A vegetarian diet can be a great way to enjoy new foods and add more variety to your meals. Many people find they feel healthier and more energised, but like any diet, it’s important to make sure you’re getting all the nutrients you need.
Without meat or fish, you might wonder what vitamins vegetarians may need to considerto ensure they meet their daily nutritional requirements. While a vegetarian diet can provide plenty of essential nutrients, some vitamins and minerals – particularly those more commonly found in animal products – may require extra attention.
Let’s explore the key nutrients that can help support a healthy vegetarian lifestyle and how vitamin supplements for vegetarians can offer added nutritional reassurance.
What Vitamins Do Vegetarians Lack?
Vegetarians don't eat meat or fish, but their diet often includes plenty of fruits, vegetables, grains, nuts, seeds, dairy and legumes. This variety provides a wide range of nutrients, though some vitamins and minerals can be a little harder to get through diet alone.
The good news? With the right knowledge and approach, it’s entirely possible to meet your nutritional needs through a combination of plant-based foods and with support from vegetarian diet supplements. In fact, many plant-based sources of essential vitamins for vegetarian diets are just as effective – and often come with added health benefits like fibre, and healthy fats.
Here are some of the best vitamins for vegetarians to consider focusing on:
Vitamin D
Vitamin D is important for overall health, contributing to the normal function of the immune system and the maintenance of normal bones and teeth. It also supports the absorption and utilisation of calcium and phosphorus. Often called the “sunshine vitamin,” vitamin D is naturally produced by the body when the skin is exposed to sunlight.
However, during autumn and winter – or for those who spend a lot of time indoors – it can be harder to get enough from sunlight alone. This is why many people look to food sources and vitamin D supplements to help maintain normal levels.
Vitamin D comes in two forms – D2 from plant-based sources and D3, which is found in animal products (e.g. fatty fish), and produced by the body through sunlight exposure. While both contribute to vitamin D intake, vitamin D3 is more effective at maintaining levels in the body. The few foods that are rich in vitamin D3 wouldn’t be included in a vegetarian diet, so many vegetarians choose to take a supplement, especially during the autumn/winter , to help support their intake.
Vegetarian-friendly sources of vitamin D include:
- Fortified plant milks (almond, oat and soya)
- Fortified cereals
- Mushrooms exposed to UV light
- Fortified orange juice
- Hard-boiled eggs
- Margarine
Because it can be difficult to get enough vitamin D from food alone, many people choose to take vitamin D supplements to help maintain their intake, particularly in the winter. For vegetarians looking for the prefered form of vitamin D3, Vitabiotics provides vitamin D3 in vegetarian and vegan forms.
