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Question: I am interested in beginning my transition to a plant based diet and was wondering if there are any supplements I will need while on such a diet?

Answer: Congratulations to you on your decision, this is a great way to start your new year!!! As for vitamin supplements...the only one that we don't get enough of on a plant-based diet high in fruits, vegetables, whole grains, and legumes - is Vitamin B12. This is because B12 is made by bacteria that often live in water and soil. Animals obtain their B12 from eating foods and soils containing these bacteria and humans then get it from eating the animals. (Because we live under more sanitary conditions – ie washing the dirt off of our foods – we do not ingest B12 directly.) As a result, if you adopt a plant based diet you should supplement with B12 (a minimum of 10mcg a day). Also, getting out in the sun for a bit every day is important to make enough Vitamin D. With those exceptions, no other supplements are necessary as you can get everything you need by meeting your caloric needs with a variety of whole foods (fruits, vegetables, whole grains, legumes, etc).

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