July 1, 2025 • 10 mins
Are you thinking of making a plant-based diet change but worry that you’ll then need to take all these EXTRA dietary supplements or you won’t get enough nutrition? Like vitamin B12 – isn’t that a nutrient all vegans and vegetarians need to supplement with, but others don’t?
Well yes and no. Let’s talk about this on today’s podcast. In this episode, we’ll look at the importance of vitamin B12, possible signs and symptoms of deficiency, and see if vitamin B12 is a vitamin only vegans and plant-based eaters need to be concerned about, or if it is a nutrient we ALL need to be conscious of, even if we’re on a regular diet. Join me inside this episode, and let’s find out!
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[Plant-Based Diets, Vitamins, Plant Based Eating, Plantbased Nutrition, Supplements, Vitamin B12 Deficiency, Dietary Supplements, Nutrition, Whole Foods, Health]
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Are you thinking of making aplant-based diet change, but worry
that you'll then need to take allthese extra dietary supplements,
or you won't get enough nutrition?
Like vitamin B12.
Isn't that a nutrient allvegans and vegetarians need to
supplement with, but others don't?
(00:22):
Well, yes and no.
Let's talk about this on today's podcast.
In this episode, we'll see ifvitamin B12 is a vitamin only vegans
and plant-based eaters need tobe concerned about, or if it is a
nutrient we all need to be consciousof, even if we're on a regular diet.
(00:43):
Join me inside thisepisode, and let's find out!
Welcome to the Plant BasedEating Made Easy Podcast.
I'm your host, Anna Tseng, plant-basedRegistered Dietitian and Transition Coach.
Hi Friend, do you want to regain yourhealth with plant-based eating but feel
overwhelmed and lost about how to do it?
(01:04):
Do you feel it'll be hard to changeyour meat-heavy diet and impossible
with working, running the home,or chasing after the grandkids?
If so, you're in the right place.
Here you'll find simple strategies,clear nutrition guidance and
practical tips to help you thriveplant-powered with more energy.
So, if you're ready to ditchthe guesswork and transform
(01:26):
your health the stress-free way.
Cozy up now with a hot cup of tea orlisten while you walk and let me show
you how doable plant-based eating can be.
Let's do this!
A number of years ago, my dad receivedthe news that he needed an immediate
stent placement because doctorsdiscovered he had at least 3 blockages
(01:49):
in his heart, with one of the arteriesbeing at least 90 percent blocked.
This came as quite a surprise to us,because up till that point, my dad
did not have any known heart issues,was taking daily walks, and seemed
pretty healthy on a regular diet.
Yet reflecting back, perhaps thiswasn't such an unexpected event.
(02:12):
Often, major life events like heartattacks and strokes are not the result
of a one-off food choice or exerciseaction, but are instead heavily
impacted by a series of lifestyleand dietary decisions made over the
course of at least a decade or two.
Those seemingly small, incrementaldecisions do add up, and it is
(02:36):
our physical body that feelsthe impact of these decisions
and suffers the consequences.
Friend, you might have just hada major health event yourself, or
seen it recently happen to a lovedone, and now your anxiety is rising
and you're dreading the next bighealth crisis you'll need to face.
(02:57):
Well, it's not too lateto turn things around.
If you're serious about lowering yourheart disease risk with a new plant
powered way of eating, let's connect.
Send me an email athealthnow@plantnourished.com or see
the contact links in the show notes.
I would love to see how I can helpyou in your situation and support
(03:19):
you in your plant-based diet journey.
Let's move together towards thebest health and nutrition for you.
Now let's get into today's topic.
There is often the idea that when youstart plant-based eating, you'll then
need to supplement with all theseextra dietary supplements, because
you'll be lacking them from your food.
(03:41):
Have you thought this?
In fact, I've had at least onemember from my community mention that
this was a key concern their doctorraised up when the member said she
wanted to start a plant-based diet.
The doctor got worried that the patientwould fall short of many nutrients,
and in one case was even trying todissuade her from eating this way,
(04:02):
suggesting a Mediterranean diet instead.
Sometimes, though, it's not thedoctor, but well-meaning family and
friends around us who voice theirconcern that eating plant-based
won't provide enough nutrients.
I've definitely had relatives bring upthis worry about nutritional adequacy for
our family during our trips back to Asia.
