuts is also not recommended.

3. Vegans suffer from protein deficiency - What is the truth?

When it comes to a vegan diet, the question often arises as to whether protein requirements can be adequately covered with plant-based sources. In short: yes .

If you make sure to include plant-based protein sources in your diet, you can usually meet your protein needs well.

The plant-based protein sources in a vegan diet are varied: from pulses, soy products, whole grains and pseudo grains to seeds and nuts . Athletes also like to use protein powders such as pea, rice or hemp protein.

The term “biological value” often comes up in connection with proteins. This describes how well dietary protein can be converted into the body’s own proteins.

Animal foods tend to have a higher biological value and can therefore be better utilized by the body. This is related to the composition of the amino acids , i.e. the basic building blocks of proteins. A combination of different protein sources can improve the biological value.

An additional plus: Vegan protein sources do not contain cholesterol , which lowers the risk of cardiovascular disease [11].

4. Are vegans less well supplied with nutrients?

A study on eating habits in Germany, the NuEva study , examined the different types of diets. Flexitarians, vegetarians and vegans were compared with omnivores. The results show that people who live vegan consume less selenium, iodine, zinc and iron than people who eat an omnivorous diet. You should therefore pay particular attention to these nutrients if you eat vegan. Vegans, on the other hand, are particularly well supplied with nutrients such as biotin, folate and vitamin C [12].

The German Nutrition Society (DGE) classifies selenium, iodine, zinc, iron, riboflavin (vitamin B2), vitamin B12, calcium, protein and omega 3 fatty acids as potentially critical nutrients [13].

All in all, it can be said that vegans are, on average, particularly well supplied with some nutrients, but less well supplied with others. If you make sure to consciously incorporate potentially critical nutrients into your diet and supplement them with supplements if necessary, you can have a very balanced diet!

5. 5 tips on how to optimize your nutrient supply

1. Sensible combination of foods : Improve the absorption of iron by combining iron-rich foods with sources of vitamin C. To increase the biological value of plant proteins, you can mix different protein sources in one meal.
2. Pay attention to the preparation: The type of preparation can affect the bioavailability of nutrients! For example, soaking, sprouting or sourdough fermentation of foods can optimize nutrient absorption.
3. Regular blood tests : Check your blood levels regularly to detect and treat possible nutrient deficiencies early.
4. Include nutrient-dense foods and variety : Make sure your plant-based diet includes a wide range of nutrient-dense foods. This way, you can get a variety of vitamins and minerals.
5. Vitamin B12 supplements : A sufficient supply of vitamin B12 through food is not possible with a purely vegan diet. Therefore, B12 supplements are indispensable.

6. A balanced vegan diet – is that possible?

It is important to understand that no diet is healthy or unhealthy per se. Rather, it depends on how balanced a diet is and how varied the food selection is. A healthy diet is based on a balanced combination of different food groups and ensures that all necessary nutrients are covered.

In principle, most nutrients are also found in plant-based foods. However, there are exceptions such as vitamin D3 and vitamin B12 , which cannot be adequately covered by a purely vegan diet. A deficiency in these nutrients is not uncommon even among people who do not follow a vegan diet.

However, one challenge with a vegan diet is the availability of some nutrients . Due to the plant substance phytate, which is found in some plant-based foods, some nutrients cannot be absorbed optimally .

In summary, it can be said that a balanced vegan diet is possible as long as a varied food selection is taken into account. Potential nutrient deficiencies , especially in vitamin D3 and vitamin B12, can be compensated for by taking suitable nutritional supplements .

7. The simple and effective solution: ActiNovo Vegan Essentials

All-round care for all people who eat vegan is within reach with ActiNovo Vegan Essentials !

The liposomal Vegan Essentials contains potentially critical nutrients for a vegan diet in the optimal daily dosage . Our formula, developed by experts, combines the most important vitamins, minerals and trace elements that are essential for a balanced vegan diet.

The liposomal nutritional supplement enables effective nutrient absorption thanks to the unique liposome technology . This innovative technology ensures optimal absorption of the valuable nutrients to ensure that your nutritional needs are fully met.

Learn more about liposomal technology here .