Underactive Thyroid Vegan Diet: Why & What To Do About It

You could be at greater risk of underactive thyroid on a vegan diet.

The main reason is that vegan diets tend to be lower in iodine. (1)

Read on to find out why and what to do about an underactive thyroid vegan diet.

Symptoms of underactive thyroid on a vegan diet

Symptoms of an underactive thyroid include (but are not limited to):

An underactive thyroid can lead to a lot of symptoms.

What is an underactive thyroid?

Your thyroid is a gland in your neck. It makes energy-producing hormones.

Thyroid hormones are made out of iodine. ‘T4’ is the name of your active thyroid hormone which contains 4 molecules of iodine (hence the 4 in the name).

Your thyroid can become ‘underactive’ when you don’t have enough iodine to make thyroid hormones. (2)

An underactive thyroid is also called hypothyroidism. ‘Hypo’ means low and ‘hyper’ means high. So:

Hypothyroidism = ‘hypo’ (low) + thyroid (energy hormone production)

Your thyroid is a gland which produces energy hormones from iodine

What's the risk of underactive thyroid on a vegan diet?

You might be at higher risk of iodine deficiency and an underactive thyroid on a vegan diet.

Vegan women in the UK have been found to have significantly lower intakes of iodine and selenium (another important nutrient for your thyroid) compared to meat-eaters. (3)

But vegans have the lowest intake compared to other diet types because the best sources of iodine are milk and seafood. (4-7)

That doesn’t mean you should start consuming dairy or seafood though (check the environmental impact before you get that idea).

So, if you don’t eat much seaweed or fortified foods you could be low on iodine (8).

Did you know? Cow’s milk doesn’t naturally contain iodine. Iodine is actually added to the cow’s udders as an antibacterial to prevent infection. Some of the iodine simply ends up in the milk.

A vegan diet is naturally lower in iodine

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How much iodine for underactive thyroid

You may need more iodine on an underactive thyroid vegan diet.

On the other hand, too much iodine can lead to an overactive thyroid or hyperthyroidism i.e. too much energy. (9)

So you have to get it just right - and make sure you don’t eat too much iodine which can be toxic.

(Unsurprisingly, though, a vegan diet is found to be associated with a lower risk of hyperthyroidism.) (10)

A healthy thyroid getting the right amount of iodine is like a human having just the right amount of coffee each day.

If you skip your coffee you will probably feel drowsy and fatigued. If you have too much coffee you feel hyper and jittery. You need just the right amount - and it’s the same with iodine on an underactive thyroid vegan diet.

Make sure you're getting enough iodine on a vegan diet

Underactive thyroid vegan diet: the bottom line

You might be at greater risk of an underactive thyroid on a vegan diet.

Make sure you’re getting enough iodine through foods or supplements.

Scientific References

Ellie Busby

Ellie is a Registered Nutritionist (MSc, mBANT), expert in nutrigenetics and has been vegan for more than 10 years. Her mission is make sure you're getting everything you need from your plant-based diet to achieve your goals and inspire others to eat more plants.

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What is vitamin B12?

B12 is a water-soluble vitamin essential for the maintenance of blood, nerve, and DNA cells. (1)

B12 isn’t naturally found in any plant-based foods so those following a plant-based or vegan diet are often deficient. (2)

We’ve written a great blog article about the symptoms of vitamin B12 deficiency that you need to be aware of to catch it early.

We’ve also written blog articles about plant-based sources of B12 and different types of vitamin B12 supplementation.

💡 B12 is an essential vitamin that isn’t naturally found in plant-based foods.

What’s the difference between total and active B12?

B12 binds to two different proteins in your body; haptocorrin and transcobalamin.

B12 bound to haptocorrin cannot be utilized by your cells and is known as inactive B12. (3)

B12 bound to transcobalamin, however, can be utilized and helps keep your blood, nerves, and DNA cells healthy. (4,5)

Total B12 is the measure of BOTH active and inactive B12 in your body.

Active B12 is the measure of ONLY active B12.

💡 Active B12 is B12 that your body can use, inactive B12 is B12 that your body cannot use and total B12 is the measure of all B12 in your body.

What’s wrong with testing total B12?

The normal total B12 test reference range is between 200-1100 ng/L (nanograms per litre) and the normal active B12 test reference range is between 20-134 ng/L. (6)

So what’s the big problem?

Only testing for total B12 (as the NHS does) isn’t helpful as it doesn’t show how much active B12 you have.

