Vollständiger veganer Ernährungsleitfaden

A well-planned vegan diet meets all nutritional requirements. A few nutrients require special attention — some from supplements, most from food. This is your master reference.

The supplement stack

These are the supplements every vegan should consider:

Vitamin B12

Dose: 1,000–2,000μg

Frequency: 2–3× per week

Form: Cyanocobalamin tablet

Non-negotiable. No plant food reliably provides B12.

Vitamin D3

Dose: 1,000–2,000 IU

Frequency: Daily (Oct–Apr in northern hemisphere)

Form: Lichen-derived D3

Recommended for everyone in the UK in winter. Choose lichen-based D3 (not lanolin-derived) for a vegan option.

Algae Omega-3 (DHA/EPA)

Dose: 250–500mg DHA+EPA

Frequency: Daily

Form: Algae oil softgel

Skip the fish — go straight to the algae. Especially important during pregnancy.

Iodine

Dose: 150μg

Frequency: Daily

Form: Potassium iodide tablet

Most iodine comes from dairy and fish in omnivore diets. Seaweed is unreliable (iodine varies wildly). Supplement or use iodised salt.

Zinc

Dose: 7–14mg

Frequency: Daily (if diet is low in legumes/seeds)

Form: Zinc picolinate or gluconate

Phytates in whole grains reduce zinc absorption. Soak and sprout legumes. Consider supplementing if you don't regularly eat legumes.

Selenium

Dose: 55–200μg

Frequency: Daily

Form: Tablet or 2 Brazil nuts

Soil in Europe and Asia is selenium-poor. 2 Brazil nuts per day provides adequate selenium for most people.

ℹ️ A note on Vitamin D

Vitamin D deficiency is widespread in the general population — not just vegans. The NHS recommends everyone in the UK supplement Vitamin D from October to March. Choose lichen-derived D3 for a fully vegan option (most D3 is derived from lanolin, a sheep wool product).

Get from food: Protein

Legumes, soy products, tempeh, seitan, nuts, seeds, and whole grains all provide substantial protein. Eating a varied diet including these foods at most meals provides all essential amino acids.

→ Getting Enough Protein on a Vegan Diet

Get from food: Iron

Lentils, tofu, pumpkin seeds, fortified cereals, and dark leafy greens provide iron. Eat them with Vitamin C-rich foods and avoid tea/coffee at mealtimes.

→ Iron on a Vegan Diet

Get from food: Calcium

Calcium-fortified plant milks, calcium-set tofu, kale, bok choy, broccoli, tahini, and fortified foods cover calcium needs.

→ Calcium Without Dairy

Get from food: Zinc

Legumes, nuts, seeds (especially pumpkin seeds and hemp seeds), whole grains, and tofu are good zinc sources. Soaking legumes and grains reduces phytate content and improves zinc absorption. Recommended daily intake: 8mg women, 11mg men.

Get from food: Omega-3 (ALA)

Flaxseeds, chia seeds, walnuts, and hemp seeds provide ALA. For EPA/DHA, consider an algae supplement.

→ Omega-3 Fatty Acids for Vegans

Nutrients to watch for specific groups

Pregnant women: B12, D3, algae omega-3 (DHA critical for fetal brain development), iodine, and iron are all critical. Consult a registered dietitian.
Breastfeeding women: Same as pregnancy, plus ensure adequate caloric intake.
Children: Adequate calories, B12, D3, calcium, and iodine are the key concerns.
Athletes: Higher protein and iron needs; potentially higher Vitamin D and zinc.
Over 65s: Higher protein, B12 (absorption decreases with age), and D3.

Nutrients that are NOT a concern

Contrary to popular belief, these nutrients are not difficult to get on a vegan diet:

Vitamin C, A (as beta-carotene), K, E, B1, B2, B3, B6, folate — abundant in plant foods
Magnesium — legumes, nuts, seeds, leafy greens, and whole grains are excellent sources
Potassium — bananas, potatoes, legumes, and vegetables provide ample potassium
Fibre — vegans get far more than recommended, which is protective against disease

📊 The simple rule

Take B12 weekly. Take D3 in winter. Eat a varied, colourful whole-food diet. Consider an algae omega-3 supplement. That covers 95%+ of nutritional needs for most healthy adult vegans.