Questions tagged [vitamins-and-minerals]

Identifying sources, optimal and adequate intakes, and possible risk factors for deficiency or excess. Use a more specific tag like [b12] or [iron] if the tag already exists.

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Multivitamins for vegans?

Are there multivitamins designed for those with a vegan diet? Such that they have proportionally more of the vitamins vegans are deficient in (B12, calcium, etc.)?
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6 votes
2 answers
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Cyanocobalamin and Methylcobalamin

I am a vegan living in India where the B12 supplements available only contain methylcobalamin and I am taking those. But I have read in Wikipedia and heard on YouTube that cyanocobalamin/...
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4 answers
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Potato: how can I make it easier to digest and more enjoyable?

In our culture (Szeklerland) potato is used for meat garnish, and normally I will not eat potato as a vegetarian. But I have 1 kg now and want to process them in an effective way to prevent ...
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4 votes
2 answers
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How can I modify a fruitarian + dairy diet to provide sufficient vitamins, minerals and protein?

I am a man with 37 Yrs and average body type with almost 80kg weigth with this amount protein needs (based of this site): I am trying to follow a fruitarian diet with some modifications such as ...
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7 votes
2 answers
143 views

Does nutritional yeast count as a food or supplement?

The RDA of B12 is 2.4 mcg in food. For supplements, which are not as well absorbed, the recommended dose is 5-10 mcg (and sometimes higher). So does nooch count as a supplement or food? (Please cite a ...
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4 votes
0 answers
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How much myrosinase do mustard sprouts contain?

It is known that ground mustard seeds contain active myrosinase, but what about soaked or sprouted mustard seeds?
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4 votes
2 answers
153 views

Are fat soluble vitamins, A, D, E and K, an issue on vegan blood test results?

B12, protein, iron, etc are usually the ones we all hear about. But what about fat soluble vitamins? A vegan diet is characteristically low in fat. Lipids or fats are important to absorb these ...
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6 votes
1 answer
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Is there a way of telling if foods are vegan by a single nutrient or a certain combination of nutrients?

The USDA define 235 kinds of nutrients in their database. Is there a nutrient found in all animal products and no plant foods? I read that some foods with zero cholesterol aren't always vegan. But, ...
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7 votes
2 answers
311 views

Does rejuvelac contain B12?

The issue of B-12 deficiency is of great concern for myself and others in the community. After switching to a vegan diet, I looked for alternative sources of cobalamin. Currently, I buy nutritional ...
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9 votes
1 answer
105 views

What is the ecological impact of producing vegan supplements?

Since one of the reasons that I follow a vegan diet for is the relatively lower ecological impact that it has on the planet, I was wondering whether there are some studies looking into the ecological ...
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8 votes
2 answers
92 views

Is boiling oil seeds and oleaginous fruit as effective as soaking them overnight in cold water?

Those seeds are the base for vegan cheese preparation. In the process of experimenting with making my own vegan cheese, I am wondering whether soaking is equivalent to boiling in this context, since ...
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6 votes
1 answer
76 views

How important is it to watch vitamin K2 levels?

I've read an article arguing about the importance of vitamin K2 for correct calcium management in the body. There is danger of having low vitamin K2 in a vegan diet. How important is it to watch ...
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2 answers
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How much Potassium K from fennel is lost by juicing?

If I eat 100 grams of raw fennel (Foeniculum vulgare) I eat also mg 414 potassium, K (according to ndb.nal.usda.gov, USA National Nutrient Database ). But if I make a juice of 100 grams of raw ...
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4 votes
2 answers
197 views

In order to prevent thrombosis, what supplements should vegans take?

In order to avoid thrombosis and for good heart health, what supplements should vegans take? Would taking white egg or yolk or milk cure thrombosis disease?
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3 votes
1 answer
68 views

Do any vegan foods provide vitamin D₃?

Are there any non-animal whole foods that provide vitamin D₃? I know that vitamin D₃ can be obtained through supplements and vitamin D₂ is found in some mushrooms. Is sunlight the only other way for ...
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5 votes
1 answer
790 views

How much orange juice should I drink to help absorb iron from spinach?

