In This Blog

Vegan Diets

While plant foods provide a wealth of nutrition, certain nutrients are either missing altogether or more difficult for the body to absorb without careful sourcing and preparation. Eliminating animal products, for instance, means losing access to the most readily absorbed forms of iron and zinc. Although plants do contain these minerals, they also come packaged with oxalates, phytates, and tannins—compounds that bind minerals and reduce absorption unless foods are specially prepared. So, it’s a good idea to get your ferritin (stored iron) levels checked regularly if you’re following a vegan diet. High-quality mineral supplementation can easily and safely address these dietary pitfalls, but be sure to use a supplemental iron product that’s both well absorbed and gentle on your gut.

 Another reminder for vegans is that neither vitamin B12 nor vitamin D is naturally present in plant foods. That’s why I recommend all vegans take a high-quality, sublingual active B12 (methylcobalamin) daily to safeguard neurological health, and a vegan-sourced vitamin D3 for overall wellbeing, year-round. With these inclusions, vegans can maintain energy, cognitive function, and immune resilience just as well---if not better—than their omnivore counterparts.

Low-FODMAP Diets

Designed to ease digestive discomfort, the low-FODMAP plan restricts many types of carbohydrates, like certain vegetables, fruits, grains and milk products. The trade-off? Possible shortfalls can include fiber (needed for healthy elimination), prebiotics (food for the gut flora that make butyrate-- a necessary fatty acid for intestinal health), B vitamins (for energy metabolism), and calcium (think bone health and muscle function), zinc (vital for immunity), and magnesium (essential for muscle function). Without these, many aspects of our health can suffer over time. Fortunately, smart supplementation can help ensure that digestive comfort doesn’t come at the expense of overall wellness.

Keto & Carnivore Diets

By cutting carbohydrates such as fruits, grains, legumes and root vegetables drastically or completely, low-carb diets such as “keto” (genic) and the carnivore diet often are deficient in vitamins B1 and C, magnesium, potassium, and fiber. Yet these nutrients are all vital for cardiovascular health and elimination (which are linked). In particular, a carnivore diet—the strictest form being based entirely of meat and animal fats - - lacks valuable antioxidant phytonutrients. I’m talking about those colourful pigments only found in plants, such as carotenoids, chlorophyll, flavonoids and anthocyanins. Without these, it’s tough to counteract the oxidative stress your body experiences from everyday living. For this reason, individuals on low-carb diets such as these should be supplementing antioxidants like vitamin C as well as magnesium, which supports muscles that control elimination.

Intermittent Fasting

Intermittent fasting is a form of time-restricted eating.  Though not eliminating foods outright, fasting limits when you eat. If your eating windows are too short or unbalanced, you may not consistently get enough calories, especially protein and fats - - because they take longer to digest.  Also worth mentioning are potential insufficiencies in B vitamins such as folate as well as minerals, like calcium, magnesium and potassium. For some, these deficiencies can manifest as energy dips or slower physical recovery. So if you’re fasting 16 hours daily every day and it’s not getting you the results you’re looking for, then you might benefit from some supplementary foundational nutrients such as those found in an activated B complex to support your metabolic rate.

Why These Gaps Matter

Nutrient deficiencies don’t always show up immediately. Fatigue, brain fog, poor sleep, or weakened immunity can build slowly and quietly. That’s why understanding the weak spots in your diet—and filling them with strategic supplementation—can make all the difference for long-term health.

Special diets shouldn’t be focused solely on food restriction; they should also emphasize nutrients that help your body heal and maintain itself.  If you follow a popular eating plan/special diet, consider where gaps might occur and use high-quality supplements to safeguard your wellness.

References 

Catassi G, Lionetti E, Gatti S, Catassi C. The Low FODMAP Diet: Many Question Marks for a Catchy Acronym. Nutrients. 2017;9(3):292. Published 2017 Mar 16. 

Goedeke S, Murphy T, Rush A, Zinn C. Assessing the Nutrient Composition of a Carnivore Diet: A Case Study Model. Nutrients. 2024;17(1):140. Published 2024 Dec 31. 

Hunt JR. Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. Am J Clin Nutr. 2003;78(3 Suppl):633S-639S. 

Niklewicz A, Smith AD, Smith A, et al. The importance of vitamin B₁₂ for individuals choosing plant-based diets. Eur J Nutr. 2023;62(3):1551-1559. 

Wallerer S, Schwingshackl L. Impact of intermittent fasting on micronutrient intake. Curr Opin Clin Nutr Metab Care. Published online July 14, 2025.