By Reed Mangels, PhD, RD

The Dietary Guidelines for Americans categorizes potassium as “a dietary component of public health concern for the general US population because low intakes are associated with health concerns (1).” On average, people in the United States consume less potassium than is recommended (2). While the Dietary Guidelines call for eating more fruits and vegetables to get potassium, they also suggest that dairy products and fortified soy beverages can help to meet potassium needs. A cup of cow’s milk provides about 370 milligrams of potassium and a cup of soymilk supplies between 200 and 500 milligrams of potassium. Milk is not required, in my opinion, to meet potassium needs. There are many fruit and vegetable sources of potassium, some of which have more potassium in a serving than is found in a cup of cow’s milk or soymilk.

Potassium is an essential mineral. It is involved in kidney and heart function, muscle contraction, and the nervous system, among others. Higher intakes of potassium are associated with lower blood pressure and a reduced risk of hypertension and stroke (3). Potassium may also play a role in reducing the risk of kidney stones, type 2 diabetes, and low bone density (4).

The expert committee that develops dietary recommendations for Americans concluded that there was not enough data to develop Recommended Dietary Allowances (RDAs) for potassium. Instead, they established Adequate Intakes (AIs) based on the highest median intakes of potassium in healthy children and adults. The Adequate Intake (AI) for potassium is:

Birth to 6 months: 400 milligrams/day

7-12 months: 860 milligrams/day

1-3 years: 2000 milligrams/day

4-13 years: 2300 milligrams per day

14-18 years: 3000 milligrams/day (male); 2300 milligrams/day (female)

19 years and older: 3400 milligrams/day (male); 2600 milligrams/day (female)

Pregnancy: 2600 milligrams/day (14-18 years); 2900 milligrams/day (19 years and older);

Lactation: 2500 milligrams/day (14-18 years); 2800 milligrams/day (19 years and older)

Many whole plant foods supply us with potassium.

20 Good Sources of Potassium for Vegans

1. Beet greens, 1300 milligrams of potassium in 1 cup cooked
2. Plantains, 930 milligrams of potassium in 1 cup cooked
3. Lima beans, 908 milligrams of potassium in 1 cup cooked
4. Acorn squash, 896 milligrams of potassium in 1 cup cooked
5. Soybeans, 882 milligrams of potassium in 1 cup cooked
6. Spinach, 840 milligrams of potassium in 1 cup cooked
7. Swiss chard, 792 milligrams of potassium in 1 cup cooked
8. Pinto beans, 746 milligrams of potassium in 1 cup cooked
9. Kidney beans, 722 milligrams of potassium in 1 cup cooked
10. Split peas, 710 milligrams of potassium in 1 cup cooked
11. Navy beans, 708 milligrams of potassium in 1 cup cooked
12. Black-eyed peas, 686 milligrams of potassium in 1 cup cooked
13. Lentils, 660 milligrams of potassium in 1 cup cooked
14. Sweet potato, 572 milligrams of potassium in 1 cup cooked
15. Chickpeas, 520 milligrams of potassium in 1 cup cooked
16. Beets, 518 milligrams of potassium in 1 cup cooked
17. Potato, 506 milligrams of potassium in 1 cup cooked
18. Avocado, 488 milligrams of potassium in half
19. Banana, 422 milligrams of potassium in 1 medium
20. Dried apricots, 378 milligrams of potassium in ¼ cup

Food labels are required to include information about the potassium content of foods so if you’re curious about a specific food, check its Nutrition Facts Label.

To read more about potassium see:

Potassium Fact Sheet for Consumers (from National Institutes of Health; contains vegan and nonvegan sources of potassium)

The New Sodium and Potassium Recommendations and What They Mean for You

References

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. DietaryGuidelines.gov. 2020.
2. U.S. Department of Agriculture, Agricultural Research Service. What We Eat in America, 2017-March 2020. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/1720/Table_1_NIN_GEN_1720.pdf. 2022.
3. O’Donnell M, Yusuf S, Vogt L, et al. Potassium intake: the Cinderella electrolyte. Eur Heart J. 2023;ehad628. doi:10.1093/eurheartj/ehad628
4. National Institutes of Health, Office of Dietary Supplements. Potassium fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/. 2022.

magnesium vegan sources image from Freepik

By Reed Mangels, PhD, RD

I was at a conference for dietitians when a speaker, extolling cow’s milk, said that 3 cups of cow’s milk provided 25% of the Recommended Dietary Allowance (RDA) for magnesium. Actually, the speaker just said “milk,” but it was understood that “milk” meant cow’s milk. Three cups of cow’s milk contain about 90 milligrams of magnesium. In addition to the fact that few adults will drink 3 cups of cow’s milk, the speaker neglected to mention the many plant sources of magnesium. Some of these vegan sources have more magnesium in a serving than is found in 3 cups of cow’s milk.

