The complete list includes 4 mineral salts, sodium chloride (yes, the common salt belongs here, because salt may be not necessary for those who eat enough animal food, but an adequate amount, neither too low, nor too high, e.g. 4 to 5 g/day is mandatory for vegans), calcium citrate, potassium iodate (or iodide) and sodium selenate, then 3 fatty substances, DHA, EPA and cholecalciferol (a.k.a. vitamin D3), then finally 3 organic compounds of nitrogen, which happen to be abundant in liver, choline bitartrate, taurine and cobalamine (a.k.a. vitamin B12).
All these have been shown to have significantly lower levels in the body of the vegans who do not take the corresponding supplements.
Especially the need for a calcium supplementation is often overlooked, which leads to a higher risk of fractures.
if you really take care of your health, independent of eating meat or not, being vegan is about supplementing b12 and that is all, for the most cases.
animals on livestock are supplemented with nutrients (specially grain fed) just like you could supplement yourself
now about calcium intake, if you really take a look, most of the claims are hypothetical and require further studies to comprove, as well some findings like this;
https://pubmed.ncbi.nlm.nih.gov/19350341/
Thanks for the link, but even this study, which claims to have not found large differences between vegans and omnivores, still reports that e.g. the prevalence of osteoporosis in the femoral neck (which increases the risk of hip fracture) was 1/7 among omnivores, but more than 1/6 among vegans.
A vegan does not need a large amount per day of calcium supplementation, but all the studies, including this one, demonstrate that a small amount of additional calcium is necessary to reduce the risk of bone fractures to the same level as for omnivores.
what are you doing to worry about hip fracture? are you a rock climber?
despite all the advantages of a strictly vegetarian diet, like better stamina, endurance etc. worrying about calcium intake is a bit mislead. as there is a big difference of having a slight lower bone density than omnivores and getting worried about having your bones broke.
it is like the argument of omega-3 content of flaxseeds and chia being poor translated into useful chains of acid like DHA… all you have is to increase your intake on the ballpark of 160% rather than 100% from animal sources… which translate in having to eat the enormous amount of 3 tbsp of chia per day, so you can overcome the “inefficiency”
plus not even getting into who are the vegan people being researched on osteoporosis rate. there is vegans who survive out of pasta and soda (which contributes for osteoporosis) and those who eat a superb healthy varied diet; plus vegans who do not exercise (which contributes for osteoporosis) and those who do ETC.
