Important Vitamins For Vegetarians

People following a vegetarian diet do not consume--or consume less--foods of animal origin, and may choose to do so for many different reasons, including health, religion, moral values or economics. Different types of vegetarianism include lacto-ovo vegetarian diets, which allow dairy products and eggs, while lacto-vegetarian diets only allow dairy products. Vegan diets are stricter and only include foods of plant origin. The stricter the vegetarian diet, the more planning is required to avoid vitamin deficiencies, notes MedlinePlus.

Vitamin B12

Vitamin B12, or cobalamin, is mainly found in foods of animal origin, such as eggs, meats, poultry, seafood, milk, cheese and some fortified breakfast cereals. For this reason, vegans are at increased risk of developing vitamin B12 deficiency compared to lacto-ovo vegetarians and lacto-vegetarians and may need a dietary supplement. Some labels of foods of plant origin, such as yeast, fermented soy products and algae--mainly spirulina--claim they contain B12, but it is present in its inactive form. The recommended daily intake corresponds to 2.4mcg for healthy adults. Vitamin B12 is required for the metabolism of carbohydrates, fat and protein, as well as for red blood cell formation and the central nervous system maintenance.

Vitamin D

Vitamin D, or cholecalciferol, is mainly found in milk, butter, cheese, fish, oysters, fortified breakfast cereals and margarine and is important for bone health. Vegans are at greater risk of vitamin D deficiency, although lacto and lacto-ovo vegetarians are also at risk if they do not consume a sufficient amount of dairy products. Vitamin D can also be synthesized after sun exposure, but this process is not possible with sunscreen use and for Americans living at latitudes above 37 degree north. MedlinePlus recommends a daily intake of 200 IU for adults up to the age of 50, while 400 IU is recommended between the age of 50 and 70 and 600 IU for adults over the age of 70.

Vitamin B2

Good sources of vitamin B2, or riboflavin, include meats, dairy products, eggs, legumes, nuts, green leafy vegetables and fortified breads and cereals. Vegetarians should consume plenty of legumes, nuts and leafy greens, in addition to choosing fortified breads and cereals to avoid deficiencies. Lacto and lacto-ovo vegetarians can get extra riboflavin from dairy products and eggs and are therefore not at as much risk. A daily intake of 1.1 and 1.3mg is recommended for adult females and males, respectively. Riboflavin is involved in the production of red blood cells and in the release of energy from carbohydrates.