Micronutrients on a Plant-Based Diet — Are We Actually Missing Anything?

In conversations about plant-based eating, one topic never fails to come up: micronutrients.

There’s a common assumption that giving up animal products puts us at greater risk of nutritional deficiency. But is that true? Or is it based on outdated science, poor dietary patterns, and a misunderstanding of how the body actually works?

This isn’t about polarising views — it’s about asking better questions. What if a well-planned plant-based diet not only provides what we need, but does so in a way that’s safer, more efficient, and more aligned with how the body is designed to function?

---

What the Body Actually Needs

Let’s start with the basics. With the exception of vitamin B12, all essential vitamins and minerals can be found in the plant kingdom. That’s not speculation — it’s biochemistry.

And while it’s true that some nutrients are absorbed or metabolised differently depending on their source, the body is remarkably adaptive. In all cases I can think of, it prefers the plant-derived version.

Take vitamin A. While preformed vitamin A (retinol) from animal sources is easily absorbed, it’s also potentially toxic in high doses. Beta-carotene, the plant-based precursor, is converted to active vitamin A as needed — offering both safety and sufficiency. Blood levels may be lower in vegans, but tissue conversion is usually more than adequate appropriate. The body makes what it needs.

---

B6, B12 and the Bigger Picture

Vitamin B6 is sometimes cited as a concern in vegan diets, but here’s the nuance: lower intake doesn’t automatically mean deficiency. B6 is used up more rapidly in diets high in animal protein, or when oxidative stress and inflammation are elevated. Vegans generally have lower inflammatory markers, which may reduce demand.

That said, B12 is non-negotiable. It’s made by soil bacteria, not animals — and modern sanitation has largely removed natural exposure, regardless of diet. Nearly half of all omnivores over 50 are deficient. This is not a vegan problem; it’s a modern-day human one. Supplementation is safe, affordable, and essential for neurological and methylation health.

Some whole plant foods like duckweed (a type of aquatic plant) do contain bioavailable B12, so it’s wise to ensure regular intake of this or consistent supplementation.

---

Iron: Safer from Plants?

Iron is another hot topic. Yes, non-heme iron (from plants) is less readily absorbed — but that’s not a flaw. It’s a form of regulation.

Heme iron from meat is absorbed whether we need it or not, and excess stores are linked to increased risk of heart disease, cancer, and Alzheimer’s. Non-heme iron is absorbed more selectively, and absorption increases with vitamin C, garlic, onions, and beta-carotene — all typically abundant in plant-rich diets.

Interestingly, many women with low iron aren’t vegan. They may simply have gut dysbiosis, which impairs absorption. Low-fibre diets — more common in meat-heavy eating patterns — reduce the growth of gut microbial species, which are associated with lower levels of anaemia. In my clinical practice, whilst 95% of my patients are vegan or vegetarian, the only 2 cases of full-blown anaemia I’ve seen have both been those on an omnivorous diet.

---

Other Nutrients Worth Noting

• Vitamin K2 isn’t found in most plant foods, but it can be readily synthesised from vitamin K1 (in leafy greens) by healthy gut bacteria. Those with poor microbiome health or recent antibiotic use may benefit from fermented soy products like natto, or occasional supplementation.

• Vitamin D is a global issue, not a vegan one. D2 can be found in UV-exposed mushrooms, and D3 can be synthesised via sunlight. Gut bacteria — especially butyrate-producing strains — also help activate vitamin D. In low-sun environments, algae-based D3, such as the organic Clean Machine supplement, is a reliable option.

• Choline and carnitine are often used to discredit plant-based diets, yet choline is present in soy, peanuts, and cruciferous vegetables (foods most plant eaters are eating plenty of)— and carnitine is readily synthesised by the body. What’s more, unlike omnivores, vegans don’t convert them into TMAO, the inflammatory compound linked to heart disease and cancer

• DHA is a very interesting one, and much of what we thought we knew about omega-3 is turning out to be incorrect. If you’d like to take a deep dive on this, check out my recent article here.

---

So, Are We Missing Anything?

Not really. What we’re often missing is context.

When we look at micronutrient metabolism in the body — from conversion to absorption, regulation to toxicity — we see a pattern. A diet based on diverse, whole plant foods is not only nutritionally sufficient, it’s also gentle, intelligent, and adaptive.

The only genuine gap is B12 — and even that, once understood, is easily addressed.

---

Summary

• All essential nutrients can be found in plants or made by the body with plant-based precursors.

• Vitamin A from beta-carotene is safely and effectively converted as needed

• B6 demand is lower on anti-inflammatory, plant-based diets

• Non-heme iron is more tightly regulated than heme iron, and safer long-term

• B12 is made by microbes, not animals — supplementation, or duckweed consumption, is key for everyone

• Gut bacteria convert plant nutrients into active forms (K2, D3) when supported

• Plant-based diets avoid harmful by-products like TMAO, linked to chronic disease

• Whole foods provide the cofactors (like vitamin C and fibre) needed for nutrient utilisation

---

A Final Thought

What if the real power of plant-based eating isn’t just in what it contains, but in how the body interacts with it?

We’re not passive recipients of nutrition. Our physiology is dynamic — capable of adjusting, converting, and building what it needs when nourished properly. A plant-exclusive diet, when based on variety and whole foods, doesn’t just "meet requirements" — it supports the very mechanisms that make those requirements possible.

And to me, that’s not a limitation. That’s a profound kind of freedom.

---

💛 Ready for deeper, personalised support?

If you’re feeling confused about your plant-based nutrition, exhausted from trial and error, or simply want clarity on what your body really needs — I’d love to help.

I offer one-on-one naturopathic consultations (online and in-person in Bali) for vegetarians, vegans, and the plant-curious, who want real, sustainable guidance with:

• Energy and hormonal balance

• Nutritional sufficiency without the overwhelm

• Digestive issues, skin, mood, and cycle health

• Tailored advice that works with your lifestyle and ethics

📅 Book a 15-minute, fully redeemable call with me — and let’s explore how plant-based naturopathy can support your wellbeing from the inside out.

You deserve to feel nourished, not confused.
And your body? It’s wiser than you think.