Major Nutrients That You Won’t Get From A Vegan Diet

Vegan Diet
Vegan Diet
Vegan Diet
Vegan Diet

More and more people around the world are realizing the amazing benefits of a vegan lifestyle and are converting to a vegan diet. Studies have shown that a vegan diet can offer many health benefits and keep you healthy. It also offers several healthy nutrients that you do not get from a non-vegan diet. However, there are several other nutrients that you cannot get from a vegan diet. You won’t get an adequate amount of some vitamins from a plant-based diet. To maintain your health, you might have to supplement them.

Here is the list of some of the nutrients that you will not get from a vegan meal.


Creatine is only found in animal foods and is mainly stored in the muscles and brain. The main function of this molecule is that it can provide energy for muscle cells and improves their strength and endurance. This is one of the main reasons why creatine supplements are widely used for muscle building. Studies have shown that creatine levels in vegetarians are very low even though our liver can produce it. If you are a vegan, you have to take creatine supplements to improve the strength and endurance of your muscles.

Vitamin B12

Vitamin B12 is mainly found in fish, eggs, meat, and dairy products. This vitamin is very essential for the development of red blood cells and it also helps to maintain a normal brain function. Since vegans do not eat animal foods, they are at great risk of vitamin B12 deficiency. Not taking enough vitamin B12 supplements can cause fatigue, neurological disorders, megaloblastic anemia, psychiatric disorders, impaired brain function, etc.

Vitamin D3

Just like vitamin B12, vitamin D3 is also an essential vitamin that you do not get from a vegan diet.  Vitamin D is called the sunshine vitamin because our skin can produce it with exposure to sunlight. Vitamin D deficiency can cause health conditions like cancer, multiple sclerosis, depression, osteoporosis, impaired brain function, etc. Taking vitamin D3 supplements will help in improving the absorption of vitamin D.


This powerful antioxidant is mainly found in the brain and muscles of animals and humans. Studies have shown that carnosine is very essential for muscle function and helps in reducing muscle fatigue and to improve the performance of your muscles. Your body can produce carnosine from the amino acids beta-alanine and histidine. However, beta-alanine is only found in animal based food products. Therefore, vegetarians have to take beta-alanine supplements to stay healthy.