Going vegan in Nigeria is gaining popularity for various reasons these days. It could be for health, spiritual, halal reasons, weight management, or just because you love plant-based foods. Regardless, you still need certain vitamins that plants don’t always give you in the right amounts.
What Vitamins Do Vegetarians Lack?
Vegetarians don’t eat meat or fish, but their diet often includes plenty of fruits, vegetables, grains, nuts, seeds, dairy, and legumes. This variety provides a wide range of nutrients, though some vitamins and minerals can be a little harder to get through diet alone.
It’s possible to meet your nutritional needs through plant-based foods and with support from vegetarian diet supplements. Many plant-based sources of essential vitamins for vegetarian diets come with added health benefits like fiber and healthy fats.
Here are some of the best vitamins for vegetarians to consider focusing on:
Vitamin B12
This vitamin keeps your nerves sharp, boosts energy, supports mood, and prevents anemia. Most Nigerians on plant-based diets often feel tired because they unknowingly run low on B12.
Vitamin B12 (Cobalamin) is a water-soluble vitamin that plays an essential role in normal energy-yielding metabolism, normal red blood cell formation, and the normal function of the immune system. It also contributes to normal psychological function, the reduction of tiredness and fatigue, and supports the normal functioning of the nervous system.
Signs of B12 Deficiency
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Persistent fatigue
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Tingling in hands/feet
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Memory problems
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Pale skin
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Dizziness
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Mood swings
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Vitamin D
Vitamin D comes in two forms: D2 from plant-based sources and D3, which is found in animal products. It is produced by the body through sunlight exposure.
Vitamin D3 is more effective at maintaining levels in the body. The few foods that are rich in vitamin D3 wouldn’t be included in a vegetarian diet. Vegetarians can choose to take supplements to help support their intake.
Vitamin D supports strong bones, immunity, and hormone balance.
Even though Nigeria is sunny, Vitamin D deficiency is still common because:
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Most people stay indoors.
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Melanin reduces vitamin D synthesis.
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Plant-based diets lack natural Vitamin D3
Signs of Low Vitamin D
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Constant tiredness
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Bone pain
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Frequent sickness
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Low mood or depression
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Muscle weakness
Vegetarian Sources
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Sunlight (10–20 minutes/day)
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Fortified foods: cereals, plant milk
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Supplements (usually required)
A vegetarian diet can be powerful, healing, and energizing, but only when your nutrient intake is balanced. Because plant foods naturally limit vitamins like B12, Vitamin D, Iron, Omega-3, Zinc, Riboflavin, Calcium, and Iodine, supplements are necessary to stay healthy.
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