You could be within a normal total B12 range but still be deficient if the majority of that B12 is inactive. (7)

To know how much B12 is actually being used you need to get your active B12 levels tested instead. (8,9)

💡 It’s important to test for active B12 instead of total.

Active B12 Test Reference Range: The Bottom Line

Are you dealing with symptoms of vitamin B12 deficiency even though your total B12 is within range? Get your active B12 levels tested!

We recommend a vegan blood test alongside our DNA test kit so you have all the information you need to meet your health goals.

References:

5 Symptoms of Vitamin D Deficiency UK You Should Know

1 billion people worldwide have vitamin D deficiency. (1)

That’s a lot of people.

Many people are deficient without realising - until of the symptoms of vitamin D deficiency hit you (it happened to me).

In the winter months, it’s more important than ever to look out for the signs and symptoms of vitamin D deficiency UK.

So, what are the symptoms of vitamin D deficiency? Let’s get into it.

First, what is vitamin D and why do we need it?

Vitamin D (also known as calciferol) is a fat-soluble vitamin.

You need vitamin D to produce and maintain healthy bones and muscles. (2)

It does this by managing the amounts of calcium and phosphate in the body.

Without vitamin D, your body cannot absorb these nutrients.

So it’s essential to keep on top of your vitamin D and know the symptoms of a deficiency. (3)

5 Signs and symptoms of vitamin D deficiency UK

1. Frequent illness

The vitamin D receptor gene (VDR) has a prominent position on your immune cells.

This means vitamin D is crucial for your immune system to work.

If you’re deficient in vitamin D you’ll be getting catching colds and other viruses more easily (including COVID19). (4)

And more serious illnesses…

Vitamin D deficiency is a risk factor for autoimmune diseases like hypothyroidism, type 1 diabetes, multiple sclerosis, and rheumatoid arthritis. (5)

💡 Vitamin D deficiency puts you at risk of autoimmune disorders, viruses and COVID19.

2. Fatigue

If you’re constantly feeling tired or struggling to keep up with your fitness routine - read on.

Fatigue can be due to illness, medical conditions, treatment side effects - or due to lifestyle and diet. (6)

Iron and vitamin D deficiency are two of the main causes of fatigue.

Vitamin D deficiency contributes to fatigue by weakening your bones and muscles - clearly essential for carrying out daily activities. (7,8)

💡 Vitamin D deficiency can make you feel tired and fatigued.

3. Musculoskeletal disorders and pain

Calcium and phosphate are essential in maintaining healthy bones, ligaments, and muscles.

Without vitamin D your cells are unable to absorb these nutrients.

This can lead to muscle pain and bone disorders like rickets and osteoporosis (weak and brittle bones). (9-11)

It’s crucial for children to get enough vitamin D because rickets can lead to permanent bone deformities and stunted growth. (12)

💡 Muscle pain and soft bones are telltale signs of vitamin D deficiency.

4. Hair loss and weak nails

Are you struggling with hair loss despite trying all the recommended treatments?

Vitamin D deficiency could be the problem.

Our hair, nails and bones have similar properties and rely on the same nutrients to thrive.

If you are lacking in vitamin D (and therefore calcium and phosphate) your hair and nails won’t get the building blocks they need. (13,14)

💡 Vitamin D deficiency can lead to hair loss and brittle nails.

5. Anxiety and depression

Vitamin D deficiency is linked to anxiety and depression.

Loneliness, isolation and lockdowns have further increased the risk of anxiety and depression - partly due to less sunlight exposure. (15,16)

Studies have shown vitamin D supplementation as a potential treatment for anxiety and depression. (17-19)

💡 Anxiety and depression are associated with low vitamin D levels.

Are you at risk of vitamin D deficiency?

Many factors can put you at a higher risk for vitamin D deficiency.

The body’s main way of getting vitamin D is from sunlight exposure. (24)

So, of course, you’re at risk if you live in a colder climate (like the UK) where UV light is low during the winter.

But there are some more unexpected factors too…

For instance, vegans and athletes tend to have lower vitamin D levels than the rest of the population.

Certain conditions increase your risk of vitamin D deficiency too:

Cystic Fibrosis
Inflammatory Bowel Disease
Short Bowel Syndrome
Celiac

Why? These conditions reduce the nutrients your gut can absorb from your food. (20-22)

Finally, genetics play a crucial role.

