B12, Iron and Other Nutrients

“If I start a plant-based diet won’t I become deficient in so many nutrients?. Meat has everything I need, right?”

Maybe we can survive without eating meat, but can we thrive and be healthy with just a plant-based diet?

Before becoming vegan, my main focus was maximising protein for muscle growth and maintaining carbs for having the right amount of energy. I was also taking some vitamins for omega-3 (cause opening a tin of fish at home would cause Aloo to riot) and vitamin d (cause I never leave the flat). I also took creatine because some gym influencer influenced me. However, I wasn’t regimented about tracking all my micronutrients or understanding where they actually came from.

One of the concerns brought to me from many people was about nutrient deficiencies. So let’s look at if a plant-based diet really puts you at risk.

To B12 or Not to B12?

Never even heard of this vitamin before going vegan, but now it’s the main one to pay attention to.

What is it and why do I need it?

Vitamin B12 (also known as cobalamin) is part of the B vitamin family. It’s unique because it’s generally only found in animal foods. It’s essential to every cell in the body and a deficiency can lead to neurological problems

So it’s vital that I get 1.5-4µg of this to ensure my red blood cells are healthy! If I was eating animal products, it wouldn’t have been a problem before becuase I would passively get enough from eating cheese, beef, yoghurt, and eggs. So I guess supplements here I come…☠️ So I do take supplements just to ensure I get B12 but it’s also available in other foods like fortified plant milks(200ml glass = 0.8µg) and nutrional yeast(1 tbsp = 2.1µg)

Take your pills Grandpa

I was a bit reluctant to accept a vegan diet because I relying on “unnatural” supplements instead of whole foods. However, it’s a bit of a illogical stance and not a great argument. This is an extension of the naturalistic fallacy which I covered here, and I go into why supplements aren’t the problem they seem here. We rely on so many technological advancements to improve our lives in all manner of ways, why is this the line I should draw? Also nothing natural about factory farming anyway!

Meat = B12 supplements anyway

Animals don’t actually make B12. Bacteria do. Our ancestors used to get it from soil remains on our veggies or in untreated water. We also got it from animals who also consumed it through the same methods. These days everything is washed and processed so we don’t get it “naturally” anymore. Washing is good for hygiene, but not for B12 intake. How do we get it now? Through supplements, either directly or indirectly via animal products.

For example, chickens, pigs and sheep don’t nourish themselves with the dew covered grass of an open pasture and get their B12 from natural sources. They’re fed fortified feed that contains B12 among other nutrients. As best as I could track down for chickens:

• Most UK broiler chickens in supermarkets are Ross 308. A broiler chicken is bred for meat production.
• The nutritional specification recommends that their feed contains B12 as they’re not getting it from other sources.

It’s the same with pigs, and salmon. For sheep and cows, it’s a little different. The bacteria in one of their many stomachs can synthesise B12, but they still need a hit of cobalt in their diet which they also have to get from their feed.

Whether through additional vitamins or trace minerals, modern meat relies on supplementation. Meat is just a tasty delivery system for these nutrients.

Plenty of fish in the Omega-3s

Again, I thought fish were the sole source of Omega-3s, but it turns out they are the same as animals and B12.

Omega-3s are essential fatty acids that play a crucial role in circulation, lowering blood pressue, and healthy heart rhythm [source]

Fish get their Omega-3s from microalgae at the base of the marine food chain

So do I have to take another supplment to get the recommended 450mg of Omega-3s? Not this time as they are available from plant-based sources:

• Flaxseed (1 tbsp = 1.6-2.4g ALA)
• Chia (28g = ~5g ALA)
• Walnuts (28g (about a handful) = ~2.5g ALA)

Pumping Iron (and Zinc)

Lastly, I’m thinking that iron and zinc must be difficult to get from a vegan diet. But it’s fine as well because they can be obtained from plant-based sources:

• Iron (around 8.7mg needed a day for me): A block of tofu, a can of beans, and some kale or spinach will do the trick. N.B. for non-heme iron, you should consume with some vit c like lemon for best absorption [source]
• Zinc (around 9.5mg needed a day for me): Found in pumpkin seeds (100g = ~7.6mg), chickpeas(100g = ~1.5mg), oats (100g = ~2.3mg), and tofu (100g = ~1.0mg) [source]

Complex but not Complicated

Let’s be real though, it is harder than just eating meat as I will have to:

• Take a B12 supplement.
• Have walnuts or chia seeds for Omega-3s.
• Ensure adequate iron intake through tofu, beans, and leafy greens (don’t forget the lemon)
• Include zinc-rich foods like pumpkin seeds, chickpeas, oats, and tofu.

But it’s not that hard with a little planning. For me, I’m pretty sure my diet before being vegan didn’t provide all the necessary nutrients (even with the magic of animal products which has their own downsides) but I can 100% say that after being vegan I’m a lot more conscious and better about ensuring I get all the vitamins and minerals I need.

“I don’t think you ate vegetables before being vegan, all I saw was rice and chicken” - my wife