Magnesium is an essential mineral. We need to get it from food and/or supplements in order to stay healthy. Magnesium is important in many parts of our body including bones, muscles, nerves, and DNA. It also helps to control blood sugar levels and blood pressure.

The Recommended Dietary Allowance (RDA) for magnesium is:

Birth to 6 months: 30 milligrams/day (this is the Adequate Intake rather than the RDA)

7-12 months: 75 milligrams/day (this is the Adequate Intake rather than the RDA)

1-3 years: 80 milligrams/day

4-8 years: 130 milligrams per day

9-13 years: 240 milligrams/day

14-18 years: 410 milligrams/day (male); 360 milligrams/day (female)

19-30 years: 400 milligrams/day (male); 310 milligrams/day (female)

31 years and older : 420 milligrams/day (male); 320 milligrams/day (female)

Pregnancy: 400 milligrams/day (14-18 years); 350 milligrams/day (19-30 years); 360 milligrams/day (31 years and older)

Lactation: 360 milligrams/day (14-18 years); 310 milligrams/day (19-30 years); 320 milligrams (31 years and older)

Many whole plant foods supply us with magnesium.

10 Good Sources of Magnesium for Vegans

1. Spinach, 156 milligrams of magnesium in 1 cup cooked
2. Swiss chard, 124 milligrams of magnesium in 1 cup cooked
3. Quinoa, 108 milligrams of magnesium in 1 cup cooked
4. Pumpkin seeds, 99 milligrams of magnesium in 2 Tablespoons
5. Almond butter, 89 milligrams of magnesium in 2 Tablespoons
6. Soybeans, 78 milligrams of magnesium in ½ cup
7. Brown rice, 76 milligrams of magnesium in 1 cup cooked
8. Tempeh, 67 milligrams of magnesium in ½ cup
9. Shredded Wheat cereal, 66 milligrams of magnesium in 1 cup
10. Dark chocolate, 65 milligrams of magnesium in 1 ounce

Dietary fiber and substances found in plant food called phytates are known to decrease the amount of magnesium absorbed. Generally, however, vegan diets based on whole plant foods are high enough in magnesium to compensate for the possibility of a reduction in absorption.

To read more about magnesium see Magnesium Fact Sheet for Consumers (from National Institutes of Health; contains nonvegan sources of magnesium)

By Reed Mangels, PhD, RD

What do you think it means when you see that a food label says that a product is “All Natural” or “100% Natural”?

• Does it mean the product is equivalent to a product labeled USDA Organic?
• That it is lower in calories than a similar product not labeled as natural?
• That it is non-GMO?
• That, if it is an animal product, animals were free-range, not treated with hormones or antibiotics, or that a higher standard for animal welfare was used?

Actually, “All Natural” or “100% Natural” does not mean any of the above.

The U.S. Food and Drug Administration (FDA), which regulates all foods and food ingredients except for meat, poultry, and a few other foods does not have a formal definition for “natural.” The FDA’s policy is that natural means “that nothing artificial or synthetic … has been included in, or has been added to, a food that would not normally be expected to be in that food” (1). The FDA policy does not address the use of pesticides, irradiation, or other food production or processing techniques when a product is labeled “natural.”

USDA regulates meat, poultry, and a few other products and allows those foods to be identified as “natural” if the food supplier does not use artificial ingredients or colors and if minimal processing is done (2). The USDA policy does not address the treatment of the animals or use of hormones or antibiotics.

