Eating more plants and moving your body often go hand in hand — the same habits that get you onto a yoga mat or out for a run tend to nudge your plate in a greener direction too. A largely plant-based diet can absolutely cover everything an active body needs, but it does ask for a bit more intention around a handful of nutrients that are harder to get from plants alone. None of this requires perfection or a cabinet full of supplements — just knowing what to keep an eye on.

Vitamin B12

B12 is the one nutrient that’s genuinely difficult to get enough of on a fully plant-based diet, since it’s reliably found only in animal products and fortified foods. Low levels can show up as fatigue, brain fog, or tingling in the hands and feet, often months or years before it’s obvious on a routine check-up. If you eat little to no animal products, a B12 supplement or B12-fortified foods (many plant milks and nutritional yeasts are fortified) is worth building into your routine rather than treating as optional.

Iron

Plants have plenty of iron — lentils, chickpeas, spinach, pumpkin seeds — but it’s the non-heme form, which your body absorbs less efficiently than the iron in meat. Pairing iron-rich plant foods with a source of vitamin C (think lentil soup with a squeeze of lemon, or spinach with bell peppers) meaningfully improves absorption. Coffee and tea, on the other hand, temporarily block iron absorption, so it helps to leave a bit of space between your cup and your meal if you’re working on your iron levels specifically.

Omega-3 Fatty Acids

The long-chain omega-3s your brain and joints benefit from (EPA and DHA) come mainly from fish. Plant sources like flaxseed, chia, and walnuts provide a different form (ALA) that your body converts to EPA and DHA, but only in small amounts. If fish isn’t part of your diet, an algae-based omega-3 supplement is currently the most direct plant-based way to close that gap.

Vitamin D

This one catches almost everyone, plant-based or not — especially if you live somewhere with long, dark winters. Sunlight is the main natural source, and few foods contain meaningful amounts unless fortified. A blood test is the easiest way to know where you actually stand, and supplementation is common and well studied if your levels come back low.

Calcium

Fortified plant milks, tofu set with calcium sulfate, tahini, and leafy greens like kale and bok choy are solid plant sources — just check the label on plant milk, since fortification levels vary a lot between brands.

Protein, Simplified

You don’t need to combine specific proteins at every meal to get a “complete” amino acid profile — that’s an outdated idea. What matters more is eating a reasonable variety of protein sources (legumes, whole grains, tofu, tempeh, nuts, seeds) across your day, and eating enough overall, especially if you train regularly.

You Don’t Need to Get This Perfect

None of this is about eating flawlessly. It’s about knowing which nutrients need a bit of extra attention on a plant-forward diet, and building a few simple habits — a daily B12, a squeeze of lemon on your lentils, a vitamin D check once a year — around them. If you’re making a bigger dietary shift, a conversation with a doctor or dietitian who can look at your actual bloodwork is worth far more than any general guide, this one included.

Where Njálla Fits

Whatever fuels your movement, having gear that moves with you matters just as much. Our bra tops   leggings are made from soft, breathable recycled fabric, so the only thing you need to think about on the mat is your practice.

Want to support your body from the inside out, too? Read our guide to calming your nervous system.