Genes like VDR (Vitamin D Receptor) can increase your risk of nutrient deficiencies because this receptor controls how your body absorbs certain nutrients. (23)

How to get more vitamin D

The recommended intake of vitamin D is between 400 and 800 IU per day depending on your age with a maximum intake of 4000 IU. (25)

Go outside

The best way to get more vitamin D is through sunlight exposure.

Go for a walk or a run and enjoy the fresh air.

Depending on your skin type up to 10 minutes in the sun can provide you with 400 IU of vitamin D. (26,27)

Remember that if you’re wearing sun cream you won’t be able to make vitamin D.

Foods with vitamin D

Foods, such as mushrooms, dark chocolate, and fortified foods (plant-based milk, yogurts, juice, breakfast cereals) can provide vitamin D.

However, it is difficult to get enough vitamin D from diet alone. (28)

Supplement vitamin D

As these food sources often aren’t enough to meet your daily requirements, we recommend supplementing vitamin D.

Symptoms of Vitamin D Deficiency UK: The Bottom Line

Make sure you’re eating a balanced diet with all your required nutrients - and supplementing for nutrients harder to get, such as vitamin D,.

Here at Vojo, our goal is to help you provide your body with the best nutrition personalised to your DNA.

Our DNA test kits show you which nutrients you need more of for optimal health and how to get them.

References

Folate in Food: Top 7 Plant-Based Sources of Folate

Folate in food - otherwise known as vitamin B9 - is crucial for brain function. (1-3)

It’s also one of the important nutrients for your mental wellbeing. (4,5)

A folate deficiency can lead to depression, cognitive decline and a form of anaemia.

If you’re plant-based or pregnant your folate needs are much higher. (6,7)

In this article, we’ll look at the top 7 highest folate in food sources.

What is folate in food?

Folate is a vitamin (B9) essential for the formation of red and white blood cells alongside cell growth and function.

Folate in food is a specific form of folate.

It’s a natural form called ‘methyl folate’.

The form of folate in supplements is synthetic, called ‘folic acid’.

This is an important distinction because some people can’t use folic acid - so need to get more of the natural folate in food. (8,9)

Folate in Food: Top 7 Plant-Based Sources of Folate

High folate foods include beans, lentils, asparagus, spinach, broccoli, avocado, mangoes, lettuce, sweet corn, oranges, and whole wheat bread.

Let’s take a look at them one by one.

1. Edamame: 458 μg/serving

Edamame are soya beans harvested before they have ripened. They are high in protein, iron, calcium and contain no cholesterol.

A one-cup serving of cooked edamame will provide you with 458 μg of folate.

A good way to include edamame in your diet is by adding it to soups or boiling it as a side dish.

💡 One serving of edamame provides 450 μg folate.

2. Lentils: 358 μg/serving

Lentils are high in protein, fibre and complex carbohydrates. They are naturally low in gluten, fats and calories.

A one-cup serving of lentils will provide you with 358 μg of folate.

Like edamame, lentils are great in soups. Additionally, you could use them as a filling for a pie or casserole. Lentils make a great plant-based meat substitute.

💡 One serving of lentils provides 350 μg folate.

3. Black beans: 256 μg/serving

Beans are part of the legume family and are high in fibre and various vitamins and minerals that support health. They are a staple food of plant-based diets.

A one-cup serving of black beans will provide you with 256 μg of folate.

Other types of beans such as kidney beans are also high in folate.

Beans are a highly versatile ingredient, meaning you can add them to just about anything! They’re great in salads, soups, casseroles, pastries and some even use them to make cakes!

💡 One serving of black beans provides 250 μg folate.

4. Asparagus: 268 μg/serving

Asparagus is a vegetable in the lily family. It’s low in calories, fat, sodium and high in vitamins C, K and B9 (folate). It has been known to have anti-inflammatory properties.

A one-cup serving of asparagus provides you with 268 μg of folate.

Asparagus is great boiled or roasted. Some people eat it raw but we recommend cooking it as this helps your body absorb more nutrients.

💡 One serving of asparagus provides 270 μg folate.

5. Spinach: 263 μg/serving

Spinach is a leafy vegetable belonging to the amaranth family. It’s packed full of nutrients and antioxidants such as folate.

A one-cup serving of cooked spinach will provide you with 263 μg of folate.

We recommend that you cook your spinach before consuming it as this significantly increases the bioavailability of nutrients such as folate.

💡 One serving of spinach provides 260 μg folate.

6. Broccoli: 168 μg/serving

Broccoli is a vegetable belonging to the cabbage family. Additional to being high in folate it is also a good source of fibre, iron and potassium.

