getabiteNutrients to keep in view
Public guidance from several bodies flags B12 for vegan diets, plus iodine, omega-3, iron, calcium, and vitamin D for many adults. Facts only, no hype.
This week's task
Read the nutrient notes on this step. Write one question for your next visit with a doctor or dietitian. Do not self-dose from this page.
Common pitfall
Copying supplement doses from social media. Guidance is personal.
Tip
B12 is named clearly because major bodies address it for vegan diets.
Nutrient notes with sources
This page shares public reference notes only. It is not medical advice, not a diagnosis, and not a dosing guide. Talk with a doctor or a registered dietitian about your own situation.
Vitamin B12
Major dietetic bodies state that people on a vegan diet need a reliable B12 source such as fortified foods or a supplement. Amounts belong in a personal talk with a clinician or dietitian, not on this page.
- Academy of Nutrition and Dietetics: Position on vegetarian diets, 2016, December 1, 2016
- British Dietetic Association: Plant-based diet food fact sheet, January 1, 2024
- EFSA Dietary Reference Values for cobalamin (vitamin B12), 2015, July 9, 2015
- Institute of Medicine DRI for vitamin B12, 1998, January 1, 1998
- WHO/FAO Vitamin and mineral requirements in human nutrition, 2004, January 1, 2004
Iodine
Iodine needs appear in WHO, EFSA, and US DRI tables. Plant-based eaters may use iodised salt or other reliable sources where available. Check local advice with a professional.
- WHO/FAO Vitamin and mineral requirements in human nutrition, 2004, January 1, 2004
- EFSA Dietary Reference Values for iodine, 2014, May 21, 2014
- Institute of Medicine DRI for iodine, 2001, January 1, 2001
- Academy of Nutrition and Dietetics: Position on vegetarian diets, 2016, December 1, 2016
Omega-3 fats
EFSA and US DRI discuss n-3 fats for adults. ALA from plants (for example walnuts, flax, chia) is commonly mentioned; EPA and DHA advice varies. No doses here.
- EFSA Scientific Opinion on Dietary Reference Values for fats, 2010, March 25, 2010
- Institute of Medicine DRI for n-3 fatty acids, 2005, January 1, 2005
- Academy of Nutrition and Dietetics: Position on vegetarian diets, 2016, December 1, 2016
- British Dietetic Association: Plant-based diet food fact sheet, January 1, 2024
Iron
WHO, EFSA, and US DRI publish iron reference values. Non-haem iron from plants absorbs differently; vitamin C with meals is a common practical tip in guidance, not a promise.
- WHO Guideline on iron, bioavailability notes (adults), January 1, 2004
- EFSA Dietary Reference Values for iron, 2015, October 15, 2015
- Academy of Nutrition and Dietetics: Position on vegetarian diets, 2016, December 1, 2016
Calcium
EFSA and US DRI list calcium needs for adults. Fortified drinks, tofu set with calcium, and leafy greens appear often in vegetarian and vegan guidance.
- EFSA Dietary Reference Values for calcium, 2015, May 27, 2015
- Institute of Medicine DRI for calcium, 2011, January 1, 2011
- Academy of Nutrition and Dietetics: Position on vegetarian diets, 2016, December 1, 2016
- British Dietetic Association: Plant-based diet food fact sheet, January 1, 2024
Vitamin D
EFSA and US DRI cover vitamin D. Sunlight, fortified foods, and supplements are discussed in public guidance. Personal needs depend on place, season, and skin. Ask a clinician.
- EFSA Dietary Reference Values for vitamin D, 2016, October 28, 2016
- Institute of Medicine DRI for vitamin D, 2011, January 1, 2011
- Academy of Nutrition and Dietetics: Position on vegetarian diets, 2016, December 1, 2016
- British Dietetic Association: Plant-based diet food fact sheet, January 1, 2024
