Plant-Based Eating: Where to Find B12, Iron, Calcium and Omega-3
Going plant-based? Protein usually gets all the attention, but a few other nutrients are worth knowing about too. Here's a simple food guide to where each one comes from, and what to look for on the label.
Vitamin B12: look for "fortified"
Vitamin B12 is the one to pay attention to. According to the US National Institutes of Health, plant foods contain no vitamin B12 unless they're fortified, and only animal foods have it naturally.(1) That means plant-based eaters rely on fortified foods or supplements.
Where to look: some breakfast cereals, nutritional yeast and plant milks are fortified. Check the Nutrition Facts label to see whether B12 has been added. The recommended daily amount for adults is 2.4 micrograms.(1)
Iron: plenty in plants, and pairing helps
Lentils, tofu, tempeh, chickpeas and leafy greens all contain iron. The iron in plants is absorbed differently from the iron in meat, and eating iron-rich foods together with foods that contain vitamin C is a simple pairing that the Academy of Nutrition and Dietetics mentions.(2)
Easy ideas: squeeze lime over a lentil dish, add tomato or chilli to a tofu stir-fry, or have fruit alongside your meal.
Calcium: check the milk and the tofu
Without dairy, calcium comes from other places: fortified plant milks, tofu set with calcium and leafy greens. Fortification differs from one product to another, so it's worth reading the label.(2)
Omega-3: seeds and nuts
Flaxseed, chia seeds and walnuts contain a plant omega-3 called ALA. Ground flaxseed or chia stirs easily into oats, smoothies and yoghurt.(2) Algae-based products are another option.
One more point on planning
Everyone's diet and circumstances are different. A registered dietitian can help you plan a plant-based diet that suits you, and your doctor is the right person to talk to about supplements.
The short version
A plant protein shake is one part of a plant-based day, not the whole picture. Build your meals around a variety of whole foods, check labels for added B12 and calcium, and ask a professional if you're unsure.
(1) "Vitamin B12 Fact Sheet for Consumers," Office of Dietary Supplements, National Institutes of Health.
(2) "Vegetarian Dietary Patterns for Adults: A Position Paper of the Academy of Nutrition and Dietetics," Journal of the Academy of Nutrition and Dietetics, 2025.