When consumers see “natural” on a food label, they may choose that product in place of a product labeled “organic” or a product which is produced in a more environmentally friendly way. They may willingly pay more for a product labeled as “natural” (3). As a recent report for USDA’s Economic Research Service (ERS) says, “The economic problem raised by natural labels is that consumers could be paying extra for product attributes they are not receiving while producers of products with those attributes lose sales. As a consequence, any health and environmental stewardship benefits that might have been realized from consumers choosing products that matched their preferences could be lost” (2). Producers have to pay for organic certification; use of “natural” on a label does not require the same sort of fees and documentation.

As of 2018, about 16% of retail food expenditures were for foods labeled “natural” (2). Natural labels were mainly found on processed products. According to the ERS, the dairy food group had the highest frequency of natural claims; grains, vegetables, dried beans, and fruits were much less likely to claim to be “natural” (2). Baby food, vitamins and supplements, chicken and turkey, and cheese were also commonly labeled as “natural” (2).

Don’t be misled, “natural” is a relatively meaningless term on a food label.

References

1. U.S. Food and Drug Administration. Use of the Term Natural on Food Labeling. 2018; https://www.fda.gov/food/food-labeling-nutrition/use-term-natural-food-labeling

2. Kuchler F, Sweitzer M, Chelius C. The Prevalence of the “Natural” Claim on Food Product Packaging. EB-25, USDA, ERS, May, 2023. https://www.ers.usda.gov/webdocs/publications/106479/eb-35.pdf?v=54.2

3. Butler J, Vossler C. What is an unregulated and potentially misleading label worth? The case of natural-labelled groceries. Environ Resour Econ. 2018;70:545-564.

By Reed Mangels, PhD, RD

Vitamin B12 in supplements may be in the form of cyanocobalamin, methylcobalamin, adenosylcobalamin, or hydroxocobalamin. Note that cobalamin means vitamin B12. The cobalamin molecule is bound to different side groups. For example, methylcobalamin has cobalamin attached to methyl (CH₃). Of these, the cyanocobalamin form is the most stable and is least likely to lose potency with time.

When foods are fortified with vitamin B12, it is likely that they are fortified with cyanocobalamin because it is the most stable form of the vitamin (1, 2). Cyanocobalamin is generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (3).

References

1. Temova Rakuša Ž, Roškar R, Hickey N, Geremia S. Vitamin B₁₂ in foods, food supplements, and medicines-A review of its role and properties with a focus on its stability. Molecules. 2022;28(1):240.
2. Oh S, Cave G, Lu C. Vitamin B₁₂ (cobalamin) and micronutrient fortification in food crops using nanoparticle technology. Front Plant Sci. 2021;12:668819.
3. 21CFR184.1945. Vitamin B12. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=184.1945

To read more about vitamin B12 see:

Vitamin B12 in the Vegan Diet

Do Vegetarians Have To Take Vitamin B12 Supplements?

Vitamin B12 Myths

By Reed Mangels, PhD, RD

I was recently asked about the form of vitamin B12 that vegans should be using. There are several different forms of vitamin B12 including cyanocobalamin, methylcobalamin, and adenosylcobalamin. Note that cobalamin means vitamin B12. The cobalamin molecule is bound to different side groups. For example, methylcobalamin has cobalamin attached to methyl (CH₃).

Cyanocobalamin, in which cobalamin is bound to a cyanide side group, is the most common form of vitamin B12 in supplements. It is also the most stable form. This means that it is less likely to deteriorate with time and that the amount of B12 that you’re getting from a cyanocobalamin supplement is likely to be similar to the amount said to be in the supplement. This stability is one reason why vegan nutrition experts recommend using the cyanocobalamin form (1-3). Yes, cyanocobalamin does contain cyanide, but the amount is very, very small and does not appear to pose a risk to most people (4).

The exception may be people with poor kidney function who apparently have a compromised ability to separate the cobalamin from the cyanide so that the cobalamin (vitamin B12) can be used. Those with poor kidney function may also not be as able to excrete the cyanide. For most people, though, cyanocobalamin is the form of vitamin B12 that is recommended.

Methylcobalamin and adenosylcobalamin are not as stable as cyanocobalamin so that higher doses of these forms may be needed.

