Quote:
Originally Posted by heehaww
Is anyone here 100% vegan for health rather than ethical reasons? If so, I'm curious to hear your take on the B12 issue (because theoretically a complete, optimal diet wouldn't require fortification / supplementation though I guess that's not necessarily true).
I can chime in here.
First, the theory that a complete, optimal diet wouldn't require fortification or supplementation is no longer true.
The issue we face is that humans are changing their environment far too rapidly for evolution to provide the sole dietary adaptations.
B12 is an example of this. This vitamin is made by bacteria pretty much everywhere (including in the guts of some people). In our past, humans received plenty of B12 from the water they drank, the soil they ingested while eating plants, nuts and seeds as well as the animals and fish they ate.
In modern times, Vegans have a natural difficulty with this vitamin because our water is now sterilized as well as our fruits, vegetables, nuts and seeds being very clean and free of these bacteria as well as the vitamin they synthesize.
Meat eaters and dairy consumers have an easier time with B12 because the animals still eat "dirty" food containing B12. They store up the vitamin in their tissues and pass it on to people who eat them. It is important to mention that many meat eaters are deficient in B12 as well. I do not know the mechanism for this, but it is cause for concern if you are a meat eater as well.
Myself, I get a lot of B12 from nutritional yeast which is often fortified as well as the nut milks that I drink, also fortified. On top of those sources I also supplement. B12 and vitamin D are the two "vitamins" I recommend supplementing (unless you live in a tropical climate for D). Everything else, you can and should get in the right quantities with a proper diet.
I use cronometer to track my vitamins and minerals as well as macronutrients. If you are interested in eating well, I can't recommend this tool enough. It has taught me a lot about my personal nutrition successes and failures.
I like talking about this stuff and I'm reasonably informed, so if you have any questions about a vegan diet, I'll do my best to answer them here.