Do vegans have nutrient deficiencies?

Created on: February 18, 2026
Last edited on: February 18, 2026

In short: Not automatically. A well-planned vegan diet can cover the requirement for all essential nutrients, provided that vitamin B12 is supplemented reliably. 

Nutrient deficiencies usually do not arise from veganism itself, but from a long-term unbalanced or poorly planned diet. Nutrient deficiencies can also develop with a mixed diet, often without even noticing. Critical nutrients are often mentioned less clearly in this case because a mixed diet is socially seen as the "standard and automatically balanced" option. This can create a false sense of security.
Still, with a purely plant-based diet, there are a few nutrients that require more attention.

Which nutrients are particularly important in a vegan diet?

We address this question in detail in the FAQ "What do vegans need to supplement?". At this point, however, we still want to briefly summarize which nutrients you should pay attention to: 

Vitamin B12

Vitamin B12 is the most important critical nutrient because it does not occur in plant-based foods in a sufficient and reliable form. If we live vegan, it is therefore strongly recommended to supplement vitamin B12.
An interesting background fact: Plants cannot produce B12 - but neither can animals. Animals are only initially a "B12 source" because they absorb it indirectly through microbes or have microbes in their digestive system that produce it. However, nowadays they too are fed B12 almost exclusively through fortified feed.

Omega-3 fatty acids (EPA and DHA)

Plant-based omega-3 sources mainly provide the precursor ALA (e.g. from flaxseed or chia seeds). The body can produce EPA and DHA from it, but often only to a limited extent. Therefore, supplementation can be useful, especially for EPA/DHA.

Vitamin D3

This is not a special case of a vegan diet, because vitamin D is mainly produced through sunlight. Vitamin D3 in particular is only found in significant amounts in a few foods (especially fatty fish, cod liver oil, egg yolk). Plant-based sources usually contain only vitamin D2 and in practice often provide amounts that are too low to reliably meet requirements. Therefore, a vitamin D3 supplement can be useful, especially during the winter months - also for non-vegans.

Other potentially useful supplements 

Iodine, iron, zinc, calcium, and selenium can also be critical in a purely plant-based diet, as they may not automatically be consumed in sufficient amounts depending on food choices. However, whether a deficiency actually develops is individual and depends, among other things, on specific dietary habits, personal requirements, and regional conditions (e.g. iodine content in salt or selenium levels in the soil). 

For this reason, it can be useful to have your nutrient status checked occasionally by a doctor - this would often also be relevant with a mixed diet, but in reality is rarely monitored.
You can learn more about proper supplementation in our Nutrient and SUPPLEMENT GUIDE ✅

How can you tell if you have a nutrient deficiency?

Deficiency symptoms can present in different ways. Common symptoms include:

• Persistent fatigue and exhaustion 
• Difficulty concentrating 
• Hair loss or brittle nails 
• Increased susceptibility to infections 
• Pale skin 
• Dizziness
• Tingling or numbness (especially relevant for vitamin B12)

Important: These symptoms can have many causes. Only a blood test / medical check can provide certainty. 

Can non-vegans also develop nutrient deficiencies?

Yes, definitely. Nutrient deficiencies are not a vegan-specific problem. Deficiencies can occur with a vegan diet, but just as well with a non-vegan diet. The key point is: It does not only depend on whether you eat vegan or non-vegan, but on how balanced and nutrient-rich your overall diet is.

Conclusion

People who live vegan and eat a vegan diet do not automatically develop nutrient deficiencies. If planned correctly, a vegan diet can be healthy (even long-term) as long as critical nutrients are covered consciously. Vitamin B12 in particular should not be underestimated.

Deficiency symptoms do not arise from veganism, but from an unbalanced diet. Those who educate themselves and supplement strategically can avoid the risk very effectively. These simple basic rules can help: 

• Eat a varied diet (vegetables, whole grains, legumes, nuts, seeds) → You can find detailed information on the optimal vegan meal plan in our VEGAN MEAL PLAN Guide
• Supplement vitamin B12 reliably 
• Use iodized table salt 
• Include omega-3 sources regularly
• Supplement vitamin D if needed (especially in winter) 
• Get regular blood tests done 

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