A recent randomized, double-blind, placebo-controlled study published in 2025 examined mineral status in healthy vegan adults over a 16-week period. The findings revealed that certain micronutrients—particularly selenium and iodine—were often suboptimal at baseline and significantly improved with supplementation.
Which is researching on "Multinutrient Supplementation Improves Selenium and Iodine Status But Has No Clear Impact on Iron and Zinc in Apparently Healthy Vegans".
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Vegan diets are increasingly adopted for ethical, environmental, and health reasons. When well planned, they can support overall health. However, certain micronutrients may be more challenging to obtain in adequate amounts, potentially leading to “hidden” nutrient gaps.
These gaps do not always present as a clear medical condition. Instead, they may appear as subtle, non-specific symptoms such as fatigue, low energy, or reduced concentration.
So, which nutrients are most commonly overlooked in vegan nutrition?
🧠 Two Key Minerals to Watch: Selenium and Iodine
Scientific literature consistently identifies selenium and iodine as nutrients of concern in vegan diets.
Both minerals play essential roles in:
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Thyroid function
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Energy metabolism
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Hormonal balance
A randomized, double-blind, placebo-controlled study published in 2025 investigated mineral status in healthy vegan adults over a 16-week period. The study found:
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Selenium levels were low or borderline at baseline in many participants
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Iodine status was insufficient in a large proportion of individuals
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Supplementation significantly improved both selenium and iodine levels
These findings suggest that even in apparently healthy vegans, these nutrients may remain suboptimal without targeted dietary strategies.
⚠️ Why Are Selenium and Iodine Often Low in Vegan Diets?
1. Soil Variability (Selenium)
The selenium content of plant foods depends heavily on soil composition.
In many regions, including parts of Europe, soil selenium levels are relatively low. As a result:
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Plant-based foods may provide limited selenium
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Intake can vary significantly depending on food origin
2. Lack of Common Dietary Sources (Iodine)
Major iodine sources typically include:
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Fish and seafood
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Dairy products
These are excluded in vegan diets.
Unless individuals:
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Use iodized salt regularly
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Or consume iodine-rich foods like seaweed
iodine intake may fall below recommended levels.
🔋 How Could These Nutrient Gaps Relate to Energy Levels?
It is important to clarify that the study did not directly measure symptoms such as fatigue. However, the biological roles of these nutrients provide important context.
🧬 Iodine
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Essential for thyroid hormone production
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Inadequate intake may impair thyroid function
Potential effects of deficiency may include:
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Reduced metabolic rate
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Feelings of fatigue and low energy
🧬 Selenium
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Supports the conversion of thyroid hormones into their active form
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Plays a role in antioxidant defense systems
Low selenium status may:
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Affect cellular energy processes
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Contribute to decreased overall vitality
📊 Additional Insight from the Study
Interestingly, the same study reported that:
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Iron and zinc levels were generally within normal ranges at baseline
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Supplementation did not significantly change their status
This highlights an important point:
Not all nutrients pose the same level of concern in vegan diets.
Some deficiencies may remain less visible but more relevant.
🧠 Key Takeaway
A well-planned vegan diet can be nutritionally adequate. However, certain micronutrients—particularly selenium and iodine—may require closer attention.
Because deficiencies may develop gradually and without obvious symptoms, regular monitoring and informed dietary choices are important.
🔎 A Question to Consider
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Do you often feel low in energy without a clear reason?
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Is your diet fully plant-based?
While many factors can influence energy levels, micronutrient status is one aspect worth being aware of.
📌 Disclaimer
This article is for informational purposes only and does not constitute medical advice. Nutritional needs vary between individuals. Consulting a qualified healthcare professional is recommended for personalized guidance.