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Vitamins Needed for Vegetarians

Vegetarians, like meat-eaters, need all of the 13 vitamins, each of which plays a specific role within the body. Commonly, a well-balanced diet provides all of these without the need for supplements. Three vitamins, in particular, however, may be missing from a vegetarian or vegan diet, according to Colorado University State Extension.

  1. Vitamin B12

    • Vitamin B12, or cobalamin, is an essential, water-soluble vitamin that is found in foods including fish, shellfish, dairy products, eggs, meat, yeast extracts, vegetable margarine, soya milks and veggie-burger mixes. No plant foods contain a source of vitamin B12, according to The Vegetarian Society.

      This vitamin is essential for red blood cell formation and maintaining the nervous system, as well as aiding growth and development in children. Any deficiency may cause anaemia, the symptoms of which are tiredness, pale skin and an impaired immune system.

    Vitamin D

    • Vitamin D is a fat-soluble vitamin found in foods including fish, eggs, cod liver oil, fortified milk and orange juice, soy milk and fortified cereals.

      This vitamin has a variety of roles, the most important of which is helping your body maintain correct calcium levels. Calcium is needed to help your bones grow and to maintain their strength. Vitamin D may also help protect against cancer, hypertension and some autoimmune diseases. Any deficiency in vitamin D may lead, in children, to rickets, a bone deformity. In adults, a deficiency may lead to osteomalacia, which leads to bone and muscle weakness.

    Vitamin B2

    • Vitamin B2, or riboflavin, is a water-soluble vitamin found in foods including whole grains, wild rice, mushrooms, soybeans, milk, almonds, yogurt and eggs, according to the University of Maryland Medical Center. In addition, manufacturers often add this vitamin to cereals and flour.

      This vitamin is important for body growth, red blood cell production, and helping the body convert food into energy. It also functions as an effective antioxidant by neutralizing damaged particles, or free radicals, that may harm the body. Any deficiency in vitamin B2 may lead to symptoms including fatigue, slow body growth, digestive problems, mouth sores, sore throats, sensitivity to light and frequent headaches.

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