Essential Nutrients for Vegan Ballerinas: What You Can’t Miss

When I transitioned to a fully plant-based diet, I was concerned about getting the right nutrients to support my dancing. As a professional ballerina, every movement requires precision, strength, and endurance. Over time, I learned that a well-balanced vegan diet, rich in essential nutrients, not only fueled my body but also helped me heal from arthritis and chronic inflammation. If you're a vegan dancer — or simply an active woman — here's what you need to know about the key nutrients that keep you strong, flexible, and energetic.

Key Nutrients Every Vegan Ballerina Needs

1. Protein: The Building Block of Strength

Protein is essential for muscle recovery and endurance. Many assume it's hard to get enough on a vegan diet, but it's actually simple every single thing that grows from the earth has proteins, and when you incorporate the right foods, it's even better.

Best Sources:

• Lentils, beans and chickpeas

• Tofu, tempeh and edamame

• Quinoa

• Chia, hemp, and flax seeds

• Almonds, walnuts, and peanut butter

Combining grains with legumes (like rice and beans) creates a complete protein, ensuring that all essential amino acids are present.

2. Iron: Preventing Fatigue and Enhancing Performance

Iron is crucial for oxygen transport in the blood. Without enough iron, you might feel fatigued and sluggish, affecting your ability to perform at your best.

Best Sources:

• Spinach, kale, and Swiss chard

• Lentils and beans

• Pumpkin seeds and quinoa

• Blackstrap molasses

Boost Absorption: iron from plants (non-heme iron) is better absorbed when paired with vitamin C. Add a squeeze of lemon to your salads or pair your iron-rich meals like oranges, strawberries, bell peppers.

3. Calcium: Keeping Your Bones Strong

Dancers need strong bones to prevent stress fractures and injuries, specially women. While dairy isn't part of a vegan diet, many plant-based foods provide excellent calcium sources.

Best Sources:

• Fortified plant-based milks (almond, oat, soy)

• Bok choy, collard greens, and broccoli

• Sesame seeds and tahini

• Almonds and figs

Boost Absorption: iron and calcium compete for the same receptors during digestion, so it's better to focus more on one than the other during meals.

4. Omega-3s: Joint and Brain Health

Omega-3 fatty acids help reduce inflammation and support joint health — vital for dancers who put stress on their bodies daily.

Best Sources:

• Chia, hemp, and flax seeds

• Walnuts

• Algae-based omega-3 supplements

5. Vitamin B12: The Non-Negotiable

Vitamin B12 is crucial for energy production and nerve function, but it's not found naturally in plant foods. Supplementing might be necessary for vegan dancers.

Best Sources:

• Fortified nutritional yeast

• Fortified plant milks and cereals

• B12 supplements (ask your physician first)

  
  

6. Vitamin D: Energy and Bone Health

Vitamin D is essential for calcium absorption and overall energy. Since it's mainly obtained from sunlight, many dancers (especially those in studios all day) may need a supplement.

Best Sources:

• Sunlight (at least 15-30 minutes a day)

• Fortified plant milks

• Mushrooms (exposed to sunlight)

• Vitamin D3 supplements (ask your physician first)

  
  

Should You Use Plant-Based Supplements?

That's up to you and your nutritionist. Supplementing wrong, and not getting regular blood exams might not be a great idea. Although some vitamins and minerals might just be easily eliminated by the body, others can cause serious problems.

Here are some of the safest supplements I take, since eating enough protein during the day might be a struggle for me when I'm on the run and I really recommend these ones:

Ritual 50+ Vegan Protein Powder with BCAA: 20g Organic Pea Protein, Plant Based, Hand-Crafted Vanilla, Gluten-Free, Dairy-Free

Ritual Multivitamin for Women 18+ with Vitamin D3 for Immune Support, Vegan Omega 3 DHA, B12, Iron, Gluten Free, 60 Capsules

Plant-Based Diet: Nourish Your Body & Elevate Your Performance

Switching to a plant-based diet transformed my health and dancing in ways I never imagined. My arthritis symptoms faded, my energy levels soared, and my recovery time improved. Understanding nutrition is a game-changer for everyone, specially dancers, and I'm passionate about sharing what I've learned.

If you're looking for more guidance on plant-based living as a dancer, my book dives deeper into how to fuel your body with practical, delicious and on the budget recipes, plus tips and tricks:

Get your digital copy HERE and let me know what you think!