Health basics
We're not doctors or dietitians. This page points you to people who are. A varied vegan diet can be healthy — the NHS says so — but a few things need planning.
The one you must not skip: vitamin B12. It doesn't come from plants. Get it from fortified foods (some plant drinks, cereals, nutritional yeast, yeast extract) or a supplement.
What to plan for, and where it comes from
| Nutrient | Where vegans get it |
|---|---|
| Vitamin B12 | Fortified plant drinks, cereals, nutritional yeast, yeast extract — or a supplement |
| Vitamin D | Sunlight from late March to September. The NHS advises considering a supplement in autumn and winter. Check it says vegan (see D3). |
| Iodine | Some fortified plant drinks, or a supplement. Seaweed varies too much to rely on. |
| Calcium | Fortified plant drinks, calcium-set tofu, green leafy veg, sesame and tahini, bread |
| Iron | Pulses, wholemeal bread, fortified cereals, dark green veg, nuts, dried fruit |
| Omega-3 | Linseed, rapeseed oil, chia seeds, hemp seeds, walnuts |
Read more from the experts
Pregnant, breastfeeding, feeding a child, or living with a health condition? Talk to your GP or a registered dietitian before changing your diet.