Possible Nutrient Deficiencies in Vegetarian Diets & How To Fix It

There are many people who take the route of becoming a vegetarian. And there is nothing wrong with that! It is a lifestyle choice that can be beneficial to one's mental or physical well-being. There are a number of reasons why one chooses to go that route and might not know of the possible deficiencies they can create in the body. Below, you will find a list of vitamins and minerals one could have lacking in their diet as a vegetarian.

Iron is a mineral that is essential to the production of hemoglobin and myoglobin. Hemoglobin an erythrocyte protein that transfers oxygen in the blood to all parts of the body. Myoglobin is also a protein that delivers oxygen to the muscles. Both are needed for our survival. 

Possible signs of iron deficiency include:

• Extreme Fatigue
• Weakness
• Pale Skin
• Chest Pain
• Fast Heartbeat
• Shortness of Breath
• Headache
• Dizziness
• Lightheaded
• Cold Hands and Feet

• Eggs
• Soy-based foods
• Dried Prunes
• Dried Apricots
• Nuts
• Beans
• Legumes
• Fortified Whole Wheat Bread

• Males: 8mg
• Females: 18mg

Calcium is a mineral that is required for a number of functions. It is needed for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion. Without calcium, our bodies would be immobile and we would die from lack of blood flow due to no pressure.

Possible Symptoms of Calcium Deficiency (if severe):

• Confusion/memory loss
• Muscle Spasms
• Numbness
• Weak and Brittle Nails
• Easy Fracturing of the Bones
• Fragile/thin Skin
• Slower Hair Growth

• Milk
• Kale
• Yogurt
• Broccoli
• Water
• Cheese

Recommended Daily Dosage: 1,000mg

Zinc is an essential mineral that plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Essentially, zinc helps build cells in our bodies and is also essential for healing from injury or sickness.

Possible Signs of Zinc Deficiency Include:

• Growth Retardation
• Loss of Appetite
• Impaired Immune Function

• Soy Beans
• Soy Milk
• Veggie "Meats"
• Eggs
• Cheese and Yogurt
• Nuts
• Seeds
• Mushrooms
• Lentils
• Black-eyed Peas

• Males: 11mg
• Females: 8mg

Vitamin B12 is a vitamin that is required for proper red blood cell formation, neurological function, and DNA synthesis. It keeps our blood and nerve cells healthy, and helps with the production of DNA within the body. It also helps keep you from feeling tired.

Possible Signs of Vitamin B12 Deficiency Include:

• Weakness, tiredness, light-headed
• Heart Palpitations and Shortness of Breath
• Pale Skin
• Constipation, Diarrhea

• Soy-Based Beverages
• Some Breakfast Cereals
• Fortified Veggie Meats

Riboflavin is a B vitamin that helps in growth, development, and proper function of all the cells in your body. Also used for acne, muscle cramps, burning feet syndrome, carpel tunnel syndrome, and blood disorders. It is an important vitamin that helps turn your food into energy.

Possible Signs of Riboflavin Deficiency Include:

• Sore Throat
• Itchy and Red Eyes
• Skin Disorders
• Hyperemia (excess of blood in the vessels)
• Edema of the Mouth and Throat
• Hair Loss
• Reproductive Problems

• Almonds
• Fortified Cereals
• Cow's Milk
• Yogurt
• Mushrooms
• Soy Milk

• Males: 1.3 mg
• Females: 1.1 mg

Alpha-Linolenic Acid is an essential Omega-3 Fatty Acid. It is needed for normal human growth and development. It has been shown to lower inflammation in the body. It is also commonly used to treat diseases of the heart and blood vessels. Possibly can reduce the risk of heart disease.

Possible Signs of Omega-3 Deficiency:

• Skin Irritation and Dryness
• Depression
• Dry Eyes
• Joint Pain and Stiffness
• Hair Changes

• Canola Oil
• Ground Flaxseeds
• Flaxseed Oil
• Walnuts
• Walnut Oil
• Soy Beans
• Tofu

• Males: 8 mg
• Females: 6 mg

Protein is found in all tissues of the body. It makes up the enzymes that power many chemical reactions and the hemoglobin. Whey protein is considered a complete protein and contains all 9 essential amino acids, which are the building blocks for muscle. Without protein, it would be impossible to build, repair or even maintain muscle tissue.

Possible Signs of Protein Deficiency Include:

• Sluggish Metabolism
• Trouble Losing Weight
• Trouble Building Muscle Mass
• Low Energy Levels and Fatigue
• Poor Concentration
• Mood Swings
• Muscle, Bone, and Joint Pain
• Blood Sugar changes that can lead to diabetes

• Greek Yogurt
• Cottage Cheese
• Swiss Cheese
• Eggs
• 2% Milk
• Whey Protein
• Navy Beans
• Lentils
• Peanut Butter
• Mixed Nuts
• Bean Chips

• At lease .8 gm/body weight