{"id":358226,"date":"2017-09-04T13:02:06","date_gmt":"2017-09-04T10:02:06","guid":{"rendered":"https:\/\/puhdasplus.ee\/vitamins-for-vegetarians\/"},"modified":"2026-03-24T09:45:10","modified_gmt":"2026-03-24T07:45:10","slug":"vitamins-for-vegetarians","status":"publish","type":"post","link":"https:\/\/puhdasplus.ee\/en\/vitamins-for-vegetarians\/","title":{"rendered":"Vitamins for vegetarians"},"content":{"rendered":"

A varied plant-based diet requires attention, and some nutrients need special focus. Here are the key vitamins and minerals that vegetarians should pay attention to.<\/p>\n

Vitamin B12<\/a><\/h3>\n

Vitamin B12 is found mainly in animal foods. For vegetarians and especially vegans, a B12 supplement is essential. Deficiency can cause anaemia and neurological problems.<\/p>\n

Iron<\/h3>\n

Plant iron (non-heme iron) is absorbed less efficiently than animal iron. Iron absorption can be improved with vitamin C<\/a>. Good plant-based iron sources include lentils, chickpeas, spinach and whole grains.<\/p>\n

Vitamin D<\/h3>\n

Vitamin D comes mainly from sunlight and fish. Vegetarians should use a vitamin D supplement, especially during the darker months. Vegan D3 vitamin<\/a> is derived from lichen.<\/p>\n

Omega-3<\/h3>\n

Plant omega-3 sources (flaxseeds, chia seeds, walnuts) contain ALA, which the body converts to EPA and DHA only to a limited extent. Therefore, an algae-based omega-3 supplement may be beneficial.<\/p>\n

Zinc and iodine<\/h3>\n

Intake of these minerals may also be insufficient on a plant-based diet. Nuts, seeds and legumes are good sources of zinc.<\/p>\n

Discover the Puhdas+ vegan supplements<\/strong> range!<\/p>\n

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