Last Updated on 3 January 2025 by Brisbane Livewell Clinic
There’s no arguing that a Vegetarian or Vegan, Plant-Based Diet is excellent for our Health and Wellbeing in many ways. A Vegan diet provides ample amounts of certain nutrients like Vitamin C, Vitamin E and a high intake of dietary fibre and many health-promoting phytochemicals. (1)
Even when eaten as a whole foods diet with lots of variety, Vegans’ main obstacle is the genuine potential and tendency towards developing nutrient deficiencies, regardless of how healthy a diet they eat. All things considered, it is now easier to consume an adequate Plant-Based diet than it was a decade ago as the versatility and number of fortified products, dietary supplements and new vegetarian convenience foods are more readily available. (2)
Both fortified foods and supplementation are ideally necessary for a Plant-Based Diet as several nutrients are at risk of not meeting the Recommended Dietary Intake (RDI). At times there is also a need for some nutrients to be taken at a therapeutic dose, especially if a deficiency has been identified. For example, Zinc is well recognised as playing an important role in the development and integrity of the immune system(3) and therefore may be taken at higher doses for short periods of time for a therapeutic effect. The same can be said for several other nutrients, which always comes down to the individual and their particular needs.
One particular study on insufficient intake of Vitamins and Minerals when consuming a Vegan diet emphasised key nutrients such as vitamin B12, vitamin D, iron, iodine, and long-chain omega 3 fatty acids. (2)
Each of these 5 nutrients has multifactorial roles to supplement and support a vegan diet.
Vitamin B12
Data indicates that Veganism can lead to the deficiency if cobalamin (B12) is not supplemented. (4) It should be taken on an ongoing basis at least a few times per week, if not daily. The right type of B12 is also important here, so talk to a Practitioner about a quality source of B12. This is the most serious of the nutrients to prioritise as it is well recognised that long-term cobalamin (B12) deficiency can lead to irreversible neurological damage. (4) While some Vegans may report a period of time not supplementing with B12 and not displaying recognisable health consequences in the short term, the onset of deficiency symptoms such as Neuropsychiatric Disorders and Megaloblastic Anaemia usually occurs in 5–10 years. (2)
Vitamin D
A study found that despite the use of dietary supplements, Vitamin D was compromised in most Vegans. (2) Fortunately, nowadays, Vegan-based Vitamin D supplements, as previously using Lanolin to produce supplements, was the only option. Calcium may not have made the top 5, but its work synergistically with Vitamin D, meaning both nutrients are crucial, especially for Bone Mass Density.
Iron
Although plant foods are known to contain iron, the diminished bioavailability of iron from plants(5) is problematic, making iron absorption and utilisation trickier. Blood tests should be performed yearly, or more often if indicated, to monitor iron levels, especially in menstruating women.
Iodine
In a study of 15 Vegans, 80% were found to suffer from Iodine deficiency. Iodine content in plant origin food is lower than that of animal origin due to a low iodine concentration in soil. (6) This means the amount of Iodine in plant food is highly variable based on the soil content the plant is grown in. Supplementation can assure that adequate dietary intake is met, especially when Thyroid and Reproductive hormone health are a top priority. Seaweed is also an option, though iodine content varies greatly too.
Omega 3 (long-chain omega 3 fatty acids)
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are considered under-consumed in the modern western diet in general and in Vegans. (4) The only direct source of EPA and DHA is cold-water fish and seafood. Indirectly, Alpha Linoleic Acid (ALA), a plant-based omega 3, can be converted to DHA – but only about 0.5%. (6) However, the opposite can also be said when supplementing ALA as it has been shown to increase blood EPA levels but does not appear to affect DHA status. (6) Sources of ALA, such as flax seeds, walnuts, and chia seeds should be consumed daily, and a great solution we offer via the clinic is Microalgae oil as a supplement rich in DHA and EPA.(4)
Supplement for Health, Eat Well for Wellness
Choosing a to have a Vegan diet is a personal choice, and quite often, Veganism is the product of strong ethical beliefs concerning animal welfare. (4) Whether it has been a recent change to your diet, a long term eating style or you are in the process of transitioning or even deciding whether to pursue Veganism, we are here to guide you. Our Naturopaths and Nutritionists can provide you with a comprehensive plan to support your dietary requirements via diet assessment and advice, meal plans, and supplements alongside an assessment of nutrient deficiencies and advice about preventing and managing deficiencies.
