Vegan diet: which nutrients to watch and what to eat

A vegan diet works if you plan it: take vitamin B12 for good, use iodised salt and eat pulses, wholegrains, veg, nuts and seeds every day.

A vegan diet leaves out all animal products – no meat, fish, eggs or dairy. For adults, the German Nutrition Society (DGE) agrees: planned well and with a B12 supplement, it’s a balanced way of eating. Here’s which nutrients to watch, how to build your meals and what a fully plant-based day can look like.

More than a trend

If you leave out animal products, you usually eat more fibre and plant compounds and less saturated fat. A few nutrients need your attention, though – they’re harder to get from plants alone.

The nutrients to watch on a vegan diet

• Vitamin B12: usable amounts are found almost only in animal foods. Take a B12 supplement for good – the DGE says so explicitly.
• Iodine: use iodised table salt and foods made with it. If that isn’t enough, the DGE advises adults to take 100 µg of iodine a day as a supplement.
• Protein: not a problem if you combine pulses, tofu, tempeh, wholegrains and nuts over the day. More on this in the best vegan protein sources.
• Omega-3 fatty acids: linseed, chia and hemp seeds provide ALA. Your body makes only small amounts of EPA and DHA from it; microalgae oil is a plant source of both.
• Iron and zinc: found in oats, lentils and pumpkin seeds, but absorbed less well. Have vitamin C with them – peppers or a squeeze of lemon, for example.
• Calcium: broccoli, kale, sesame, almonds and a mineral water with plenty of calcium (it’s on the label).
• Also keep an eye on: vitamin D, vitamin B2 and selenium. Have your levels checked by your doctor regularly.

Pregnancy, breastfeeding, children, teenagers and older people. Here the DGE makes no clear recommendation for or against a vegan diet, because there’s too little data. At these stages of life, get support from your doctor or a dietitian.

Making it work day to day

Typical beginner mistakes: eating only the sides (plain pasta with tomato sauce), lots of highly processed meat and dairy alternatives – and no B12.

Build your meals on the rule “a grain, a green, a bean”: a grain, some veg, and pulses or another protein source.

Vegan example day: 100% plant-based

A balanced vegan day can look like this:

• Breakfast: porridge oats cooked with calcium-fortified soya milk, topped with grated apple, walnuts and linseed – plenty of fibre to start the day.
• Lunch: a Buddha bowl with quinoa, roasted chickpeas, spinach and a tahini dressing (sesame provides calcium).
• Dinner: red Thai curry with lots of low-carb veg such as broccoli and peppers, plus smoked tofu.

Tip: squeeze some lemon or lime juice over spinach or lentils – vitamin C increases iron absorption.

Vegan recipes: fully plant-based, from creamy curries to vegan desserts

Frequently asked questions

Do vegans need to take vitamin B12?

Yes. Usable amounts of vitamin B12 are found almost only in animal foods, so take a B12 supplement for good. The German Nutrition Society (DGE) says so explicitly.

How do vegans get enough protein?

Combine pulses, tofu, tempeh, wholegrains and nuts over the day. A simple rule for every meal: a grain, a green, a bean – a grain, some veg, and pulses or another protein source.

Is a vegan diet suitable during pregnancy or for children?

For pregnancy, breastfeeding, children, teenagers and older people, the DGE makes no clear recommendation for or against a vegan diet, because there’s too little data. At these stages of life, get support from your doctor or a dietitian.

How do I get enough iron on a vegan diet?

Oats, lentils and pumpkin seeds contain iron, but it’s absorbed less well. Have vitamin C with them, such as peppers or a squeeze of lemon or lime – vitamin C increases iron absorption.

Sources

1. German Nutrition Society (DGE): new position paper on the vegan diet, press release 2024 (in German). https://www.dge.de/presse/meldungen/2024/positionspapier-zu-veganer-ernaehrung/