Vegans Were Always Right – Stop Using B12 to Justify Your Steak Habit

Switching to a plant-based lifestyle is no longer a popular option – it’s a global shift driven by health, the environment, and ethics. But an important question remains: Can you get everything your body needs from plants alone?

The short answer from the Academy of Nutrition and Dietetics in its updated 2025 position paper is yes.

The institute confirms that a properly planned vegan diet is adequate for adults – although it does not include children and pregnant or lactating people in this guideline – and provides long-term benefits for cardiometabolic health.

A non-negotiable vitamin

If there’s one rule of thumb in a vegan diet, it’s that you can’t ignore vitamin B12. This nutrient is important for maintaining a healthy nervous system and producing red blood cells.

Deficiency does not appear overnight because the liver can store B12 for years. However, when those stores are depleted, the result can be irreversible nerve damage and severe fatigue.

Unlike many other vitamins, B12 is not found naturally in plant foods. In nature, B12 is produced by bacteria found in soil and water; because we modern people wash our products and purify our water, those natural resources are gone.

While grazing animals get B12 from the earth, domesticated animals have to cut out the middleman. The B12 found in fortified foods and supplements is produced by bacterial fermentation, making it completely animal-free.

To stay safe, you have three reliable options: Eat a solid food like nutritional yeast two to three times a day, take a daily supplement of at least 10 micrograms (mcg), or take a weekly high-dose supplement of 2,000 mcg.

Bridging the metal gap

Iron is another area where source is as important as price. Plants provide non-heme iron, which the body does not absorb as easily as the heme iron found in meat. Because of this low bioavailability, vegans may need more iron than meat eaters to maintain healthy levels.

The secret to making plant-based iron work is vitamin C. Combining iron-rich foods like lentils, beans, or spinach with a squeeze of lemon or a side of chili can triple your absorption rate.

On the other hand, you should avoid drinking tea or coffee with your meals, as the tannins in these drinks can prevent iron from entering your system.

Protecting your bones and heart

As we age, bone density becomes a major concern. Calcium is often associated with milk, but you can find it in kale, bok choy, and calcium-rich tofu. However, calcium does not work alone. It needs vitamin D to be absorbed effectively.

Since vitamin D is produced mainly through sunlight, many people – regardless of their diet – are deficient during the winter months. For vegans, obtaining highly absorbable vitamin D3 from food has historically been difficult. Although UV-treated mushrooms offer some benefits, most fortified cereals rely on the less active D2 form.

Fortunately, vegan D3 supplements derived from lichen are now widely available. Many experts suggest a daily target of 1,000 to 2,000 international units (IUs) to maintain optimal bone density.

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The truth about plant proteins

You may have heard that plant proteins are not complete, but this is a well-debunked myth. As long as you eat a variety of grains, cereals, and nuts, your body will synthesize the necessary amino acids.

The real challenge for mature adults is the total volume required. Because plant proteins have low digestibility compared to animal sources, emerging research suggests that older vegans should aim for 1.3 to 1.5 grams (g) of protein per kilogram of body weight to prevent muscle loss.

For a 150-pound person, that translates to about 90 g to 100 g of protein daily. Although it’s achievable with tofu, lentils, and tempeh, hitting that target requires careful meal planning.

Follow the evidence

A recent study by 2024 highlights a more nuanced picture of plant-based health. Although vegans consistently show a lower risk of heart disease and Type 2 diabetes, long-term data show a higher risk of bone fractures when the diet does not contain enough calcium, vitamin D, and protein.

The takeaway is not that the plants are the problem, but rather the quality of the food. Highly processed meat alternatives do not provide the same protection as those built from whole plants. In fact, modeling studies show that switching from a standard Western diet to a vegan diet at age 40 can increase life expectancy by five to nine years.

Switching to a vegan diet is not an all-or-nothing game. If you’re looking to get started, focus on adding one nutritious plant-based dish a day rather than preparing your entire kitchen at once.

Consider scheduling an annual blood test to monitor your B12, vitamin D, and iron levels. This data-driven approach ensures that you enjoy the benefits of plant health without the hidden costs of deficiency.

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