Can Vegans Build Muscle as Effectively as Meat Eaters? The Role of Vitamin B12
While everyone seems to constantly worry about where vegans or those on predominantly plant-based diets get their protein, a recent study offers an interesting perspective on the issue.
A recent study from Portuguese researchers has shed light on an interesting question: how do vegans maintain muscle mass comparable to meat eaters despite consuming less protein? The answer may lie in a surprising factor—vitamin B12 supplementation.
The Study in a Nutshell
Scientists at the University of Porto analyzed data from 425 adults who followed different diets: meat-based, lacto-ovo vegetarian, and vegan. They assessed participants’ body composition, focusing on muscle mass and fat percentage.
Key findings:
- Lacto-ovo vegetarians had 2.2% less muscle mass and 4.8% more fat compared to meat eaters.
- Vegans, however, matched the muscle mass levels of meat eaters and had no significant differences in fat percentage.
So, why did vegans maintain muscle mass while vegetarians did not?
The Vitamin B12 Connection
The major difference between vegans and vegetarians in this study was the use of vitamin B12 supplements. While 93% of vegans took B12, only 59% of vegetarians did. Researchers found a clear trend: higher levels of circulating vitamin B12 were linked to a higher muscle percentage.
What Does This Mean for Vegans?
Vegans who supplement with vitamin B12 may overcome potential disadvantages from lower protein intake in plant-based diets. Vitamin B12 seems to play a role in maintaining muscle mass, though the exact mechanisms are still unclear.
Takeaway
If you’re vegan and aiming to build or maintain muscle, ensuring adequate vitamin B12 intake is crucial.
This study highlights the importance of proper supplementation, not just for overall health but also for supporting a muscular physique. As the researchers concluded, more studies are needed to fully understand how B12 influences muscle mass—but for now, it’s a compelling reason to keep that supplement routine consistent!
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