How a vegan diet affects your brain - BBC REEL

Is taking up veganism one of your New Year's resolutions? A well-planned vegan diet can be delicious, nutritious, and environmentally friendly. But understanding the nutritional impact of changing your diet is really important.
In this video, Kimberley Wilson, a psychologist with a master's degree in nutrition, looks at what impact a vegan diet can have on the health of your brain, highlighting what you should be aware of and the best ways to address it to ensure your diet is as healthy as possible.
Written and presented by Kimberley Wilson
Animation by Daire Collins
Disclaimer: All content within this article is provided for general information only, and should not be treated as a substitute for the medical and dietary advice of healthcare professionals. The BBC is not responsible or liable for any diagnosis or actions taken by a user based on the content of this site. The BBC encourages anyone interested in making dietary changes to consult their healthcare provider beforehand. Always consult your own GP if you're in any way concerned about your health.
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[@macalienx]

when people talk about nutrition they must be very careful how they present things. I have been b12 deficient in b12 for years on an omnivore diet. I always went to the doctor and there wasn't one who thought it could be a lack of b12... only when I changed my diet to vegetarian did I read about b12 and since then I checked my blood levels and saw it was very low. now I take a supplement and the values ​​are stable and I have no more symptoms. So vegans aren't the only people in danger when it comes to b12....coline you can find it in tofu, soy milk, quinoa, broccoli, peanut butter... omega 3's exist in chia and flaxseeds. .. they would be much more sincere and help people more if they researched and found alternatives. supplements should only be used if food or body absorption fails.

[@justinberber9848]

Choline in broccoli? Try again

[@macalienx]

@@justinberber9848 see the USDA Database for the Choline Content of Common Foods

[@Sara-bw8xi]

Plant based is not the same as the body can’t absorb everything in it even if it is avaiable in it

[@macalienx]

@@Sara-bw8xi if you are talking about the b12 for sure. There is plenty of b12 in plants but in a different form that we cannot absorb. That's because is so important to supplement. There is less absobtion in plants in some nutrient, but that does not mean you can't absorb them. People that follow a vegan diet tend to eat a wider variety of food.

[@justinberber9848]

@@macalienx in half a cup of broccoli there's 31 mg of choline, which I'm sure is not 100% bioavailable. If 60% is bioavailable (being generous), that's 15 mg of choline. The daily recommended intake of choline is 600 mg. So my original point still stands. Choline in broccoli? Try again

[@maritamiozzy]

What a disservice this video, everyone in the modern world needs to check and supplement B12, not only vegans.

[@caffinnascreations6948]

No! Have blood test done to check your B12 level beforehand to see if you need to supplement. My B12 level is high without a supplement.

[@darith770]

@@caffinnascreations6948 B12 is not a food thing. b12 is made from bacteria

[@ethicallybasedexomnivore]

Yes. Everyone should be taking a B12 supplement. Even the animals that are forcibly bred into existence are given a supplement because they don't naturally produce it themselves. But this is the BBC. Of COURSE they're going to misrepresent the data.

[@macalienx]

@@caffinnascreations6948 great, if you checked and the levels are ok there is no need to suplement. This is different from person to person, sometimes it doesn't even matter the diet you have but the way your body works.

[@janalu4067]

Yes, everyone should consider B12 - especially older people: They don't utilise it as well as they used to when younger. B12 helps prevent cognitive decline!!!

[@ck-pz5ou]

I have been vegan since I was around four and right at the end of covid I had an abnormal amount of anxiety so I went the doctor and I took a bunch of tests like blood and urine, and they told me that my mineral levels were perfect except I had vitamin D deficiency because I was staying inside all the time (lockdown). Never had a food related deficiency. Just thought I'd add a perspective.

[@simonschuster7812]

Not linking any sources is kinda Sus.

[@danquaylesitsspeltpotatoe8307]

To be fair they where not very smart people when they decided to become vegan!

[@drunkvegangal8089]

Wholly sus! Who paid her off?

[@danquaylesitsspeltpotatoe8307]

Its a YT video not a paper! The vegans couldnt comprehend even if their religion demanded they didnt!

[@drunkvegangal8089]

@@danquaylesitsspeltpotatoe8307 As you well know, being vegan is not a religion. There are a ton of yt videos that carefully explain this fact. In short, vegans don't think or behave like people practicing a religion. Not at all. As well disproportionate number of vegans happen to be atheists.

[@ajcorpor3385]

Feel sorry for whoever goes to the BBC for nutrition advice

[@aclark903]

Let's face it, the BBC is far from reliable on many things these days.

[@ariasworld9991]

👏👏👏

[@yraos]

❤️ Thanks a lot AJ. I was going to write exactly the same comment 👍🏽

[@fabianastua]

Well..... Not sure about that. Specially when some "studies" are paid by butchers.

[@donnahollywood8007]

Yeah I won't be back.

[@soundslikebroken3333]

Plant foods that are especially rich in choline include tofu, soynuts, soymilk, cruciferous vegetables, cooked dried beans, quinoa, peanuts, and peanut butter.

[@larrykennedy2874]

They’re also full of anti nutrients that negate most of the alleged nutrients they contain. As the cecum in the human digestive system is substantially smaller than herbivores we are honestly not equipped to fully assimilate the nutrients in fruits and vegetables. The science doesn’t lie. Since I stopped eating fruits and vegetables entirely and only eat animal products my blood pressure, skin conditions and brain fog have disappeared. My blood counts are excellent, cholesterol ratios and triglycerides are perfect. My lean body mass has increased and my percentage of visceral fat has decreased to 11% from 21% in only 4 months. I had been battling eczema for the past few years and within less than a week my eczema cleared up. No vegan diet diets could have yielded so many positive results . We’re not designed to eat fruit and vegetables or grains. Vegans are so gullible in believing the false information being fed to them. They refuse to accept and research both sides of the argument. If vegans performed unbiased research they would most likely not continue being vegan. Eat meat you’ll feel better. It boils down to bioavailability of nutrients, vegetables are the least bioavailable foods for humans and that is a fact. Meat also provides vitamin C, and our bodies absorb it entirely and because there are no carbohydrates to interrupt the absorption of vitamin C we have zero risk of vitamin C deficiency. Unlike vegans I thoroughly researched all the information and tested the results personally. Since going full carnivore I have never been healthier, my blood tests are all the confirmation I need. I don’t lack energy, I sleep better and my body weight is finally dropping, quite rapidly I might add. Also I am able to eat less mass and feel satisfied all the while getting all the nutrients necessary to thrive. Unlike vegans who must feed constantly just to meet their RDI. Rant concluded.

[@ScrappyCoCo0]

I like tofu and broccoli

[@IRosamelia]

I wouldn't know how to be vegan without tofu. It's a game changer

[@foanna18]

Plants have lower or higher toxicity as defense mechanism

[@okaynope5197]

@@foanna18 Thanks for spamming this everywhere Carnivore MD. Small amounts of toxins are not necessarily a problem and long term research on plant based diets are better for all cause mortality, not worse.

[@sarahfisher8093]

Check Vitamin D and Iron as well. Drs are not familiar with the severe effects of low ferritin levels (storage of iron). Iron deficiency can cause fatigue, dizziness, brain fog, anxiety and much more!

[@okaynope5197]

@@sarahfisher8093 Those symptoms are prolific of many illnesses and easy to misdiagnose but any doctor would know that low iron causes those symptoms.

[@oliviazg]

B12 is produced by BACTERIA, not livestock. A lot of livestock is actually supplemented for B12 through their feed.

[@tomlauris]

So what? Still no B12 in plants. Eat more wild game, fish, seafood or animals on pasture if that's your problem.

[@brandonevans406]

@@tomlauris there is B12 in the bacteria of plants you nimrod

[@botzer8817]

@@tomlauris Its only because the greens are sterilized/asepticized nowadays that you don't find B12 in them. Naturally herbivores find b12 in their foods thanks to the bacteria.

[@reubenmorris487]

@@tomlauris Nutritional yeast or supplements.

[@tomlauris]

@@reubenmorris487 Also add D3 to your supplements, and K2, and DHA, and iodine, and iron, and zinc, and protein powders, and.... I've seen vegans in their 20s eating more pills than nursery home patients

[@fakename9303]

She forgot to mention the reduced risk of Alzheimer’s disease… guess the British Lard Board didn’t tell her 🤷‍♀️

[@veganandlovingit]

I'm healthy at 57. On no meds, blood pressure 120 over 84. Been vegan since I was pregnant at 25. Went vegan in second trimester. Son now 32 and still vegan (whole life). He is healthy, has a degree, very intellectual. So there (tongue out). I earned a degree in my 40's and a Masters in my early 50's, so I am obviously not completely useless, yet. TBH i didn't watch this video, just read a few of the comments and got the gist of what the BBC is laying down lol I have taken B12 periodically and same with my son.

[@NotPCandnotadelusionalenabler]

But are you living vegan or you say you're vegan and just eat vegan?

[@NotPCandnotadelusionalenabler]

@@veganandlovingit what's wrong with the question?