References

1. Vitamin B12. VeganHealth.org. https://veganhealth.org/daily-needs/#Vitamin-B12
2. Messina, G. Vitamin B12: A Vegan Nutrition Primer. TheVeganRD.com https://www.theveganrd.com/vegan-nutrition-101/vegan-nutrition-primers/vitamin-b12-a-vegan-nutrition-primer/
3. Greger M. Vitamin B12 Recommendations. NutritionFacts.org https://nutritionfacts.org/optimum-nutrient-recommendations/
4. Vitamin B12 and Cyanide. VeganHealth.org https://veganhealth.org/vitamin-b12/elevated-vitamin-b12-levels-and-mortality/#Vitamin%20B12%20and%20Cyanide

To read more about vitamin B12 see:

Vitamin B12 in the Vegan Diet

Do Vegetarians Have To Take Vitamin B12 Supplements?

Vitamin B12 Myths

By Reed Mangels, PhD, RD

DHA is an omega-3 fatty acid. DHA stands for docosahexaenoic acid, but it’s much easier to simply refer to as DHA. The number of pregnant individuals in the United States, whether vegetarian or nonvegetarian, whose intakes of DHA meet the common recommendation for DHA is quite low (1).

Vegan diets don’t contain DHA unless supplements or fortified foods are used; nonvegetarians get DHA from fish.

In pregnancy, DHA supplementation is associated with a reduced risk of having a preterm birth (baby born too early) and a reduced risk of having an infant with an unhealthfully low birth weight (2,3). That’s why many organizations recommend intakes of DHA of 200 to 300 milligrams daily during pregnancy (4). There is some evidence that those with low DHA status (as indicated by lab tests) prior to pregnancy could benefit from as much as 1,000 milligrams of DHA daily (5).

Vegan DHA supplements are made from microalgae. Microalgae is the source of DHA in fish and in fish oil so using a DHA supplement based on microalgae can meet DHA needs without involving fish. DHA derived from microalgae effectively improves DHA status (6).

DHA from microalgae is added to some vegan prenatal vitamin and mineral supplements. Microalgal DHA can also be found in supplements that only contain DHA (or DHA along with other omega-3 fatty acids). In pregnancy, products only supplying DHA would be used along with a vegan prenatal supplement that does not supply DHA. In other words, if your prenatal supplement contains DHA, it’s likely that a separate DHA supplement is not needed. If your prenatal supplement does not contain DHA, you could use a separate DHA supplement.

We looked for prenatal supplements providing DHA and for DHA supplements that were labeled vegan. This is not a comprehensive list but reflects what we found online and in stores.

Prenatal supplements identified as vegan that provide DHA

Buried Treasure Prenatal Plus DHA Daily Multi Vegetarian Safe Liquid Supplement One Tablespoon provides 200 milligrams of a DHA blend; also provides vitamins and minerals. 100 micrograms of vitamin B12 is an appropriate dose in a once daily supplement in pregnancy.

iwi prenatal Two softgels provide 200 milligrams of DHA; also provides vitamins and minerals. 30 micrograms of vitamin B12 is an appropriate dose; supplies iodine but only 100 micrograms (recommendations call for 150 micrograms of supplemental iodine in pregnancy)

Premama Prenatal vitamins One daily capsule provides 78 milligrams of DHA (less than what is commonly recommended); also provides vitamins and minerals; 2.8 micrograms of vitamin B12 once a day is lower than recommendations on VeganHealth

Vegan DHA supplements

Deva Vegan Omega-3 DHA One vegan softgel provides 200 milligrams of DHA

Deva Vegan Liquid Omega-3 DHA 14 drops provide 200 milligrams of DHA

Doctor’s Best Vegan DHA One veggie softgel provides 200 milligrams of DHA

Dr. Fuhrman’s DHA + EPA 0.75 milliliters provide 175 milligrams of DHA

Early Promise Prenatal Gentle DHA One vegetarian softgel provides 200 milligrams of DHA

Garden of Life Vegan DHA One softgel provides 400 milligrams of DHA

Mama Bird Vegan Prenatal DHA Two softgels provide 350 milligrams of DHA

New Chapter Prenatal Vegan Omega-3 Complex One softgel provides 250 milligrams of DHA

New Chapter Vegan Omega-3 Complex One softgel provides 250 milligrams of DHA

Nordic Naturals Vegan Prenatal DHA One softgel provides 250 milligrams of DHA

Nuique Mother & Baby Vegan Algae Omega 3 Two capsules provide 375 milligrams of DHA; shipped from the UK so delivery may take 2 to 3 weeks.

