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

I was at a dinner party when the inevitable question popped up: “Can vegans really get all the nutrients they need?”

As a data-loving former financial analyst, I found myself mentally pulling up a spreadsheet of facts.

It’s a fair question, and one I’ve asked myself too.

We hear anecdotes about tired, nutrient-deficient vegans, but we also know thriving plant-based athletes and centenarians.

So, are vegans meeting their nutritional needs or quietly falling short?

Let’s dive into the numbers and see what global data says (spoiler: it’s a mix of good news and a few caveats).

The protein puzzle

Protein is often the first concern people voice about a vegan diet. I used to track my own protein intake in a spreadsheet (old habits die hard) and was surprised by how beans, lentils, and tofu added up.

In fact, large-scale reviews of dietary studies confirm that vegans do consume less protein than meat-eaters on average, but not by a dramatic amount.

One review of 64 studies found vegans got about 12.9% of their calories from protein versus 16% for omnivores. Importantly, none of those vegan groups fell below the accepted healthy range for protein intake.

In plain terms: the average vegan is hitting their protein target, even if they eat a bit less protein overall.

That said, individual needs vary.

For example, a recent Icelandic survey noted only about half of vegans met the recommended protein intake per kilogram of body weight (0.83 g/kg), compared to ~79% of omnivores who met that target.

So while most vegans aren’t protein deficient, some who subsist on mostly veggies and rice might need to prioritize protein-rich plant foods. The good news is it’s entirely doable to reach those goals with a mix of legumes, nuts, seeds, and grains. And there’s a side bonus: high-protein plant foods often come packed with fiber and other nutrients, whereas a steak, not so much.

In fact, vegans in that same survey were far more likely to meet fiber recommendations than omnivores (74% vs just 8%!).

So the stereotype of the “protein-starved vegan” doesn’t hold up in general – but it’s still wise for anyone meal-planning without animal foods to make sure beans and other protein sources are regulars on the plate.

Vitamin B12: the non-negotiable

If there’s one nutrient you’ll hear every vegan (and dietitian) talk about, it’s vitamin B12. And for good reason – B12 is the outlier vitamin that isn’t reliably available from unfortified plant foods.

Back when I first went fully plant-based, I remember the moment it hit me:

Oh, I actually need to take a B12 supplement for life.

It felt strange at first, but it’s a simple fix.

The data is very clear here: without supplementation or fortified foods, vegans almost certainly do not get enough B12.

One systematic review reported that the average B12 intake among vegans was a tiny 0.3–0.5 µg per day, whereas adults are advised to get around 2.4 µg. Not surprisingly, researchers have found rampant B12 deficiency in unsupplemented vegan populations – in one analysis, nearly half of vegans showed clinical signs of vitamin B12 deficiency (By contrast, deficiency rates in meat-eaters were much lower, often in the single digits.)

The picture isn’t all gloom, though.

Awareness of B12 has grown, and many vegans nowadays do fortify or supplement.

For instance, an Icelandic study mentioned above found a whopping 97% of vegans reported using some form of dietary supplement, and B12 is likely at the top of that list.

When vegans include B12-fortified foods or a daily B12 pill, their intake and blood levels can be just as good as anyone else’s. 

The key is consistency – B12 stores can take years to deplete, and we might feel fine until we’re suddenly not. I personally set a weekly reminder for my B12 supplement. It’s a small but crucial part of being a healthy vegan.

The data actually says this is non-negotiable: B12 is the one nutrient you must plan for on a vegan diet. Luckily, it’s easy and cheap to cover this base (and no, taking a supplement doesn’t make you “less vegan”; it makes you an informed one).

The vitamin D dilemma

Vitamin D is another tricky nutrient, but it’s an equal-opportunity troublemaker – lots of people, not just vegans, fall short on D.

Unlike B12, vitamin D isn’t inherently absent from plant-based diets. Rather, it’s scarce in all diets unless you eat plenty of fatty fish or fortified foods (or get regular sunshine).

Still, data suggests vegans may have a higher risk of deficiency, especially in places with limited sun.

A review that I mentioned above spanning multiple countries found that while vitamin D deficiency (defined in that analysis as extremely low blood levels) was rare in meat-eaters (around 0–6% of people), it was far more common in those following vegetarian or vegan diets – ranging up to 33% of vegetarians and 67% of vegans in some groups (That high 67% was reported among Finnish women, which makes sense given long, dark winters in Finland).

On average across studies, about a quarter of vegans/vegetarians had at least mild vitamin D insufficiency, compared to ~15% of omnivores.

So yes, vegans should keep an eye on vitamin D – but so should everyone else.

Globally, vitamin D is a common gap. The difference is that omnivores might get a small D boost from fish or dairy, whereas a vegan might rely entirely on sunshine or supplements.

The bottom line from the data: vitamin D is a “sometimes nutrient” in any diet, and vegans as a group do have lower levels, but simple habits like catching some rays or using fortified foods can bridge the gap.

Minding the minerals (iron, zinc, calcium)

What about minerals?

This is where it gets interesting, because plant-based diets excel in some minerals and lag in others.