[@NotPCandnotadelusionalenabler]

@@veganandlovingit how am I suppose to reply if I don't know what is confusing you?

[@quillo2747]

62, healthy, no meds, one of my kids is a doctor, the other a PhD chemist, 35 years carnivore. Fed my kids bone marrow and liver.

[@soychelly836]

They are always trying to demonize being vegan! They want us to keep abusing animals and using them for our selfish needs in order for them to keep making millions out of pharmaceutical companies when people end up having very high cholesterol and high blood pressure! If you don’t do it for the animals do it for yourself! Go vegan!!

[@telescopicS627]

The reason we eat meat is because it is more nutrient dense. Our ancestors prefer meat to vegetables because when you eat only vegetables you have to spend half your day chewing to get the same nutrients. The problem with meat arises when you eat American sized portions and the meat is half your plate.

[@okman9684]

Meat and slavery was quite productive in the past. Actually it was the basis of our civilization but in today's world both are not sustainable. Meat causes environmental decay and slavery causes every problem possible. So we have to change our diet according to our circumstances. You can't feed the entire world meat. Neither can raise cattle in space or moon. You have to go vegan or plant based in future for environmental reason in earth and sustainability issues in space

[@fakestrawberries]

I've been vegan for nearly 7 years now and my bloods have recently come back with absolutely nothing wrong with them (I had a blood test because my resting heart rate was significantly low for someone who doesn't do a lot of intense exercise). Over the last two or so years I've started to take a multivitamin, but otherwise have not experienced any health downsides to it, however we're all different. The important thing is to listen to your body, visit the doctor when things don't seem right, and to keep your diet varied and full. Yes it's vegan to just eat pasta with passata but it's not healthy nor is it sustainable. Experiment and work out what's best for you, and regularly check in with yourself if something needs to change. Make sure to find good protein sources you like, try out some of those vegan substitute meats if you want to (or can afford to!), and buy foods that are fortified in B12 and other vitamins you can't get so easily.

[@foanna18]

Plants have lower or higher toxicity as defense mechanism

[@katarinajanoskova]

Do you have enough iron? I seem to struggle with that. I tried to give blood twice last year but my Hb was too low. Not low enough to be sent to GP but not enough to be able to give blood. Not sure what foods to eat more of (I do love lentils and dark green leaves and nuts...).

[@foanna18]

Toxic proteins in plants

[@helveticaneptune537]

Your sample size 1 (yourself) so take it with a pinch of salt. The studies discussed in the video involve more than one person.

[@okaynope5197]

@@katarinajanoskova Plant based protein powder has a lot of iron due to them being condensed versions of peas and grains. I would reccomend blending that with some fruits high in vitamin c and maybe some kale to aid in absorption. Lentils and beans are a bit difficult to absorb iron from.

[@mem9071]

I'm going to agree with the comments saying there some misinformation about B12 and I'd also like to share my own experience. I was just a step close to obesity with bulimia. When I found out the truth about animals, I decided to try it going vegan. AFTER doing my own research and **consulting a dietician for the right nutrition . That was 7 years ago and it changed my life, as I'm completely healthy and most important thing is that I lost my unnecessary cravings, and of course lost weight. [I also don't have B12 deficiency and take no supplements]

[@rasputozen]

I also didn't start taking a b12 supplement right away when I went vegan and noticed no difference in health. I take one now though just in case as it costs very little and really doesn't inconvenience me much. I recommend everyone, vegan or not, take one honestly. Medical professionals agree on it's importance in human physiology and I think it's wiser to heed that advice than gamble your health on a hunch or personal experiment.

[@mem9071]

@@rasputozen Interesting but speaking for me, since I'm ok with B12 my doctor didn't tell me to take B12 . Have you asked yours or made your own research?

[@rasputozen]

@@mem9071 If your b12 levels are ok then I'd say keep doing what you're doing but keep an eye on them periodically just to be safe. I just want my fellow vegans to be as healthy as possible!

[@jonahwhale9047]

@@mem9071 a) Do you eat foods fortified with B12, e.g. yeasts, milks, cereals etc? b) Have you had your B12 levels checked? It's possible to cruise on your body's stores of B12 for years but ultimately you need some from somewhere. Why would your doctor mention anything either way unless some kind of symptoms arose? Doctors are, as raspberry stated, poor informed about B12.

[@jonahwhale9047]

@Moonlight Gamers Why didn't she just take B12 directly then? B12 deficiency alone is enough to make anyone feel sub-par but the fix is taking B12, not killing animals. You're confusing correlation with causation.

[@Rachypenguins]

where do animals get their iodine though? surely we are better off eating the source, instead of eating it 2nd hand through animal products. i love seaweed.

[@okaynope5197]

Supplements in their feed. It is actually hard to get the right amount plant based. Just buy a supplement if you aren't and make sure you are getting enough selenium with it since poor iodine to selenium ratios can he probematic. Selenium is found in whole grains.

[@tomlauris]

Enjoy your seaweed, I prefer to eat the fish.

[@althomas6045]

seaweed killer!

[@okaynope5197]

@@althomas6045 fish you eat have a 50 percent probability of being farmed fish that are eating algae, plant compounds, and maybe seaweed as well. So ironically you are paying for even more plant deaths than she is.

[@broddr]

Same with B12. That vitamin is only made by bacteria. So farm animals (95% of the typical diet) get B12 as a supplement in their feed, and people are getting that supplement 2nd hand. Fish & game get B12 by eating food that has B12 making bacteria on it. So vegans can just cut out the middle animal and consume a B12 supplement directly or, like farm animals, by eating plant foods that have been supplemented with B12.

[@jamesmcbeth4463]

You would think the BBC would have informed us that humans originally had B12 in their diet because of bacteria in the untreated water they drank, not from an animal diet. Pretty much everybody needs to supplement B12 regardless of diet. Also, the BBC didn't seem to consider vegans getting B12 from fortified foods like cereals and many plant based processed " meats " are fortified with B12.

[@thanatosor]

- Iodine : Seaweeds, Iodized salts... - Selenium : nuts - Coline : tofu, soy milk, quinoa, broccoli - Omega 3 : chia/flaxseeds, hemp seed, tofu - B12 : Maitake Mushroom, Nutritional Yeast.

[@eeyorehaferbock7870]

But is it enough? Like, how much of each would we have to eat to be healthy?

[@leo8273]

​@@eeyorehaferbock7870 not much . with regards to micronutrients especially; the body can make a little last a long way

[@husser5475]

So it can be a perfect dish if you make it in japanese way without bonito soup!

[@thanatosor]

@@husser5475 exactly

[@thanatosor]

@@eeyorehaferbock7870 checkout Bryan Johnson Blueprint for amount of each. But typically I think it's 50g of each ( Maitake, Cauliflower, Broccoli) and 300g of your chosen legumes / lentils. Topup with seeds like chia, hemp & olive oil

[@kiwikim5163]

Cholesterol is a very weak predictor of heart disease. Most people who have heart attacks didn’t have high cholesterol. Only one type of LDL causes heart disease. These are the dense particles that have been damaged by sugar and seed (vegetable ) oils. If your triglycerides and HBa1c is high, you most likely have high levels of small dense LDL particles that could damage your vessels. Moreover, animal foods have much more bioavailable nutrients.

[@jonahwhale9047]

Strictly speaking, "animal foods have much more NECROavailable nutrients" because you've got to put the animal thru hell & slaughter it first. Necro refers to death, bio refers to life. "bioavailable" is just paleo-diet bullshit, like "optimal" or "ancestral".

[@janieswanson2549]

@@jonahwhale9047 Why do you use animal products needlessly for entertainment while pretending to be against it? If you don't answer the question then you are admitting you derive more worth from playing pretend than actually practicing what you preach. Any questions can be referenced in past conversations where you didn't answer the simple fact based question there either. Name one study that proves a plant based diet without supplements is healthy for long term health...(hint: it doesn't exist.) We both know you won't answer so I will just accept your concession now.

[@olivetree9243]

'Very high intakes of choline can lead to low blood pressure (hypotension) and liver toxicity. It may also lead to the excess production of TMAO, which is associated with a higher risk of cardiovascular disease.' 'Chronic dietary exposures to choline and TMAO were associated with development and progression of chronic kidney disease.' 'Multiple roles for choline in cancer development have been suggested. Choline can affect DNA methylation and lead to a disruption of DNA repair.' ' Conclusion: Of the 47,896 men in our study population, choline intake was associated with an increased risk of lethal prostate cancer.' Cruciferous vegetables, certain beans are also rich in choline, and other dietary sources of choline include nuts, seeds, greens... eating a plant based diet gives you all the choline your body needs. Meat / Dairy / Egg consumers are eating way too much choline which is linked to liver damage, kidney disease and cancer and in particular prostrate cancer in men. The research is out there, I guess she didn't do enough of it.

[@tradehut2782]

Broccoli has more choline than chicken, so according to your logic meat is safer

[@lashedbutnotleashed1984]

You contradict yourself. First you say choline causes cancer, then you proceed to tell us how much choline is in plant foods. I guess you are saying that plants cause prostate cancer.

