How to Use the Vegan Nutrition Deficiency Checker
Anyone starting or maintaining a plant-based diet eventually wonders which nutrients might be running low. This checker asks you to pick your diet type (vegan, lacto-vegetarian, or ovo-vegetarian) and rate how often you eat foods that supply vitamin B12, iron, calcium, and omega-3 fatty acids. It then rates your deficiency risk for each nutrient as low, medium, or high and suggests foods to fill any gaps.
Vegans, who eat no animal products at all, tend to carry the highest risk for vitamin B12, calcium, and omega-3. Lacto- and ovo-vegetarians, who eat dairy or eggs, can cover some of those gaps and generally see lower risk. Iron and omega-3, however, can run low regardless of diet type, so they're worth tracking no matter what you eat. This tool is a self-check for general guidance only — if you suspect an ongoing deficiency, a blood test is the reliable way to confirm it.
Frequently Asked Questions
Vegans eat no animal products at all, so vitamin B12, calcium, and omega-3 fatty acids carry the highest deficiency risk. Cover B12 with a supplement or fortified food, get calcium from tofu or fortified plant milk, and get omega-3 from flaxseed, walnuts, or seaweed.
Eating dairy (lacto) or eggs (ovo) provides some calcium and B12, so the deficiency risk is generally lower than for vegans. Iron and omega-3 can still run low regardless, so keep eating legumes, leafy greens, and flaxseed consistently.