Ovega-3 Plant-based DHA One softgel provides 270 milligrams of DHA

Truvani’s Plant-based Omega One capsule provides 250 milligrams of DHA

Whole Earth & Sea Marine DHA One softgel provides 300 milligrams of DHA

References

1. Nordgren TM, Lyden E, Anderson-Berry A, et al. Omega-3 fatty acid intake of pregnant women and women of childbearing age in the United States: potential for deficiency? Nutrients. 2017;9(3):197.
2. Middleton P, Gomersall JC, Gould JF, et al. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11(11):CD003402.
3. Kar S, Wong M, Rogozinska E, et al. Effects of omega-3 fatty acids in prevention of early preterm delivery: a systematic review and meta-analysis of randomized studies. Eur J Obstet Gynecol Reprod Biol. 2016;198:40-46.
4. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 4^th edition. Burlington, MA: Jones & Bartlett Learning; 2023.
5. Carlson SE, Gajewski BJ, Valentine CJ, et al. Higher dose docosahexaenoic acid supplementation during pregnancy and early preterm birth: A randomised, double-blind, adaptive-design superiority trial. EClinicalMedicine. 2021;36:100905.
6. Sarter B, Kelsey KS, Schwartz TA, et al. Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clin Nutr. 2015;34(2):212-218.

To read more about vegan pregnancy see:

Vegan Nutrition in Pregnancy and Childhood

Pregnancy and the Vegan Diet

Prenatal Supplements for Vegans

The contents of this posting, our website, and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

By Reed Mangels, PhD, RD

Every five years, starting in 1980, the Department of Health and Human Services and the U.S. Department of Agriculture (USDA) have issued Dietary Guidelines for Americans. Each edition of the Dietary Guidelines provides the federal governments’ recommendations for what Americans should eat and drink to meet nutrient needs, promote health, and prevent disease. These recommendations have big effects on nutrition policy and federal programs. We’ll be taking a close look at the process for developing Dietary Guidelines and the ways that they are used in the coming weeks.

This post looks at the early days of the Dietary Guidelines to see what they’ve said about plant-based, vegetarian, and vegan diets.

The first two Dietary Guidelines did not mention vegetarian or vegan diets. The third edition (1990) recommended  choosing a diet with plenty of vegetables, fruits, and grain products. This advice was expanded in 1995, when the Food Guide Pyramid, which illustrated the concept of plant foods as the foundation of healthful diets, was introduced along with the 1995 Dietary Guidelines.

Vegetarian diets were mentioned for the first time in 1995 when the text of the Dietary Guidelines said, “Vegetarian diets are consistent with the Dietary Guidelines for Americans and can meet Recommended Dietary Allowances for nutrients.” This statement was also included in the 2000 Dietary Guidelines. In 1995, vegetarians were encouraged to pay special attention to sources of iron, zinc, and B vitamins; vegans were told to use vitamin B12 supplements and to ensure adequacy of vitamin D and calcium.  There was an acknowledgement that “some Americans eat vegetarian diets for reasons of culture, belief, or health” but no attempt was made to promote vegetarian diets as a healthier choice.

In 2000, for the first time, calcium sources for those avoiding dairy products, were mentioned in the Dietary Guidelines. Sources included soy-based beverages with added calcium, tofu (if made with calcium sulfate), and dark green leafy vegetables such as collards and turnip greens.

The 2005 Dietary Guidelines included a section on vegetarian diets that included explanations of different types of vegetarian diets, and described how vegetarians could select nuts, seeds, and legumes (and eggs if desired) from what was called the “Meat and Beans Group.”

In 2010 the text of the Dietary Guidelines spoke positively about vegetarian diets, reporting that vegetarian eating patterns have been associated with lower rates of obesity, a reduction in blood pressure, and a reduced risk of cardiovascular disease. This edition of the Dietary Guidelines included vegan and lacto-ovo vegetarian versions of the USDA Food Patterns. For twelve calorie levels, ranging from 1000-3200 calories, the 2010 Dietary Guidelines provided recommended servings from each food group for lacto-ovo vegetarians and vegans. In addition, in 2010, the Dietary Guidelines recommended making half your plate fruits and vegetables and included beans and peas, soy products, and unsalted nuts and seeds in the list of “protein foods.”

