Micronutrients & recovery
A high-protein plant-based diet does not compromise micronutrient status (Vitamin B12, Vitamin D, Calcium, Ferritin) compared to an omnivorous diet during resistance training, although ferritin levels may decrease in both groups.
You can follow a high-protein plant-based diet without worrying about losing essential vitamins and minerals, as long as you eat enough calories and protein. Just be aware that your ferritin (iron storage) might drop, which is also true for omnivores in this study, so monitor your levels if you feel fatigued.
The plasma lipidome, serum vitamin B12, vitamin D and calcium concentrations remained unaltered (all P > 0.05) throughout the intervention period, but fasting serum ferritin concentrations decreased to equivalent extents in both groups (P < 0.05).
Why this rating
Same RCT design as N1, small sample size.
Source
A high-protein plant-based vs omnivorous diet modulates markers of cardiometabolic health without altering micronutrient status during resistance training
Ino van der Heijden et al. · The Journal of Nutritional Physiology · 2025
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