[@rosianasantos]

Wow from where did you get all this informations ?

[@JnL_SSBM]

*"Nikocado Avocado's"* mental health is the living proof as of today still...

[@soychelly836]

His mental health went downhill after he started eating all that greasy fast food with all the animal products👎🏼

[@Crissy991]

I'm just starting my vegan journey.

[@tomlauris]

Next stop: "Why I'm no longer vegan"

[@brandonevans406]

@@tomlauris nope you drop kick

[@ponnamy]

Please read the book "Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition)" by Brenda Davis, RD and Vesanto Melina, MS RD for proper vegan nutrition guidance before becoming a vegan. Happy vegan journey!

[@soychelly836]

Congratulations you won’t regret it!! The animals the planet and your body will thank you ☺️

[@marzipom5630]

​@@soychelly836lol, keep fooling yourself 😂

[@-Jay-001]

Good attempt to keep up the doubt agenda for the meat and dairy industry BBC. Let’s have a video next week about all the pitfalls of the default diet we have in place currently? Maybe it’s just blatantly obvious in todays society how unhealthy it can be. There is no mention of red meat or processed meat being a class 2 and class 1 carcinogenic (World Health Organisation) This video is a half truth which will easily make people think their meat and dairy diet is working out great for them 👎🏻 There is plenty of healthy plant based fats to maintain a healthy brain. There is also an array of foods fortified with B12 and Iodine.

[@treefrog1018]

Omega 3? Choline?

[@-Jay-001]

@@treefrog1018 flaxseed/chia seeds with with breakfast. This is incredibly silly, I do not know any meat eaters that know how much vitamins/minerals/nutrients or even calories they need in a day. Most of them don’t even know there is 9 essential amino acids. To begin with watch the Game Changers documentary, there’s no deficiencies if you follow a balanced plant based diet and supplement if needed. Meat eaters use all sorts of supplements and enriched foods and still manage to be deficient in vitamin D.

[@rubenhans5003]

@@-Jay-001 The conversion rate of ALA to EPA/DHA is inefficient. There are algae based sources for EPA/DHA.

[@-Jay-001]

@@moonlightgamers1436 you don’t need supplements… they help if you have a busy lifestyle

[@quillo2747]

There is zero evidence that red meat is carcinogenic. Most western diets with meat have a side if seed oil fried chips and a sugary drink. No study has ever shown that meat is bad for you. Nitrites is some preserved meat is carcinogenic, its very easy to get nitrite free bacon

[@PDogB]

I live with my vegan partner, I am pescatarian. We've lived together for 28 years. He is 7 years older than me. Both of us are healthy, not overweight and take a daily multivitamin. He never gets sick, hikes with more stamina and has more energy. I tried being vegan several years ago and managed for abt a year. But I would say I'm more food centric than he is and love to cook. I would prefer to be vegan, it's just not for me. Bottom line as I see it, everyone gradually figures out what works for their personal health needs, lifestyle preferences and/or beliefs. We are lucky to have choices in this country.

[@darith770]

Fish has so much parasites thats inside your body. Checkout "Seaspiracy"

[@lereff1382]

What, you just can't go without cooking.... fish? What is it about vegan food that makes it so difficult for you to cook?

[@PDogB]

@@lereff1382 It's not like I eat fish morning, noon and night. What's wrong with cooking? I cook to feed myself and my partner......Which includes includes plenty of vegan food. The great thing about my partner and I is we don't push our preferences on each other. People get along better if we can learn to accept our differences.

[@foanna18]

Plants have lower or higher level of toxicity as defense mechanism

[@ito_tofu5324]

veganism is not a diet

[@markmooch]

Are standard B12 blood tests good enough? Is B12 absorbed in to tissue like the brain over time? If so then a blood test won’t measure that surely?

[@dhsredhead]

B12 can stay stored in your liver for up to 10 years. The "fact" they shared about stroke is actually wrong, vegans have a lower stroke risk, lower dementia and Alzheimer's risk. You will notice the signs of B12 deficiency long before it causes brain damage such as extreme exhaustion.

[@susank2019]

Some doctors, at least in my experience are not aware that B12 test alone is not sufficient to diagnose deficiency. I request a methylmalonic acid (MMA) and homocysteine level at my annual physical, along with the B12 test.

[@seabasst-coffee709]

As though the majority of UK diets are healthy and balanced. Have you seen the contents of people's shopping trolleys and long queues at fast food restaurants. I have had several friends over the years (meat eaters) who have been deficient in b12. The majority of animals I'm the UK are factory farmed and supplemented with b12.

[@quillo2747]

Most uk animals are not remotely factory farmed. Some chickens are, but the vast majority of cows and sheep are grazed on grass outside

[@davidpalk5010]

@@quillo2747 Absolute nonsense. You think KFC chicken is free range, McDonalds, supermarket frozen? Nearly all UK chicken is intensively reared and reaches "yield maturity" in 42 days, thus causing terrible joint problems. The intensive conditions are filthy and inhumane. Most pigs are reared indoors and most cows are indoors for the winter, as grass only grows for around five months in the UK. Some cattle are indoors permanently, and this is becoming more common. If you look at the smallprint on "free range" beef packaging, it usually says pasture fed for 120 days. As for sheep, they are so selectively bred for yield that they can't survive without regular intervention (shepherds are very busy people), and about 4% per year die due to health problems from selective breeding. Just because animals are outside doesn't mean that the methods are not industrialised and intensive. Only 5% of UK farmed animals are free range. All are man-made genetic mutants for maximum yield. Also, there are no special high welfare slaughter houses. All farmed animals meet a disturbing and violent end regardless of what's printed on the shrink-wrap.

[@ponnamy]

@@quillo2747 A good joke! You must live in a fantasy world.

[@ponnamy]

@@davidpalk5010 Well said!

[@eeyorehaferbock7870]

Love how you strawmanned meat eaters by implying that their diets are all unbalanced and therefore invalid. Truly a master of the argument, you are.

[@duke0au]

I’m sorry, I just have to say that right at the beginning of the video she forgot to mention that the animals are supplemented with B12. Definitely important to supplement B12 while pregnant. But also like 40% of people have a B12 deficiency. Vegans get plenty of choline: broccoli, peanut butter, mushrooms, etc. Like honestly this whole video just ignores the reality that a balanced vegan diet satisfies all of these concerns. Crazy how much misinformation is out there and how industry funded our dietary “knowledge” is. Go vegan for the animals, plan it out, and do it. After a couple weeks it just becomes an everyday thing as if it’s always been that way

[@okman9684]

Don't expect health advice from BBC. It also showed many fake news about iraq leading to the death of many people. They will tell anything their funders will ask for

[@tavianjones7614]

How did the first particle form :)

[@blakeREVOLUTION]

This is a disgrace of a video. When giving your examples of what can be found in certain foods you only mention the animal products and not the plant products that do in fact have these nutrients available. I’ve been Vegan for 8 years I rarely get sick and have boundless energy. Go Vegan!

[@eeyorehaferbock7870]

And I’m sure many of those plant products taste awful, and we’d still be miserable living off of them.

[@SimonaCarmilla]

the vegan diet is the best for supply of choline; vitamin b12 is found in spirulina algae, sauerkraut, mido, tempeh and several veg alternatives to meat. Regarding iodine, a spoonful of iodized salt in pasta water is enough, while omega 3 are found in soy, in various vegetables and in dried fruit, which in the vegan diet, also for other nutritional reasons, is never lacking… Etc, etc, etc. Get informed, please.

[@graceg3250]

At smaller levels, so you’d have to eat a ton.

[@broddr]

Exactly, a quick search shows that “Plant foods that are especially rich in choline include tofu, soynuts, soymilk, cruciferous vegetables, cooked dried beans, quinoa, peanuts, and peanut butter.” So basically, all the foods that a health conscious vegan would be eating anyway. Of course a junk food vegan with a diet of soda and chips could easily become deficient in choline. But the same could be said about dietary deficiencies in a junk food omnivorous diet.

[@NotPCandnotadelusionalenabler]

Soy is not good for your guts/digestive system, and when they turn it into tofu, that's even worse. Watched a documentary on it. Just be careful.

[@quillo2747]

Compared to the amount of spirulina you would need to eat to reach an rda, 10 grams of liver is 300% your daily need

[@botzer8817]

@@broddr Even junk food contain choline. For exemple in a soy protein isolate, the choline survives (flour is still better for other nutrients though) Also many omnivorous are deficient in choline, so if we compare an average vegan diet to an average omnivorous diet both will be midly "deficient", but its completely wrong to say the vegan will be more deficient.

[@bodhiapurva3887]

Vegan diet is universal. everyone can thrive on this type of food intake. As long as you vary your plant-based foods, you won't get any B12 or other nutrient or vitamin deficiencies. Eating fresh produce rather than processed and in moderation is the way to make sure you are not lacking in anything that is vital to your health. Also vegan food is animal cruelty free so you are not contributing to the suffering of living beings. There are now so many new products coming out that offer much greater choice for vegans. A favourite one is mature cheddar flavour Violife cheese which is perhaps the closest product to animal milk cheese but you can get several other types including vegan blue cheese, vegan camembert and vegan smoked which is very tasty. The almond, hazelnut and other nut milks are delicious substitute products also.