A one-cup serving of cooked broccoli provides you with 168 μg of folate.

Cooking your broccoli significantly increases the bioavailability of nutrients such as folate.

💡 One serving of broccoli provides 170 μg folate.

7. Avocado: 163 μg/serving

Avocado is a fruit belonging to the Lauraceae family. Surprisingly, they’re considered a berry despite being typically consumed as a vegetable. They’re a great source of healthy omega fats.

A one-cup serving of avocado provides 163 μg of folate.

A great way of including avocado in your diet is by mashing it with a squirt of lemon juice and using it as a dip.

💡 One serving of avocado provides 160 μg folate.

How much folate in food do I need?

The average daily requirement for folate (Vitamin B9) is 400 μg per day. (10)

I say ‘average’ because some people need more than others.

Folate in food and MTHFR

If you have a slow form of a gene called MTHFR it’s important you get more of your folate in food. (11,12)

This is because people with MTHFR can’t use synthetic folic acid properly.

An easy way to know if you have this gene is with our DNA test kits. We’ll send you a report personalised to your DNA so you know exactly how much you need to be consuming of all your essential nutrients.

Folate in Food: The Bottom Line

Vitamin B9 (folate) is crucial for brain function.

Some people have much higher folate needs than others. It’s important to know how much (and which type of folate) you need to be sure you’re getting enough.

Find out what your personal daily folate requirement is with our DNA test.

References

Vegan Blood Test: 7 Crucial Blood Tests for Vegans

It’s harder to get certain nutrients on a vegan diet. So it’s critical to track your nutrient levels with a vegan blood test.

Vegans can develop nutrient deficiencies over a period of months - or even years.

But you can’t always work out what you’re deficient in from symptoms alone.

Some symptoms don’t even show up until late in the game (I’m looking at you, B12).

That’s why it’s so important to have a blood test now and again to track your levels.

Here are 7 vegan blood tests to ask your doctor for next time you see them.

1. Vitamin B12

You can’t get B12 naturally from a vegan diet. A B12 deficiency can lead to brain damage, nerve damage and cancer. (1)

Shorter-term, a deficiency can lead to depression, fatigue and anaemia. (2)

Having a vegan blood test for vitamin B12 is important to make sure you’re getting enough.

The most common vegan blood test is ‘total serum B12’. This is what your doctor will usually test for.

But the problem is it’s not a good marker of your “real” B12 status.

Total serum B12 looks at all the B12 in your blood.

That means it gives you one number for active, inactive and pseudo-B12 combined.

Your body can’t use inactive B12. But inactive B12 can represent as much as 80% of your total B12 level. (3)

This means you might have a high vitamin B12 blood test result but you could still be deficient. (4)

So you could be deficient despite your blood test results appearing fine. (5)

‘Active B12’ (also called ‘holoTC’) is a much better vegan blood test marker of B12 status.

It’s a more expensive test though so you usually have to go private.

The best thing to do is supplement B12 every day to make sure you’re getting enough.

2. Vitamin D

Vitamin D is critical for calcium absorption and for your immune system to work.

But it’s the most widespread nutrient deficiency in the Western world.

Athletes have especially low levels. (6)

There are 7 main reasons you might be low in vitamin D.

Some people have higher vitamin D requirements. (7)

The only way to know for sure is to test!

So have a vegan blood test for vitamin D. Especially if you don’t take a vitamin D supplement all year round.

3. Full blood count (FBC)

A full blood count is usually done with most blood tests.

It’s a blood test which counts how many of all the different types of blood cells you have in your blood.

It also looks at your haemoglobin levels, how large your blood cells are and more:

Haemoglobin (Hb)
Red Cell Count (RBC)
Packed Cell Volume (PCV)
Mean Cell Volume (MCV)
Platelets
White Blood Cells (WBC)
White Cell Differential

Your haemoglobin levels is one of the first markers to test for anaemia. The other full blood count (FBC) markers will confirm anaemia if your haemoglobin level (Hb) is below the laboratory reference range.

For example, the volume of your red blood cells might not seem important - but it can be crucial information.

If your blood cells are larger than normal, this can indicate anaemia.

It can also give us a clue about the causes of anaemia.

Anaemia can be due to different reasons. Iron deficiency, B12 deficiency, folate deficiency, etc.

So it’s crucial to have as much info as possible from various blood tests to discover the true cause.

