Common Vegan Deficiencies

Choosing a plant-based lifestyle can be a highly personal and meaningful decision, but it can come with a few nutrient gaps if not planned well.

❗ Up to 50% lower B12
☀   34% lower Vitamin D
🧂 Most vegans lack Iodine
⚠   Risks: Low Calcium, Iron, Zinc, Omega 3s

Nutrient 1: B12

Since plant sources can be limited, consider taking a supplement providing 25–100 mcg daily to help close this gap.

Nutrient 2: Vitamin D3

Since sun exposure can be limited, take 1,000–2,000 IU/day, especially in winter or low-sunlight areas.

Nutrient 3: Calcium

To meet calcium needs, aim for 1000-1500 mg/day from fortified plant milks, tofu, and greens. You can consider taking daily calcium supplements after 30

Nutrient 4: Iron

Eat green leafy iron rich foods such as Spinach and Kale plus legumes, Tofu & Tempeh. To improve absorption, pair iron-rich foods with vitamin C; supplement only if levels test low.

Nutrient 5: Iodine

Choose Iodized Salt. If deficiency, consider taking a 150 mcg/day supplement to meet iodine needs.

Nutrient 6: Omega-3 (EPA/DHA)

Get 200-300 mg of Omega 3s from vegan sources such as Seaweed, Algae, Chia Seed, Flaxseed and Walnuts

Nutrient 7: Zinc

Soak or sprout beans and grains; supplement 8–11 mg of zinc as needed.

At  iShots™, we believe wellness should be clean, conscious, and inclusive thoughtfully crafted for modern, plant-friendly lifestyles, whether you’re vegan or simply seeking cleaner choices.

🌱 100% Plant friendly - no animal ingredients” to “Robust line of Plant & Vegan Friendly products
🔍 Clean Label – Only purposeful, recognizable ingredients
🍬 Zero Sugar – Naturally delicious,   without added sugars
🥗 Highly nutritious & micronutrient-rich crafted with potent herbs, superfoods, vitamins & minerals.