Plant based vitamins
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Plant-Based Vitamins: A Comprehensive Overview
Vitamin B12 Deficiency in Plant-Based Diets
Risk of Vitamin B12 Deficiency in Children and Adolescents
Children and adolescents on plant-based diets, particularly vegan and macrobiotic diets, are at a significant risk of vitamin B12 deficiency. This deficiency can lead to severe health issues such as growth stunting and irreversible damage1. Studies show that these groups have notably lower vitamin B12 levels compared to their omnivorous counterparts, although this risk is mitigated when total vitamin B12 intake is considered1.
Vitamin B12 in Adults on Plant-Based Diets
Adults following plant-based diets also face challenges in maintaining adequate vitamin B12 levels. Research indicates that vegans, in particular, have the lowest intake of vitamin B12 from food sources, necessitating supplementation to maintain adequate levels6 9. Supplementation with cyanocobalamin has been found to be more effective than methylcobalamin in maintaining serum holotranscobalamin levels, a marker of active vitamin B1210. Additionally, the aquatic plant Wolffia globosa (Mankai) has been identified as a potential plant-based source of bioactive vitamin B12, showing promise in increasing serum B12 levels when included in the diet8.
Antioxidant Vitamins in Plant-Based Diets
Occurrence and Function of Antioxidant Vitamins
Plant-derived vitamins, including both water-soluble (vitamins B and C) and lipid-soluble (vitamins A, E, and K), play crucial roles in human health due to their antioxidant properties and function as enzymatic cofactors2. These vitamins are essential for various metabolic processes and help in protecting cells from oxidative damage.
Vitamin C in Plant-Based Diets
Vitamin C, a potent antioxidant, is vital for numerous physiological processes such as iron absorption, collagen synthesis, and immune function. Humans rely on plant-based foods for their vitamin C intake due to the inability to synthesize it endogenously4. Increasing the vitamin C content in crops through biofortification can enhance both human health and plant stress resistance4.
Importance of Thiamine (Vitamin B1) in Plant Health and Human Nutrition
Role of Thiamine in Plants and Humans
Thiamine (vitamin B1) is crucial for both plant and human health. It acts as a coenzyme in metabolic pathways involved in energy production and stress responses in plants, and its deficiency in humans can lead to nervous system disorders3. Ensuring adequate thiamine intake through plant-based foods is essential for maintaining overall health and improving crop yields through biofortification3.
Nutrient Intake and Status in Plant-Based Diets
Comparative Nutrient Intake
Plant-based diets generally provide higher intakes of fiber, polyunsaturated fatty acids (PUFA), folate, vitamin C, E, and magnesium compared to meat-based diets. However, they often fall short in providing adequate levels of vitamin B12, vitamin D, iron, zinc, iodine, and calcium6. Public health strategies should focus on educating consumers about nutrient-dense plant foods and the importance of supplementation and food fortification to address these deficiencies6 7.
Conclusion
Plant-based diets offer numerous health benefits, including higher intakes of certain vitamins and antioxidants. However, they also pose risks for deficiencies in essential nutrients like vitamin B12, which can be mitigated through proper supplementation and dietary planning. Understanding the roles and sources of these vitamins is crucial for maintaining optimal health in individuals following plant-based diets.
Sources and full results
Most relevant research papers on this topic
Vitamin B12 levels in children and adolescents on plant-based diets: a systematic review and meta-analysis.
Children and adolescents on plant-based diets, especially vegan and macrobiotic diets, may be at risk of developing vitamin B12 deficiency.
Meta-AnalysisVitamins in plants: occurrence, biosynthesis and antioxidant function.
Plant-derived vitamins play essential roles in metabolism and have strong antioxidant potential, with B vitamins potentially playing important antioxidant roles.
Highly CitedThe importance of thiamine (vitamin B1) in plant health: From crop yield to biofortification
Thiamine (vitamin B1) is crucial for plant health and human health, with potential benefits from biofortification of crops to improve food security and human health.
Highly CitedVitamin C in Plants: From Functions to Biofortification
Increasing vitamin C content in crops can improve human health and enhance their nutritional value and stress resistance.
Highly CitedNew B vitamin recommendations in fish when fed plant-based diets
New B vitamin recommendations are needed for fish fed plant-based diets, as current recommendations may not be sufficient to maintain optimal growth and health.
Systematic ReviewNutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review
Plant-based diets generally have higher nutrient intake, but vegans and vegetarians may need more support for vitamin B12, calcium, and iodine.
Systematic Review
Very Rigorous JournalHighly CitedThe Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals
Plant-based diets are safe and effective for preventing and treating chronic diseases, with benefits ranging from cardiovascular disease to cancer, and osteoporosis.
Literature ReviewVery Rigorous JournalHighly CitedWolffia globosa–Mankai Plant-Based Protein Contains Bioactive Vitamin B12 and Is Well Absorbed in Humans
Mankai plant-based protein contains bioactive B12 compounds and can serve as a B12 plant-based food source, with potential benefits for weight loss and maintaining vitamin B12 levels.
Non-RCTVery Rigorous JournalA cross-sectional study of nutritional status in healthy, young, physically-active German omnivores, vegetarians and vegans reveals adequate vitamin B12 status in supplemented vegans
Supplementation with vitamin B12 (median 250 g/day) in healthy vegans ensures adequate B12 status comparable to that of healthy omnivores.
Efficacy of supplementation with methylcobalamin and cyancobalamin in maintaining the level of serum holotranscobalamin in a group of plant-based diet (vegan) adults.
Cyancobalamin supplementation is more effective in maintaining vitamin B12 levels in individuals following a plant-based diet compared to methylcobalamin, with more frequent intakes yielding optimal results.
Non-RCTVery Rigorous Journal