(04:24):
And it's not once, but many times.
But is this really the case?
Does eating plant-based really meanyou'll be put into a select group with
greater nutritional needs that canonly be met through supplementation?
Or are there nutrients that those on aregular diet also need to worry about?
(04:44):
Let's see how this applies to vitamin B12.
It's often been said that meats andother animal-based foods are a source
of vitamin B12, so you won't need toworry about vitamin B12 deficiency
if you are on a regular diet.
Well, there are two key things youneed to know in regards to this.
(05:05):
Here's the first.
Vitamin B12 is actually made by bacteria,and not by any animals or plants.
So humans and animals can only get itdirectly or indirectly from bacteria.
This means that animal meats can be asource of vitamin B12, but mainly because
(05:26):
this bacterial product has been storedor accumulated over time in their bodies.
This can be through various means, suchas microbes in the gut, contact with
plants, manure or dirt, eating manure,or through vitamin B12 supplemented feed.
Here's a second key thing to know: deficiency is more common than you think. (05:44):
undefined
Everyone should monitor their vitamin B12levels, including those on a regular diet.
So it's not just vegans,vegetarians, and plant-based eaters.
Studies in different countries, includingthe United States, have found a percentage
(06:07):
of the population to be either deficientor to have marginal vitamin B12 status.
This includes the elderly, children, andadults, many of whom are on a regular
diet centered on animal-based foods.
Now, why is this?
That's because vitamin B12 adequacydoes not just depend on intake, but also
(06:29):
on having adequate absorption ability.
Complicated pathways are actuallyinvolved in the absorption of vitamin B12.
The B12 found in foods is usuallyprotein bound, so it needs stomach acid
or gastric acid for initial digestion.
That's why, factors like being over50 years of age, health conditions,
(06:52):
Medications and surgeries likebariatric surgery can impair
absorption and increase the riskof having a vitamin B12 deficiency.
These are all reasons why meateaters on a regular diet also need
to be conscious of their vitaminB12 levels and ensure adequacy.
(07:13):
Remember that vitamin B12 is an essentialnutrient our body needs and it plays so
many key vital roles within the body.
These include DNA syntheses, the formationof red blood cells, central nervous
system functioning, and folate metabolism.
If you become deficient in vitaminB12, signs and symptoms experienced
(07:36):
could range from tiredness, weakness,and light-headedness to more severe
symptoms such as nerve damage, lossof reflexes, and cognitive problems.
Of course, if you have any of thesesymptoms, it does not mean you
definitely have a vitamin B12 deficiency.
But what it does mean is that youshould probably see your doctor
(07:57):
and have specific blood testsdone to check for this deficiency.
A few months ago, I learned ofa friend in his late 20s who
became vitamin B12 deficient.
He then needed to be treatedwith vitamin B12 injections
at subsequent doctor visits.
His wife cooks mainly vegetarian athome, but does eat a little meat,
(08:19):
while he himself is on a regular dietand eats more meat outside the home.
But after he started to experiencesome tingling in his hands, he went
to the doctor to get this checked out.
That was when he found out hehad a vitamin B12 deficiency.
This is just one real life example,but I hope it shows you the importance
(08:40):
of monitoring your vitamin B12levels and ensuring adequacy,
even if you are on a regular diet.
So today we looked at the questionof whether meat eaters also need to
worry about vitamin B12, and we sawthat the answer to this is 'yes'.
This is an important essential nutrientthat everyone, including those on a
(09:01):
regular diet, need to be consciousof and supplement if necessary.
We also looked at some of the keyroles vitamin B12 play within our
body, possible signs of deficiency, andfactors that can increase a person's
risk of having vitamin B12 deficiency.
Remember Friend, I'm here to helpyou reach the best nutrition and
(09:23):
health on a plant-based diet.
So reach out to me athealthnow@plantnourished.com or see the
contact links in the show notes if youwant help and support for your specific
situation and diet transition journey.
With the right guidance and support,you can thrive on a plant-powered
lifestyle and reach the besthealth for your remaining years.
(09:46):
I look forward to connecting with you.
Thank you for listening to the PlantBased Eating Made Easy Podcast.
If this podcast has helped you,please rate and leave a written
review on the Apple PodcastApp or iTunes to let me know.
Nothing will lift me up more than toread your review and see how this podcast
(10:07):
has made a difference in your life.