Spinach is sometimes considered a good source of iron, especially when paired with ascorbic acid (vitamin C) as described in this answer. If I am consuming spinach by blending it up in a smoothie, ...
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5 votes
1 answer
297 views

Is iron deficiency anemia more common among vegans?

Is iron deficiency (and more severely, iron deficiency anemia) more prevalent among vegans? I've heard people say that it's important to eat red meat to get iron, but I've also heard several anecdotes ...
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3 votes
1 answer
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Do some varieties of rice contain less arsenic?

There are many news reports about inorganic arsenic being present in rice more than in other foods. This seems particularly relevant to vegetarians because rice and beans are common staple foods in ...
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8 votes
1 answer
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Are there risks from eating too much nutritional yeast?

Nutritional yeast is a very high source of protein with about 50% of energy coming from protein content in the food. In addition to protein, nutritional yeast also provides a variety of vitamins and ...
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5 votes
1 answer
896 views

Does dietary zinc/copper balance matter?

Cronometer, a tool for tracking micronutrients that is popular with some vegans and vegetarians, provides this nutrient balance indicator which suggests that dietary intake of zinc should be around ...
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14 votes
2 answers
282 views

After how long will one see symptoms of lack of B12?

Suppose a person goes vegan and neither eats food items with B12 nor supplements, i.e., doesn't take vitamin B12 at all. After how much time will the symptoms be visible and after how much time will ...
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8 votes
3 answers
408 views

What amount of vitamin B12 is required per day?

I read some questions in this site regarding B12. Some said 50 mcg was required per day, while some said 1000 mcg. While Vegan Society says 3 mcg per day atleast. What is the amount of B12 required ...
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5 votes
1 answer
146 views

How can vegans obtain sufficient zinc from whole foods?

Zinc is a mineral that we need in small amount every day for good health. Although zinc is found in many plant foods, it is less concentrated than in many animal-based foods. Males are known to have a ...
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8 votes
1 answer
153 views

How much coffee/tea can cause you to absorb less plant-based iron?

I recently discovered that iron we get from plants is not absorbed the same way as from meat, it is actually not the exact same iron: nonheme iron (plants) and heme iron (animals). Things can enhance ...
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8 votes
1 answer
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How should one adapt a vegetarian diet after breaking a bone?

I was wondering how one should adapt one's diet to optimize bone reconstruction efficiency. Popular knowledge tends to highlight the need for calcium, but I'd like to know if there are any scientific ...
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8 votes
1 answer
194 views

Nutritional data for homemade Greek soy yogurt

I make homemade soy Labneh (AKA Greek yogurt) from soybeans by making soy milk, making yogurt from that milk and then straining out the liquids using a cheesecloth. The only ingredients are soybeans ...
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10 votes
1 answer
112 views

Are calcium supplements harmful compared to calcium in whole foods?

I'm trying to be vegan, but it seems that vegan foods lack sufficient calcium to meet the Recommended Daily Intake of 1000 mg/day. I'm wondering if I should take calcium supplements, but I'm worried ...
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10 votes
1 answer
2k views

Any studies linking vitamin B12, melatonin, and sleep

Is there a study out there that links vitamin B12 specifically with lowered or raised melatonin? And related to that, is there any relation to high amounts of B12, and lack of sleep or other sleep ...
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8 votes
2 answers
254 views

Can vegans get sufficient iodine from plants and iodized salt?

The trace element iodine is an essential nutrient for humans. According to some nutrition professionals, good sources of iodine are iodized salt, seafood and dairy products, while plants might be a ...
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14 votes
3 answers
565 views

What are the best sources of vitamin B12 for vegetarians?

What are the best sources of vitamin B12 for vegetarians? Can milk and yogurt make up an adequate daily intake?
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8 votes
1 answer
458 views

Do commercial chicken's eggs contain B12?

If chickens are fed with only treated grain, where do they obtain vitamin B12 from? Are these eggs a good source of vitamin B12?
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8 votes
2 answers
174 views

Can too much B12 be harmful?

While I know that B12 is water-soluble vitamin and (as I understand it) it should be naturally expelled from the body, is this really the case even with continuously high intakes, eg. 1000mcg/day for ...
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11 votes
1 answer
159 views

When taking B12 supplements, is it a viable strategy to take higher dose every few days as opposed to lower dose every day?

