What nutrients vegans usually do not consume?

November 2, 2019  20:30

Many studies have proven the usefulness of a vegetarian diet in the fight against some diseases, but, on the other hand, vegetarians and vegans often face a shortage of certain nutrients.

Vitamin B12

This vitamin is important for the production of red blood cells, and its deficiency leads to weakness, fatigue, psychiatric disorders and impaired brain function. The problem is that vitamin B12 or cobalamin is practically not found in plant foods. Meat products are main sources of this vitamin.

Vitamin D3

Deficiency of this vitamin contributes to the weakening of bones and the development of osteoporosis. It is also linked to the risk of tumors, depression, heart disease, and even thinning of muscle volumes. The best nutritious sources of vitamin D3 are eggs and oily fish.


Creatinine is found in the brain and muscle tissue of animals, and it is necessary for building muscle mass and stamina. Studies have repeatedly shown that a decrease in creatinine levels disrupts the functioning of the brain.

Haem iron

The heme iron is found in meat and is necessary for normal blood formation and prevention of anemia.

By the way, if you are a vegan or a vegetarian, you do not need to give up your lifestyle and nutrition.

However, it is advisable to consult a doctor, pass a series of tests, and if you really have a deficiency of the nutrients listed above, then think with your doctor how to solve this problem. It may make sense to start taking some nutritional supplements.

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