[@eeyorehaferbock7870]

Yeah… Sorry, but I’m pretty sure I’ve had vegan mac-and-cheese before, and it was the blandest thing ever. I don’t care how much you care about livestock animals (as opposed to all the small animals who have to be killed when farmland is cleared for human-edible crops to be grown, who apparently never register with you guys). If you can’t make food that is at least as good AND as nutrient-rich as the animal products we already have, we’re not gonna join your movement.

[@bodhiapurva3887]

@@eeyorehaferbock7870 Of course you don't care about animals which is why you support their exploitation and abuse. There are good quality vegan foods and there are bland ones, just like some of those in an omnivorous diet and anyway, there is no movement for you to join, just people that have compassion for other living beings and those who don't. Finally, plant-based foods are as nutritious as meat and dairy.

[@VaishnavRaofromEarth]

Misleading title much? "How these specific nutrient deficiencies affect your brain" is a more apt title imo. These deficiencies along with a host of others such low dietary fibre, low vitamin d3 are also prevalent amongst people conforming to different diets. But, we don't see BBC making such videos titled "How XYZ diet affects your ABC".

[@reza310]

If your diet needs supplements , you need a better diet

[@leeretaschen231]

I am a “live and let live” kind of guy. I don’t tell vegans what to eat and I don’t let them me what to eat.

[@Brukner841]

except in your case it's who you eat, and that's needlessly cruel.

[@leeretaschen231]

@@Brukner841 That’s your opinion and you’re entitled to it.

[@Brukner841]

@@leeretaschen231 objectively, these animals suffer at our hands for no reason, it's your opinion that that's an opinion, easier to see it like that.

[@blueotter5990]

I was brought up on Marmite (other yeast extracts are available) on toast. This was part of my mum's efforts to prevent us developing a "sweet tooth" and to ensure we had a healthy diet. I was discouraged from sweets and even now, I would not care if I never ate sugary or chocolatey foods ever again (I do like a sweet biscuit with a black coffee to wake me up in the afternoon, though). At 66 years old, I still love yeast extract but have changed to the low salt version, which tastes just as good. It has loads of vitamin B12 and other B vitamins and adding nutritional yeast to smoothies adds more B vitamins. So easy, and yet people love to make a big deal out of it as though getting enough is going to be a problem on a vegan diet. I get so bored with all this rubbish. Choline - soybeans have more choline than beef and chicken, and potatoes and most beans have more than dairy products or even tuna. (PCRM 30.08.19). Omega 3 - nori, spirulina and chia seeds. It's about using your brain and checking your nutrition. There is masses of information out there and no need for a "qualified nutritionist" who will likely be some 22 year old graduate regurgitating conventional "wisdom".

[@minimalisthealth]

You've literally mentioned only one ONLY ONE source of vegan food that contains B12. Ever considered that most vegans don't perhaps share your affinity for marmite and so need to be made aware of the increased risk of B12 deficiency? Or you too selfish to consider that POV?

[@lukeoshannassy7861]

Is it his job to provide this info? You're being vicious and ridiculous. B12 comes only from bacteria.

[@minimalisthealth]

@@lukeoshannassy7861 what?! It isn't his job, but he is providing info, which in itself is okay. It is his comment that is needlessly hostile towards the host. He's speaking as if it's the most natural thing to find B12 in vegan food. There's no need to be so defensive about your dietary choices

[@lukeoshannassy7861]

@@minimalisthealth define the comment which is hostile? No one should be attacked.

[@_zoro]

@@minimalisthealth here in India more than half billion people vegan without any serious deficiency, " Or you too selfish to consider that POV?"

[@greensmoothieparty]

My mom is not statistically significant or peer reviewed but her experience has had real significance among her circle of friends and family. 2 1/2 years ago, my 80 year old mother finally had a follow up appointment with her physician which was delayed for months because her doctor has been in charge of treating Covid patients in the hospital and in nursing homes and was not able to meet with her. She had a full blood panel taken for this visit and her doctor was astounded at the progress she had made during the last year. She is now no longer diabetic and she was instructed to stop taking insulin after having been on it for 12 years. Her doctor also praised her kidney function which has never looked better. Also, she couldn't believe that her total cholesterol was only 139, with LDL of 67, HDL of 60, and triglycerides of 82 which is a big improvement for her. According to the Framingham Heart Study, these numbers mean that she is virtually "heart attack proof" as many plant based doctors have noted. Her physician (Johns Hopkins med school grad) mentioned that she is reconsidering the diet for her family based on this experience. She also asked my mom to share her experience with our community after the pandemic. All of these results are exactly what I had hoped would occur. Here is the menu that I had developed for her to try to mimic what she was used to eating -> GSP Mother's Menu - While this menu is not a pure whole foods plant based diet, it appears to be health promoting enough to work for her. I plugged her bloodwork test values into the Levine Biological Age Calculator and she has aged minus 15 years during the last 3 years. I joke with her that she may be required to give up her Social Security benefits if she keeps going like that. My understanding is that low carb diets are a workaround that do not address the root cause of diabetes which is excess intramyocellular lipids (also fatty liver/pancreas) and the resulting insulin resistance. Excess saturated fats and refined sugar/flour are the most common cause of this metabolic system failure. Unless a person can eat whole food complex carbs again without a prolonged spiking of their blood sugar, type 2 diabetes has not been reversed. ps - She was able to get off of all blood pressure medications after 3 years, tapering off so as not to over-medicate which is dangerous because it can deprive tissues of necessary oxygen and nutrients.

[@user-oy4ct1kl6p]

Very interesting ( much more than this video ) thank you .

[@predator7418]

She turned vegan 3 years ago?

[@greensmoothieparty]

@@predator7418 She has eaten a plant exclusive diet for the past 3 1/2 years. She is not vegan technically because she dislikes animals and does not empathize with them very much. She grew up on a farm and was locked in a chicken house by her sister as a prank. She was so afraid of the baby chicks that ran toward her that she ran through a window, cutting herself badly.

[@wobblybobengland]

@@predator7418 You don't turn vegan, you ameliorate to vegan

[@tinknal6449]

Your beliefs about meat based diets are not true. Look for unbiased sources.

[@creamsaroyan7358]

My friend went on atkins and I noticed she developed halitosis. She also had high colesterol. I gave her Aliciasilverstones brilliant book The kind Diet about becoming vegan. She read it and became vegan and surprise just as I knew it would she no longer has high colesterol.

[@upturnedblousecollar5811]

_"Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet."_ *(Albert Einstein)*

[@eeyorehaferbock7870]

@@upturnedblousecollar5811vegetarianism isn’t veganism though.

[@upturnedblousecollar5811]

@@eeyorehaferbock7870 Where did anybody say it was?

[@BMe-ck6fd]

You hear need for eggs and diary repeatedly-so vegetarian instead of vegan?

[@marianogambetta1982]

I came here to say that supplementation is needed in veganism and that vegetables contain antinutrients, plus they are sprayed with pesticides.

[@gudnikristinn]

Newer studies have shown that modern vegans tend to have adequate B12 levels. My guess is because all the fear mongering works, so vegans supplement more today, and there are so many fortified foods today. Most of the studies showing high B12 deficiency are a few decades old

[@ONeill01]

True vegans are hyperaware of B12 plus B12 are fortified in a lot of vegan foods now

[@eryalmario5299]

It's because they're better educated now

[@eeyorehaferbock7870]

Raising awareness of vitamin deficiency isn’t fear-mongering.

[@gudnikristinn]

@@eeyorehaferbock7870 Tons of people fear monger online...and some of the biggest industry lobbying in the world are trying to work against veganism growing. Nutrient fear mongering is part of a strategy that also includes a supply of anecdotes about people that fail veganism, convincing people that meat is essential, everything is killing everything anyway, some of the Flintstones(cavemen) ate meat so that must mean something... and a lot of other great diversions that appeal to people looking to change nothing.

[@BEAN.MACHINE]

When I was 12 my geography teacher (non vegan) showed us a rather graphic video of where all our meat and dairy products come from. I was vegan since that day and never looked back. If you think that's too gory to show kids then well maybe that just shows we shouldn't be eating it anymore! I'm 20 now and although I could have put more thought into getting everything I need over the years, I'm doing just fine. I'm forever grateful for Mr Daniels showing us that video. I'm sure I would've still gone vegan at some point but I'm glad it happened sooner rather than later.

[@picante28]

@Grazia Costa carnivore?? you only eat meat..?

[@picante28]

@Grazia Costa ok so you're omnivore! when you said carnivore i thought you meant you only eat meat and nothing else. for me, i've been a vegetarian for 6 years, and started transitioning to veganism about a month ago, and the only difference i noticed is : when i went vegetarian, i gained weight (because i was really skinny before that, and since i payed more attention to what i ate, and ate better, i gained weight). and when i went vegan, nothing changed (for now), except the fact that i feel way better knowing that i don't pay and support some horrible ways to do. i also learned to cook in the past month! i didn't know at all because i'm a minor, i've never done that before. but veganism forced me to get into cooking and nutrition (sorry for mistakes, i'm french)

[@MsCellobass]

You are only doing yourself in if you just eat plants.

