5 Things to know before going PLANT-BASED

Thinking of going vegetarian or vegan? Here's a doctor's guide to vitamins and minerals that you need to know about

- AMBER BRAMBLE

From saving money to eating more sustainably, there are a lot of reasons why going plant-based makes sense. And it can also be good for your health, provided that you’re still ticking all of the right nutritional boxes.

If you’re new to plant-based eating, chat to a doctor or dietitian who can advise you on deficiencies you need to look out for and any supplements you may need to take.

“While I often emphasise that people should get their minerals and nutrients from food first, there are some eating plans where supplementation is helpful, if not crucial – particularly in vegan and plant-based eating,” Dr Michael Mosley from The Fast 800 says. “That’s because some nutrients that the body requires are not as readily available when you’re not eating animal products.”

Here, Dr Mosley reveals some common deficiencies to look out for...

1 VITAMIN

B12Low levels of B12 can lead to fatigue, weakness, constipation, loss of appetite, and neurological changes (numbness and tingling in the hands and feet, depression, confusion, dementia, and poor memory). Animal products are our main food source of vitamin B12, making it difficult to get enough if you’ve gone plant-based (unless cow’s milk is still a part of your diet). While you can get B12 in fortified plant foods, it is one of the key supplements needed for vegans and vegetarians.

2 SELENIUM