7 Nutrients That You Can’t Get from Plant

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Vegan and vegetarian diets are linked to multiple health benefits and a lower risk of excess weight, heart disease, and even some types of cancer.

Vitamin B12

1

Vitamin B12 is only found in animal and fortified foods, and in small amounts in certain seaweed. People follow a vegan diet supplement with a vegan vitamin B12 supplement.

Creatine

2

Creatine is a bioactive compound that’s lacking in plant-based diets. It plays an important role in brain and muscle function.

Carnosine

3

Carnosine is a nutrient found only in animal-derived foods. It’s important for muscle function. Beta-alanine supplements increase carnosine.

Vitamin D3 (cholecalciferol)

4

Cholecalciferol (D3) is a type of vitamin D found in animal-sourced foods, especially fatty fish.

Docosahexaenoic acid (DHA)

5

Docosahexaenoic acid (DHA) is an essential omega-3 fatty acid found in fatty fish and fish oil. It’s also present in microalgae.

Heme iron

6

Meat, especially red meat, contains a type of iron called heme iron, which is much better absorbed than non-heme iron from plant foods.

Taurine

7

Taurine is a sulfur compound found naturally in only animal-based foods but is also available in synthetic supplement form.