Vitamins & Minerals For Vegetarians

When discussing the vitamins and minerals that vegetarians need to supplement, it is important to note there are different types of vegetarians. A total vegetarian eats only plant foods and is at the highest risk for vitamin and mineral deficiency. Lacto-vegetarians eat dairy products, whereas lacto-ovo-vegetarians eat both eggs and dairy. Pesco-vegetarians consume fish and pollo-vegetarians eat any type of poultry, such as chicken, turkey and duck. Because of this, recommendations for vitamins and minerals vary based on the severity of diet restriction.

Vitamin B12

One of the most common vitamin deficiencies that vegetarians face is vitamin B-12. The only sources of naturally-occurring vitamin B-12 are meat, fish, poultry and dairy products. While total vegetarians are at the highest risk, lacto-vegetarians and lacto-ovo vegetarians may also be at high risk. Fortified soy milk and fortified cereals contain synthetic vitamin B-12, although it may not be enough to meet a person's daily needs. The Food and Nutrition Board recommends that adults consume at least 2.4 mcg of vitamin B-12 daily. If you are vegetarian, talk to your health care provider or a dietitian about meeting your daily goals and to determine if a supplement may be beneficial for you.

Vitamin D

Not many foods provide vitamin D. The only dietary sources include fortified milk, fortified cereals, yogurt and fatty fish, such as sardines and salmon. Vegetarians that do not consume meat, dairy or fish may be at risk of a vitamin-D deficiency, especially if they do not have regular exposure to the sun, another source of vitamin D. Adults require 5 to 15 mcg of vitamin D daily.

Iron

Iron is divided into two separate classes: heme iron and non-heme iron. Heme iron, which is found in meat, poultry and fish, is more easily absorbed by the body. Non-heme iron found in grains and vegetables is less easily absorbed. Because vegetarians rely mostly on non-heme iron to meet their iron needs, they may become deficient in iron. "Nutrition and You" by Joan Salge Blake notes that consuming vitamin C with non-heme iron can help increase its absorption. Adult women require 18 mg of iron daily, while adult men need 8 mg of iron.

Calcium

Milk, yogurt and cheese are the leading sources of calcium in the American diet, according to Blake. While lacto-vegetarians and lacto-ovo-vegetarians are most likely meeting calcium needs, total vegetarians may be at risk for deficiency. It is important for total vegetarians to consume large amounts of plant-based foods rich in calcium, such as broccoli and kale. Some foods, such as tofu, orange juice and cereal may also be fortified with calcium. Adults need 1,000 to 1,200 mg of calcium every day.