Vitamins

Vitamin A

Retinol, the form of Vitamin A our body needs, is not present naturally in plant foods. What is present in plant foods is something called beta-carotene, which your body can convert into retinol. Vegan sources of beta-carotene include sweet potatoes, carrots, carrot juice, mustard greens, red bell peppers, butternut squash, cantaloupe, collard greens, pumpkin, mangoes, kale, dried apricots, turnip greens, spinach, lettuce, and more.

Claims that the conversion of beta-carotene to retinol isn't adequate are common, but evidence is clear that even in individuals with genetically low conversion rates, conversion can provide sufficient amounts of retinol.(1) To date, four studies have examined retinol status in vegans, all finding lower but sufficient levels.(2)(3)(4)(5)

Vitamin B1 (Thiamine)

Vegan sources of Vitamin B1 include breads (white breads, whole-grain breads, rye bread etc.), pasta, oats, quinoa, rice, green peas, beans, chickpeas / garbanzo beans, lentils, edamame beans, peanuts, pistachio nuts, pecans, sesame seeds, hemp seeds, tahini, bananas, grapefruit, spinach, potato, sweet potato, beet greens, and many more.

A 2022 systematic review examining the nutrient adequacy of a vegan diet found that across 23 studies, average Vitamin B1 intake tended to be higher in vegans (1.97 mg/d) compared to vegetarians (1.47 mg/d) and meat-eaters (1.34 mg/d).(6) Average intake for all dietary patterns was above the RDA. When it comes to status, an Austrian study found adequate and higher Vitamin B1 status in vegans as compared to meat-eaters.(7) Furthermore, the study assessed the prevalence of Vitamin B1 deficiency, finding a 0% prevalence in vegans as well as vegetarians and a 2.5% prevalence in meat-eaters.

Vitamin B2 (Riboflavin)

Vegan sources of Vitamin B2 include breads (white breads, whole-grain breads, rye bread etc.), pasta, oats, quinoa, brown rice, lentils, green peas, beans, soy products, almonds, sunflower seeds, potatoes, sweet potato, mushrooms, broccoli, beet greens, spinach, red bell peppers, corn on the cob, mango, tahini, and many more.

The previously mentioned 2022 systematic review found that across 25 studies, Vitamin B2 intake was similar across all dietary patterns (vegetarians, vegans, and meat-eaters).(6) Average intake for all dietary patterns was above the RDA. Riboflavin from plant sources is absorbed just as well as riboflavin from animal sources.(8)

Vitamin B3 (Niacin)

Vegan sources of Vitamin B3 include breads (white breads, whole-grain breads, rye bread etc.), pasta, rice, lentils, green peas, edamame beans, peanuts, peanut butter, chia seeds, sunflower seeds, hemp seeds, tahini, potatoes, avocados, mushrooms, sweet potatoes, corn on the cob, mango, and many more.

The 2022 systematic review found that across 20 studies, average niacin intake tended to be lower in vegetarians (18.8 mg/d) compared to vegans (24.3 mg/d) and meat-eaters (25.2 mg/d).(6) Average intake for all dietary patterns was above the RDA.

Vitamin B5 (Pantothenic Acid)

An RDA/EAR doesn't exist for pantothenic acid because there is insufficient data to establish one due to the fact that pantothenic acid deficiency is extremely rare and does not occur from diet(!) (only genetic diseases). There is, however, an AI, based on average intakes in healthy populations.

Vegan sources of Vitamin B5 include breads (white breads, whole-grain breads, rye bread etc.), oats, quinoa, rice, lentils, beans, edamame beans, tofu, peanuts, peanut butter, potatoes, avocado, beet greens, corn on the cob, mushrooms, broccoli, red bell peppers, sweet potato, grapefruit, mango, and many more.

A Swiss study found a B5 intake in vegans above the AI and higher than that of meat-eaters, while a French study found no statistically significant difference between groups, with both groups having intakes above the AI.(2)(9)

Vitamin B6

Vegan sources of Vitamin B6 include whole-wheat bread, rice, quinoa, lentils, green peas, chickpeas / garbanzo beans, beans, tofu, peanut butter, pistachio nuts, chia seeds, sunflower seeds, sesame seeds, hemp seeds, tahini, bananas, corn on the cob, collards, brussels sprouts, shiitake mushrooms, spinach, broccoli, potato, bell peppers, avocados, sweet potatoes, mango, and many more.

The 2022 systematic review found that across 27 studies, average Vitamin B6 intake tended to be higher in vegans (2.81 mg/d) compared to vegetarians and meat-eaters (1.82 mg/d).(6) Average intake for all dietary patterns was above the RDA. When it comes to status, average Vitamin B6 status was similar across all dietary patterns and above the cutoff for deficiency.

Vitamin B7 (Biotin)

Similarly to Vitamin B5, there is no RDA/EAR for biotin, instead there is an AI. The reason for this is that biotin deficiency is extremely rare and has never occured from diet(!). Vegan sources of biotin include oats, hazelnuts, almonds, walnuts, pistachio nuts, pecans, tempeh, peanuts, peanut butter, avocados, sweet potato, sunflower seeds, sesame seeds, spinach, mushrooms, and many more.

