The Truth Behind Vitamin D and B12
LIVE WELL
The Truth Behind Vitamin D and B12
Natural Plant-Based Vitamin Sources
Image by Rachel Gorgestani via Unsplash
Following a plant-based or vegetarian diet is one of the best choices you can make for your body (and the environment!), but there are some vitamins and nutrients that you might end up being deficient in. Vitamin D and vitamin B12, for example, are often found solely in animal products and don’t make up a significant portion of a typical plant-based diet.
At Abbot’s Butcher, we’re passionate about finding ways to sustain plant-based lifestyles that benefit your body. With fortified foods, dietary substitutes, and supplements, you can stay on top of your health journey and make sure you aren’t neglecting any crucial vitamins.
Vitamin D
Vitamin D, often called the “sunshine vitamin,” is most commonly produced directly from sun exposure, but you can also increase your intake of various foods and other supplements. It’s one of the most essential nutrients your body needs—vitamin D helps maintain your bone and teeth health and prevents osteoporosis, a bone disease that affects more than 10 million American adults.
For plant-based eaters, seeking out foods fortified with vitamin D is an effective wellness strategy because animal products, not plant-based, have the most vitamin D. Often, plant-based alternatives are fortified with extra vitamins to help consumers make up for missing nutrients. The FDA, along with global organizations, partners with food manufacturers to ensure fortified foods are available to certain populations.
Oatmeal: Not only are oats good for your gut and high in fiber, but they’re also a great source of vitamin D, like most whole grains. They’re one of the most versatile grains and can be added to both savory and sweet meals.
Mushrooms: Because mushrooms grow in the sun, they’re full of vitamin D and other minerals. Sundried mushrooms are the most effective for getting an extra vitamin D kick, but even common mushrooms like cremini and shiitakes can be a great resource. Unlike other produce, mushrooms respond to light similarly to how people do, resulting in much higher levels of vitamin D. In fact, studies have shown that mushrooms actually provide the same amount of D as pills and supplements do.
Orange juice: Orange juice is a fortified drink filled with vitamin D and a great way to start your day with a splash of essential nutrients.
Even if you’re not on a plant-based diet, it’s important to understand how vitamin D plays an essential role in your body’s development. In most places across the country, it’s hard to get enough vitamin D through natural sunlight during winter unless you have a job that requires spending hours outside every day. So vitamin D deficiency is not uncommon, and with symptoms like bone and muscle fatigue, heart disease, and immune disorders, it’s definitely something you want to avoid.
If you’re looking for a mushroom-filled dish to satisfy both your flavor and vitamin D cravings, our “Beef” Stuffed Mushrooms recipe is hearty and nutritious.
Vitamin B12
While your body can produce vitamin D from sunlight, it needs a bit more help to hit the recommended amount of vitamin B12. Vitamin B12 helps regulate your blood and nerve cells and plays an important role in synthesizing and creating your DNA.
But like vitamin D, vitamin B12 is most commonly found in animal products. So while carnivores and some vegetarians have the opportunity to fulfill their B12 requirements from their diet, plant-based eaters might have more of a challenge.
A vitamin B12 deficiency can lead to anemia, nerve damage, and even depression. And because your body needs B12 to make red blood cells, you might also experience dizziness or numbness if you’re deficient in the vitamin.
Luckily, there are other ways for vegans and vegetarians to get vitamin B12—again, fortified foods come to the rescue as great natural diet supplements.
Fortified nutritional yeast: For a cheesy taste with extra vitamins, try nutritional yeast. Fortified nutritional yeast, made from a deactivated yeast, is a flakey, gluten-free ingredient that is an ideal cheese substitute. Not all nutritional yeasts are fortified, so keep an eye out for products that are labeled as such—they’re a great natural supplement rich in vitamin B12, protein, and even vitamin D.
Marmite: Although it might seem unconventional, marmite is another food source that’s ideal for plant-based eaters. It's a yeast extract that serves as a flavor enhancer for everything from vegetables to stews, and a single serving has 25% of your recommended daily vitamin B12 intake.
Oat milk or other milk alternatives: Oat milk, almond milk, and cashew milk are trendy among all types of eaters, but they’re especially valuable to those needing an extra infusion of daily vitamins. Most plant-based milks are fortified with vitamin B12, calcium, and other nutrients.
Fortified foods are a valuable method for adding more vitamin B12 to your diet. Still, if you’re plant-based or vegetarian, some studies recommend taking a B12 supplement to fully avoid an unhealthy deficiency. You can find vitamin B12 supplements in forms including liquid, gummies, and tablets, and all types are effective in providing a daily B12 boost. Your body only needs it in smaller amounts, so daily pills or gummies don’t interfere with your routine but still provide you with the nutritional support you need.
By recognizing how different diets can affect your nutritional requirements, you’re already staying ahead of your wellness journey and preventing life-threatening vitamin deficiencies. Self-care for your body comes in all shapes and forms, but balancing your diet and taking necessary supplements are significant steps for a healthier, more integrated lifestyle.