Vitamin B12
250 µg/day or 2500 µg/weekDo you take a B12 supplement or eat fortified foods daily?
Sources: Cyanocobalamin supplement, fortified plant milks, nutritional yeast
Tool · Self-check
Vegan nutrient checker
8 quick questions to spot gaps in the nutrients that matter most on a plant-based diet — with food sources and supplement guidance for each.
Vitamin D
1000–2000 IU dailyDo you get 15+ min of midday sun or take a D3 supplement?
Sources: Sunlight, D3 supplement (lichen-derived), fortified soy milk
Iodine
150 µg/dayDo you use iodised salt or take an iodine supplement?
Sources: Iodised salt, kelp (careful — high), a 90–150 µg supplement
Iron
8 mg (men), 18 mg (menstruating women)Do you eat legumes + vitamin C daily (e.g. beans + tomato)?
Sources: Lentils, chickpeas, tofu, tempeh, pumpkin seeds, oats
Zinc
8–11 mg/dayDo you eat beans, nuts or seeds most days?
Sources: Pumpkin seeds, cashews, lentils, tempeh, oats, whole grains
Omega-3 (DHA/EPA)
250–500 mg DHA+EPA or 2 tbsp flax dailyDo you take algae oil or eat flax/chia/walnuts daily?
Sources: Algae oil (DHA+EPA direct), flax, chia, walnuts (ALA precursor)
Calcium
1000 mg/day (1200 mg over 50)Do you drink fortified plant milk or eat calcium tofu daily?
Sources: Fortified soy milk, calcium-set tofu, kale, bok choy, tahini
Protein
0.9–1.2 g/kg body weightDo you eat legumes, tofu or tempeh at 2+ meals per day?
Sources: Tempeh, tofu, lentils, chickpeas, seitan, edamame, soy milk
Your snapshot
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Answer above to see your gaps.
FAQ
Is this a diagnosis?
No — it's a planning checklist. If you have symptoms (fatigue, hair loss, tingling, breathlessness) or have been vegan >1 year without supplements, book a blood panel: B12 (with MMA), ferritin, vitamin D and TSH cover the most common gaps.
Do I need to test every year?
A baseline panel in your first year vegan, then every 2–3 years if all levels are optimal and supplementation is consistent. Test annually during pregnancy, adolescence, or endurance training blocks.
Can I get all of this from food?
Every nutrient except B12 — where a supplement or fortified food is essential for everyone on a vegan diet, and recommended for most people over 50 regardless of diet.