5 Nutrients Vegans Should Watch | Dietitian Stephanie McBurnett

Learn about five nutrients anyone eating a plant-based diet may want to keep a close eye on.

They play a crucial role in maintaining a strong immune system, strength, and overall health. Dietitian Stephanie McBurnett shares what they are, the foods that contain them, and how much you need when she joins “The Weight Loss Champion” Chuck Carroll on The Exam Room LIVE.

Have a health question? Post it in the comments or chat and we’ll answer as many as possible during the live broadcast.

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Stephanie McBurnett

Chuck Carroll

Physicians Committee

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About Us
The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 12,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.

[fionadale]

I do not convert ALA to Omega 3. I know this because I tested through Omegaquant. I now take algae sources of Omega 3, retested and now in acceptable range.

[bloodforfeit]

If you need iron, try blackstrap molasses. Like 20% of dv of iron in a single 50 cal serving. It also has more calcium than milk, some of the highest potassium of any food, tons of copper, and more. Plus, it's dirt cheap and lasts for months unrefrigerated.

[simonalexandercritchley]

Kia Ora, watching from New Zealand.8 hours later but enjoying the show.
Some great things to add every day; beetroot, garlic, onions, apple cider & balsamic vinegar.
Blackstrap molasses, fresh ginger, turmeric, cloves,
paprika, cardamom, cocoa,
cinnamon.

[scienceislove]

Vitamin k1 is what we get from a plant based diet which is then converted into k2..
But the best source of vitamin k2 is ... Drum rolls...
NATTOS..

[lindavestal]

Dr. Michael Greger has recommended 1000mcg of B12 DAILY for those over 65 years of age.

[DDJones-yipm]

Great podcast! So informative and educational!!

[smallfootprint]

All of the above... Yes, I was eventually put on b12 shots. Now I'm good with a chewable once or twice a week. My diet is wfpb no oil, and avoid salt and sugar. It's working for me. I add some ready to eat wakame into my one dish meals, and eat some berries in my morning cereal... (no salt added Ezekiel crunchy cereal.) and now and then some cantaloupe or other melon. No added sugar. Yum. I like your guest. Got a lot of tips that I will look into.

[kaycox]

True, vitamin K1 is found abundantly in leafy green vegetables, but my understanding is that vitamin K2 is found in dairy products and fermented foods. Unless vegans are eating plenty of fermented foods, shouldn’t they be supplementing vitamin K2?

[kengaskins]

Good info. The only thing I would add is to ground your flaxseeds for the Omega-3s (this may have been mentioned).

[diannealice]

Thank you for having a reasonable professional on here who says it's okay to take a couple supplements and eat some salt.

[dorihungerbuhler]

Excellent show! What a wealth of information. Love the bonus tips!

[bh]

I dont think she is correct about the Omega 3 supplementation. Dr. Clapper thought it was not necessary to take Omega 3 supplementation. He ate a diet full of Omega3 like chia, flaxseed and walnuts. Over a years time Dr. Klapper was severely defiencent in Omega 3. He had to start supplentation and he advises all plant eaters to do the same.

[orangemoonglows]

honestly, people on this channel need to get updated on k2 mk7.

[Simon-Smith.]

I really enjoy the podcast, although I watch it on youtube. Just wanted to thank you for all your hard work in getting the correct information out there. 👍

[JorjaFox]

Good talk! A few things: (1) multivitamin like the mentioned brand should be avoided, synthetic junk! Take whole food vitamins/supplements from reputable source as needed. I take complement + (formulated for plant based eaters with only what we might need), (2) plant based non heme iron is best, body can regulate it, blood iron from animals is not regulated and causes iron poisoning linked to Alzheimer’s among other things, (3) I have been hearing lately about how blood test for omega 3 is not a good measure of omega stores, (4) salt - the RDA should be considered a max, we only need @500 mg, (5) hot dogs!! OMGosh processed meat is class 1 carcinogen not just bc it’s generally processed, but the combination of meat crap plus high levels of nitrites - avoid at all costs!!

[lisabarnetson]

Not too sure on Centrum. Complement offers a "multi" vitamin specific for Vegans. With these top 5 and I think 3 others. Selenium being one. Several plant based people I follow use it.

[diana]

Vegan Smart dogs, has a ingredient called carrageenan. something that I don’t want in my body I would stick with carrot hot dogs instead. it’s good to read all hidden ingredients in vegan process foods before buying🙏🏼

[Zar]

Excellent info, I'm vegan because I detest cruelty, and I think all vegans should have this info. Vitamin D is also good for anyone with fatigue. I have to watch my iron intake as I have Coeliac and IBD. Dates and prunes are high in iron. Tofu and lentils are my favourite in a meal. If you have very low Iron, and breaking nails, it can be indicative of Coeliac disease.

[samanthamacguire]

I love oats, but I do try to stick with organic oats since conventional oats get a good bit of glyphosate towards the end of the growing cycle

[robertturner]

This was a very nice discussion. I think on Vitamin K2 more could be said about how it is different from K1 and it is not really found in leafy greens but bacteria in our gut can make some K2 though not very much. I consume natto specifically to get K2 in my diet in higher amounts. This is a whole food plant based way to get K2 and I think western vegans could really benefit from adding this one food to their diet daily. K2 is important so calcium is deposited into bones and teeth instead of into soft tissues. Just make sure to get a natto without the fish sauce as that sauce is definitely not vegan.

I disagreed on her Omega-3 suggestion not to supplement but this is not settled science so still much respect. Technically ALA is the only recommended omega 3 fat so she is right but if EPA and DHA were set at an amount then relying on the conversion rate of ALA to these longer chain omega-3 fats gets scary especially for men where the conversion rate of ALA to EPA and DHA is really low. I think a daily supplement of EPA and DHA for brain health is the safer route for vegans. There are now vegan algae oils so taking a small amount of this is a great insurance policy for brain health. Even Dr. Klaper with PCRM has changed his mind on this to finally support a supplement of EPA and DHA for vegans.

I am studying to be an RD and this is where my nutrition education is leading me at the moment but I am just an RD2B.