This blog takes a closer look at plant-based living and the vegetarian supplements that support it. Inside, you’ll find straightforward information about key nutrients and how vegetarian-friendly options can fit into your lifestyle.
The Vegetarian Society defines vegetarianism as a diet of grains, pulses, nuts, seeds, vegetables, and fruits, with or without dairy products and eggs.
What are the reasons for vegetarianism and veganism? There are several reasons why people choose to follow such a lifestyle, these include:
- Religion
- Culture
- Moral and ethical beliefs
- Health
- Environmental and ecological
For many, it is not just a dietary choice but a philosophy informed by other closely held beliefs.
There are many benefits of having a vegetarian diet. It is generally lower in saturated fats and higher in starchy carbohydrates, fibre, fruits, and vegetables than meat-based diets. This can support weight management and help protect against conditions such as diabetes and cardiovascular disease.
While embracing this lifestyle offers numerous benefits, it is also essential to recognise the role of vegetarian supplements in supporting a well-rounded nutritional profile.
Leaning Into a Vegetarian Lifestyle - Beyond a Single Day
World Vegetarian Day is an excellent yearly prompt to explore plant-based eating. Still, many people find value in intentionally adopting a vegetarian or plant-forward approach for shorter lifestyle periods, too - from Veganuary to seasonal resets or ethical mini-challenges.
Why Try a Vegetarian Phase?
Choosing more vegetarian meals for a defined period can be a positive way to:
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Explore new foods and flavours
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Increase fibre-rich vegetables, legumes, and whole grains
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Support your gut health with diverse plant foods
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Reduce overall saturated fat and boost antioxidants
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Engage with ethical or environmental food choices
Importantly, going vegetarian for lifestyle reasons doesn’t have to be all-or-nothing, even incorporating meat-free days, or choosing plant-forward meals most days of the week, can deliver benefits without long-term commitment.
Making It Work - Practical Tips
To keep your vegetarian phase nourishing and sustainable:
Focus on whole, minimally processed plants - leafy greens, beans, lentils, whole grains, nuts and seeds are nutrient-rich staples.
Aim for variety - different colours and food groups help cover broad nutrient needs.
Mind key nutrients - even short vegetarian periods change where nutrients come from, so pay attention to vitamins like B12 and minerals like iron, zinc and iodine.
Choose whole foods over ultra-processed substitutes - whole plants give fibre and phytonutrients; over-reliance on highly processed meat alternatives isn’t necessary for a healthy vegetarian reset.
Are You Getting the Right Nutrients on a Vegetarian Diet?
Cutting out meat and fish, even temporarily, naturally shifts nutrient sources. This doesn’t mean eating less well - it means planning and support:
Iron
Iron from plant-based sources, non-heme iron, is not as readily absorbed by the body as iron from some animal sources. Also, iron is an essential constituent of haemoglobin, a protein in your red blood cells that carries oxygen to your body’s organs and tissues. For people not following a vegetarian diet, haemoglobin can be obtained from red meat, which is the richest and most easily absorbed source.
Alternative plant-based sources of iron include:
- Wholemeal bread
- Dried fruit
- Leafy green vegetables
- Nuts
- Beans and lentils
Calcium
Calcium deficiencies may occur for vegetarians who do not eat dairy products. It is an essential mineral as it helps support bone health and teeth, promotes blood clotting, contracting of muscles and nerve impulses. If you are not consuming dairy products, other sources of calcium include:
- Dried fruit such as apricots and figs
- Calcium fortified foods such as soya milk, yoghurts, and puddings
- Sesame seeds
- Brown and white bread
- Green leafy vegetables
- Nuts
Selenium
Selenium is another mineral but it also has antioxidant properties that help protect cells and tissues from damage. Fish, shellfish, meat, and eggs are good sources of selenium therefore vegetarians should consider including the following in their diet:
- Some nuts and seeds such as Brazil nuts, cashews, and sunflower seeds
- Breakfast cereals such as puffed wheat cereal, shredded wheat and cornflakes
- Some breads, such as seeded and wheatgerm varieties
Omega 3
Omega 3 is important for supporting general health and is thought to hold anti-inflammatory properties. Current recommendations are to eat 2 portions of fish a week. Vegetarians can obtain dietary fatty acids from other foods, such as those listed below. These foods are short chain omega 3 fatty acids known as ALA (a-linolenic acid). Omega 3 supplements that are derived from algae, such as Metabolics DHA, are also a good option for vegans.
- Some seeds, such as flax and chia seeds
- Walnuts and walnut oil
- Soybeans and soybean oil
- Oils such as flax seed oil and rapeseed.
Vitamin B12
Vitamin B12 is only found naturally in foods from animal sources and is essential to help reduce tiredness and fatigue, and also contributes to the production of blood cells. A vegetarian can try consuming the following dietary sources:
- B12 fortified yeast extract
- Fortified foods. This includes breakfast cereals, plant-based milk, and meat substitutes
- Algae and seaweed- certain types of algae and seaweed, such as nori, contain small amounts of B12.
Protein
Protein from animal sources tends to be HBV (High Biological Value), meaning a food with a high supply of essential amino acids, but few plants fit into this category. Quinoa, soya, and hemp are examples of plant-based foods that contain all essential amino acids. Other plants contain some but not all amino acids, so vegetarians must consume a variety of plant proteins to meet their nutritional requirements. More suitable plant-based sources of protein include:
- Seeds
- Nuts and nut butters
- Soya and soya products
- Grains such as wheat
- Beans, lentils, and chickpeas
Vegetarian recipes
With the rise in popularity of vegetarianism in recent years, the volume and range of vegetarian recipes available are at an all-time high.
Our sister company, Nutristrength, which specialises in producing vegetarian and plant-based protein powders, offers a range of vegetarian recipes, including a Vegan Beet and Black Bean Burger and Protein Pasta Salad.
Plant-based lifestyle
Embracing a plant-forward or vegetarian approach to eating, whether for Veganuary, a seasonal reset, or simply more meat-free days each week, can be a positive step toward overall health and well-being. Eating a greater variety of plant foods naturally increases fibre, vitamin, and mineral intake. It encourages a more mindful approach to food without requiring rigid rules or long-term commitment.
As with any dietary change it is important to consider key nutrients that may be less abundant when reducing animal products including vitamin B12 iron iodine and omega 3 fatty acids. Combining whole nutrient dense foods with thoughtful supplementation where appropriate and guided by a healthcare professional can help support balance energy and long term nutritional adequacy while enjoying a flexible plant forward lifestyle.