[@MsCellobass]

@Grazia Costa well collagen usually comes from the marrow and fat of meat😂😂😂

[@BEAN.MACHINE]

@@MsCellobass I am yet to see proof of that

[@gary6212]

Apparently it makes you insane and incredibly annoying.

[@1desareflournoy]

Vitamin B12 Rich Vegetables Alfalfa. The term “Alfalfa” is derived from the Arabic word, which refers to the topmost part of plants. ... Beetroot. Beetroots are an excellent source of vitamin B12 and other crucial nutrients, including iron. ... Mushroom. Mushrooms come from fungi species. ... Potato. ... Butternut Squash.

[@ponnamy]

Beetroots are an excellent source of vitamin B12 ?? Beetroots as plants do have vitamin B12. Don't be a joker.

[@charliesgrumma5388]

Ever heard of plant oxalates? They greatly hinder your body from absorbing the vitamins. For example spinach is high in B12 but you body can only absorb 1% because of the plant defenses and toxins. A human can get nearly every nutrient it needs from a large fatty ribeye steak. Carnivores do not have to visit a witch doctor to get magic spells and potions to keep us alive.

[@josegr6174]

The future is vegan 🥰💚🌱

[@Assassin99584]

Nice delusion

[@mhjy9394]

No lol I'm not gonna be a part of it

[@dozjax]

Did the meat industry sponsor this video by any chance 🤔

[@Veegan4theanimals]

Probability is very high.

[@kayladunham2360]

You took the words right out of my mouth

[@h.b.p1197]

Just facts darling. Welcome to reality.

[@Givemeliberty30]

When common knowledge conflicts with the vegan agenda, all you have to do is blame the meat industry to protect your fragile minds.

[@turnstyletouchbunny]

I thought it was a well balanced video with the usual facts you hear in relation to veg diets?

[@blueapple4601]

B12 deficiency can also lead to alzheimers btw

[@nitramnagev7997]

Many meat eaters are deficient or low in B12. That's despite the fact that farmers often give cattle, chickens and sheep B12 supplements along with other vitamins, minerals, essential fatty acids and amino acids. It's not so easy to supplement cabbages, carrots and potatoes with those things. Everyone should take a B12 supplement or consume fortified food. In fact it's best for everyone to take a multivitamin and mineral tablet. Many vegans don't. Often out of ignorance. Years ago it was quite common for babies to be born with rickets because their meat-eating mothers didn't provide them with enough vitamin D. Babies can be born with spina bifida if their meat-eating mothers don't provide them with enough folic acid. Those vitamins are now added to certain foods to ensure women get enough.

[@robinjames7967]

1:05 this is nonsense bbc... i'm a vegan and my b12 CONSISTENTLY (every year) scores in the very highest range.. maybe because i eat nutritional yeast regularly in my food.. also i take a general multi (mainly for vitamin D.. i'm pretty sun conscious having fair skin and living in australia.. lol

[@eeyorehaferbock7870]

How does that nutritional yeast taste?

[@STTC-Jay]

Why is a Psychologist attempting to tell me anything about health and nutrition?

[@tomlauris]

Because mental health is connected to nutrition, just look at all the vegans who suffer from depression, anxiety, brain fog etc.

[@STTC-Jay]

@@tomlauris indeed, on the other hand let’s also look at the staggering amount of flesh eaters who are suicidal, homicidal, obese, depressed, and impotent

[@ponnamy]

@@STTC-Jay Well said!

[@ponnamy]

@@tomlauris Wow! It seems only vegans suffer from depression, anxiety, and brain fog.

[@ffmax9129]

​@tohiiiimlauris

[@ali84uk]

Been a Vegan for over a year and take vegan omega 3, D3, B12, Iodine and K2.

[@janieswanson2549]

You literally use animal products needlessly. You were just debunked in your first three words.

[@abcsoulchild9248]

I’ve been plantbased/ vegan for nearly 7 years now and I do experience brain fog and tooth decay. Does anyone have any advice on this?

[@charliesgrumma5388]

yes. stop the foolishness and eat meat.

[@Black-oe8dr]

Just be an omnivore bro

[@charliesgrumma5388]

@@Black-oe8dr *You prolly should look up phytates, lectins, and oxalic acid to start out and then I can give you a few more plant toxins to look up if you're still interested.*

[@abcsoulchild9248]

@@Black-oe8dr I don’t desire to eat anything that shits, sleeps, or reproduce.

[@Black-oe8dr]

@@abcsoulchild9248 Oh no.....do I look like I care about your food preference?

[@brama9090]

BBC Reel "insurance policy" for lying to the masses. In this video description... Disclaimer: All content within this article is provided for general information only, and should not be treated as a substitute for the medical and dietary advice of healthcare professionals. The BBC is not responsible or liable for any diagnosis or actions taken by a user based on the content of this site. The BBC encourages anyone interested in making dietary changes to consult their healthcare provider beforehand. Always consult your own GP if you're in any way concerned about your health.

[@eeyorehaferbock7870]

I love how you take the disclaimer that people should ultimately get information directly from medical professionals and twist it into some kind of proof that a video like this is lying. As if most doctors wouldn’t agree with what was being said here.

[@ianmarshall9958]

I’ve been vegan 10 years and in very good health physically and mentally. This video is cleverly presented to make veganism seem like it’s deficient. IT’S NOT. An interesting fact is that the vast majority of the meat has B12 in it because animals are supplemented with B12. 98% of animals globally are factory farmed. So when consuming meats, people are indirectly consuming the supplements that the animals were given. Just look at livestock feed… almost all of them contain B12, iron, and other minerals and vitamins. Those supplement nutrients are just accumulating in the tissues of the animals. Even grass fed animals are given supplements. This is all just health focus. The ethical aspects of veganism are even more of a reason to stop consuming animals.

[@jx__xj6308]

Yep, that's the mainstream normalisation of meat eating at play. I see videos like this as nothing more than a continuation of the indoctrination that meat, eggs, dairy and fish are essential parts of a healthy diet and of course we now know that's not true. In fact it's pretty clear that animal produce is actually quite terrible for human health. Public broadcasters and governments are all part of the normalistion process. People's beliefs ultimately come from the incessant propaganda from the meat and dairy industries over the years. After all, there's a lot of money to be made from the abuse and exploitation of animals.

[@Dave-nu9ld]

What do you mean when you say "ethical aspect"?

[@jx__xj6308]

@@Dave-nu9ld Not slitting animals throats needlessly?

[@soychelly836]

They are always out to make being vegan as it would be bad for your health! I’ll tell you what’s bad for your health eating too much milk and cheese and animal products that would eventually give you high cholesterol and high blood pressure and would eventually result in a heart attack!!!

[@cassclare]

It's interesting because I was an ethical vegan 3 years ABD I ate about extremely 'healthy' diet with vitam D, lugold iodine and b vitamin supplements. My health was amazing before vaganism. After 1 year vegan my libido was gone. After 1.5 years I had my bloods done and I was severely anemic. I had to get an iron infusion and I started supplements for iron. I never got better and I actually got worse. My pelvic floor and my wrists and haw started atrophy... rven though I'm very active. By thr 3 year mark I coukd not get up a flight of stairs and I was suicidal Now that imeating grass fed meat and wild fish I only need to supplement iodine. I feel beyond amazing now! There is more in meat then just protein and iron. So we are not just needlessly eating animals. We need it for our survival. You will soon find this out.. just like the huge majority of vegans who have already left.

[@williamsmith6111]

One of the greatest health benefits of Veganism is slowing down of aging (almost anti-aging). With regards to B12 even Animal-eaters would experience same B12 deficiencies if it's not added into the Meat. BTW fish gets the Omegas from the Algae's so why not take directly from the source (and not fill your body with heavy metals and micro-plastic that sea foods come with). STEMINA, we all know the sexual research that proved that Vegans have better sexual stamina in comparison to the Animal-eaters, even sports stamina also improves a great deal by a balanced/healthy Vegan diet, no wonder so many top athletes/sports people are going vegan.

[@ishangimhan6112]

name few athletes on vegan diet

[@user-mb5wf9xy3q]

Foods to eat to avoid all issues mentioned - Moringa powder - Spirulina - Beetroot/spinach - Broccoli and other high choline brassica - Seaweed flakes - Nutritional yeast - Olive/Flax seed (oil or whole seed) If you've been vegan for a while you'll know none of this is difficult to obtain or prepare. Also eat organic wherever possible for other micronutrients such as copper. They could've just put this in the video but instead framed as some half hearted hit piece.

[@djmoulton1558]

Lots of misinformation, here. Choline is available in many soy foods, for example. It is not necessary to supplement. Iodine is easily available in seaweeds, e.g. nori. Omega-3s are available in chia and hemp seeds, cruciferous veg, etc.