4. Iron

Vegans are at higher risk of iron deficiency. (8,9)

Some people have higher needs due to their genes, too. (10)

On the other hand, some people absorb too much iron and might be in danger of high iron levels. (11)

You can have a DNA test to find out if you’re prone to either low or high iron.

But it’s crucial to have a blood test to track your levels - especially if you have iron issues running in your family.

The most important iron markers are:

Ferritin - A blood protein used to store iron in your body.
Total iron - The total amount of iron whether bound or free.

Other markers which your doctor may look at later if your other tests suggest anaemia are:

Total iron binding capacity (TIBC) - TIBC measures the total capacity of your blood to bind and transport iron.
Transferrin saturation (FESA) - Transferrin is a protein that attaches iron molecules and transports iron in the blood plasma.
Unsaturated iron binding capacity (UIBC) - The number of sites on transferrin that are not already carrying iron.

See below for the general protocol for diagnosing iron deficiency anaemia using blood testing.

Like B12, a total iron test will appear high if you’ve recently taken an iron supplement. But that doesn’t tell us anything about your long-term iron stores.

That’s why it’s actually most important to get a serum ferritin test…

5. Serum ferritin

Ferritin is so important it deserves it’s own heading.

Serum ferritin reflects your body’s iron stores. (12)

Vegans and vegetarians generally have lower iron stores (ferritin) than meat-eaters. This can be a good or a bad thing (if too low).

If you have iron-deficiency anaemia then your ferritin stores will likely be too low.

Serum ferritin is also a well known inflammatory marker. (13) Plus it can even give clues about your level of immunity. (14)

Some genetic variations make it hard to transfer iron into your cells to store as ferritin. That’s why it’s crucial to test for ferritin as well as iron.

A ferritin blood test is especially important if you’re experiencing:

Low energy levels or fatigue
Brittle or thinning hair
Irregular menstruation
Chest pain, fast heartbeat or shortness of breath
Pale skin
Headache, dizziness or lightheadedness
Cold hands and feet
Inflammation or sore tongue
Mouth ulcers
Brittle nails
Restless leg syndrome

As well as the blood test make sure you’re eating the best sources of plant-based iron every day to keep your levels up.

6. Omega-3 index

I recommend an omega-3 index blood test if you haven’t been supplementing vegan omega-3.

Pregnant women are also at risk because their omega-3 needs are much higher. (15)

You should test if you’re also experiencing inflammation symptoms such as:

Joint pain
Brain fog
Low mood or depression

An omega-3 index blood test tells you how much omega-3 (as DHA and EPA) is in your cell membranes.

Your body is forced to use omega-6 when it runs out of omega-3.

The problem is, cells built with omega-6 are prone to damage and can lead to inflammation.

An omega-3 index of at least 8-11% is recommended to reduce the risk of cardiovascular disease. (15,16)

Some people have a much higher need for omega-3 depending on their genes.

This means plant-based omega-3 sources might not be enough. This isn’t something you can guess - but you can take a DNA test.

Many of my clients have had terrible omega-3 index scores without realising.

It can take a while to fix, so better to start sooner than later.

7. TSH

There’s not much iodine on a vegan diet.

And the vegan sources of iodine we do have are unreliable.

This means vegans can be prone to an underactive thyroid. Also called hypothyroidism.

Symptoms include:

Fatigue
Brain fog
Weight gain

You can’t get a blood test for iodine levels.

But you can have a blood test for TSH - ‘thyroid stimulating hormone’. (17)

High TSH is the first sign of an underactive thyroid.

This can be due to iodine deficiency - making TSH a good marker for iodine levels. (18)

Most doctors won’t even mention iodine.

But if you’re not supplementing iodine and you have hypothyroidism - please start supplementing.

(Note: if you’re on thyroxine then you may not need to supplement iodine and you could end up with too much iodine, which can also cause issues.)

Other vegan blood tests to consider

Active B12
Folate
Methylmalonic Acid, Serum (MMA)
Lipid panel
Glucose
Liver function
CRP
Thyroid panel

Vegan Blood Test: The Bottom Line

I recommend a DNA test to understand your tendencies and nutrient needs.

But a blood test is crucial to track your nutrient levels and health.

This is because a blood test gives you a “snapshot” of your levels at one point in time.

Combining a DNA test and a vegan blood test is perfect to give you all the information you need to reach your health goals.

References

The 5 Types of B12: Which Type of B12 Should You Take?

If you’re plant-based it’s important to supplement the right types of B12 to avoid a B12 deficiency.

B12 is one of the main brain nutrients. B12 is important for your mental health, preventing hair loss and energy levels.

