According to recent studies a vegan diet is not only beneficial to your health if done correctly, but it’s also become a sustainable lifestyle in a world focused on going green. And it’s trending! Every few months or so, we see trim, fit celebrities claiming the benefits of a vegan diet. But, if you're thinking that adopting a vegan diet will automatically lead to weight loss, you should know that it's actually much more complicated than that. If your goal is to lose weight, food isn't the only factor to consider. Things like exercise, sleep, stress, and health conditions all play a part, and the weight-loss process can vary greatly from person to person. And as always, discussing your weight and health with your physician, nutritionist, dietician or preferred health professional is always a good first step. The following are vitamins and nutrients that are often skimped on in a vegan diet. Making sure you are getting enough of these key ingredients will benefit your energy levels and keep you moving towards a healthy weight.

Vitamin B-12

Vitamin B-12 is essential to a healthy diet because of its role in keeping the body’s blood and nerve cells happy and functioning properly. Unfortunately, many Americans can only get B-12 from consuming animal products like their meat and milk. Soy products often contain B12, but if you are avoiding soy as well, some fortified nut milks can do the trick. Luckily there are also alternative supplements that if taken properly, make up for the absence of animal products.


Although many Americans get their daily dose of iron from meat, that doesn’t mean there aren’t healthy plant-based alternatives out there. Orgain Plant Based Protein Powder provides 20% of your recommended daily iron, so a smoothie is a great way to make sure you start your day with this key nutrient. Throughout the day also look to leafy greens, lentils, black beans, nuts and seeds.


We’ve all heard the infamous milk commercials: milk helps build strong bones. Well did you know that dark leafy greens such as kale and broccoli can do the same? Calcium is one of the most important minerals in the average human’s daily diet and without it our teeth, bones, and even nervous system begins to suffer. Add some steamed broccoli as a side to your dinner or try out that tasty kale chip recipe your friends have been raving about. Want to keep it simple? One serving of Orgain Almond Milk provides 25% of your daily Calcium.

Vitamin D

The best way for us to get our daily dose of Vitamin D? Head outside and soak up some sun! The average human should spend anywhere from 10 to 60 minutes, depending on their skin tone, soaking up the sun’s rays in order to cope with Vitamin D deficiency. If you’re like a majority of the United States however, you don’t have access to the warmth of the sun year round, so finding a vegan daily supplement works too!


It could be said that protein is the building block of any diet because our bodies are made up of chains of proteins. Luckily for those who are living a vegan lifestyle, there are plenty of plant-based options that won’t leave your starving or reaching for an added supplement. Quinoa, lentils, beans, and seeds like chia and hemp seeds are not only affordable, but loaded with protein and additional vitamins, nutrients, and healthy fats. For an on the go protein option, Orgain Vegan Nutritional Shakes get you 16g of plant based protein in a smooth and creamy package. If you’re looking for more ways to get an extra boost of protein consider these tips on how to choose your protein wisely.

Omega-3 fatty acids

According to studies vegans don’t have to rely on fish-based omega-3 supplements for their daily intake. Many nuts and seeds provide enough omega-3 fatty acids in just a few servings, and the best part is that they can be added to just about anything; salads, smoothies, or as a handful of nutty goodness on the run! So the next time you’re in need of a little brain boost, add a spoonful of chia or hemp seeds to your breakfast smoothie or toss a handful of walnuts in with your summer salad. If you’re still struggling with your diet changes to get the right amount of nutrients and vitamins and it’s causing your weight to fluctuate you can always talk to your doctor about supplements that can be easily added to your daily routine, without the fear of compromising your no-harm diet.