“A healthy vegetarian eating pattern” was identified as “one of three “healthy eating patterns that can be adapted based on cultural and personal preferences” in 2015. The “Healthy Vegetarian Eating Pattern,” as described by the 2015-2020 Dietary Guidelines, includes vegetables, fruits, grains, dairy or fortified soymilk (or other plant-based dairy substitutes), legumes including soy products, and nuts and seeds. The eating pattern was developed based on foods and amounts of foods eaten by self-described vegetarians in the United States based on a large national study.

As it did in 2015, the 2020 Dietary Guidelines endorses “a healthy vegetarian dietary pattern.” There are versions of this plan for ages 1 year and older. The text of the 2020-2025 Dietary Guidelines reminds vegetarians and others eating few animal products to consider use of a vitamin B12 supplement. This edition of the Dietary Guidelines also encourages all Americans to eat more plant foods including dried beans, whole grains, fruits, vegetables, and nuts.

To read the Vegetarian Resource Group’s comments that were submitted to the committees developing

Dietary Guidelines see:

VRG Testimony on 2025-2030 Dietary Guidelines

The Vegetarian Resource Group Sends in Testimony Concerning the 2020 Dietary Guidelines

VRG Submits Comments to the 2015 Dietary Guidelines Advisory Committee

The Vegetarian Resource Groups Comments on the Dietary Guidelines Proposal (2015)

VRG Testifies for the 2010 Dietary Guidelines

VRG’s Comments on USDA’s Dietary Guidelines 2010

VRG Presents at Dietary Guidelines Summit (1998)

To read more about Dietary Guidelines in the United States see:

The Dietary Pattern in Dietary Guidelines for Americans Could Easily Be Made Vegan and Nutritionally Adequate

2020-2025 Dietary Guidelines for Americans Released; Has Both Positive and Negative Features

2015-2020 Dietary Guidelines Released

2010 Dietary Guidelines Released

To read more about Dietary Guidelines in other countries see:

Do International Dietary Guidelines Promote Vegan/Vegetarian Diets?

Mexican 2023 Dietary Guidelines Recommend that 92% of our Plate Should be Plant Foods

Spain’s Dietary Recommendations: Less Meat, More Plant Foods

By Reed Mangels, PhD, RD

Have you ever seen phrases like “The RDA for calcium for adult women is 1,000 milligrams per day” or “Older adults have significantly increased protein needs as well—up to 50% higher than the DRI”? You may know that RDA stands for Recommended Dietary Allowance but what does that mean? And what is the DRI?

Over the next weeks, we’ll talk about some nutrition terms that often pop up in articles and books. A general understanding of these terms is helpful when thinking about nutrition policy. And, as we’ll see in upcoming posts, nutrition policy influences everything from what is served in school lunch programs and military cafeterias to which foods are provided in the WIC program, to what labels on food packages can say, to evaluating the adequacy of a vegan diet.

Let’s start by looking at DRIs. DRIs stands for Dietary Reference Intakes. DRI is a general term for a set of values that have been developed based on scientific research that are used to determine the amount of each nutrient that is needed by people of different ages and sexes. For example, for the essential mineral zinc, there are different recommendations for zinc needs for males and females in seven different age groups as well as for pregnancy and lactation.

There are DRIs for nutrients including essential vitamins and minerals, protein, fats, carbohydrates, and fiber. For each of the nutrients, different kinds of DRIs are developed. The types of DRIs that you’re probably most familiar with are Recommended Dietary Allowances (RDAs) and Tolerable Upper Intake Levels (ULs).

We won’t talk a lot about ULs. These are the maximum daily amount of a nutrient which is not likely to cause adverse health effects. For example, the UL for preformed vitamin A (the kind of vitamin A found in meat, fish, dairy products, eggs, and supplements) for adults is 3,000 micrograms a day. This means that unless you are taking vitamin A for medical reasons under the care of a doctor, your total daily intake of preformed vitamin A from food, beverages, and supplements should not exceed this UL. Getting too much preformed vitamin A is usually due to vitamin A coming from supplements.