But there are so many different types of B12 supplements…

This makes buying a supplement confusing and overwhelming.

The problem is there’s a lot of marketing hype and not much science.

So the pros and cons of each are not obvious.

Which one should you buy?

This article will help you decide which type of B12 you should take - based on science, not adverts.

The 5 Types of B12

There are 5 forms of B12 you need to know about:

Cyanocobalamin
Methylcobalamin
Hydroxocobalamin
Adenosylcobalamin
Pseudo-cobalamin

There’s not much evidence for some types of B12.

But your body can’t even use one of them at all.

Let’s go through them one by one.

1. Cyanocobalamin

Cyanocobalamin is

cheap
synthetic

This is the most common type of B12 found in fortified foods and supplements.

And, yes, it does contain cyanide.

For most people this isn’t an issue.

That’s what your detoxification system is for after all.

But for some people high-dose cyanocobalamin could result in toxicity.

This only happens if you can’t get rid of the cyanide. For example, in those with renal failure. (1)

Cyanocobalamin is likely safe for the rest of the population.

It’s very stable too. This is due to the strong bond between the cobalamin and the cyanide.

This makes it ideal for using in supplements and fortified foods.

Key Takeaway

Cyanocobalamin is cheap, stable and recommended for the majority of people.

2. Methylcobalamin

Methylcobalamin is one of the natural types of B12 found in our cells. (2)

Supplementing methylcobalamin may lead to higher levels of B12 compared to cyanocobalamin.

3x more cyanocobalamin comes out in your pee compared to methylcobalamin. (3)

This suggests your body stores methylcobalamin better than cyanocobalamin.

But it’s not that simple… (is it ever?)

Types of B12 and MTHFR

Your genes may also play a role in determining which form of B12 is best for your body. (4)

You’re at higher risk of B12 deficiency if you have ‘slow’ MTHFR.

This is a gene mutation which reduces your body’s ability to use vitamins B9. (5)

The problem is B9 and B12 work hand-in-hand. So if you can’t use B9 - you can’t use B12 either.

This means people with MTHFR who aren’t getting enough B vitamins may be at higher risk of: (6)

Autism
Stroke
Cognitive decline

Methylfolate

If you have MTHFR you need to supplement a type of vitamin B9 called methylfolate.

This is to make sure your body is able to use the B12 you’re taking. (7)

Some experts say methylcobalamin is better because of the extra methyl groups. But we don’t yet have enough evidence to say for sure.

Methylcobalamin is usually recommended to those with a deficiency or cognitive decline.

Key Takeaway

Methylcobalamin is one of the types of B12 found in your body. It might be the better type of B12 for people with the slow MTHFR gene.

3. Hydroxocobalamin

Hydroxocobalamin (HOCbl) is the main type of B12 found in food. (8)

Hydroxocobalamin is also the type of B12 used for B12 shots or injections.

You’ll get B12 injections if you have: (9)

Severe B12 deficiency
Compromised intestinal absorption
Cyanide poisoning

There’s no difference between supplementing and injecting B12 in any other case. (10)

The Evidence for Supplementing

There’s no benefit to this type of B12 as a supplement either…

8 weeks supplementation with cyano-B12 increased serum B12 more than hydroxo-B12. (11)
Supplementing cyanocobalamin is more effective than eating animal foods providing hydroxocobalamin. (12)

In any case, hydroxocobalamin tends to be more expensive than other types of B12.

We recommend sticking with cyanocobalamin or methylcobalamin over hydroxocobalamin.

Key Takeaway

Hydroxocobalamin is one of the types of B12 found in animal foods. It’s used for B12 injections but likely not useful as a supplement.

4. Adenosylcobalamin

Adenosylcobalamin (AdoCbl) is also known as coenzyme B12, cobamamide, and dibencozide.

It is one of the active forms of vitamin B12 in your body - alongside methylcobalamin. (13)

But adenosylcobalamin isn’t used often as a supplement.

In fact, it isn’t used in scientific studies since the 90s. (14) What does that tell you?!

It doesn’t have any benefits over the other types of B12 we’ve already talked about.

Key Takeaway

Adenosylcobalamin is one of the types of B12 found in your body. But it’s likely not a good type of B12 to supplement.

5. Pseudo-B12

You’re at risk of B12 deficiency if you eat more ‘natural’ products you think are rich in B12.

That’s because it’s not the type of B2 you can use. It’s ‘pseudo-B12’.

