Are vegans getting enough nutrients? Here’s what the data actually says

Many vegans are able to meet their nutrient needs through a well-planned diet and B12 supplements, but global data shows that certain key vitamins, such as B12 and D, require special attention on a fully plant-based diet. Protein is often a concern for vegans, but research shows that most vegans are hitting their protein targets by incorporating legumes, nuts, seeds, and grains into their meals. Additionally, vegans typically consume more fiber than omnivores, which is a positive aspect of their diet.

Vitamin B12 is a non-negotiable nutrient for vegans, as it is not reliably available from unfortified plant foods. Without supplementation or fortified foods, vegans may not be getting enough B12. Vitamin D is another nutrient to watch, as vegans may have a higher risk of deficiency, especially in areas with limited sunlight. While minerals like iron, zinc, and calcium can be obtained from a plant-based diet, vegans must be intentional about including these nutrients in their meals to ensure they are meeting their needs. Overall, with proper planning, vegans can get enough nutrients to maintain their health.