The Essential Nutrients Every Plant-Based Eater Needs (And Where to Get Them)
Why Nutrient Awareness Matters on a Plant-Based Lifestyle
A whole food, plant-based lifestyle can be one of the most nourishing, energising, and healing ways to live. But like with any way of eating, it’s important to make sure you’re covering all your nutritional bases.
Some nutrients are easier to miss when you’re eating plant-based, not because plants are lacking, but because modern soils and lifestyles have changed the way food nourishes us. The good news? With a little awareness — and a few simple daily habits — you can thrive with confidence.
Think of this as your essential nutrient checklist: the seven nutrients to keep an eye on, and exactly where to find them.
1. Vitamin B12 – Energy & Nervous System Support
B12 is vital for brain health, red blood cell formation, and proper nerve function. Since it’s produced by bacteria (not plants), it’s not reliably available in plant foods today.
Where to get it:
A high-quality B12 supplement is the most reliable choice. Options include cyanocobalamin, methylcobalamin (ideal if you have an MTHFR gene variation), or hydroxocobalamin (particularly supportive if you smoke or have kidney issues).
Fortified plant milks or nutritional yeast can contribute, but shouldn’t be your only source.
Daily guide: Around 250 mcg per day, or 2,500 mcg once a week in supplement form.
2. Omega-3 Fatty Acids – For Brain, Mood & Inflammation
Omega-3s play a crucial role in brain health, mood balance, and reducing inflammation. On a plant-based diet, it’s especially important to choose sources that convert efficiently in the body.
Where to get it:
Ahiflower oil —the richest and most effective plant-based source of omega-3.
Freshly ground flaxseeds and chia seeds (helpful but less efficient).
Hemp seeds for additional omega-3 support.
In some cases (such as pregnancy, breastfeeding, or recovering from traumatic brain injury), a high-quality algal DHA supplement may be useful, but for other people I do not advise its use.
Daily guide: 1–2 tablespoons of Ahiflower oil, or regular servings of freshly ground seeds.
3. Iodine – Supporting Thyroid & Metabolism
Iodine is essential for thyroid function, which regulates metabolism and energy. It can be harder to obtain consistently on a plant-based diet.
Where to get it:
Seaweed such as nori, dulse, wakame, or kombu.
A food-based iodine supplement (often sourced from kelp).
Daily guide: Around 150 mcg per day.
4. Vitamin D – Immunity & Bone Health
Vitamin D supports calcium absorption, immunity, and mood. While sunlight is the most natural source, many of us don’t get enough exposure, particularly in winter or if we work indoors.
Where to get it:
Sunlight on bare skin for 20–30 minutes daily, where possible.
Vegan vitamin D3 supplements (from lichen) are a reliable backup, especially in the cooler months.
Daily guide: Around 2,000 IU per day if your levels aren’t optimal (sometimes more in winter).
5. Selenium – Immune & Thyroid Support
Selenium is a powerful antioxidant that supports your immune system and thyroid. It’s only found in meaningful amounts in a handful of foods, so it’s worth paying attention to.
Where to get it:
Brazil nuts — just one a day is usually enough to cover your needs.
6. Zinc – Skin, Hormones & Immunity
Zinc is crucial for immune function, wound healing, skin health, and hormone balance. Plant foods contain zinc, but absorption can be slightly lower due to phytic acid. The body adapts over time, making this less of a concern, especially if you eat a variety of whole foods.
Where to get it:
Pumpkin seeds
Hemp seeds
Lentils
Chickpeas
Tofu
Daily guide: Around 8–11 mg per day (men may need more, especially if active or sweating heavily).
7. Iron – Energy & Oxygen Transport
Iron carries oxygen in your blood and keeps energy levels stable. Plant-based iron (non-heme) is slightly less absorbable than animal-based, but it’s also a far healthier form for the body. Pairing it with vitamin C-rich foods helps boost absorption.
Where to get it:
Lentils, chickpeas, black beans
Pumpkin seeds
Quinoa
Dark leafy greens (kale, spinach, collards)
Blackstrap molasses
Spirulina
Pair with vitamin C rich foods like citrus, bell peppers, or strawberries for better absorption.
Daily guide: Around 25 mg per day for women, and around 14 mg for men.
8. Calcium – Strong Bones & Muscles
Calcium isn’t just about dairy. In fact, many plant foods provide highly absorbable calcium, often in better forms for the body.
Where to get it:
Tahini (sesame paste)
Almonds
Dark leafy greens like kale, bok choy, and collards
Fortified plant milks
If you drink 1–2 litres of green smoothies daily, you’ll naturally cover most of your calcium needs.
Daily guide: Around 700–1,000 mg per day.
A Simple Checklist for Daily Peace of Mind
Here’s your quick reference:
Take a reliable B12 supplement (daily or weekly)
Include Ahiflower oil or ample freshly ground flax/chia seeds daily
Eat iodine-rich foods (seaweed or kelp supplement)
Get daily vitamin D from sunlight or a vegan D3 supplement
Enjoy 1 Brazil nut daily for selenium
Add zinc-rich foods like pumpkin seeds and legumes
Prioritise iron with vitamin C for better absorption
Include calcium-rich greens, tahini, and fortified milks
Thriving, Not Just Surviving
A plant-based lifestyle is deeply healing, energising, and sustainable — but like any journey, it works best with awareness and balance. By mindfully including these key nutrients, you’re not just preventing deficiencies, you’re actively building long-term vitality.
Every meal is an opportunity to nourish your body at the deepest level. And the beauty is, it doesn’t have to be complicated — sometimes it’s as simple as adding a handful of pumpkin seeds to your salad, or enjoying a big green smoothie each morning.
If you’d like personalised guidance on building a plant-based diet that truly supports your body and lifestyle, I’d love to support you.
About Camilla Brinkworth
Camilla Brinkworth is a naturopath, clinical nutritionist, and trauma-informed practitioner specialising in PMDD, women’s health, and plant-based nutrition. She combines evidence-based dietary strategies with herbal medicine and emotional healing to help women achieve hormonal balance and lasting relief from PMDD.
Learn more about Camilla’s PMDD Transformation Programme and personalised consultations at www.camillaclare.com and www.PMDDnaturopath.com