Micronutrients on a Plant-Based Diet: What You Need to Know
You’ve got your meals packed with plants, your fridge stocked with veggies, and you’re feeling good about eating more whole foods. But what about the micronutrients—those tiny but mighty vitamins and minerals?
If you’ve ever wondered whether you’re getting “enough” on a plant-based diet, you’re not alone. The truth is: most micronutrients are available through plant foods, but some require a bit of extra intention. Let’s break down what they are, where to find them, and how to support your body without stress or overwhelm.
What Are Micronutrients?
Micronutrients are vitamins and minerals that your body needs in small amounts, but they’re essential for big things like:
Energy production
Immune function
Healthy bones
Hormone balance
Brain and nervous system health
They don’t provide calories, but they do help your body function at its best—kind of like the spark plugs in a car engine.
Micronutrients to Be Mindful Of on a Plant-Based Diet
When you’re eating plant-based, many micronutrients are easy to get through variety. But there are a few that deserve special attention, because they’re either harder to absorb or simply less available in plant foods.
🌿 Vitamin B12
Why it matters: Supports energy, nerve health, and red blood cell formation
Found in: Fortified foods (like plant milks or cereals), or supplements
Heads up: B12 doesn’t naturally occur in plants, so supplementation is usually necessary. Check with your doctor before starting any supplements.
🥦 Iron
Why it matters: Carries oxygen in the blood and prevents fatigue
Found in: Lentils, tofu, spinach, pumpkin seeds, quinoa
Pro tip: Pair with vitamin C (like citrus or tomatoes) to help with absorption.
🥛 Calcium
Why it matters: Keeps bones strong and supports nerve and muscle function
Found in: Fortified plant milks, tofu, almonds, leafy greens (like kale and bok choy)
Watch out: Some greens (like spinach) are high in calcium but harder to absorb. Don’t rely on just one source.
☀️ Vitamin D
Why it matters: Helps your body absorb calcium and supports immunity
Found in: Sunshine, fortified foods, supplements
Reality check: Most people—plant-based or not—need a supplement, especially in winter or if you live in a cloudy climate. Check with your doctor before starting any supplements.
🥜 Zinc
Why it matters: Supports the immune system and healing
Found in: Legumes, nuts, seeds, whole grains
🧂 Iodine
Why it matters: Crucial for thyroid health
Found in: Iodized salt, seaweed (like nori or dulse)
Something to know: If you use fancy salts like pink Himalayan or sea salt, you may not be getting enough iodine—check your labels or include seaweed a few times a week.
So… Is It Harder to Get Micronutrients on a Plant-Based Diet?
It’s not necessarily harder, but it is different.
Plant-based diets can absolutely support optimal health—but they do require a bit more intentionality, especially around certain nutrients.
The good news? Once you know what to look for, you can build habits that support your body without needing to track or stress. A little variety, a few fortified foods, and smart supplementation where needed can go a long way.
Simple Strategies to Stay on Track
✅ Eat the rainbow—colorful meals = a wider range of nutrients
✅ Include fortified foods in your rotation (like plant milks or cereals)
✅ Check with your doctor to see if supplements B12 and D—would be a good idea for you
✅ Mix up your meals—different foods bring different nutrients to the table
✅ Pay attention to how you feel—low energy, brain fog, or frequent colds may be signs to check in with a professional or tweak your nutrition
Micronutrients might not be as talked about as protein or fiber, but they’re vital to how you feel every single day. With a mix of whole foods, some fortified options, you can cover your bases and feel confident in your choices.