The question: I want to go vegan this year. What supplements should I take to get all my nutrients?

The answer: A vegan diet certainly has health advantages. Compared to a meat-based diet, its been tied to lower blood levels of cholesterol and triglycerides, lower blood pressure and protection from heart disease and Type 2 diabetes.

Meeting daily nutrient needs on a vegan diet requires planning and, in some cases, supplementation. Nutrients to pay close attention to include protein, vitamin B12, calcium, vitamin D and iodine. The following foods and supplements will help you meet daily nutrient needs from your vegan diet in 2015.

Protein

Studies conducted on vegetarian populations have shown that protein intakes are right on target with requirements. In fact, the typical protein intakes of vegans meet, or exceed, daily requirements. Nearly all plant foods grains, vegetables, beans, lentils, nut and seeds contain protein.

Beans, lentils, tempeh, soybeans, soy foods, soy beverages, nuts and nut butters are high in protein, rivalling many animal foods. Vegan energy bars and vegan protein powders are other ways to bump up your protein intake, although I recommend to try to meet protein needs first by eating whole foods.

Include a good source of plant protein at each meal. Add whole grains to every meal. Cooked grains such as quinoa, kamut, millet and amaranth contain protein too.

Calcium

Its possible to meet your daily calcium requirements from a vegan diet, but it does take planning. Even vegans who drink milk and eat yogurt need to pay attention to calcium since many dont meet daily calcium targets.

Youll find it much easier to get enough calcium if you use fortified plant beverages like soy, almond, rice and hemp milks.

Original post:
The five nutrients that need extra attention in a vegan diet