03/12/2025
When I first went vegan 23 years ago, there was some very inaccurate and incomplete advice going around (luckily, I had already started nutrition school).
So here are 7 things I wish someone had told me from day one:
1️⃣ B12 is non-negotiable.
No matter how “healthy” your diet is, or how many vegan influencers tell you that it's not important, or that our body makes everything we need (it doesn't). The most reliable source is a supplement.
2️⃣ Being vegan does not automatically mean you’re low in iron.
You should only take an iron supplement if you have a confirmed deficiency. Supplementing unnecessarily can actually be harmful.
3️⃣ Carbs are not a problem.
Carbohydrates are the body’s primary energy source and provide fibre, antioxidants, vitamins, and minerals.
4️⃣ You never needed to combine "incomplete" plant proteins.
All plants contain all nine essential amino acids. Variety across the day is what matters, not mixing specific foods at each meal.
5️⃣ Soy is safe, nutritious, and one of the best protein sources we have.
The myth-driven fear around soy has held so many people back unnecessarily.
6️⃣ Skip the cleanses, detoxes, and restrictive fads.
They’re stressful on the body, unsustainable, don't meet caloric needs, unneccesary, and not rooted in evidence.
7️⃣ Most people need more protein than the RDA (0.8 g/kg), especially if active.
Higher intakes support muscle repair, immune function, and satiety, and this is easily achievable with plant foods.
If you’re new to vegan nutrition or struggling with conflicting information, this is your reminder: it doesn’t have to be complicated. 🌱💚