I also pick reviews to read on this showso your review could be one of them.
Come connect with me in my freeFacebook community group, Beginners
for Plant Based Diet Success.
Just go to bit.ly/pbdietsuccess.
That's B I T dot L Y forwardslash pb diet success.
(10:29):
You can also subscribe and followthis podcast to get notified
when a new episode goes live.
Signing off now, this is Anna, andI wish you the best health always.
Are you thinking of making aplant-based diet change, but worry
that you'll then need to take allthese extra dietary supplements,
or you won't get enough nutrition?
Like vitamin B12.
Isn't that a nutrient allvegans and vegetarians need to
supplement with, but others don't?
(00:22):
Well, yes and no.
Let's talk about this on today's podcast.
In this episode, we'll see ifvitamin B12 is a vitamin only vegans
and plant-based eaters need tobe concerned about, or if it is a
nutrient we all need to be consciousof, even if we're on a regular diet.
(00:43):
Join me inside thisepisode, and let's find out!
Welcome to the Plant BasedEating Made Easy Podcast.
I'm your host, Anna Tseng, plant-basedRegistered Dietitian and Transition Coach.
Hi Friend, do you want to regain yourhealth with plant-based eating but feel
overwhelmed and lost about how to do it?
(01:04):
Do you feel it'll be hard to changeyour meat-heavy diet and impossible
with working, running the home,or chasing after the grandkids?
If so, you're in the right place.
Here you'll find simple strategies,clear nutrition guidance and
practical tips to help you thriveplant-powered with more energy.
So, if you're ready to ditchthe guesswork and transform
(01:26):
your health the stress-free way.
Cozy up now with a hot cup of tea orlisten while you walk and let me show
you how doable plant-based eating can be.
Let's do this!
A number of years ago, my dad receivedthe news that he needed an immediate
stent placement because doctorsdiscovered he had at least 3 blockages
(01:49):
in his heart, with one of the arteriesbeing at least 90 percent blocked.
This came as quite a surprise to us,because up till that point, my dad
did not have any known heart issues,was taking daily walks, and seemed
pretty healthy on a regular diet.
Yet reflecting back, perhaps thiswasn't such an unexpected event.
(02:12):
Often, major life events like heartattacks and strokes are not the result
of a one-off food choice or exerciseaction, but are instead heavily
impacted by a series of lifestyleand dietary decisions made over the
course of at least a decade or two.
Those seemingly small, incrementaldecisions do add up, and it is
(02:36):
our physical body that feelsthe impact of these decisions
and suffers the consequences.
Friend, you might have just hada major health event yourself, or
seen it recently happen to a lovedone, and now your anxiety is rising
and you're dreading the next bighealth crisis you'll need to face.
(02:57):
Well, it's not too lateto turn things around.
If you're serious about lowering yourheart disease risk with a new plant
powered way of eating, let's connect.
Send me an email athealthnow@plantnourished.com or see
the contact links in the show notes.
I would love to see how I can helpyou in your situation and support
(03:19):
you in your plant-based diet journey.
Let's move together towards thebest health and nutrition for you.
Now let's get into today's topic.
There is often the idea that when youstart plant-based eating, you'll then
need to supplement with all theseextra dietary supplements, because
you'll be lacking them from your food.
(03:41):
Have you thought this?
In fact, I've had at least onemember from my community mention that
this was a key concern their doctorraised up when the member said she
wanted to start a plant-based diet.
The doctor got worried that the patientwould fall short of many nutrients,
and in one case was even trying todissuade her from eating this way,
(04:02):
suggesting a Mediterranean diet instead.
Sometimes, though, it's not thedoctor, but well-meaning family and
friends around us who voice theirconcern that eating plant-based
won't provide enough nutrients.
I've definitely had relatives bring upthis worry about nutritional adequacy for
our family during our trips back to Asia.
(04:24):
And it's not once, but many times.
But is this really the case?
Does eating plant-based really meanyou'll be put into a select group with
greater nutritional needs that canonly be met through supplementation?
Or are there nutrients that those on aregular diet also need to worry about?
(04:44):
Let's see how this applies to vitamin B12.
It's often been said that meats andother animal-based foods are a source
of vitamin B12, so you won't need toworry about vitamin B12 deficiency
if you are on a regular diet.
