Different plant foods carry different amino acid profiles, different mineral forms and different phytonutrients. A wider mix of plant foods also supports a more diverse gut microbiota. A diet built around the same three meals on rotation will always underperform one that draws from a wide base of legumes, grains, nuts, seeds and vegetables across the week. Diversity is key. 

Aim to include a source of protein at every meal and rotate your legumes rather than defaulting to the same one. Lentils, chickpeas, black beans, edamame and tofu all bring slightly different nutritional strengths, and combining them across the week does more for your nutritional coverage than any single "superfood."

Protein is often the first concern on a plant-based diet, but in reality, the challenge is less about total intake and more about protein quality and distribution across the day. While many plant proteins are not “complete” (meaning they don’t provide all essential amino acids in optimal proportions), it is entirely possible to meet requirements with the right planning.

The key is variety. Including a range of plant protein sources - such as legumes, whole grains, nuts and seeds- helps ensure a balanced amino acid intake. Soy-based foods like tofu, tempeh, and edamame are particularly valuable, as they offer a more complete amino acid profile. Combining foods such as beans and grains across the day further supports adequate coverage of essential amino acids.

Vitamin B12: This is the one with no reliable plant source. Vitamin B12 is produced by certain bacteria, not plants, and fortified foods can help, but they only provide a reliable intake when consumed regularly and in adequate amounts. Research consistently shows that unsupplemented plant-based diets are at increased risk of vitamin B12 insufficiency, so B12 supplementation is recommended. 

Iron: Plant iron (non-haem iron) is absorbed far less efficiently than the iron found in meat. The fix isn't necessarily supplementing across the board, it's pairing. Vitamin C dramatically improves non-haem iron absorption, so a squeeze of lemon over lentils or peppers alongside beans genuinely changes what your body takes up. Tea and coffee taken with meals can reduce absorption, so spacing them away from iron-rich meals is also advised.

Omega-3 fats: ALA, the plant form of omega-3 found in flax, chia and walnuts, has to be converted by the body into the more active EPA and DHA, and that conversion is inefficient (often under 10%). This matters for brain health, mood and inflammation. Algae-derived EPA/DHA supplements solve this directly, since algae is the original source marine fish get their omega 3 from in the first place.

Zinc: Zinc absorption is blocked to some extent by phytates, compounds naturally present in grains and legumes. Soaking, sprouting or fermenting these foods (think sourdough over standard bread, or soaked lentils over tinned) measurably improves how much zinc you actually absorb, alongside eating a wider range of zinc sources like pumpkin seeds, cashews and tempeh.

Iodine: Often overlooked, iodine is essential for thyroid function, and dairy is the main source in most UK diets. Remove it and plant sources become limited and inconsistent. Seaweed varies enormously in iodine content and can swing from too little to too much. Iodised salt or a low dose supplement is usually the most reliable route here.

Fortified plant milks, cereals and nutritional yeast can meaningfully top up Vitamin B12, calcium, Vitamin D and iodine, and they're a genuinely useful part of a plant-based diet. The caveat is that fortification levels vary widely between brands, and relying on it alone, without checking labels or without dietary variety underneath it, tends to leave gaps rather than close them. Treat fortified foods as one layer of the plan, not the whole plan!

Food first is still the right starting point, but some nutrients are much easier to meet with a supplement. Vitamin B12 is the main one, and many plant-based eaters also benefit from vitamin D, iodine and algae-based omega-3 depending on intake, sun exposure and blood results. For women in particular, this can matter even more during perimenopause and later life, when bone health, energy, cognition and muscle maintenance become higher priorities.

This is also why high quality vegan supplements can be so useful. At Extracted, all the supplements are vegan with the exception of Flexee, Reeplay and Calmee, which makes it easier to build a plant-based supplement routine without having to check every label.

Just because a food is plant-based doesn’t mean it’s nutritious. Some processed options are designed to sound healthy while offering little fibre, protein, or micronutrient value. The key is to focus on minimally processed plant foods first, and treat packaged alternatives as occasional convenience foods rather than health staples.

A balanced plant-based plate does not need to be complicated. A few simple combinations provide good nutritional density and diversity. For example:

• Lentil and vegetable curry with brown rice and a side of greens.

• Quinoa salad with chickpeas, roasted vegetables, pumpkin seeds and tahini.

• Overnight oats made with fortified plant milk, chia seeds and berries.

These meals naturally combine fibre, protein, healthy fats and a wider range of vitamins and minerals. 

Mostly, yes, with intention. A well planned plant-based diet, built on genuine variety, smart pairing (like vitamin C with iron), fortified staples and a handful of targeted supplements, can absolutely meet your nutritional needs. The diets that fall short aren't failing because plants are inadequate, they're failing because they're under-planned. Get the structure right and plant-based eating becomes one of the most nutrient-dense ways to eat, not a nutritional compromise.