​Vitamin deficiencies that are surprisingly common in vegans​

So, you’ve gone vegan! Your fridge is now full of almond milk, hummus, and enough leafy greens to impress even the strictest dietitian. Your energy’s up, your conscience is clear, and your Instagram is full of rainbow-colored meals. But here’s something no one tells you upfront: going plant-based doesn’t automatically mean your body is getting all the vitamins it needs.


In fact, several vitamin deficiencies are surprisingly common among vegans, even the ones who are otherwise super health-conscious. Let’s dive into the top culprits that quietly creep up on plant-based eaters and can mess with everything from your energy to your mood—without you even realizing it.

If there’s one deficiency that practically stalks vegans, it’s vitamin B12. This essential nutrient helps keep your nerve cells healthy and your red blood cells doing their job. Without enough B12, you might feel fatigued, foggy, or just off. Here’s the kicker: B12 is only naturally found in animal products—think meat, dairy, eggs, and fish. So unless you’re actively getting it from fortified foods or supplements, you’re probably not getting enough. A deficiency doesn’t hit overnight either. It creeps in over months or even years. By the time symptoms like tingling in your hands and feet, balance issues, or mood swings show up, your body’s been empty for a while. Take a high-quality supplement regularly or eat fortified foods like plant-based milks, cereals, and nutritional yeast. Your brain (and body) will thank you.

Most of us know vitamin D as the “sunshine vitamin,” but here’s the problem—unless you live somewhere sunny year-round and spend a lot of time outdoors, you're probably not getting enough. Add veganism to the mix (where you’re not consuming fortified dairy or oily fish), and your risk just doubled. Vitamin D does more than just keep your bones strong. It supports your immune system, your mood, and even your muscles. Low vitamin D can leave you feeling chronically tired, down, or more prone to getting sick. Look for a vegan vitamin D2 or D3 supplement (D3 is better absorbed—just make sure it’s lichen-based if you're avoiding all animal products). Some fortified plant milks also pack a decent dose.

Wait, don’t carrots have vitamin A? Yes, but not exactly the form your body uses straight away. Plant foods give you beta-carotene, which your body then converts into retinol—the active form of vitamin A. Here’s the catch: not everyone converts beta-carotene efficiently. Genetics, gut health, and other factors can reduce that conversion, meaning even a carrot-loving vegan could still be low on usable vitamin A. Vitamin A is essential for healthy skin, vision (especially night vision), and immune defense. A deficiency can sneak up in subtle ways—like dry eyes, poor night vision, or constant colds. Make sure you’re eating a variety of colorful fruits and veggies (like sweet potatoes, red peppers, mangoes), and consider a plant-based supplement if you’re showing signs of deficiency.

Most people have heard of vitamin K, but did you know it has two types—K1 and K2? Vegans usually get plenty of K1 from leafy greens, but K2 is the one that helps calcium go to your bones instead of your arteries, and it’s mostly found in animal products or fermented foods. Low K2 might not give you immediate symptoms, but over time, it could impact your bone health and cardiovascular system. Some fermented foods like natto (a Japanese soybean dish) contain K2, but let’s be honest—not everyone’s ready for that taste adventure. A vegan K2 supplement (usually made from fermented chickpeas) is a safe and easy option.

Riboflavin doesn’t get much attention, but it’s key for converting food into energy, supporting metabolism, and even keeping your skin and eyes healthy. A deficiency might show up as cracked lips, sore throat, or fatigue, and it’s more common in vegans than you’d think. Almonds, mushrooms, quinoa, and fortified cereals are good sources of vitamin B2. But if your diet is super clean and simple, you might still need to top it up with a supplement.

But it’s not magic. The body needs certain vitamins, and if they’re not in your food, you need to go get them elsewhere—smartly and consistently. The good news? Most of these deficiencies are easy to avoid with a little planning, some food label reading, and maybe a trip to the supplement aisle. Keep an eye on your energy, skin, and mood—and get blood tests done every now and then to stay ahead of the curve.