Top Nutrient Gaps for Vegan Diets (And How to Fill Them)

Reducing inflammation, supporting heart health, and concerns about animal welfare—these are some of the many reasons why people choose to adopt a vegan lifestyle. What may seem counterintuitive, however, is the fact that not everyone who chooses this dietary lifestyle eats enough vegetables, according to Dallas Functional Nutritionist Gabrielle Grandell.

The other challenge she finds is that those who do opt for a plant-based diet don’t always get the vital nutrients they need. That’s because certain vitamins and minerals, like B12, iron, vitamin D, and omega-3 fatty acids, may be harder to obtain through plant-based foods alone.

Essential Micronutrients for Vegans

Gabrielle offers practical guidance for vegans, helping them identify the best plant-based sources for these nutrients or, when necessary, finding supplements. For example, she can recommend B12 supplements, iron-rich foods like spinach and lentils, and algae-based omega-3 to help support heart and brain health without fish.

Enhancing Gut Health for Better Nutrient Absorption

You’ve likely heard that most of your immune system resides in your gut, so gut health is central to overall wellness and can significantly impact nutrient absorption. Gabrielle helps vegans improve their digestion, offering tips on balancing gut flora to maximize the absorption of critical nutrients from food and supplements. By prioritizing a well-functioning digestive system, Gabrielle helps ensure that every meal contributes to enhanced well-being.

Meeting Protein and Healthy Fat Requirements

Protein and healthy fats are vital for energy and muscle support. Fortunately, there are plenty of plant-based sources of these. Gabrielle’s recommendations? Consider quinoa, tofu, and hemp seeds. There are also many ways to get those good-for-you fats. Gabrielle recommends getting the healthiest fats from avocados, olives and olive oil, and nuts.

Supporting Energy and Mood with Vitamin D

Live in an area with limited sunlight? If yes, Gabrielle provides advice on vitamin D, which is great for boosting the mood, immune function, and energy levels. She may recommend vitamin D3 supplements or foods that contain this essential nutrient, especially during winter. Many clients have seen improvements in their mood, skin and energy levels by maintaining adequate vitamin D levels.

Customized Supplement Solutions

For vegans needing some extra support, Gabrielle can offer B12 injections and other nutrient “pushes” like glutathione or NAD, which bypass the digestive system for rapid absorption. These options are especially beneficial for clients with gut health issues or difficulty absorbing nutrients through food alone.