Well, there are two key things youneed to know in regards to this.
(05:05):
Here's the first.
Vitamin B12 is actually made by bacteria,and not by any animals or plants.
So humans and animals can only get itdirectly or indirectly from bacteria.
This means that animal meats can be asource of vitamin B12, but mainly because
(05:26):
this bacterial product has been storedor accumulated over time in their bodies.
This can be through various means, suchas microbes in the gut, contact with
plants, manure or dirt, eating manure,or through vitamin B12 supplemented feed.
Here's a second key thing to know: deficiency is more common than you think. (05:44):
undefined
Everyone should monitor their vitamin B12levels, including those on a regular diet.
So it's not just vegans,vegetarians, and plant-based eaters.
Studies in different countries, includingthe United States, have found a percentage
(06:07):
of the population to be either deficientor to have marginal vitamin B12 status.
This includes the elderly, children, andadults, many of whom are on a regular
diet centered on animal-based foods.
Now, why is this?
That's because vitamin B12 adequacydoes not just depend on intake, but also
(06:29):
on having adequate absorption ability.
Complicated pathways are actuallyinvolved in the absorption of vitamin B12.
The B12 found in foods is usuallyprotein bound, so it needs stomach acid
or gastric acid for initial digestion.
That's why, factors like being over50 years of age, health conditions,
(06:52):
Medications and surgeries likebariatric surgery can impair
absorption and increase the riskof having a vitamin B12 deficiency.
These are all reasons why meateaters on a regular diet also need
to be conscious of their vitaminB12 levels and ensure adequacy.
(07:13):
Remember that vitamin B12 is an essentialnutrient our body needs and it plays so
many key vital roles within the body.
These include DNA syntheses, the formationof red blood cells, central nervous
system functioning, and folate metabolism.
If you become deficient in vitaminB12, signs and symptoms experienced
(07:36):
could range from tiredness, weakness,and light-headedness to more severe
symptoms such as nerve damage, lossof reflexes, and cognitive problems.
Of course, if you have any of thesesymptoms, it does not mean you
definitely have a vitamin B12 deficiency.
But what it does mean is that youshould probably see your doctor
(07:57):
and have specific blood testsdone to check for this deficiency.
A few months ago, I learned ofa friend in his late 20s who
became vitamin B12 deficient.
He then needed to be treatedwith vitamin B12 injections
at subsequent doctor visits.
His wife cooks mainly vegetarian athome, but does eat a little meat,
(08:19):
while he himself is on a regular dietand eats more meat outside the home.
But after he started to experiencesome tingling in his hands, he went
to the doctor to get this checked out.
That was when he found out hehad a vitamin B12 deficiency.
This is just one real life example,but I hope it shows you the importance
(08:40):
of monitoring your vitamin B12levels and ensuring adequacy,
even if you are on a regular diet.
So today we looked at the questionof whether meat eaters also need to
worry about vitamin B12, and we sawthat the answer to this is 'yes'.
This is an important essential nutrientthat everyone, including those on a
(09:01):
regular diet, need to be consciousof and supplement if necessary.
We also looked at some of the keyroles vitamin B12 play within our
body, possible signs of deficiency, andfactors that can increase a person's
risk of having vitamin B12 deficiency.
Remember Friend, I'm here to helpyou reach the best nutrition and
(09:23):
health on a plant-based diet.
So reach out to me athealthnow@plantnourished.com or see the
contact links in the show notes if youwant help and support for your specific
situation and diet transition journey.
With the right guidance and support,you can thrive on a plant-powered
lifestyle and reach the besthealth for your remaining years.
(09:46):
I look forward to connecting with you.
Thank you for listening to the PlantBased Eating Made Easy Podcast.
If this podcast has helped you,please rate and leave a written
review on the Apple PodcastApp or iTunes to let me know.
Nothing will lift me up more than toread your review and see how this podcast
(10:07):
has made a difference in your life.
I also pick reviews to read on this showso your review could be one of them.
Come connect with me in my freeFacebook community group, Beginners
for Plant Based Diet Success.
Just go to bit.ly/pbdietsuccess.
That's B I T dot L Y forwardslash pb diet success.
(10:29):
You can also subscribe and followthis podcast to get notified
when a new episode goes live.
Signing off now, this is Anna, andI wish you the best health always.
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