Evidence-Based Nutrient Recommendations
by Jack Norris, Registered Dietitian Vegan dietitians have typically recommended the cyanocobalamin form of vitamin B12 for vegans; it’s well-studied, stable, and inexpensive. The coenzyme forms, methylcobalamin and adenosylcobalamin, have been heavily marketed but poorly studied, with typical recommendations of 1,000 µg/day based more on caution than evidence. A 2026 randomized trial (MATCOBIND)…
by Jack Norris, Registered Dietitian For some time, there have been concerns that supplementing with either B12 or folic acid (the synthetic version of folate) may raise blood levels high enough to increase cancer risk. These concerns are somewhat related because I recommend multivitamins as an option for obtaining vitamin B12 for vegans, and most […] The post Folic Acid and Vitamin B12: How Much…
by Jack Norris, RD In light of a recent meta-analysis in which vegans had a higher risk of rectal cancer, we reinforced our recommendation that vegans should aim to meet the RDA for calcium; see Cancer Meta-Analysis (Another One!). To ensure this guidance was well-founded, I reviewed the strength of the evidence connecting higher calcium […] The post Calcium and Colorectal Cancer appeared first on…
by Jack Norris, RD As promised in my March 6 post, Cancer Meta-Analysis, I conducted a literature review of long-chain omega-3s (EPA and DHA) and colorectal cancer. Here’s my summary: Given the preponderance of null findings in well-powered individual cohorts, the inconsistency across studies, and effect sizes close to 1.00, a causal protective effect of […] The post Long-chain Omega-3s and…
by Jack Norris, RD I made a quick update to the Infants section of Pregnancy, Infants, and Children: A study of over 1.2 million infants, including 3,338 vegans, found normal growth among the vegan infants (Avital, 2026, Israel). Vegan babies were on average about 100 grams (3.5 oz) lighter at birth (3.2 kg / 7 […] The post Large Study on Vegan Infant Growth: The Kids are Alright appeared first on…
by Jack Norris, RD Two 2026 meta-analyses (released in one month of each other) reached different conclusions about vegans and colorectal cancer. Here are the differences. Dunneram et al. conducted a pooled analysis using individual participant data from 9 cohorts comprising 1.8 million people and 220,387 incident cancers, with a median 16-year follow-up. Aune et […] The post Cancer Meta-Analysis…
by Jack Norris, RD There has been no prospective data on cognition in a cohort that includes a sizable number of vegans. Until now. Maybe. The Chinese Longitudinal Healthy Longevity Survey (CLHLS) tests cognition every 2–3 years. They deliberately recruit very old adults. Field teams identify centenarians first, then enroll nearby 90–99 year-olds and 80–89 […] The post Study from China on Older…
by Jack Norris, RD Dunneram et al. (2026) conducted a meta-analysis of cancer incidence among nine cohorts that included a large number of vegetarians. It found a higher rate of colorectal cancer among vegans. I’ve added details about the study to the section, Specific cancer incidence among vegans of Cancer and Vegan Diets. I’ve excerpted […] The post Cancer Meta-Analysis appeared first on Vegan…
by Jack Norris, RD In June, the Adventist Health Study‑2 released 7.9‑year follow‑up results on cancer incidence by diet group. I revised the VeganHealth page on vegan diets and cancer with a stronger focus on vegans and added a section on whole‑food plant‑based diets to slow cancer progression. Here’s a quick summary: Vegans appear to […] The post Update: Vegan Diets and Cancer appeared first on…
by Jack Norris, RD Until now, I’ve suggested that vegans supplement with zinc if they have signs of deficiency, especially frequent colds or cracks in the corners of the mouth. Recent research suggests that, in general, vegans might improve their health by supplementing with zinc. A study by Vallboehmer et al. (Germany, 2025) found a […] The post Vegans Should Probably be Supplementing with Zinc…