Making the switch to a vegan or vegetarian diet is usually rooted in ethical, nutritional, or environmental beliefs. All three reasons are valid and end in the same result: consuming more fruits, vegetables, and whole grains. It’s no secret that a diet rich in these foods is better for health. Naturally higher in fiber and lower in saturated fats, it’s gut, heart, and overall healthy. However, in today’s society where processed vegan and vegetarian foods are in every aisle of the grocery store, it can be easy to turn what is supposed to be a healthy diet into one that is severely lacking in nutrients.
Everywhere I look I see people meticulously counting their macronutrient intake (vegan or not). You’ll often see various fitness and wellness influencers list the macros for the foods they’re eating. One of the biggest concerns of people switching to a vegan or vegetarian diet is whether they will be able to eat sufficient amounts of protein (a macronutrient). While this is a valid concern, the amount of plant based protein sources is vast and varied compared to other micronutrients you might be missing out on.¹ In this mini series, More Than Macros, I’ll be discussing several key vitamins and minerals your body can become deficient in when following a plant based diet, particularly vegan or vegetarian.²
Vitamin B12
Vitamin B12 (also known as cobalamin) is created by bacteria and found almost exclusively in animal products. This makes it quite difficult for individuals following a vegan or vegetarian diet to naturally consume adequate amounts. Crucial for the creation of DNA within the cell, it also helps keep nerve and blood cells functioning properly.
Due to the fact that B12 is a water soluble vitamin³, daily consumption is necessary to keep sufficient levels. Your body has about a 50% absorption rate, making recommended daily intakes between 2.5-3μg. It is recommended that you spread your intake out throughout the day for best absorption.
Prolonged periods of inadequate levels can lead to fatigue, weakness and dizziness due to the inability of your red blood cells to carry enough oxygen throughout the body. Nerve damage is also a risk and can cause sensations of pins and needles, lowered coordination and balance, and blurred vision due to optic nerve damage. Onset of these symptoms is usually prolonged and subtle, but can be serious if untreated. Most can be reversed with the supplementation of B12.
Vegan Food Sources
As far as plants go, there are no natural sources that provide sufficient amounts for adequate intake. Therefore, supplementation or regular consumption of fortified foods is necessary. Luckily, many foods you probably already consume are fortified with Vitamin B12. (A glass of fortified plant milk is about 1/3 of your daily intake!)
Plant Milks: Coconut Dream Enriched Milk, Alpro Soya Milk, Almond Breeze Original
Nutritional Yeast: Engevita Yeast Flakes, Meridian Yeast Extract, Bragg Yeast Seasoning
Cereals: Multigrain Cheerios, Corn Flakes, Special K
Those are just a few examples. Look at the labels on the foods in your cupboard or when you’re doing your grocery shop. You’ll be surprised at how many foods are fortified!
¹What is most important to consider about your protein intake is that you eat a variety of sources to ensure you’re consuming all your essential amino acids. Most plant sources don’t have all nine and are therefore “incomplete” proteins. Pairing foods like whole grain toast and peanut butter or beans and brown rice create a complete protein.
²A plant based diet is not one that is completely devoid of all animal products. It is a diet that is based in plants, and where a person’s main source of energy is derived from plants. I still eat certain animal products from time to time, but proportionately plant sources account for much more of my energy intake.
³Unlike fat soluble vitamins, water soluble vitamins are not able to stored in the body. They are carried to the tissues, but if they are unable to be used immediately they are excreted from the body via urine.
