• Do I need to take a vitamin B12 supplement on the Planter meal plan?

  Yes. It is important to take a vitamin B12 supplement when you follow a diet based predominantly or exclusively (as in the case of Planter) on plant-based foods. Vitamin B12 is formed by bacteria (not animals!) and is important, among other things, for producing red blood cells and maintaining a healthy nervous system.Few readers

• How much vitamin B12 should I take?

  An adult should take a maintenance dosage of 50 mcg per day or 1000 mcg twice a week if vitamin B12 is taken in the synthetic form (cyanocobalamin). If you take vitamin B12 in the form of methylcobalamin, the daily dosage is 1000 mcg. Children under 11 should take a lower dose. Get all the detailed information you need in the children’s sections.Few readers

• When should I start taking vitamin B12?

  ou should start taking vitamin B12 supplements as soon as you begin your Planter journey. Start with the basic maintenance dosage of 50 mcg per day or 1000 mcg twice a week if you take your B12 supplement in the form of cyanocobalamin, or 1000 mcg per day if it’s in the form of methylcobalamin. Choose a supplement that dissolves in your mouth. Try to keep it under your tongue, if you can, to aid absorption.Few readers

• Do I need to have any blood tests before I start taking a vitamin B12 supplement?

  No, you don’t. Just start taking the maintenance dosage as soon as you begin your Planter journey. Next time you do a blood test, ask your doctor to check your vitamin B12, homocysteine and folate levels and blood count, if possible, to get a more complete picture. If you have any deficiencies, your doctor will prescribe a higher dose of vitamin B12 for 2-6 months to raise your levels, before you return to the maintenance dosage.Few readers

• Is it possible to take too much vitamin B12?

  Taking too much vitamin B12 is highly unlikely. Vitamin B12 is, in fact, a water-soluble vitamin so any excess is eliminated in urine. A vitamin B12 deficiency, on the other hand, can have serious effects, such as damage to the lining of the nerves and macrocytic anaemia.Some readers

• And what about vitamin D? Should I take a supplement?

  The name vitamin in this case is misleading. No diet, whether plant-based or not, covers the vitamin D requirement. Strictly speaking, vitamin D is a hormone produced in the skin when exposed to the sun. So, a vitamin D deficiency isn’t diet-related, it’s caused by a lack of or inefficient exposure to sunlight. Take a blood test to check your vitamin D levels before starting a supplement. Your doctor will be able to advise you on the most suitable dosage by assessing your overall situation and aSome readers

• If I don't eat fish, do I need to take an omega-3 supplement?

  No, you don’t. Some plant foods contain alpha-linolenic acid (ALA), the precursor to all omega-3 fatty acids. The body can produce EPA and DHA from this, i.e. long-chain omega-3s, the most “famous” ones also found in fish. Check out the relevant section on omega-3 fatty acids to find out which these plant foods are rich in alpha-linolenic acid and what the daily required intake is. You only need to take supplements if you don’t eat any of the omega-3 rich plant foods or, at certain stages of lifSome readers

• Do I need to take iron supplements on the Planter meal plan?

  A varied and well-balanced plant-based diet, like the one that Planter has tailored for you, already contains all the iron you need. You only need an iron supplement if your blood test results show you have a deficiency, regardless of your diet.Some readers