Sources of pseudo-B12 are natural plant-based foods like algae, kombucha, other fermented products.

Remember, plants never contain active B12 your body can use.

You are at risk of deficiency if you’re trying to get your B12 from these alternative products. (15)

And not only because your body can’t use pseudo-B12…

Eating foods containing pseudo- B12 can aggravate a B12 deficiency. Why? Pseudo-B12 competes with and blocks absorption of REAL B12. (16)

It can also mask a B12 deficiency because it shows up as total serum B12 on your blood tests.

Foods High in Pseudo-B12

Algae like spirulina and chlorella
Seaweeds like nori and wakame
Fermented foods like miso and kombucha

Key Takeaway

Supplement everyday to avoid deficiency - and don’t rely on ‘natural’ sources.

Summary: Types of B12

There are different types of B12. Some are better than others.

You can’t rely on some types of B12 at all.

Some people are sensitive to certain types of B12 depending on their genes.

So you should take the best form of B12 for your body.

If you don’t know your genes, try the different forms and figure out which works for you.

Take our free Top 7 Plant-Based Nutrition Mistakes course to learn more about the types of B12 and other nutrient mistakes people make.

(more…)

The 7 Highest Vegan Sources of Zinc

People following a plant-based or vegan diet are at higher risk of zinc deficiency so it’s important to know the highest vegan sources of zinc. (1)

If you’re experiencing any of the following:

Hair loss
Dry, itchy skin, dermatitis or eczema
Frequently catching illnesses
Reduced appetite
Brain fog
Slow wound healing

Then you might have a deficiency in zinc. (2)

Why are vegans at risk of zinc deficiency?

If you’re vegan or plant-based, you should be aiming to consume 50% more zinc than recommended! (3,4)

Why?

Because your absorption of zinc from plant-based foods is much lower than from animal foods. Remember we talked about those antinutrients before? That’s why.

So, it’s important to know the highest vegan sources of zinc and make sure you’re getting enough to avoid a deficiency.

Those following a vegan or plant-based diet should consume 50% more zinc than recommended as absorption of zinc from plant-based foods is lower than from animal foods.

7 highest vegan sources of zinc

Here are the highest vegan sources of zinc you should be including in your diet on a regular basis. Aim to eat these foods at least once a day…

1. Wheat germ

Wheat germ is part of a wheat kernel and is responsible for helping the plant reproduce and spawn new wheat. It’s highly nutritious, containing most of the zinc and other nutrients of the wheat plant. (5)

Unfortunately, the wheat germ is removed from white wheat flour - so if you’re eating white bread or other white carbs, you won’t be getting any wheat germ!

Luckily, the wheat germ is left in whole grain wheat. However, the best way to get the nutrients of wheat germ is to buy it separately as a ‘health food’ (highly available because it’s left over from making white wheat flour!)

You can sprinkle wheat germ on your breakfast, bake with it, etc.

Wheat germ is highly nutritious and a great source of zinc. It's readily available as a health food.

2. Firm tofu

Different tofu brands vary significantly in their nutrient content, so be sure to check the package of the tofu you buy.

Having said that, firm tofu is usually a good source of zinc as well as many other nutrients. Tofu is also the only complete protein on a plant-based diet, providing all the essential amino acids.

If you’re vegan or plant-based, you should really be eating tofu at least a few times a week - and every day if possible! (6)

Firm tofu is a good source of zinc and many other nutrients.

3. Hemp seeds

Hemp seeds are little powerhouses of nutrients. They are especially high in minerals such as zinc.

You don’t even have to consume whole hemp seeds (they can be a little crunchy…) Actually it’s the hemp seed hearts (not the husk) which contain most of the nutrients. (7)

Adding a spoonful of hemp flour or hemp protein is a really easy way to add more zinc (and protein) to your porridge, smoothies, cakes, breads, etc.

A spoonful of hemp flour or protein is a great way to add more zinc to your diet.

4. Lentils

Lentils are a great source of zinc as well as iron, protein and many other nutrients. We recommend you eat lentils at least a few times per week. (8)

All types of lentils provide zinc and are highly nutritious. Split lentils are faster to cook and the nutrients may be more easily absorbed too.

You can add lentils to dahl, curries, vegan burgers, and you can even make lentil flour at home by roasting red lentils for 5-10 mins in the oven, leaving to cook then grinding into a powder in a blender.

You can add lentil flour to quiche crusts, cakes, breads, etc. Check out some of our recipes which secretly add lentils…

Lentils can be added to your diet in many different ways. They provide zinc and other essential nutrients.

