on September 22, 2026
Plant-based eating has gained more popularity in recent years, and its time in the spotlight is completely deserved.
Not only do plant-based diets been recognized for supporting weight management, improvements to cardiovascular health including healthy cholesterol balance, and nourishing a healthy gut microbiome, this “green” lifestyle helps promote a more sustainable future and supports animal welfare (Łuszczki et al., 2023; Wang et al., 2023).
Practicing a plant-based lifestyle has its many perks, especially when it comes to stocking up on nutrients such as fibre, antioxidants and vitamin C (Łuszczki et al., 2023). However, in order to maximize these benefits, being mindful and intentional with the foods that you are consuming is key. Although plant-based foods such as whole grains, legumes, fruits and vegetables provide a variety of core nutrients that support many different systems around the body, there are other nutrients that can sometimes get left in the dark.
Similar to baking, a spatula cannot be used to measure, mix, and bake cookies much like how adopting a plant-based diet cannot fulfill all nutritional gaps. Using plant power to keep you charged and ready for your everyday routine can be beneficial, but only when it is met with intention and planning to ensure nothing gets left out.
Here are a few nutrients that may require a little extra awareness before building your plate:
Vitamin B12: Vitamin B12 is primarily found in animal products such as meat and dairy, and supports the body in many ways including regulating amino acid conversion, immune response, inflammatory balance and neurological function (NIH Office of Dietary Supplements, 2025a; Simonenko et al., 2024). With an absence of animal products in the diet, acquiring vitamin B12 for individuals following plant-based diets is recommended through consumption of fortified foods such as cereals, as well as supplementation (NIH Office of Dietary Supplements, 2025a).
Iron: Iron has many important biological functions, including its role in transporting oxygen throughout the body, musculoskeletal function and neurological health (NIH Office of Dietary Supplements, 2025; Piskin et al., 2022). Plant-based foods such as legumes, tofu and spinach provide non-heme iron, which can sometimes have slower, less efficient absorption in the body (López-Moreno et al., 2025). Research recommends pairing plant-based iron sources with nutrients such as vitamin C and minimizing intakes of caffeine alongside iron to promote absorption (López-Moreno et al., 2025).
Vitamin D: Vitamin D is also found primarily in animal foods including meat, fish and dairy (NIH Office of Dietary Supplements, 2025b). Similar to vitamin B12, since there are limited amounts of vitamin D in plant foods, consumption of fortified foods, supplements, and getting adequate sunlight exposure during the warmer months are recommended to achieve adequate vitamin D levels in the body (NIH office of Dietary Supplements, 2025b).
Adapting a plant-based diet has many perks – for both your body and the environment! Approaching nutrition with awareness and intention is recommended, but busy schedules can sometimes cause roadblocks in your routine. Balancing work, school, family and friends while also trying to navigate and approach all your meals with intention can become overwhelming at times. Your wellness routine should add clarity to your routine, not extra clutter.
At Daily Dose, we believe that nutrition should be simple, sustainable, and fit seamlessly into your lifestyle.
Our curated wellness stacks are intentionally created to provide nutritional coverage in a consistent, easy-to-follow format, simplifying supplementation and eliminating the need to juggle dozens of bottles.
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NOTE: This content is for educational and informational purposes only and does not constitute professional medical advice. Nutritional requirements are unique to you and your lifestyle. Please consult with a registered healthcare provider before implementing any changes to your wellness routine.
References
López-Moreno, M., Castillo-García, A., Roldán-Ruiz, A., Viña, I., & Bertotti, G. (2025). Plant-based diet and risk of iron deficiency anemia. A review of the current evidence and implications for preventive strategies. Current Nutrition Reports, 14, 1-8. https://doi.org/10.1007/s13668-025-00671-y
Łuszczki, E., Boakye, F., Zielińska, M., Dereń, K., Bartosiewicz, A., Łukasz, O., & Stolarczyk, A. (2023). Vegan diet: nutritional components, implementation, and effects on adults’ health. Frontiers in Nutrition, 10, 1-16. https://doi.org/10.3389/fnut.2023.1294497
NIH Office of Dietary Supplements (2025, September 4). Iron. National Institutes of Health. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
NIH Office of Dietary Supplements (2025a, July 2). Vitamin B12. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
NIH Office of Dietary Supplements. (2025b, June 27). Vitamin D. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron absorption: factors, limitations, and improvement methods. ACS Omega, 7(24), 20441-20456. https://doi.org/10.1021/acsomega.2c01833
Simonenko, S. Y., Bogdanova, D. A., & Kuldyushev, N. A. (2024). Emerging roles of vitamin B12 in aging and inflammation. International Journal of Molecular Sciences, 25(9), 1-28. https://doi.org/10.3390/ijms25095044
Wang, T., Masedunskas, A., Willett, W. C., & Fontana, L. (2023). Vegetarian and vegan diets: benefits and drawbacks. European Heart Journal, 44, 3423-3439. https://doi.org/10.1093/eurheartj/ehad436
