Which nutrient is most commonly deficient in strict vegetarians?

The nutrient that is most commonly deficient in strict vegetarians is Vitamin B12. This vitamin is primarily found in animal products, such as meat, dairy, and eggs. Since strict vegetarians eliminate all animal-derived foods from their diet, they are at a greater risk for Vitamin B12 deficiency. This deficiency can lead to a variety of health issues, including anemia, neurological problems, and cognitive deficits, since B12 is essential for red blood cell formation and maintaining the health of nerve cells.

While deficiencies in calcium, iron, and zinc can also occur in strict vegetarians, they are typically not as prevalent as Vitamin B12 deficiencies. Many plant-based foods can provide some iron and zinc, though the bioavailability of these minerals can be lower in plant sources. Calcium can often be sourced from fortified plant-based milks and juices, or leafy greens. However, without careful planning and awareness of dietary sources, a strict vegetarian diet can lack adequate Vitamin B12, making this nutrient a primary concern for individuals following this dietary pattern.