Do vegetarians need nutrition supplements?
Vegetarians can lack vitamin B12, vitamin D, calcium, iron and zinc, which are mainly found in meat. However, by eating a balanced and varied vegetarian diet you don’t need to take supplements. Iron and zinc are found in eggs, wholegrain cereals, pulses, green leafy vegetables and fortified breakfast cereals. To get sufficient calcium and vitamins B2 and B12, have one serving of dairy every day. If you don’t eat dairy products, try fortified soya milk, orange juice, dark leafy vegetables, sesame seeds, tahini, tofu or almonds. As animal products provide the best source of vitamin B12 and iron, vegans who avoid animal products altogether may benefit from taking supplements. Sources of vitamin D include margarines and fortified breakfast cereals. Is it safe to be a vegetarian or vegan during pregnancy? A varied and balanced vegetarian or vegan diet can give enough nutrients for you and your baby during pregnancy. However, you might find it hard to get enough iron, vitamin D and vitamin B