5. Oats

I’m sure you already love oats, but here’s another reason to eat them every day…

Oats are another great source of zinc, as well as magnesium, iron and protein. The fibres can even help balance your blood sugar and reduce your risk of type 2 diabetes. (9)

As with all the whole grains high in zinc, there is the issue of oats being high in phytic acid, though. To reduce the phytic acid and increase the absorption of the nutrients like zinc make sure to soak your oats in water or plant milk overnight. (10)

Additional to zinc oats also provide magnesium, iron, protein and fibres.

6. Pumpkin seeds

Pumpkin seeds are a great source of zinc. Just one 30 g serving (2 tablespoons) can give you 2 mg zinc - a good proportion of your daily needs. (11)

Here’s a really easy hack to make your pumpkin seeds much more nutritious in just 10 minutes…

Studies show that you can absorb much more of the nutrients from roasted pumpkin seeds compared to raw pumpkin seeds! So not only do roasted pumpkin seeds taste better, they’re also better for you!

Spread your pumpkin seeds out in a single layer on a baking tray and roast them on 180 degrees Celsius for 10 minutes or until slightly browned. Keep checking - they burn quickly!

Pumpkin seeds are high in zinc. Roasted pumpkin seeds are even higher!

7. Quinoa

Last but definitely not least - quinoa! If you don’t eat quinoa at least once per week, you need to start…

Not only is quinoa one of the highest vegan sources of zinc - it’s also one of the highest vegan sources of iron, protein and other minerals. (12)

Eating more whole grains such as quinoa is important for reducing your risk of diabetes, and whole grains are one of the top 5 types of foods to eat to improve your mental health.

Why not try our Apricot-Quinoa Summer Salad to increase your quinoa intake?

Quinoa is one of the highest vegan sources of iron, protein and other minerals.

Are you getting enough zinc?

Many plant-based sources of zinc contain high levels of phytic acid – which can actually prevent you from absorbing the zinc.

The types of foods you eat and how you prepare them (as well as a few of your genetic variations) will have altered how much zinc you’ll need to eat.

So it’s difficult to come up with a ‘standard’ zinc intake recommendation for everyone. Average requirements range from: (13)

6.2 to 10.2 mg/day for women
7.5 to 12.7 mg/day for men

Depending on your age, weight, how much phytic acid you consume, genetics, and other factors.

Basically, aiming for more is always the safer option! Especially on a vegan diet.

Our DNA test kits can help you find out your personal zinc requirements.

Zinc requirements range from 6.2 to 12.7 mg/day. If you are unsure of your personal requirement aim to consume more.

How to increase zinc absorption

Here are the best ways to increase zinc absorption:

Pressure cooking is one the easiest (and best!) ways to break down the antinutrients like phytic acid and increase zinc absorption. (14)
Soaking your pulses, beans and grains for 6-12 hours before cooking to break down the phytic acid. For example, if you eat porridge, soak the oats before you go to bed overnight in preparation for the morning. (15)
Sprouting decreases the lectin levels and protease inhibitors of your foods therefore increasing your absorption of nutrients such as zinc. (15)
Fermenting improves the zinc absorption from your foods by breaking down antinutrients such as phytate acid. (16)

Pressure cooking, soaking, sprouting and fermenting these foods can increase zinc absorption.

The 7 Highest Vegan Sources of Zinc: The Bottom Line

Zinc is much harder to get on a vegan or plant-based diet.

Zinc is very important for you hair health, skin health, immune function and gut health. If you’re not getting enough zinc you may start to feel run down, brain foggy, have bad skin and hair, and get ill more often than normal.

Make sure you’re eating enough zinc every day. We recommend topping up with a zinc supplement to be on the safe side - especially if you calculate that you’re not getting enough on a day-to-day basis!

Zinc is one of the main nutrient reports we provide in your Personal Nutrition Guide from Vojo’s DNA test kit. Make sure you’re getting everything you need to avoid deficiency and feel great with Vojo.

Scientific References

Evidence Based:
Deficiencies, Iodine, Micronutrients, Supplements, Thyroid

Ellie Busby

All Posts

Written: December 23, 2021
Updated: December 24, 2021

Ellie is a Registered Nutritionist (MSc, mBANT), expert in nutrigenetics and has been vegan for more than 10 years. Her mission is make sure you're getting everything you need from your plant-based diet to achieve your goals and inspire others to eat more plants.

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