Vegan Guide
Short answers to real-world questions about veganism — food, health, shopping, and everyday life.
Yes — for healthy adults, a well-planned vegan diet can meet nutrient needs, provided you take B12 consistently and look after iodine, vitamin D, calcium, iron and omega-3. In pregnancy, while breastfeeding, in childhood and in older age, more caution and specialist support are needed.
They can, but only if you are consistent. The Vegan Society considers fortified foods eaten 2–3 times a day, giving at least 3 µg of B12 in total, to be enough. One bowl of cereal in the morning is not. For most people a supplement is simpler and more reliable (for example at least 10 µg daily or 2000 µg once a week).
Unfortunately no — that is one of the more common myths. Fermentation is genuinely good for gut flora, but the bacteria that produce B12 in pickled foods usually do not make a form the human body can absorb. Rather than relying on cabbage or cucumbers, it is better to use a supplement or fortified foods — plant milks, breakfast cereals or nutritional yeast with added B12.
Not in properly cooked legumes. Lectins in raw or undercooked beans can cause food poisoning, but soaking and cooking deactivate them. Phytates reduce iron and zinc absorption, which simple methods can offset.
Tofu, tempeh and seitan are the three main plant-based meat alternatives. They differ in base ingredient, production method and texture. All three are good sources of protein.
Studies in humans do not show that normal portions of soy harm hormones. Soy isoflavones are much weaker than human oestrogen, and in large population studies soy has a neutral or beneficial effect, including on breast cancer risk. The worries come mainly from animal studies and high doses of isolated extracts.
They do not have to. Sources: nuts, seeds, avocado, olive oil, tahini, tofu. Watch omega-3 (ALA from flax, chia, walnuts) and optionally algal DHA/EPA.
Absorption can be lower because of phytates, but legumes, nuts, seeds, tofu and whole grains cover needs on a varied diet. Soaking and fermentation help.
Not a pile. B12 is practically required (supplement or fortification). The rest (D, iodine, DHA, iron) depends on the diet, latitude and bloodwork — as it does for non-vegans.
Yes. B12 is not reliably present in unfortified plant foods. Reliable sources are a supplement and fortified foods (some plant drinks, cereals, fortified nutritional yeast).
There is no evidence that vegans need a separate K2 supplement. Recommendations cover vitamin K as a whole, and its main dietary source is K1 from leafy greens and vegetable oils. K2 is found mainly in natto and other fermented foods.
Veganism itself — no, but a poorly planned plant diet — yes. The most common issue is too few calories, because plant meals are often less energy-dense than meat-based ones and the same portions simply stop being enough. The other typical culprit is iron or B12 deficiency when the diet is not looked after. It is worth getting enough fats and complex carbohydrates, and if fatigue is persistent, having basic blood tests.
Recognised regimens for adults: at least 10 µg a day or 2000 µg once a week (The Vegan Society); Poland’s National Centre for Nutrition Education gives 25–250 µg a day or 1000 µg twice a week. If you have a diagnosed deficiency, the doctor sets the dose.
Roughly 0.9 g/kg body weight for adults (the Polish norm), more with sport (about 1.2–2.0 g/kg depending on the discipline). Plants fill you with fibre, so density matters: tofu, seitan, legumes — not salad alone.
Adults need about 150 µg of iodine a day (220 µg in pregnancy, 290 µg while breastfeeding). Vegans do not get iodine from dairy and fish, so it has to be planned: iodised salt at home or a supplement.
Eat legumes, tofu, seeds, fortified cereals and greens, and add vitamin C to the meal. Non-haem iron absorbs less well than haem iron, but it can be planned.
From pulses, soy (tofu, tempeh, soy drink), seitan, nuts, seeds and grains. With a varied diet and enough calories, protein deficiency in vegans is rare. You do not need to combine “complete protein” at every meal – variety over the day is enough.
Fortified plant drinks, calcium-set tofu, kale, tahini, almonds and hard water. Not every soy drink is fortified — check the label.
ALA from flax, walnuts and rapeseed oil. EPA/DHA can come from algae, not fish. ALA conversion is limited, so algae is a practical extra.