Want to learn more? We have these Blogs that may also interest you. Click HERE or HERE or HERE or HERE
Our Amazing Naturopaths at Brisbane Livewell Clinic
Shella Hall (Sunshine Coast and online)
Amy Angus (Wavell Heights and online)
Jen Strachan (Cannon Hill and online)
Nicole Odlum (Wavell Heights and online)
Dominique Johanson (Wavell Heights and online)
Locations We Service – Naturopathy
Naturopath Caloundra
Naturopath Wavell Heights
Naturopath Cannon Hill
Naturopath Sunshine Coast
Naturopath Brisbane Northside
Naturopath Brisbane
Naturopaths Brisbane
Brisbane Naturopaths
Naturopathy Brisbane
Naturopaths Near Me
Best Naturopaths Near Me
Best Naturopath Near Me
Relevant Naturopath links
Why You May Wish to Consult a Naturopath
Gut Health
- Gut Health
- Solving Gut Issues by Treating SIBO
- SIBO Test Brisbane
- Daily Ritual Gut Health
- 6 Digestive Problems that Cause Weight Gain
- How Stool Testing Helps IBS Sufferers Part 1: Digestive Markers
- How Stool Testing Helps IBS Sufferers Part 2: Microbial Markers
- Gut Health with Parasite Cleanse
- Natural Parasite Cleanse Australia
- The Gut-Brain Connection to Mental Health
- The Gut-Brain Connection: How to Feed Your Brain
- Controlling Constipation and Bloating
- How Stool Testing Helps Find the Causes of IBS and Other Digestive Health Problems
- Gut Health Brisbane
- Gut Health Specialist Brisbane
Hormone Health and Thyroid Issues
- Hormonal Health and Thyroid Issues
- PCOS and the Insulin Connection
- Identifying Insulin Resistance
- Looking at Luteal Phase Deficiency
- Experiencing Painful Periods? Here’s What Might Be Causing It
- When You Suspect You Have Thyroid Issues
- Subclinical Hypothyroidism: When You Suspect You Have a Thyroid Issue
- Thyroid Disorders from a Naturopathic Aspect
- Thyroid Health for the Winter Months
- Thyroid Disease: A Brief Guide to Common Disorders
- Naturopathic Thyroid Specialist Near Me
- Hyperthyroidism
- Hypothyroidism and Hashimoto’s
- Thyroid
- Hyperthyroidism and Graves’ Disease
Detox and Cleansing
- Heavy Metal Toxicity: Strategies for Detoxing
- Detoxing Your Lifestyle, Not Just Your Body
- Heavy Metal Detox for Kids
- Naturopathic Detox Cleanse
- Naturopath Detox
- Do I Need a Heavy Metal Detox?
- Heavy Metal Detox Australia
Insomnia and Sleep Health
- Save Your Sleep with What You Eat
- Insomnia Linked to Mineral Deficiency
- Solving Insomnia: Naturopathy’s Five-Step Solution
- 5 Ways Insomnia Can Affect Your Life and What You Can Do About It
- Natural Treatment for Insomnia
- Naturopathic Remedies for Insomnia
Autoimmune Conditions
Mental Health
- The Gut-Brain Connection to Mental Health
- The Gut-Brain Connection: How to Feed Your Brain
- Treating Depression with Naturopathy: What You Should Consider
- A Naturopath’s Guide to Improving Mental Health
- Naturopathic Anxiety Medication
- Naturopath Anxiety
- Obsessive Compulsive Disorder (OCD): How a Naturopath Helps
- Pyrrole Disorder
Women’s Health
- Women’s Health
- Hormonal Imbalance
- Naturopath Women’s Health
- Women’s Health Week: It’s All About Women’s Wellness and Wellbeing
- Treating Vaginal Thrush the Natural Way
- The Lowdown on Low Libido
- Regulating Menstrual Cycles with Chaste Tree
- Painful Periods and Naturopathy
- Preventing Post-Pill Acne
Fertility and Pregnancy
- Pregnancy
- Pre-Pregnancy Fertility Care with Naturopathic Nutrition
- Fertility Naturopath Brisbane
- Acupuncture and Naturopathy for Pre-Conception Care
- Pregnancy Care and Naturopathy
- Maximising Nutrition Before and During Pregnancy
- Getting Quality Sleep in the 3rd Trimester of Pregnancy
- Pregnancy Wellbeing and Naturopathy are Great Partners
- Naturopathy for the Management of Constipation During Pregnancy
- Prenatal Naturopath
- Postpartum Depression and Anxiety
- Keeping Calm About Colic
Men’s Health
- Men’s Health
- The Sperm Health Decline
- Better Prostate Health with Natural Medicine
- Naturopathy and Men’s Health
- Support Your Thyroid Health Naturally
DNA Testing
- DNA Testing & Personalised Medicine
- DNA Testing Brisbane
- DNA Testing Brisbane, Australia
- Methylation Test Near Me
- Testing Functional Medicine
- Genetic Methylation Test Brisbane
- DUTCH Test Providers Near Me
Leaky Gut Syndrome
Food Intolerances and Allergies
- 7 Useful Strategies for Overcoming Food Intolerance
- Hayfever and the Gastrointestinal Immune System
- Food Intolerance, Hypersensitivity, and Allergies Explained
- Everything You Need to Know About Food Intolerance
- Food Allergy Testing Near Me
- Food Intolerance Testing Brisbane
- Food Allergy Testing
- Food Intolerance Testing
- Food Intolerance Testing Package
Weight Loss
- Can Irritable Bowel Syndrome Cause Weight Gain? (IBS)
- Naturopathy for Weight Loss
- Natural Weight Loss for Summer
- A Naturopathic Approach to Achieving an Ideal and Healthy Weight
- Intermittent Fasting: A Naturopath’s Guide to Success
- Weight Loss Naturopath
- Kick-Start Weight Loss: 5 Science-Backed Tips
- Combining Therapies for a Healthy Weight
- Naturopath’s Weight Loss Programme
Nutrition and Mineral Deficiencies
- Nutrition and Naturopathy: Healthy Diet
- Optimising Nutrition for Skin Health
- The Seriousness of Sugar
- The Importance of Mindfulness and Meditation in Natural Medicine
- Nutrition Deficiency: Visible Body Look Signs
- Helping Cardiovascular Disease in Women
- Sports Nutrition and Your Ideal Protein Requirements
- Creating a Healthy Diet for Good Health and Wellbeing
- Maximising Nutrition Before and During Pregnancy
- Nutrition and Naturopathy: Healthy Diet
- Combining Therapies for a Healthy Weight
- Intermittent Fasting: A Naturopath’s Guide to Success
- Iron Deficiency and Anaemia: When Things Go from Bad to Worse
- Naturopathic Medicine: What You Need to Know
- National Herbal Medicine Week
- The Role of Nutrition and Naturopathy in Wellbeing
