Plant-based dietary supplements: Vitamin B12, correct protein intake, and medicaments.
Hello!
Welcome to my blog! Today I will write about the concerns that affect us people who have a plant-based diet lifestyle,
How do you know if you are getting enough protein? In this post I will give you a formula to calculate your daily protein requirement, according to your lifestyle, and show you how it works for me!
I will also write about Vitamin B12, which is commonly acquired through animal protein - since we are not able to produce it ourselves, how can we get vitamin B12 while having a plant-based diet?
Ok, let's start by understanding what vitamin B12 is, and surprisingly the truth is that it does not come from animals directly ...
Vitamin B12 is not synthesized by animals, but by bacteria and by certain types of anaerobic microorganisms that are everywhere: in water, in soil and in plants (1).
These microscopic cobalamin producers are ingested by animals and inhabit part of their intestines, producing vitamin B12 that accumulates in their bodies and / or is excreted. Therefore, animals depend on the microbial production of their own intestinal flora or its presence in the diet (2).
Vegetables also have small amounts of this vitamin and they increase when they are fertilized with organic fertilizers such as manure or irrigated with fecal water (3). Even so, it is still in small quantities and in no case it is recommended to consume vegetables with remains of earth and without washing.
Why do we need Vitamin B12? What is the daily requirement?
Vitamin B12 deficiency affected 86 percent of all vegans. Vitamin B12 deficiency is serious and can cause anemia, nerve damage, neurocognitive changes, and, over time, paralysis—all problems that you don’t need.
The usual dose for the average person is 250 micrograms a day or 2,500 micrograms a week.
Given that 1 in 6 meat eaters are also vitamin B12–deficient, they might be wise to take an oral supplement themselves. (4)
What supplement do I use for the B12?
I personally use a daily supplement:
Deva, Vegan Prenatal Multivitamin & Mineral, I have used it for two years and it works very well for me!
90 Pills $ 11.50 - $ 0.13 per unit - very inexpensive and lasts for three months!
My GP recommended that I start taking prenatal well in advance of pregnancy, so i get prenatal and B12 at once.
Prenatal pills strengthen hair and nails!
Contains the necessary dose of nutrients and B12 of the day in a single pill.
When I first started taking them I felt a bit nauseous but that's normal because of the B12 - it was just the first few days of adaptation.
My husband uses:
Correct protein intake
Daily protein requirement for men and women
Adults need about 0.36 grams of protein per pound of weight per day. Multiply your weight by 0.36 to find out how much protein you need. (5)
For example, if you weigh 160 pounds: 160 x 0.36 = about 58 grams of protein per day.
To increase muscle mass in combination with physical activity, it is recommended that a person that engages in strength training regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight. (5)
For example, I exercise regularly and to increase muscle mass, the calculation would be like this:
0.8 grams of protein x 120 lbs (my weight) = 96 grams daily protein
Here’s what 96 grams of protein looks like from foods that I eat throughout the day
These foods are divided throughout the day between 7 am - 7 pm, normally but not strictly in this order:
Pre-training - 7 am: Ezequiel Tostada with 2 tablespoons of almond butter
Post-training - 9 am: Protein shake and 1/2 cup of nuts.
Lunch - 1 pm: Avocado Sandwich.
Dinner - 6 to 7 pm: Bowl of Brown rice, with sauteed vegetables, black beans and 1/2 avocado.
* I don't always drink a protein shake, about 3-4 times a week, especially when I exercise,
I use : Organic Protein ™ Plant-Based Protein Powder, and I usually buy it at Costco.
How do I make sure I reach the minimum protein intake daily?
The truth is, I don't count calories or macros, nor am I super strict with portions.
It is very important to know your own body and to know what works better for you individually, I feel in touch with my body, and trial and error have taught me what works for me and what does not. I always try to eat naturally, normally I’ll eat the same amount and the same foods, sometimes I feel more hungry if I have exercised more than normal if I have my period, all that counts... I listen to my body, I do not restrict myself to an exact amount, I eat 3 to 4 meals a day.
Eating this way works for me to stay active and with enough energy for my exercises and daily activities, it is what works for me personally according to my activity and requirements.
What medicaments do I use?
Honestly, I don't like taking a lot of medicines and I'm blessed to enjoy good health, before being plant-based I got the flu a lot, like 4 times a year! Since I’ve become plant-based, it’s about only 1 time a year, and so far this year I have not gotten sick :) However, the temperature is starting to drop and the change of season can sometimes bring sneezing or discomfort in the throat, when I start noticing something weird, I make this "Golden Milk" and I drink it a couple of times a day, here’s the recipe.
Golden milk - Ingredients:
1 cup of any plant-based milk
¼ tsp Ginger paste, powdered or grated!
¼ tsp Turmeric
½ tbsp of Honey or Maple Syrup
Cinnamon to taste
Pinch of black pepper
Instructions:
I heat the milk over low heat in a small pot, and add the ingredients, one by one, except the honey, stir with a hand mixer, when it boils remove it from the heat, I put honey in the cup, and then the milk, stir and I take it.
This milk strengthens my immune system and helps me with any symptoms!
It's anti-inflammatory, immune booster, and loaded with antioxidants, does not replace your doctor prescription but it's a good natural alternative.
“Let food be thy medicine and medicine be thy food.”
― Hippocrates
Sources:
(1) Márquez Rocha, F. J. (2000). Producción de vitamina B12 por Methanosarcina sp. utilizando metanol y acetato como fuente de carbono. Revista de la Sociedad Química de México, 44(3), 209-214.
(2) Albert, M. J., Mathan, V. I., & Baker, S. J. (1980). Vitamin B12 synthesis by human small intestinal bacteria. Nature, 283(5749), 781.
(3) Mozafar, A. (1994). Enrichment of some B-vitamins in plants with application of organic fertilizers. Plant and Soil, 167(2), 305-311.
(4) https://www.forksoverknives.com/wellness/every-vegan-vegetarian-needs-vitamin-b12/
(5) https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2