[@jhanson6163]

Exactly. Most salt is also iodised. It's not an issue. The only purpose of this video was to try and scare people off plant based eating. They are grabbing at straws

[@eeyorehaferbock7870]

@@jhanson6163I was already scared off of plant-based eating by the fact that vegan food is often terrible. But sure, blame a video for confirming what many people would probably rightly suspect to begin with.

[@derrickctv1820]

Who sent u? Every vegan and vegetarian i know are WAY more healthier, vibrant and energetic than the average meat eater. I get all my supplements thru herbs daily

[@vietnamd0820]

Agreed…while there are good points made in the video about obtaining nutrients, the health risks of meat and dairy aren’t discussed, which could lead someone to think a plant based diet is more risky than eating bacon, butter and pork chops

[@vlads.3192]

Good, send me some B12 and other herbs i can use ^^

[@vietnamd0820]

@@vlads.3192 There’s no pharmacy or health store near you where you can get your own b12 supplement?

[@pneumonical]

@@vietnamd0820lol butter and meat is literally some of the healthiest things u can eat if they are from grass fed cows

[@pneumonical]

@@vietnamd0820b12 supplements don't work, the diet is not fit for pre reproductive people

[@Ron-ui3xj]

I'm vegan for 6 years now. Almost four weeks ago I had my blood tested and everything was perfect. Never felt better. I do take a B12 supplement. Farm animals are being fed B12, so as a meat eater you're indirectly taking a supplement as well. Furthermore, the only meat source in which adequate amounts of B12 are found is beef. There is hardly any B12 found in poultry for instance. Fish get there iodine and omega from algea and seaweed. So why not eat those and leave the fish and other sea animals alone? This video is ridiculous. Watch some videos and read some books by dr michael greger ( to name just one) for real and researched information.

[@mineamashion4100]

Vegan for 46 years and healthy. I denifinately beleive it slows the aging process down.

[@marzipom5630]

That's what you think. I bet you look like a malnourished alien.

[@HumanOverPopulation-bl5oj]

👏 🐥

[@adri235]

Most studies show vegan people living longer , still This video portraits vegans as this people that need to supplement loads in order to survive. B12 should be the only worry if you are having a balanced wholefood diet , and not just for vegans, omni should supplement too.

[@GarudaLegends]

the oldest ppl recorded to live were not vegans. they all meat and were between 114-126. not a single vegan, but a few vegetarians. the ppl who have the longest life expectancy on earth eat the most meat. you are simply wrong.

[@TempleOvBlackLight]

Even the Okinawans consumed pork, seafood, etc.

[@Kumicho92]

I see this video not as "it is bad to be vegan, because", rather as "if you are, look out for..." - the same way as people with a non-vegan diet should check their BP and cholesterol.

[@CR-wk2re]

There are zero studies that show vegans live longer. Stop lying.

[@acmulhern]

I became very ill from being mostly vegan (we had rescue hens, so I also ate eggs). After my health had been deteriorating for years my Dr ran a bunch of blood tests and I was very low in many food groups. I was sent to a dietician who told me to start eating animal products if I wanted to get better, which I did. This was 4 years ago now and I'm like a new person. I'm so much stronger, more energetic and my depression is gone. So no, I don't think this video is misleading at all.

[@dreamworklabsandroid6035]

I don't know about turning to being a 100% vegan... But im pretty much happy preferring vegetarian for like 75% most of my meals in week and having lean meat in less proportions over weekends and little dairy for probiotics on alternate days. I have lost a decent amount of weight, I'm having a constant weight for 3 years now. Feel lighter and much more productive. My digestion is improved. So everything in moderation is good, all this hype about being a vegan is actually over rated i guess

[@goodjohnjr]

You lost me at dairy for probiotics 🤮, must be nice to not be lactose intolerant 😁.

[@goodjohnjr]

@@darith770 Thanks, I just watched two short videos with that in the title, gruesome stuff.

[@Priority76]

@@giovannipiacen85 👍

[@foanna18]

Plants have lower or higher level of toxicity as defense mechanism

[@80sguy27]

For cows and pigs, this moderation turns out to be brutality in moderation.

[@artvsmachine3703]

In other words, with a few simple supplements you have nothing to worry about. B12 is extremely easy to get enough of. In fact, it's well represented in a generic multivitamin I take. Or just get a multivitamin that is designed specifically for vegans. They are starting to make those. So, basically, with a little research you can get a single multi that fills all the holes in the diet no problemo.

[@lashedbutnotleashed1984]

If the vegan diet is so great, then why are there so many holes in it? Those are your words.

[@YuraL88]

@@lashedbutnotleashed1984 I'm not a vegan but I'm supplementing B12 and other vitamins (like D3) too because I don't aware of the actual consumption of these nutrients. Hence, it's much easier to supplement vitamins and minerals than rely on dietary sources exclusively. I'm thinking of switching to a plant-based lifestyle and if decide to go vegan I won't need to extend supplementation.

[@lashedbutnotleashed1984]

@@YuraL88 If you go totally vegan, you will have to extend your supplementation. DHA and EPA at the very least. They are essential and not found in plants. Vitamin A is another one.

[@BossOfAllTrades]

Why did you simplify it and not watch the video

[@artvsmachine3703]

@@lashedbutnotleashed1984 You think you can't get vitamin A from plants? Have you heard of carrots? Taking a supplement is nothing. NOTHING! There are multiple companies that make a single product explicitly for vegans. How hard is it to take one gel cap? Because that's all you need. Even if you are an omnivore, most people don't get enough omega 3, B12, or D. What is harder, taking 1 gel cap, or keeping a dead fish in your fridge, cutting it up, and cooking it, and that's just for your omegas?

[@eduardserra621]

What a shame BBC!

[@revolutionarydefeatism]

B12 is also found in algae like Nori. I personally take B12 supplements, the only one I take!

[@jadek5822]

Veganism is generally defined as living in a way that avoids consuming, using, or exploiting animals as much as realistically possible. While this leaves room for individual preferences & barriers, the overall intent is that minimal harm is done to animals through life choices. My friends don’t care what they eat as long as there’s no animals involved. Oreos & margaritas are vegan! 😂

[@ShockResistor]

I had the low grade symptoms of b12 deficiency. I was blamed and shamed for being "lazy". My folks raised me vegetarian without eggs. This was in the 80s when nothing was known. I was an experiment. They saw no nutritionist. I didn't even have bloodwork til I was an adult because of my mothers needle phobia and her blind faith that her guru spoke the truth on our intended diet. The only "education" my parents had was words from their guru who was an ignorant uneducated dude from India. Growing up in ISKON was hard. I remember the first time I tried fish my mood was lifted that night and I felt like I took a sedative. My anxiety levels were so low. I had no idea I could be calm so I kept eating that way.

[@soychelly836]

I’m sure the many fish that you’ve eaten thank you for taking their lives! You could have just learned more about nutrition instead of thinking that animal derived “nutrients” were what you needed.

[@mintymint4048]

Vegetable only diet make me very sad and tired. And can hurt social life.

[@PannieHomelife-carnivore]

Same for me. Growing up in a vegetarian household it seemed I was always hungry and craving real foods like meat and eggs.

[@Shevock]

Everybody should have b12 checked, not just vegans. There are more meat eaters with b12 deficiency than vegans... possibly because of the prevalence of vitamin supplements among vegetarians in general.

[@Shevock]

In the US, 132 million people are estimated to have b12 deficiency. In contrast there are only 7 million vegans in the US. If every one were b12 deficient, which they're not, 125 million b12 deficient individuals in the US eat meat. But the fact is the largest estimations I've seen are 20% of vegans. About a million of that 132 million b12 deficient individuals.

[@vlads.3192]

@@Shevock If the USA has this high deficiency in B12... no wonder people are idiots there... :D

[@MessudMusic7]

Great thing about veganism is that you fall in love with a nature. You treat every vegie with a respect and gratitude, and become more aware of your body as a separate entity who has own needs That realtion is worthy perusing.

[@PannieHomelife-carnivore]

Even the carnivorous plants?

[@eeyorehaferbock7870]

If you fall in love with nature, than why does your food require so much farmland to be cleared for crops? Because that actually has a terrible effect on ecosystems as well.

[@mhjy9394]

But vegans kill and eat plants more than the omnivores 😂😂

[@Aylinklmn]

I am a raw vegan for 6 years and I am very happy and I have enourmous energy. I have a good focus and I have a lot of compassion, love into my heart. This video is not telling the Truth!

[@ffmax9129]

Hiii

[@centori2011]

I've been Vegan 8 years and had a blood test the other day. My B12 level was around 500 obviously not deficient. I get my B12 the same way the animals that people eat get theirs from fortified foods or supplements. I can say with absolute certainty that eating animals is not necessary.

[@eeyorehaferbock7870]

Really? Tell me, how much do all those “fortified” foods and supplements cost compared to their animal product counterparts?

[@centori2011]

Way less

[@faithgirl9708]

Very interesting view.ALSO ANIMALS we eat get their b12 from supplements. So why shouldn't we do the same?

