[pcthrowaway]

Off the top of my head, DHA/EPA Omega 3s, Creatine, and Glucosamine aren't really found in plants. I think Choline and B12 are hard to get adequate amounts from plant sources as well.

I think you can live OK without those (I'm vegan), but supplementing the above from non-animal sources is probably a good idea, or at least not a bad one.

[myshpa]

There is a lot of non-animal sources for that stuff. We don't need animals for production of dietary supplements.

IMHO vegans need to supplement only B12, as we live in too sterile environments to get enought of it naturally, for other things sufficiently diverse diet should suffice.

DHA/EPA Omega 3s - algae, seaweed, spirulina, flaxseed, chiaseeds, hempseeds, wallnuts, cruciferous vegetables (brussel sprouts)

Creatine - spirulina, chives, edamame, ... (https://thedietauthority.com/best-sources-of-creatine-for-ve...)

Glucosamine - corn, wheat

Choline - legumes

B12 - bacteria, nutritional yeast, seaweed, mushrooms

[cheese_goddess]

Great way to eat if you live in a rich country, or, dunno, California, I guess.

Rather than saying "vegan", why not be honest and just say "Silicon Valley diet"?

"Spirulina", "seaweed", "edamame"... I guess I can enjoy my nutritional definiciencies then, eh? Because there's no spirulina, or edible seaweeds, or edamame within a boat trip of where I live.

Btw: you can't get enough B12 from any of the sources you list. But who's afraid of B12 deficiency, when it's for a good cause, amirite?

[myshpa]

I live 10000 km from Sillicon Valley, in not-so-rich country.

You can get your vegan B12 pills from your local eshop, no need to dive for seaweed (https://www.amazon.com/s?k=vegan+b12 - dozens, maybe hundreds of different vegan b12 supplements).

> Btw: you can't get enough B12 from any of the sources you list

See https://www.freshnlean.com/blog/vegan-b12-sources/

1. Tempeh - Up to 14.8mcg / 370% DV per 100g 2. Chlorella - 80-100mcg / 2000-2500% per 100g 3. Nori Seaweed - 11-42mcg / 275-1050% DV per 100g

[cheese_goddess]

You quote a fast food company blog? I'll quote the Vegan Society:

> Claimed sources of B12 that have been shown through direct studies of vegans to be inadequate include human gut bacteria, spirulina, dried nori, barley grass and most other seaweeds. Several studies of raw food vegans have shown that raw food offers no special protection.

> Reports that B12 has been measured in a food are not enough to qualify that food as a reliable B12 source. It is difficult to distinguish true B12 from analogues that can disrupt B12 metabolism. Even if true B12 is present in a food, it may be rendered ineffective if analogues are present in comparable amounts to the true B12. There is only one reliable test for a B12 source - does it consistently prevent and correct deficiency? Anyone proposing a particular food as a B12 source should be challenged to present such evidence.

https://www.vegansociety.com/resources/nutrition-and-health/...

And also wikipedia which is more reliable and is not trying to sell you anything:

The Academy of Nutrition and Dietetics considers plant and algae sources "unreliable", stating that vegans should turn to fortified foods and supplements instead.[32]

https://en.wikipedia.org/wiki/Vitamin_B12#Plants_and_algae