VITAMIN B12

helps build our genetic material (DNA), and is particularly important for cells that reproduce rapidly, such as red blood cells that are produced in our bone marrow. B12 also helps in maintaining the protective sheaths that surround nerve fibers (1).

Many studies show that although anyone is at risk of low levels of B12, vegetarians and vegans, in particular, are at a higher risk of deficiency (2, 3, 4). In fact, the only scientifically proven way for vegans to reach the appropriate levels of B12 is by consuming fortified foods or taking a vitamin supplement. Vegan or not, the Institute of Medicine recommends that everyone over the age of 51 considers adding fortified foods or a vitamin B12 supplement to their diet (5).

VITAMIN D3

is essential for calcium and phosphorous absorption, as well as muscle recovery, immune function, and healthy memory (6, 7, 8, 9). Vitamin D is a major player in a team of nutrients and hormones that keep blood calcium at optimal levels and support bone health during growth and throughout life. In addition, vitamin D plays a role in the immune system, skin, pancreas, and could help prevent colorectal cancer.

Very few foods naturally contain vitamin D, and most of them are animal-based, so the best way to get enough D3 is through vegan vitamin supplements. 

OMEGA 3 (EPA/DHA)

is beneficial for heart health, joints, immune system, healthy mood, and brain health. 

Historical evidence suggests that both essential fatty acids were plentiful in early human diets but with the advent of food processing and the emphasis on longer shelf life, unstable omega-3 fatty acids were seen as a disadvantage. Thus their presence in the food supply gradually diminished. At the same time, omega 6-rich vegetable oils gained a strong hold on the market, and the balance between the two essential fatty acids began to tilt precariously. Now, almost all American diets have a poor balance of these essential fatty acids -- vegan and vegetarian diets especially.

The primary sources of the the two essential fatty acids, LA and LNA, is algae.

The original sources of EPA and DHA are not fish, but microalgar, microscopic sea plants that are consumes by small fish.

While the advantages of fish and fish oil are well known and strongly embraced by the medical community, the original sources of the long chain fatty acids responsible for these benefits are plants.

IODINE

Is an essential part of thyroids hormones, influencing most organs systems. Iodine is required for the thyroid to function correctly. Your thyroid affects your mood, immune system, and your weight. If you have gained weight, have dry skin, no longer tolerate cold adequately, or feel lethargic often, you may have an iodine deficiency.  It is extremely important during pregnancy.

IRON

It is considering the “precious metal” when it comes to human health because it plays a central role in transporting oxygen to the body and as part of many enzyme systems, iron also plays key roles in the production of cellular energy, in immune system functioning, and in the mental processes surrounding learning and behavior.

CALCIUM

Calcium is necessary to maintain healthy bones, muscles, the nervous system, and the heart. Also plays other roles in our body. Calcium is essential to blood clotting, muscles relaxation, nerve cell message transmission, and regulation of cell metabolism. Calcium also appears to play a role in preventing hypertension.

There are some factors that can affect calcium losses, like excess sodium intakes, protein and its acidifying effect, so it is good to take a supplement to help your health.

ZINC

This precious mineral affects many fundamental processes. Zinc is a component of at least 60, and perhaps several hundred, enzyme systems. Is necessary for the elimination of carbon dioxide, other aspects of respiration, the maintenance of acid-base balance, wound healing, and the functioning of our immune systems. It plays a part in our ability to taste. It helps build protein, blood, and our genetic material, DNA; it is crucial at times of growth and reproduction.

Source: Becoming Vegan. The complete guide to adopting a Healthy Plant Based Diet. Brenda Davus, R.D. & Vesanto Melina, M.S. , R.D.