An RDA is the average daily level of intake of a nutrient that meets the needs for that nutrient of nearly all healthy people. For example, the RDA for zinc for adult women is 8 milligrams a day. If you are a healthy adult woman and your food or your food and supplements, on average, provides 8 milligrams of zinc a day, it’s likely that you are getting enough zinc.

You may find tables like this one that give the RDA for different nutrients. An explanation of the science used to develop each RDA for each nutrient has been published by the National Academies Press so if you want to dive into the details, you can access the published volumes of DRIs on their website. Be warned, most are hundreds of pages long.

The DRIs (one component of which is the RDAs) are determined by the National Academy of Medicine, an American nonprofit, non-governmental organization. According to its website,  “we [the National Academy of Medicine] harness the talents and expertise of accomplished, thoughtful volunteers and undertake meticulous processes to avoid and balance bias. Our foundational goal is to be the most reliable source for credible scientific and policy advice on matters concerning human health.”

To read more about DRIs and RDAs see:

Dietary Reference Intakes Calculator for Health Professionals

Recent topics brought up include:

– Shared an article on Prenatal Supplements for Vegans

– Posted a list of where to buy vegan Easter Chocolate/Candy online

– VRG’s Essay Contest for Kids promoted; Deadline May 1st

https://www.facebook.com/groups/VRGparentsandkids is intended to be a group that offers support for families raising children on vegan diets and for vegan kids around the world. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

By Reed Mangels, PhD, RD

You may think of copper as what a penny is made of. Actually, only 2.5% of today’s penny is copper and the rest is zinc but originally, pennies were entirely copper. In addition to its role in U.S. coinage, copper is an essential mineral for human health. We need to get it from food and/or supplements in order to stay healthy. Copper has many roles in our bodies including helping enzymes work properly, supporting the immune and nervous systems, iron metabolism, and activating genes.

The Recommended Dietary Allowance (RDA) for copper is:

Birth to 12 months: 200 micrograms/day (this is the Adequate Intake rather than the RDA)

7-12 months: 220 micrograms/day (this is the Adequate Intake rather than the RDA)

1-3 years: 340 micrograms/day

4-8 years: 440 micrograms per day

9-13 years: 700 micrograms/day

14-18 years: 890 micrograms/day

19 years and older: 900 micrograms/day

Pregnancy: 1000 micrograms/day

Lactation: 1300 micrograms/day

Many whole plant foods supply us with copper.

10 Good Sources of Copper for Vegans

1. Shiitake mushrooms, cooked – 650 micrograms of copper in ½ cup
2. Cashews, roasted – 629 micrograms of copper in 1 ounce
3. Dark chocolate – 500 micrograms of copper in 1 ounce
4. Tahini – 480 micrograms of copper in 2 Tablespoons
5. Tempeh – 460 micrograms of copper in ½ cup
6. Soybeans, cooked – 360 micrograms of copper in ½ cup
7. Sunflower seeds – 330 micrograms of copper in 2 Tablespoons
8. Chickpeas, cooked – 320 micrograms of copper in ½ cup
9. Almond butter – 290 micrograms of copper in 2 Tablespoons
10. Firm tofu – 270 micrograms of copper in ½ cup

5 Facts About Copper

1. Almost two-thirds of the copper in our body is found in our bones and muscles.
2. The main determinant of how much copper is absorbed is the amount of copper in the diet. A lower percentage of copper is absorbed when one’s diet is high in copper; as much as 75% of copper is absorbed when one’s diet is well below the RDA (1, 2).
3. Vegans typically consume more copper than nonvegetarians (3).
4. In the United States, copper intakes are typically at or above recommendations.
5. Copper deficiency is uncommon in humans.

References

1. Turnlund JR, Keyes WR, Anderson HL, Acord LL. Copper absorption and retention in young men at three levels of dietary copper by use of the stable isotope 65Cu. Am J Clin Nutr. 1989;49:870–878.
2. Turnlund JR, Keyes WR, Peiffer GL, Scott KC. Copper absorption, excretion, and retention by young men consuming low dietary copper determined by using the stable isotope 65Cu. Am J Clin Nutr. 1998;67:1219–1225.
3. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 4th ed; Jones & Bartlett: Sudbury, MA; 2021

To read more about copper see:

Copper Fact Sheet for Consumers (from National Institutes of Health; contains nonvegan sources of copper)

Copper and Vegetarians

Vegan Chocolate