Hormonal health
Which nutrients vegetarians commonly miss, why, and which supplements make the biggest difference.
Vegetarian diets — which exclude meat and fish but may include dairy and eggs — are among the most health-positive dietary patterns studied. They are associated with lower rates of heart disease, type 2 diabetes, obesity, and certain cancers. But they do carry specific nutritional vulnerabilities that vary depending on which animal products are included.
LACTO-OVO VEGETARIANS VS VEGANS
Lacto-ovo vegetarians (who eat dairy and eggs) have significantly fewer deficiency risks than vegans. Dairy provides calcium, B2, and iodine. Eggs provide B12, choline, D3, and zinc. The most vulnerable are those who eat neither dairy nor eggs (strict vegetarians) — their nutritional gap profile approaches that of vegans. The sub-sections below note where risk differs by vegetarian type.
The nutrients vegetarians most commonly need to supplement
Nutrient | Risk if Deficient | Best Plant-Based Source / Supplement |
|---|---|---|
Vitamin B12 | Anaemia, neurological damage, fatigue, brain fog. Up to 52% of vegetarians are deficient. | Supplementation essential unless eating eggs/dairy daily. Methylcobalamin 250–1000mcg/day. |
Vitamin D3 | Bone loss, immune impairment, depression, fatigue. Deficiency affects 35–40% of all adults regardless of diet. | Lichen-derived D3 — 1000–2000 IU/day; test blood levels first. |
Omega-3 (EPA+DHA) | Cardiovascular risk, cognitive decline, poor mood regulation, inflammation. | Algae-derived EPA+DHA (not ALA from flaxseed — conversion is only 1–5% efficient). |
Iron | Anaemia, chronic fatigue, poor concentration. Non-haem iron from plants is less absorbable than haem iron. | Iron-rich plant foods + Vitamin C to enhance absorption; supplement if blood ferritin is low. |
Zinc | Impaired immunity, hormone production, skin health. Phytates in grains and legumes reduce zinc absorption. | Supplement if dietary intake is insufficient. Zinc picolinate or bisglycinate — 8–15mg/day. |
Iodine | Thyroid dysfunction, cognitive impairment. No plant foods reliably provide adequate iodine unless seaweed is consumed. | Iodised salt or iodine supplement. Seaweed is inconsistent. |
Calcium | Bone density loss, especially post- 50. Dairy is the primary dietary source; non-dairy vegetarians are at risk. | Calcium bisglycinate — better absorbed than carbonate. Requires adequate D3 and K2 to work. |
Selenium | Thyroid dysfunction, reduced antioxidant defence, immune impairment. | Brazil nuts (2/day) or selenomethionine supplement — 55–200mcg/day. |
Creatine | Reduced muscle strength, cognitive performance, cellular energy — particularly post-40. | Synthetic Creapure® creatine 3–5g/day — fully vegan; corrects dietary gap directly. |
Why plant iron is harder to absorb
Iron comes in two forms: haem iron (from meat — absorbed at 15–35%) and non-haem iron (from plants — absorbed at only 2–20%). Phytates in whole grains and legumes further inhibit non-haem iron absorption. Vegetarians should pair iron-rich foods (lentils, tofu, spinach, fortified cereals) with Vitamin C — which converts non-haem iron to a more absorbable form. Calcium and tea or coffee consumed at the same time inhibit iron absorption.
How Libré® addresses vegetarian nutritional needs
• Algae-derived EPA+DHA: eliminates the need for fish oil omega-3 — the most critical supplemental need for vegetarians
• Lichen-derived Vitamin D3: the plant-based equivalent of standard D3 — equal clinical efficacy, no lanolin
• Methylcobalamin B12: the most bioavailable form of B12, produced via bacterial fermentation
• Zinc Picolinate/Bisglycinate: high-absorption forms that overcome the phytate-absorption barrier common in plant-rich diets
• Magnesium Bisglycinate: superior absorption form — important for vegetarians whose high-fibre diets can reduce mineral uptake
• Vitamin K2 (MK-7): fermentation-derived, providing the bone and cardiovascular support that is almost absent from plant foods
• Selenium (Selenomethionine): plant-compatible organic selenium for thyroid and immune support