As a recently converted vegan, I first wanted to try out not taking B12 supplements to see if I can get the recommended RDA from fortified foods alone. This turned out to be rather hard and I average ...
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6 votes
1 answer
50 views

Is there a daily limit for absorption of vitamin B12?

I am interested in knowing whether there is some biologically imposed limit for an amount of B12 that human body can absorb per day. If so, what happens with the rest of the consumed B12? Is it just ...
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10 votes
2 answers
631 views

Does a vegan diet expose us to a higher risk of fractures?

Because vegan diets exclude dairy products, many people might be afraid that this can lead to calcium deficiency and subsequently higher risk of fractures. Does this happen? What does scientific ...
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6 votes
2 answers
63 views

How to identify a vegan supplement?

If I am considering supplements to balance my dietary intake, how do I identify if they are vegan? To clarify, if I have altered my diet to eliminate eating animals, how can I be sure that my ...
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12 votes
2 answers
1k views

How to obtain the best iron absorption from spinach?

I've heard that while spinach contains plentiful amounts of iron, the iron content is hard for the human body to digest. Spinach contains oxalic acid that binds with some of the iron, making it ...
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11 votes
1 answer
168 views

Are (plant-based) vitamin D₂ supplements as effective as vitamin D₃?

Many vegans and non-vegans have low vitamin D levels. Apart from synthesizing it with sunlight, it is possible to ingest it from the diet, but there are no natural, reliable vegan sources of vitamin D,...
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10 votes
2 answers
93 views

Is there a protocol to help vegetarians/vegan chose the right concentration for B12 supplements?

Following this question, I am wondering if there is a clear protocol/algorithm (I do not know the exact medical term) that a vegetarian/vegan can use to compute the recommended daily amount of B12 (...
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23 votes
1 answer
292 views

Different types of B12?

I've realized that there are different types of B12 supplements. Most of them are from Cyanocobalamin, but there are also from Methylcobalamin. Does anybody know the differences or what is the best ...
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10 votes
1 answer
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Is Vitamin A plentiful in cooked or raw vegetables?

I have been under word-of-mouth impression that while vitamin A is most replete in meats, a vegan who eats nutrient rich vegetables or sweet potatoes and carrots intakes their full share. However, the ...
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14 votes
2 answers
909 views

Is Spirulina a good source of vitamin B12?

I've found mixed information online about using Spirulina as a source of vitamin B12 for humans when searching google for "Spiralina B12". For instance the first match states that Spirulina has a mix ...
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5 votes
1 answer
53 views

Are vegetarian and vegan micronutrient needs the same as traditional diets?

Inspired from this question about macronutrients, here I propose the analogue for micronutrients: are vegetarian and vegan micronutrient needs the same as traditional diets? Does any factor in vegan ...
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5 votes
1 answer
225 views

What is a good source of thiamine (B1), niacin (B3) and B12 for fruitarians?

This answer suggests that a diet consisting only of fruits is likely to lack sufficient thiamine (B1), niacin (B3) and B12. What kind of diet can you follow to cover those losses? Would eating grains ...
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10 votes
4 answers
173 views

Vegans: Besides supplements, what can substitute for Calcium?

The RDA for Calcium is 900 mg for adults: what are some good calcium sources for vegans? I already know of: Tofu Please exclude: Any Calcium pills or supplements. Milk and any dairy products. ...
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29 votes
3 answers
13k views

Where does the B12 in vitamin supplements come from?

I know that many animal products contain vitamin B12 and that it's very hard or even impossible to get enough from plant-based food. There are supplements which vegans should take. But what are these ...
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32 votes
6 answers
1k views

What is a good source of Vitamin B12 for a vegan?

My understanding is that Vitamin B12 is a vitamin that vegetarians and meat eaters get from animals and animal products; how can I obtain this vitamin as a vegan? Can I live without it safely?
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35 votes
7 answers
2k views

What are the main nutrient deficiency concerns for vegans?

What are the main nutrient deficiencies strict vegans are at risk of and how to avoid them?
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17 votes
3 answers
269 views

Do vegan diets contain enough calcium?

With lack of dairy products which comes from a cow, is it still possible to have enough calcium in your diet?
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