A 2016 paper from the Journal of the Academy of Nutrition and Dietetics supports a plant-based diet when it’s well-planned. The group suggests adding a B12 supplement or finding foods that are fortified with B12. If you choose to take a vitamin B12 supplement, make sure you take it with food to be sure it’s properly absorbed, according to a 2022 article in the European Journal of Nutrition. Aim for 2.4 micrograms (mcg) for adults (via WebMD). If you’re not a vegan or vegetarian, you can supplement your plant-based diet with locally-sourced or organic dairy and poultry to get some B12 (via Healthline). If you eat beef, choose grass-fed brands. Seafood lovers should opt for sustainable fisheries.
Although a plant-based diet might make you deficient in vitamin B12, celiac disease and drinking heavy amounts of alcohol can block the absorption of this and other nutrients, according to WebMD. Check your heartburn and diabetes medications as well because they also might interfere with your body absorbing B12.
