Plant-based food is full of fiber, antioxidants, and substances that have beneficial effects on the heart, digestion, and even longevity. However, this type of diet also has its pitfalls. Especially when poorly planned, it can lead to deficiencies in certain key nutrients. In folk medicine, it is said: what the body lacks, it will take on its own someday. And it will always come with a price. So, make sure that doesn't happen...

Vitamin B12 – the silent defender of our body

If you had to choose one nutrient that vegans most commonly overlook, it is definitely vitamin B12. Also known as cobalamin – the word sounds like it was invented by some chemist, but in reality, it is a vitamin crucial for nerves, blood, and DNA.

It is found exclusively in foods of animal origin. So in meat, eggs, fish, milk, and cheeses. And yes, there are plant-based foods such as spirulina, nori algae, and nutritional yeast that are often advertised as sources of B12. But let's be realistic – most of these contain either inactive forms of the vitamin or are present in such small amounts that they have little effect.

One major study from 2014, published in the American Journal of Clinical Nutrition, showed that a staggering 52% of vegans have a deficiency of vitamin B12. Among vegetarians who consume dairy products, this number is slightly lower but still significantly high at 11%.

And why is this so important? Without enough vitamin B12, we become tired, irritable, experience poor memory, and slower thinking. In severe cases, nerve damage can occur, which may be irreversible. In children, a deficiency affects brain development.

Therefore, we sincerely advise: if you do not eat meat and dairy products, supplement vitamin B12. At least 250 micrograms daily in the form of a dietary supplement. It is not expensive and can prevent serious health problems. We recommend using methylcobalamin, which is the form most easily utilized by the body.

Iron – the body's internal blacksmith

Iron is no joke. It is a mineral without which the body cannot produce red blood cells that carry oxygen. Iron deficiency leads to fatigue, paleness, concentration issues, and frequent colds. Furthermore, long-term deficiency results in anemia.

But there is one crucial difference: iron in plant-based foods is non-heme iron. This type of iron is much harder to absorb compared to heme iron found in meat. The absorption difference is substantial – the body absorbs up to 35% of iron from meat, while from plants, it's often only 2–10%.

The statistics are not encouraging. The World Health Organization (WHO) reports that about 30% of women of childbearing age and 42% of pregnant women worldwide have iron deficiency. Most of these cases are found among those who follow a strictly plant-based diet.

What can we do?

First: eat plenty of foods rich in non-heme iron – these include legumes, pumpkin seeds, tofu, dark leafy greens (like spinach), dried apricots, and figs.

Second: consume vitamin C with meals – lemon juice over spinach, an orange after lunch, bell pepper in salad. Vitamin C can boost iron absorption by up to 300%.

Third: avoid drinking coffee and tea with meals. Tannins in these drinks reduce iron absorption by 50 – 90%. According to folk tradition, it was said: don't water the blacksmith's work with cold leaves – especially if they are brown!

And lastly: soak grains and legumes before cooking or even sprout them. Why? This reduces the amount of phytates, substances in plants that bind iron and make it unusable for our bodies. Fermentation, as seen in sauerkraut or sourdough, is another good strategy.

If you often feel tired, have brittle nails, or pale skin, we recommend checking your iron levels in the blood. Ferritin and hemoglobin levels should be at least at the lower limit. If they are insufficient, it is best to take iron in the form of chelates along with vitamin C. There are several natural supplements on the market that are gentle on the stomach and effective.

Lysine – the forgotten guardian of iron

Among the rare but important amino acids often lacking in plant-based diets is lysine. This substance is needed by the body for tissue growth and repair, as well as for the absorption of calcium and iron.

Lysine is mostly found in meat and dairy products, so vegans often do not consume enough of it. In the plant world, it is abundant in lentils, beans, quinoa, and soy. If you eat these plants daily, you are likely on the safe side. However, if rice, potatoes, bread, and vegetables predominate, we recommend incorporating more legumes into your diet.

A study published in the Nutrition Reviews journal (2019) showed that the average vegan in the US consumes only 73% of the recommended daily intake of lysine, which can weaken the immune system and iron absorption in the long run.

What about other important nutrients?

Of course, several nutrients are often lacking in an exclusively plant-based diet. These include:

Vitamin D: This is produced in the skin when exposed to sunlight. In winter, it is often deficient even in mixed diets. We recommend taking at least 1000 units of vitamin D3 daily during the winter. If you are vegan, choose one derived from lichens.

Omega-3 fatty acids: DHA and EPA, found in fish oil, support brain and heart health. They are almost non-existent in plant-based diets. Algae are the only good source. Consider a supplement derived from algae – it has been proven to reduce inflammation and enhance brain function.

Zinc: Important for the immune system and skin. Absorption from plant-based foods is poor. Eat more pumpkin seeds, nuts, and legumes. If you are frequently catching colds or have dry skin, consider a supplement.

Conclusion

A vegan diet has many benefits – it reduces the risk of diabetes, heart disease, and some types of cancer. However, it is not without pitfalls. The most common deficiencies are in vitamin B12, iron, lysine, vitamin D, and omega-3 fats.

A well-planned diet, supported by natural strategies and dietary supplements as needed, can successfully address these challenges. In traditional medicine, it is said: plants heal, but only if you know how to listen to them. By following these tips, you will ensure that your plant-based menu is safer, richer, and healthier.

And one more thing... If in doubt, have your blood tested once a year. It is the most reliable indicator of your well-being.