Iron

I remember a friend joking that I must be iron deficient because I don’t eat steak. Funnily enough, when I logged my food, I was actually eating more iron than him thanks to lentils, chickpeas, and spinach.

Research backs this up: vegans often consume as much iron as meat-eaters, or even more. However, not all iron is equal. Plant-based iron (non-heme iron) isn’t absorbed as efficiently by our bodies.

Nutritional scientists adjust for this lower bioavailability – they suggest that vegetarians and vegans may need up to 1.8 times more iron intake to compensate. 

So even though a vegan might eat 18 mg of iron (the daily value) from plants, their body could be absorbing less than someone who eats a smaller amount of heme iron from meat. Does this translate to anemia and iron deficiency in vegans? Sometimes, but not dramatically so.

The key takeaway: vegan diets can provide plenty of iron, but one should be mindful to include iron-rich foods and pair them with vitamin C (like squeezing lemon on that spinach) to enhance absorption. And routine blood work doesn’t hurt if you want to be sure your iron levels are solid.

Zinc

Zinc is a similar story.

It’s present in beans, whole grains, nuts, and seeds, but it’s less bioavailable than zinc from meat.

Large-scale analyses have noted that zinc intake tends to be lower in vegans, sometimes below recommendations. This doesn’t mean every vegan is zinc-deficient, but the risk is there if your diet lacks variety. Symptoms of mild zinc deficiency (like impaired immunity or slow wound healing) are subtle, so it’s worth ensuring you get enough.

So, how do plant-eaters manage zinc?

Eating a range of zinc-containing foods (legumes, pumpkin seeds, quinoa, etc.) and possibly using supplements if needed. Some studies even suggest vegans might need ~50% more zinc than omnivores due to absorption issues.

Personally, I just sprinkle seeds on things and hope for the best, but I also get my zinc level checked occasionally. Thus far, so good.

Calcium

Now, calcium and iodine are two minerals that caught me off guard when I first looked at vegan nutrient data. Calcium, of course, we associate with milk and cheese.

Can a whole-foods vegan diet provide enough calcium?

Yes, but you have to be intentional. Many vegans fall short on calcium simply because their diet lacks the traditionally calcium-fortified foods (dairy or plant milk).

The majority of vegans in studies have had calcium intakes under recommended levels – most vegan participants consume under ~750 mg of calcium per day, below the ~1000 mg recommended for adults.

It’s no surprise, then, that researchers observed slightly lower bone mineral density on average in vegan groups, likely linked to lower calcium (and possibly lower vitamin D) status. 

However, this is not a foregone conclusion – plenty of vegans do meet calcium needs by consuming fortified plant milks, calcium-set tofu, almonds, tahini, and leafy greens daily. I make a point to drink a calcium-fortified soy milk each morning, which covers a big chunk of my daily needs.

The data’s message on calcium is clear: vegans can get enough, but many don’t unless they deliberately include calcium-rich foods or supplements.

The bigger picture: not just a vegan problem

After poring over these studies, one thing that strikes me is how nutrient shortfalls are not unique to vegans at all.

Yes, vegans have to pay special attention to B12, D, and a few minerals, but guess what?

A huge portion of the general population is walking around low in one nutrient or another.

A recent global analysis found that more than half of the world’s people don’t meet the recommended intakes for key micronutrients like calcium, iron, vitamin E, and even iodine. Inadequate nutrient intake is literally a majority problem worldwide, omnivores included.

These gaps aren’t caused by veganism — they’re caused by overall diet patterns, food access, and even soil nutrient levels.

What does this mean?

To me, it’s a reminder that everyone – vegan, vegetarian, or meat-eater – should occasionally step back and ask, “Am I getting enough of the critical nutrients?” For omnivores, that might mean checking if you’re eating vegetables and whole grains (for fiber, folate, vitamin C, etc.) since studies show meat-eaters can be deficient in those planty nutrients. 

For vegans, it means doing the due diligence on B12, vitamin D, iodine, calcium, iron, and zinc. No diet, no matter how virtuous, automatically guarantees nutritional excellence; we all have to stay curious and informed.

Food for thought

So, are vegans getting enough nutrients?

The truth is that most nutrients are a non-issue if one eats a varied, whole-food vegan diet, but there are a few critical ones that require intention.

Protein tends to take care of itself as long as you’re not living on French fries; the real watch-outs are vitamin B12 (an absolute must to supplement or fortify), vitamin D (sunshine and fortification go a long way), and minerals like iron, calcium, zinc, and iodine (which can be managed through smart food choices and the occasional supplement).

Globally, vegans who mind these nutrients are generally just as healthy, if not healthier in some aspects (hello fiber and heart-healthy fats), as their omnivore peers. Meanwhile, those who don’t plan at all – well, the data shows consequences like B12 deficiency can and do happen. 

In the end, the question of nutrient adequacy isn’t answered by ideology or anecdotes, but by science and personal responsibility.

As someone who toggles between analyzing data and reflecting on lived experience, I’d say the vegan nutritional puzzle can be solved piece by piece.

With a bit of planning, a dash of common sense, and maybe a blood test here and there, vegans absolutely can get enough nutrients – and the numbers back that up.