Do all vegans need a B12 supplement?

Yes. B12 is produced by bacteria, not plants, so every plant-based eater should take either a daily low-dose supplement or a larger weekly dose, or rely consistently on fortified foods.

How can I absorb more iron from plant foods?

Pair iron-rich foods such as lentils, tofu and pumpkin seeds with vitamin C, and keep tea and coffee to between meals rather than with them.

Is algae oil as good as fish oil?

Algae oil supplies the same DHA and EPA that fish accumulate from algae in the first place, without the ocean-depletion or contaminant load.

Food & Nutrition

B12, iron and supplements on a plant-based diet

A no-hype guide to the handful of nutrients worth supplementing on a plant-based diet — B12, vitamin D, iodine, omega-3 DHA/EPA — plus how to raise iron and zinc absorption from food alone.

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Nutrition & Santé Végétal

This hub is being filled in this edition. Browse the desks above in the meantime.

Questions this hub answers

Do all vegans need a B12 supplement?: Yes. B12 is produced by bacteria, not plants, so every plant-based eater should take either a daily low-dose supplement or a larger weekly dose, or rely consistently on fortified foods.
How can I absorb more iron from plant foods?: Pair iron-rich foods such as lentils, tofu and pumpkin seeds with vitamin C, and keep tea and coffee to between meals rather than with them.
Is algae oil as good as fish oil?: Algae oil supplies the same DHA and EPA that fish accumulate from algae in the first place, without the ocean-depletion or contaminant load.