[@TehLiquid]

Why does this video have so many dislikes, nothing in this video is attacking veganism in any way, it's simply bringing light and attention to possible deficiencies that a vegan will face in their life if they're uninitiated in common deficiencies. This is an informative video meant to help you better understand what to do if you're experiencing certain symptoms whilst employing this way of eating. Not a video meant to defame or belittle veganism. So sensitive...

[@BossOfAllTrades]

Because people hate the truth, look at all the people in the comments trying to validate their biases. They don't even watch the video or look at the data as they want to stay in their echo chamber of affirmation based on lacking scientific data. Truth is there is alot I mean alot of things vegans miss out on when it comes to optimal health:Glucosamine, Chondroitin, Glycosaminoglycans Hydroxyapatite, Coenzyme Q10 (CoQ10),Collagen, Peptides, B12, B2, K2, Niacin DHA, EPA, taurine, carnosine, creatine, anserine, carnitine, choline, glycine, selenium, iodine, zinc, magnesium,calcium, iron (especially as female), omega-3, amounts of leucine isoleucine and valine should be monitored weirdly enough cholesterol, as you need this nutrient, and vitamin A is also a concern. All these nutrients improve brain health and have been shown to enhance problem-solving skills within adults and children alike.

[@vikingstorm32]

I'm actually a keto/carnivore. I eat salmon, eggs, beef, deer, elk, butter, beef liver, cod liver oil, sauerkraut, kimchi, and honey. You wanna know the secret? Grass fed, pasture raised, wild caught, organic. Vegans are literally killing themselves but are too nieve. Vegitables dont absorb nearly as much nutrients are they are being told. Certain nutrients can only be absorbed with fat. Idk. Save the animals or save yourself.

[@AnavonRebeur]

Because it sells supplements, that ,'s all

[@elizaalmabuena]

@@AnavonRebeurnot really, points out that cutting off *any* food group merits talking with a professional (qualified nutritionist), whether or not there is a deficiency is at an individual level (some may, some won't), and that supplements are *one* option (depending on the individual's situation).

[@Chic_Ken]

​@@AnavonRebeurfalse

[@NorsePagan65]

Not the old tired B12 argument, need to come up with some new arguments. Depending on your diet lots of people can be vitamin deficient. Animals get B12 from the food they eat. Vegetables and grains. Than people eat the animals and get the B12, the fact we wash our vegetables and purify our water removes the B-12.

[@eeyorehaferbock7870]

Did they not mention other nutrients as well? Or are you only focusing on that argument because it takes slightly more effort to counter than the others?

[@behemoth5344]

@@eeyorehaferbock7870 the other nutrients are even easier to find in a well-planned plant-based diet. Take care.

[@arendvanfelius2444]

ik moet ook vlees eten dat vind ik heel belangrijk voor op tafel

[@sathishkumar8702]

Our body needs nutrition. It doesn't matter from where you get it. Wise choice of food can easily meet our nutrition requirement

[@MrRJPE]

It does matter since different sources of a nutrient have different levels of bioavailability. Let's take spinach for instance. It is rich in iron yet your body will only absorb about 2% of the iron in it because we can't digest and absorb it correctly. The heme iron in meat however is easily absorbed by our bodies. Where it comes from matters.

[@BossOfAllTrades]

​@@MrRJPEexactly organ meats are nature multivitamin

[@davidpalk5010]

Ladies and gentlemen, this feature was proudly sponsored by BIG MEAT AND DAIRY.

[@eeyorehaferbock7870]

Let me guess: you’re one of those people who think vaccines are bad because they’re created by Big Pharma?

[@optimist_introvertiert_nam7271]

I am vegan n proud of it ❤

[@vineetkumarpandey3003]

I understand everything but just let me know that the deficiencies that you talked about on a vegan diet, do herbivore animals also get those deficiencies ? If not, why are we susceptible to get those deficiencies when we are eating the same things mostly as the herbivore animals.

[@charliesgrumma5388]

It shouldn't take a rocket scientist to figure that out. Herbivores eat plants. Humans eat herbivores. Go to the mirror and look at your reflection. Are your eyes pointing straight forward like a carnivore? Or are your eyes near your ears on the sides of your head like a herbivore?

[@PeterBarkerMusic]

​@@charliesgrumma5388Both of your arguments are bad. Yeah, it's irrelevant to bring up the diets of non-human animals in a discussion about human nutrition, but it's also irrelevant to appeal to the way our eyes face to determine what we should eat. The thing we should *actually* pay attention to... is rigorous health outcome data in the scientific literature.

[@eeyorehaferbock7870]

Because we evolved to be omnivores. End of story.

[@annoyedaussie3942]

Ruminant animals are able to get b12 from bacteria producing it in their stomach's. In the human digestive system our bacteria are doing the same in our intestines however it is not able to be absorbed in that part of our digestive tracts or at least not effectively enough.

[@sarahfisher8093]

I’m grateful that you made this video! It has helpful info. I’m going on 21 years as vegetarian. It is important to get a full iron panel blood test as well!! Drs are not familiar with the severe effects of low ferritin levels (storage of iron). Iron deficiency can cause fatigue, dizziness, brain fog, anxiety and much more! I suffered the effects of a severe iron deficiency and it was unbelievable how Drs never thought to check my iron! Once they tested and saw I was deficient they didn’t know how to treat it. Hope this info helps out someone else!

[@shahzaibraza5243]

You have been vegan for 21 years?

[@user-ck8pn5fd7m]

if you are a vegan, you must eat the iron supplement because the iron from the plants like spinach will need to be processed first in your body because the animal based iron is easier for body to absorb and utilized to the blood...

[@BossOfAllTrades]

​@@shahzaibraza5243she has lost braincells

[@Lifeskeyishappiness]

Try and go vegan if you can. It's even better for the animals as the dairy and egg industries are also very cruel and exploitative.

[@BossOfAllTrades]

@@Lifeskeyishappiness The agriculture industry will always be exploitative, whether it be plants or animals. Heck, even normal jobs are exploitative. The best thing we can do is grow our animals and plants. We can do so using micro livestock like geese, goats, guinea pigs, kunekune pigs, sheep, and rabbits. All these animals can be fed 100% on forage without the use of pesticides or industrial fertilizer, making them sustainable alternatives to industrial agriculture, which destroys habitat and ecosystems, killing quadrillions of insects crucial to ecosystems, causing birds to starve a very painful death, and exploiting people in poor countries, forcing them to use pesticides, rather than going organic, at a detriment to their health. And your logic isn't even sound. America's holding capacity of people who are vegan is 735 million, with dairy-friendly vegans that jumps up to 835 million, meaning we can feed more people. There is a reason vegans have 2x the likelihood of depression they worry to damn much.

[@bryceandrewmusicofficial]

Farmed animals are supplemented with B12, not naturally occurring in animal products :)

[@sordmasta6646]

Any idea how to show this to my overzealous vegan gf? she gets super upset at the slightest hint that veganism is not perfect/ideal.

[@charliesgrumma5388]

True definition of a proper diet is to get everything your body needs to thrive in the foods you eat. If you have to take any "supplements" then whatever the diet is, it isn't the right one. For 2,500,000 years humans were super carnivores and apex predators who never popped a pill or took a supplement of any kind in their life except for maybe licking salty rocks every now and then. (Think "BIG LICK Virginia" in wiki).

[@althomas6045]

and another instance of bad reporting here: the b12 deficiency signs mentioned here are common for many issues and maddeningly non-descript. but tingeling in the fingers and tongue are common signs for b12 deficiency as b12 also works on the nervous system. seemingly biased against veganism and poorly presented. research these topics on you own with verifiable sources.

[@jonathanmagic5633]

I'm an active 65 yo and tried going off animal protein, within 18 months my muscle wasting and brain fog was so alarming I went back to eating meat. These so called experts who will say you only need 30gms per day of poorly absorbed plant proteins is absolute rubbish.

[@rdhr3610]

Maybe just maybe you did something wrong.

[@eeyorehaferbock7870]

@@rdhr3610yeah, they did something wrong by adopting a diet that they and most people on the planet clearly weren’t built for.

[@bodhiapurva3887]

Plant-based protein is readily absorbed and don't try to make out it isn't. Have been vegan for over 8 years and my muscles are fine.

[@jjradV]

Jonathanmagic, usually people who fail at giving up animal products do so because they are not eating a well balanced whole food all plant diet,in other words they are eating rubbish. Many amazing top world athletes are winning because of eating a whole food all plant diet, they are certainly not suffering from lack of protien. The hospitals are not full of vegans but are full of people who eat animals and their secretions. Watch" game changers" watch "25 ripped athletes" PT 1 and PT 2, watch " Fiona Oakes Rich Roll to name just a few. Veganism is not a diet. Veganism is a philosophy and way of living which seeks to exclude as far as is possible and practicable all cruelty and exploitation of animals for food,clothing, entertainment or any other purpose. Ethical vegans will always find a way to live a healthy life without causing suffering and death to anyone.

