Do Vegetarians Need Multivitamins?

Vitamin B12

Vitamin B12 is a water soluble vitamin which is vital for cell division and the formation of blood and the proper functioning of the brain and nervous system.  Vegetarians tend to get enough of this essential vitamin, but just to stay on the safe side, consult your doctor and find out if you need to take supplements of it. After all, deficiency of vitamin B12 has serious repercussions including anemia, damage to the nervous, vulnerability to heart disease and complications with pregnancy.  

Vegan Sources of Vitamin B12: Fortified breakfast cereals, Nutritional Yeast (like Red Start) and Soy Milk

Essential Fatty Acids>

"Essential fatty acids" are fatty acids that are essential for our health that our bodies are unable to make on their own. This includes fatty acids such as alpha-linolenic acid (an omega-3 fatty acid); and linoleic acid an omega-6 fatty acid.
Omega-6 fatty acid is readily found in plant foods and vegetable oils; hence vegetarians get more than enough of this essential fatty acid in through their diet.
What the vegan diet greatly lacks is omega-3 fatty acid which carries out several essential functions in the body. Supplements of this fatty acid is required if you’re not meeting your requirements through your present diet. 

Sources of Omega-3: Walnuts, Flaxseeds, Hemp Seeds, Soy Beans and Green, Leafy Veggies

Iron

Iron is present in each and every cell of the human and has multiple functions in our body. For instance, it is needed to carry oxygen to the tissues from the lungs in the form of hemoglobin. It also plays a vital role in our cognitive development, immune function and cardiovascular health. Unfortunately, iron deficiency is the most common of the nutritional deficiencies in the world. Worse yet, iron present in plants (Non-Heme Iron) is not absorbed efficiently by the body. The body readily absorbs Heme Iron that is found in meat, poultry and fish. However, don’t worry, the absorption of iron from plant foods is greatly improved by consuming Vitamin C. Sources of vitamin C include; citrus fruits like oranges, lemons, limes tomatoes and grapefruit, pumpkins, plums, and apples.

Sources of Iron:  Green leafy vegetables, Whole grains, Almonds, Avocados, Beets, Blackstrap molasses, Brewer's yeast, Dates, Dulse, Kelp, Kidney Beans and Lima Beans, Millet, Peaches, Pears, Dried Fruits, Pumpkins, Raisins, Rice and Wheat bran, Sesame seeds, Soybeans, and Watercress.

Calcium

Calcium is vital for healthy bones and teeth and to prevent osteoporosis.  You will most definitely need a supplement of this vital mineral if you are not getting enough.

Sources of Calcium:  Dark green, leafy vegetables such as Broccoli, Kale and Cabbage, Asparagus, Blackstrap molasses and Almonds,