Skip to content

    Announcements

    Exciting News for WebMD Members!

    We've been busy behind the scenes building new message boards for you. You'll have new and easier ways to find messages, connect with others, and share your stories.

    And, this will all be available on your smartphone or other mobile device!

    What Do You Need to Do?

    The message board you're used to will be closing in the coming weeks. While many of your boards will be making the move to our new home, your posts will not. Want to keep a discussion going? Save posts you want to continue (this includes your member profile story), so that you can re-post them in the new message boards.

    Keep an eye here and on your email inbox, we'll be back in touch soon to give you all the information you need!


    Yours in health,
    WebMD Message Boards Management

    Need Help with Vegetarian Diet!
    avatar
    stephenlovegrove posted:
    I have recently (five weeks ago) started eating a vegetarian diet, and I love it. My body feels so much better overall. I am lacto-ovo vegetarian, so I can eat dairy products and eggs, but I do not eat any meat at all including fish.

    I think I am getting enough protein through milk, cheese, eggs, etc. But I am worried about that a little bit, and especially about B12 and iron. I need help from those of you who eat vegetarian and/or vegan. Are there food products you consume to get what you need of B12 or iron? or what supplement recommendations do you have?

    Thanks so much for your help.
    Reply
     
    avatar
    erice_ma responded:
    For B12, if you are consuming at least a cup of milk daily, you should be all set. The RDA for adults is 2.4 mcg. A cup of 1% milk contains a bit more than 4 mcg. Even if you don't have milk, eggs, cheese, and yogurt can add up to the RDA.

    Here is a great resource on B12 for Vegans (so for people who do not consume dairy or eggs) http://www.vrg.org/nutrition/b12.php .

    Iron is a bit more of a challenge because non-heme iron does not absorb as well. Consequently, the RDA for adult females is 32 mg/day which is quite a bit. The dairy and egg contribute a small amount. However, there are many good vegetarian sources, mainly beans and dark greens. Also, many grain foods, especially cereals have high levels of fortification, so it may not be too hard to achieve. Again, VRG.org provides an excellent resource: http://www.vrg.org/nutrition/iron.php

    Still for both of those nutrients, many people (vegetarian or not) can be poor absorbers of those nutrients. In that case supplementation may be necessary. There is no harm in adding a B12 supplement as insurance. However, you should NOT supplement with iron unless a blood test confirms there is a problem.

    The VRG site also has a good article on getting enough protein: http://www.vrg.org/nutrition/protein.php


    Helpful Tips

    growing herbs
    have lemonbalm and rosemary planted amongst my corriander, lemongrass, parsley, chives, sage, oregano, and they seems to discourage most ... More
    Was this Helpful?
    9 of 16 found this helpful

    Expert Blog

    Healthy Recipe Doctor - Elaine Magee, MPH, RD

    Dietician Elaine Magee has the secret recipe for creating healthy meals that are guaranteed to please any condition or diet...Read More

    Report Problems With Your Medications to the FDA

    FDAYou are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.