Which nutrient is at highest risk of deficiency in vegan diets and how can it be reliably obtained?

Which nutrient is at highest risk of deficiency in vegan diets and how can it be reliably obtained?

• A. Vitamin C; obtain from citrus fruits.
• B. Vitamin B12; obtain from fortified foods or supplements.
• C. Vitamin D; obtain from sunlight only.
• D. Iron; obtain from red meat.

Answer: (B)

Vitamin B12 is the nutrient most at risk in vegan diets because it’s produced by bacteria and is found almost exclusively in animal-derived foods. Since vegan eating excludes animal products, people must rely on fortified foods or supplements to meet their B12 needs. Without these reliably, B12 stores can run low, leading to fatigue, anemia, and nerve problems. You can obtain B12 reliably from fortified foods—like certain plant-based milks, cereals, and nutritional yeast—and from B12 supplements. In contrast, other nutrients mentioned can be obtained from plant foods or sunlight and fortified sources, but they don’t carry the same consistent risk in vegan diets as B12 does, making B12 the nutrient to prioritize for reliable intake.

Vitamin B12 is the nutrient most at risk in vegan diets because it’s produced by bacteria and is found almost exclusively in animal-derived foods. Since vegan eating excludes animal products, people must rely on fortified foods or supplements to meet their B12 needs. Without these reliably, B12 stores can run low, leading to fatigue, anemia, and nerve problems. You can obtain B12 reliably from fortified foods—like certain plant-based milks, cereals, and nutritional yeast—and from B12 supplements. In contrast, other nutrients mentioned can be obtained from plant foods or sunlight and fortified sources, but they don’t carry the same consistent risk in vegan diets as B12 does, making B12 the nutrient to prioritize for reliable intake.