Micronutrients & recovery
Long-term adherence to a vegan diet is associated with significantly lower serum concentrations of vitamin D, iodine, and selenium compared to non-vegetarians, despite high rates of supplement use.
If you follow a vegan diet, do not assume your nutrient status is optimal just because you eat plants. You are at high risk for deficiencies in Vitamin D, Iodine, and Selenium. Regular blood testing is essential, and you likely need targeted supplementation beyond a standard multivitamin, particularly for Vitamin D and Iodine, as plant-based sources are often insufficient or inconsistent.
Dietary intakes of key nutrients, vitamins B12 and D, were lower (P < 0.001) in vegans than in non-vegetarians. Nutritional biomarker measurements showed lower concentrations of serum 25-hydroxyvitamin D3 (25(OH)D3), iodine and selenium (corrected for multiple comparisons, P < 0.001)
Why this rating
Randomized controlled trial or well-matched cohort study with objective biomarkers, though sample size is small (n=22 vegans).
Source
Food and Nutrient Intake and Nutritional Status of Finnish Vegans and Non-Vegetarians
Anna‐Liisa Elorinne et al. · PLoS ONE · 2016
DOI 10.1371/journal.pone.0148235
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