[@TwattyWankers]

Agreed! But vegans are a cult of skeletons and won’t admit it

[@nathan7801]

I think being vegan is not for me...

[@caitjennings9517]

The B12 argument is actually not significant though since the animals are given B12 supplements too. It’s just more efficient if take the supplement directly instead of over the detour of an animal

[@pussthepupanddonkeythedog5135]

No, that myth has been propagated and debunked to death. B12 in ruminants is formed by bacteria in their first stomach. They need sufficient cobalt in whatever they eat to do this. In omnivores like pigs and chickens, B12 is synthesized further down the digestive tract by gut bacteria. This happens regardless of being supplemented or not.

[@Rosspark100]

Right, im a type 1 diabetic with ADHD, I cant control my blood sugar with carbs in my diet (I was hospitalised multiple times) so I currently just eat meat and some vegtables. I do not want to be a part of factory farming and hunting isn't really possible in my current situation. Do any of you know how I could eat vegitarian without, or with very very minimum, carbs? I have looked on a couple of websites and they were no help whatsoever as they mainly talk about foods low in net carbs which is no use. I need foods low in total carbs... its bad enough some foods tell you the carbs in 100g for a (insert number that is not 100)g food item, without this net carb nonsense used to make food seem healthier. I also have huge issues with food relating to textures and smells, and I eat the same 1 meal every single day for around 6 months before it switches (chicken to saussages). Any advice would be appreciated.

[@krishnaveganathar]

Flax and hemp…. Get your omega 3’s, Without the mercury or the micro plastics

[@tomlauris]

Flax and hemp have only the plant version of omega3, ALA. Not DHA and EPA which is what you want. Conversion rate is low to non-existent. What you also don't want are the phytoestrogens in them.

[@cicciomattese]

@@tomlauris ehm flax and hemp have so High Ala omega 3 levels that conversion is ok aslo if Little.. and vegans have less diseases so.. all animal products are dangerous and devasting for enviromental

[@tomlauris]

@@cicciomattese Vegans have "less diseases"? We can see vegans quitting left and right because of health problems, just look at the countless "Why I'm no longer vegan" testimonials on YT and elsewhere.

[@chrisbliss7]

omega 3s are in flax seeds and they make capsules but watch out for gelatin

[@rubenhans5003]

ALA is an Omega 3 fatty acid, but most of the benefits derived from Omega 3 fatty acids are due to EPA/DHA which are from marine sources.

[@chrisbliss7]

@@rubenhans5003 Vegan DHA and Plant-Based Omega-3 Sources When You Don’t Want to Eat Fish 1. Algae 2. Seaweed 3. Spirulina 4. Flaxseed 5. Chia Seeds 6. Hemp Seeds 7. Walnuts 8. Brussel Sprouts

[@rubenhans5003]

@@chrisbliss7 It is true that the origin of EPA/DHA are in marine algae, but ALA from Walnuts etc. is not the same. The conversion rate from ALA to EPA/DHA is by far not efficient enough to raise the Omega 3 index in the blood into the optimal range from 8-11%. Not to say that there aren't health benefits associated with ALA itself, but the large part of the known Omega 3 associated benefits are due to EPA/DHA.

[@eilisniaisi5954]

​@@rubenhans5003 Where's your source for this claim?

[@charlesshaw7091]

@@rubenhans5003 The conversion rate varies from person to person. One important factor is the omega 3 to omega 6 ratio. People who consume a lot of omega 6 have less capacity to absorb omega 3. So reducing omega 6, which is an essential fatty acid in itself but plentiful in a vegan diet, is a good way for vegans to maximise omega 3 levels. A good way to reduce omega 6 is to reduce fried foods and processed foods generally , moving towards more whole food diet. Freshly ground flax seeds are a good omega 3 ALA food source for vegans because it doesn't have omega 6. Many of us who have been vegan for several decades have learned not to be put off by the incessant scare stories.

[@brasil1687]

All these deficiencies affects all diets

[@johnootot]

It’s just great to get a neutral and balanced perspective on food nutrition instead of the constant stream of bs James Cameron’s propaganda “documentary’s” pump out.

[@eeyorehaferbock7870]

Which documentaries has James Cameron made on veganism?

[@angeloselarja]

Creatine supplementation is recommended too for optimal brain function.

[@ivandansigmun3891]

creatine makes me bloated

[@Judith_Remkes]

Carnitine wasn't mntioned either. But I guess it's not something that comes up often.

[@mastershizz1]

Yes I tried a vegan diet and wind up in the ER. And I noticed Erectile dysfunction first then walking, feeling dizzy. Nightmares and couldn’t sleep but I’m O- blood type. I feeling much better now eat all types of meat milk eggs and cheese. And my testosterone is up. And my blood test came back great now that I eat more meat and grains even wild game turtle, snake, hawk ,duck, raccoon and a little vegetable and fruits . Age is a factor

[@eeyorehaferbock7870]

You can eat hawk and raccoon? Not sure if I’ve ever heard of that.

[@provenhuman]

low cholestrol is NOT immediately linked to heart disease that is so old and disproven

[@shanghaiffgg]

I have been researching both vegan and carnivore diets in recent months and have come to the conclusion that both can work depending on the person. It’s the elimination of sugar and junk foods that convey most of the benefits. I thought I would share one of my observations though from watching hundreds of videos from both communities: The carnivore community videos tend to have hundreds if not thousands of people sharing their experiences on carnivore which are 99.99% very positive. It’s often difficult to find even a single example where some had a bad experience on it. I would say at least 90% say it cleared up an array of illnesses and people feel amazing on it. These comments rarely mention vegans or a vegan style of eating. It is rare to find a case of someone who ate carnivore and switched to vegan and said they feel better or that it was the best thing they ever did. The vegan community is littered with people castigating meat eaters and dismissing carnivore, often with a smug or hateful attitude. I understand that many people have an idealogical aversion to killing animals. It is quite common to find people who were ill on vegan and cured themselves when they switched to carnivore. Of course there are a majority that also feel great on vegan too. I notice that it is overwhelmingly the Vegan community that spreads FUD. It is then those same “experts” that seek to sell you you on all kinds of potions, supplements and procedures. My spidey senses are tingling. In my life experience when someone hits me with FUD and then offers a solution which I need to pay for it is usually BS. Let me give you one of hundreds of examples of this. I watched a carni video talking about SIBO, they said the vast majority of people see improvement within 2 weeks of a meat based, zero card diet. They tried to see me nothing. Then I saw the vegan community discussing this. They said it needed to be analyzed via a stool sample and then promoted a $250 stool analysis service. I see this pattern again and again and again. Like I said, I think both diets have their benefits but do your research folks and question those spreading FUD and selling you stuff as a supposed panacea.

[@rabbitcreative]

Do you get paid to shill? Or do you do it for free?

[@shanghaiffgg]

I say what I see, all for your benefit for free @@rabbitcreative

[@forrreal.]

As a vegeterian,I am proud of vegan. Yall are very strong. I LOVE YOU ALL :)

[@marzipom5630]

All brainwashed by stupid vegan propaganda.

[@ellkir1521]

My friend and I were enjoying some great burgers in a nice restaurant when the two girls across from us started complaining about the smell of meat. I asked her if she was enjoying her blackberry cobbler. She was responded with a "yes, very much". I asked her if she realized the blackberry tart she was eating is a carnivore. She said "it is not, it's a fruit!". I told her blackberry's have long spikes pointed inward toward the plant mounted on long vines so that when the animals get entangled they die of starvation and decay feeding the plant nutrients. She suddenly didn't like her cobbler so much. And, bonus; we ate our burgers in peace.

[@eeyorehaferbock7870]

Wow! Is that actually how they keep pests away from blackberries? I’ve never heard of that before!

[@avivlab]

I don't think the video emphasizes enough that it's possible to stay healthy on a well-planned vegan diet. Yes, there are common deficiencies you should be aware about, but it's much possible to address them. Other than B12, which you do need supplements for, it's possible to get the rest through food.

[@desiofficial2105]

I am 24 years old, earlier I was non-vegetarian and I was very unhealthy, then one of my friends told me about veganism and I started following vegan diet, since then my health started getting better.

[@ffmax9129]

Hii

[@ffmax9129]

Hiii

[@ffmax9129]

U follow no fap

[@unculturedswine4360]

butthurt vegans in the commemts can't handle the truth.

[@kizwiz6]

Who's butthurt in the comments? She's right but we can account for those nutrients quite easily. I take a Huel protein shake daily and it has all of those nutrients.

[@ayinke4551]

This was really helpful but there needs to be more done to warn of the dangers of veganism especially for pregnant women and children.

[@user-cw1zb5fe7i]

Animals that we eat get b vitamins from the grasses and grains they feed on. It doesn’t just magically appear in their muscles? 😂

[@dewaldt8104]

You do know that your digestive system is different from that of a cow.

[@ps5606]

I had been lacto vegetarian for 23 years now, I never felt weak, rather I had becone mentally more alert. Blood profile had been perfect all these years. Weight remains under control. No B 12 deficiency. I don't know why media wants to convert vegans into non vegetarians.