One of the most important considerations in a veg*n diet is whether or not you are getting enough iron.
Calcium and protein are much easier to substitute than iron, since the best source of iron is red meat.
A good supplement is probably the best way for veg*ns to get iron, but not the only.
It is important because not getting enough iron can cause you to become anemic, which can also be caused by blood loss. Basically, your red blood cells are not giving your body tissues enough oxygen (source: MedlinePlus).
I have been tested for anemia several times but have always had normal iron levels.
The side effects are commonly fatigue, always feeling tired, lack of stamina, shortness of breath, rapid heart beat, weakness, and lightheadedness. There are many more side effects that are not as common. If you have any of the major ones, you should consider reading all of them to see if you have more signs of iron deficiency.
According to wikipedia.org, 20% of adult women and 50% of pregnant women have iron deficiency, while only 2% of adult males do.
If you need to take an iron supplement with food, make sure you are not taking it with any milk products, it can hinder the absorption. Vitamin C can increase absorption.
On wisegeek.com, they suggest females over 18 and under 50 should be getting 18 mg. daily while males tend to only need around 8 mg.; apparently men store iron better.
According to the American Dietetic Association, recommended iron intakes for vegetarians are 1.8 times those of nonvegetarians because of lower bioavailability of iron from a vegetarian diet.
Too much iron can also cause problems, or iron poisoning. Not eating red meat can make it more difficult to get iron, but you still don't want excess intake. If you want to get iron through your diet, here are some sources I found on various websites upmc.com, McKinley Health Center, and cdc.gov. (These are all approximate, be sure to check your specific food labels of what you are consuming.)
Whole-grains
Almonds (.7 mg in about 1 dozen almonds)
Bagels (1.5 mg.)
Pumpkin seeds (4.3 mg in 1 oz.)and cashews (1.7 mg in 1 oz.)
Raisins (1.1 mg in a 1/3 cup serving)
Eggs (.7 mg in one yolk)
Bran (3.5 mg in 1/2 cup)
Baked beans (2 mg. in 1/2 cup)
Dried beans
Kidney beans (3 mg. in 1/2 cup)
Soy Beans (4.4 mg. in 1/2 cup cooked)
Fruits
Peas (1.3 mg. in 1/2 cup)
Dark, leafy vegetables (boiled spinach 1.7 mg. in 1/2 cup)
Raw spinach (2.7 mg. in 1/2 cup)
Peanut butter (.6 mg in 2 tbsp.)
Spaghetti noodles (1.6 mg. in 1 cup)
Things that are iron fortified like cereals, oatmeal, and cereal bars
Tofu
White rice (1.8 mg. in 1 cup)
Soymilk - the chocolate is great!
What do you do to get your iron? Does anyone have a multi-vitamin for veg*ns that they want to recommend?
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