Micronutrients & recovery
Adults consuming plant-based diets (vegetarian/vegan) have significantly lower intake and status of Vitamin B12, Vitamin D, Iron, Zinc, Iodine, and Calcium compared to meat-eaters, with vegans showing the lowest levels for B12, Calcium, and Iodine.
If you follow a plant-based diet, you must actively manage your intake of Vitamin B12, Iron, Zinc, Calcium, and Iodine. These nutrients are significantly lower in plant-based diets compared to meat-eaters, especially for vegans. Do not assume plant sources are equivalent; utilize fortified foods, diverse plant sources, and consider supplementation (especially B12) to meet recommended levels.
Intake and status of vitamin B12, vitamin D, iron, zinc, iodine, calcium and bone turnover markers were generally lower in plant-based dietary patterns compared to meat-eaters. Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density.
Why this rating
Based on a systematic review of 141 studies, providing robust observational data, though individual study variability exists.
Source
Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review
Nicole Neufingerl et al. · Nutrients · 2021
DOI 10.3390/nu14010029
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