A 1989 study found that biotin status in vegans was higher than in meat-eaters.(10)

Vitamin B9 (Folate)

Vegan sources of folate include breads (white breads, rye bread), white pasta, white rice, quinoa, green peas, lentils, beans, chickpeas / garbanzo beans, edamame beans, soy milk, peanuts, sunflower seeds, mangoes, avocados, brussels sprouts, spinach, bell peppers, broccoli, oranges, and many more.

The 2022 systematic found that across 34 studies, average folate intake tended to be higher in vegans (490 µg/d) compared to vegetarians (403 µg/d) and meat-eaters (331 µg/d).(6) Average intake for all dietary patterns was above the EAR, but failed to meet the RDA in meat-eaters only. When it comes to status, average folate status tended to be higher in vegans (29 nmol/L) compared to vegetarians (24 nmol/L), and meat-eaters (19 nmol/L). Average status for all dietary patterns was above the cutoff for deficiency.

Vitamin B12 (Cobalamin)

Vitamin B12 doesn't exist naturally in plant foods. Vegans need to obtain B12 either by consuming a supplement or fortified foods, the former is far more reliable. While fortified cereals and plant-based milks often contain small amounts of Vitamin B12, fortified nutritional yeast typically contains significantly larger amounts. Randomized controlled trials find that B12 supplements are effective in maintaining B12 status in vegans.(11) Furthermore, a 2020 German study found no statistically significant difference in B12 status between vegans and meat-eaters, as a result of the fact that nearly all the vegans in the study took B12 supplements.(12)

B12 supplements are extremely cheap, and there is nothing wrong with needing to supplement a vitamin, it does not make a diet unhealthy, both logically and as clearly evidenced by the aforementioned references.

Vitamin C (Ascorbic Acid)

Vitamin C is found mainly in plant foods. Sources of Vitamin C include pineapples, bell peppers, oranges, kiwis, guava, strawberries, mango, tomatoes, broccoli, pomelo, sweet potato, grapefruit, papaya, brussel sprouts, potatoes, watermelon, blackberries, bananas, cantaloupe, cabbage, avocado, raspberries, and many more.

The 2022 systematic review found that across 31 studies, average Vitamin C intake tended to be higher in vegans (213 mg/d) compared to vegetarians (166 mg/d) and meat-eaters (137 mg/d).(6) Average intake for all dietary patterns was above the RDA. When it came to status, average vitamin C status was higher in vegetarians (62.7 µmol/L) and vegans (61.9 µmol/L) compared to meat-eaters (44.9 µmol/L). Average status for all dietary patterns was above generally accepted cutoffs for deficiency.

Vitamin D

Vitamin D is not found in significant amounts in plant foods. Vegans need to obtain Vitamin D from either a supplement (or certain fortified foods) or sunshine. While Vitamin D3 supplemnts may be slightly better, Vitamin D2 supplements are also typically sufficient. If not, it's also possible to find vegan Vitamin D3 supplements.

Sunshine is a viable method of obtaining Vitamin D on a vegan diet. However, in certain regions (i.e. UK, Canada), especially during the winter, vegans are unlikely to get enough Vitamin D3 from the sun. All vegans who don't get much sunshine for one reason or another should supplement Vitamin D3 or ensure they are consuming appropiate amounts from fortified foods.

Vitamin E

Plant sources of Vitamin E include avocados, peanuts, peanut butter, almonds, hazelnuts, red bell peppers, broccoli, mango, papayas, butternut squash, blackberries, corn oil, sunflower oil, safflower oil, sunflower seeds, and many more.

The 2022 systematic review found that across 18 studies, average Vitamin E intake tended to be higher in vegans (19.2 mg/d) compared to vegetarians (12.6 mg/d) and meat-eaters (10.8 mg/d).(6) Average intake of meat-eaters did not meet the EAR, that of vegetarians met the EAR but not the RDA, and that of vegans met the RDA. When it comes to status, average Vitamin E status tended to be higher in meat-eaters and vegetarians (25.4/25.5 µmol/L) compared to vegans (20.5 µmol/L). Average status for all dietary patterns was above the cutoff for deficiency.

The reason vegans have a higher intake of Vitamin E but a lower status is due to polyunsaturated fatty acids (PUFAs) increasing the need for Vitamin E due to reduced absorption, and vegans usually have a higher intake of PUFAs. Clearly, vegans still get enough as evidenced by their adequate status.

Vitamin K
Vitamin K1 (Phylloquinone)

Vegan sources of Vitamin K1 include broccoli, kale, spinach, asparagus, brussels sprouts, collards, cabbage, lettuce, beet greens, parsley, kiwi, green peas, green beans, avocado, prunes, grapes, blueberries, blackberries, chia seeds, soybean oil, mangoes, and many more.

The previously cited 2020 German study found vegans to have a significantly higher Vitamin K1 status compared to meat-eaters.(12)

Vitamin K2 (Menaquinones)

There are multiple types of Vitamin K2. Menaquinones are designated as MK-4 through MK-13, based on the length of their side chain. Almost all menaquinones, in particular the long-chain menaquinones, are produced by bacteria in the human gut, seemingly in sufficient amounts.(13) The exception to this is MK-4, which is converted in the body from Vitamin K1 via a process that does not involve bacterial action.(14) Natto, a fermented soybean product, is the only plant food with significant amounts of Vitamin K2, and has been shown to raise its status.(15)

In summary, Vitamin K2 is produced by bacteria in the human gut, converted from Vitamin K1, and is also found in natto.