Missing Nutrients in Vegan and Gluten-Free Diets (And How to Get Them)

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If you’ve cut out animal products or gluten (or both), you’ve probably gotten plenty of concerned comments about your diet missing vital nutrition. While these may be well meaning, they can at best be annoying and uninformed.

Truth is, both lifestyles can create nutritional gaps when you don’t know what to watch out for, but it’s also very easy to have a nutritionally complete diet if you’re mindful about what you eat. This guide identifies common vegan and gluten-free nutrient concerns and shows you how to easily repair any gaps in your diet.

Nutrients to Watch on a Vegan Diet

Vitamin B12

Why you need it: Red blood cell production, DNA synthesis, nerve function, metabolizes protein
Where to find it: Fortified plant milks, fortified cereals, nutritional yeast, vegan B12 supplements
Target: 2.4 mcg/day

Calcium

Why you need it: Bone density, nerve function, blood clotting
Where to find it: Beans and lentils, chia seeds, fortified plant milks, almonds, sesame seeds, leafy greens
Target: 1000 mg/day

Omega-3s (ALA)

Why you need it: Anti-inflammatory, brain support, cardiovascular health
Where to find it: Flax seeds, chia, hemp, walnuts, seaweed, algae
Target: ~1.1–1.6 g/day

Vitamin D

Why you need it: Bone health, immune function, anti-inflammatory
Where to find it: Fortified plant milks, mushrooms (UV-exposed), sunlight
Tips: Vitamin D is fat soluble, so pair with healthy fats
Target: 20 mcg (600–800 IU)/day

Iron

Why you need it: Oxygen transport, energy, immune system health
Where to find it: Lentils, beans, spinach, quinoa, tomatoes, sesame seeds, flax seeds, oats, dark chocolate, tofu (soybeans)
Tips: Pair with vitamin C for better absorption
Target: 8–18 mg/day depending on age and sex

Iodine

Why you need it: Thyroid regulation
Where to find it: Iodized salt, sea vegetables, fortified products
Tips: Excess iodine is also harmful to thyroid health, so it’s advised to limit consumption of high iodine varieties of sea vegetables
Target: 150 mcg/day

Zinc

Why you need it: Immune health, wound healing, DNA synthesis, growth and development
Where to find it: Nuts, seeds, oats, legumes, whole grains, tofu
Tips: Yeast based whole grain breads and sprouting or presoaking legumes can aid in absorption
Target: 8–11 mg/day

Protein

Why you need it: Muscle repair, hormones, satiety
Where to find it: Legumes, tofu, tempeh, lentils, seeds, nuts, whole grains
Target: ~0.8–1.0g/kg body weight

Nutrients to Watch on a Gluten-Free Diet

Fiber

Why you need it: Gut health, digestion, blood sugar balance
Where to find it: Gluten-free grains such as quinoa, gluten-free oats, and brown rice, berries, legumes, chia seeds, flax seeds
Target: 25–38g/day depending on age and sex

Iron

Why you need it: Oxygen transport, energy, immune system health
Where to find it: Lentils, beans, spinach, quinoa, tomatoes, sesame seeds, flax seeds, oats, dark chocolate, tofu (soybeans)
Tips: Pair with vitamin C for better absorption
Target: 8–18 mg/day depending on age and sex

B Vitamins (Especially B1, B2, B3, and B9)

Why you need it: Metabolize food, produce blood cells, maintain healthy tissues
Where to find it: Legumes, lentils, leafy greens, mushrooms, seeds, fortified GF grains
Target: B1: 1.1-1.2 mg, B2: 1.1-1.3 mg, B3: 14-16 mg, B9: 400 mcg

Magnesium

Why you need it: Muscle and nerve function, blood pressure
Where to find it: Quinoa, nuts, seeds, legumes, spinach, avocados, dark chocolate
Target: 310-420 mg depending on age and sex

How We Do It At Sensible Edibles

We use whole-grain gluten-free flours for iron, magnesium, and B vitamins
We add flax and chia to boost omega-3s, fiber, calcium, and protein
We choose gluten-free fortified plant milks when developing products that need that extra vitamin D or B12
We avoid starch-heavy, filler-loaded mixes that spike blood sugar and offer zero real nutrition

Whether you’re vegan, gluten-free, or riding both trains, our food is built to support your health without compromise.

Final Thoughts

Being vegan or gluten-free isn’t risky—being uninformed is.
Focus on variety, whole foods, and fortified staples.
Read labels. Not all plant milks or GF flours are created equal.
Shop with brands (hi) that build nutrition into every bite.

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