Frequently Asked Question
Health“Proper planning is hard”
Last reviewed: January 9, 2026
Summary
Vegan diets require planning around a small, predictable set of nutrients—especially B12—and this planning can be simplified with habits (a daily/weekly B12 supplement, iodized salt or iodine plan, fortified milk, legumes/whole grains). Many omnivorous diets also require planning for health (fiber, saturated fat, micronutrients).
Evidence Summary
- Nutrient “watch list” is consistent across guidelines; once covered, most meals can be ordinary foods.
- Fortification/supplementation reduces cognitive load: e.g., B12 + fortified foods. Evidence quality: Moderate Limitations / nuance: Food deserts and time constraints are real barriers; the solution is making “default easy meals” and improving access, not dismissing veganism. Bottom line: Planning is a manageable, learnable skill—especially when simplified to a few defaults.
Supporting Evidence
Sources:
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016)
- NIH ODS: B12/Iodine/Vitamin D fact sheets.
- NIH ODS nutrient fact sheets.
- Watanabe F, et al.. Vitamin B12 sources and bioavailability (2014)
- EFSA (European Food Safety Authority). Cyanocobalamin (vitamin B12) as a feed additive
- NIH Office of Dietary Supplements. Vitamin B12 - Fact Sheet for Health Professionals (2024)
Sources:
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016)
- NIH ODS: B12/Iodine/Vitamin D fact sheets.
- NIH ODS nutrient fact sheets.
- Watanabe F, et al.. Vitamin B12 sources and bioavailability (2014)
- EFSA (European Food Safety Authority). Cyanocobalamin (vitamin B12) as a feed additive
- NIH Office of Dietary Supplements. Vitamin B12 - Fact Sheet for Health Professionals (2024)