If you are on a macrobiotic diet, you are probably eating plenty of healthy foods, but you might also be missing some valuable nutrients. In particular, people practicing a macrobiotic diet often experience deficiencies in vitamins B-12 and D. Taking supplements or including a few foods with the nutrients you might otherwise be missing can help you practice a macrobiotic way of eating without concerns over the nutrients you lack.
Macrobiotics
A macrobiotic diet combines principles from Asian and Western cultures and focuses on a primarily vegetarian way of eating practiced in conjunction with psychological concepts, such as mindfulness and holistic living. The main components of the diet include cooked whole grains, vegetables and soy products. Small amounts of fish, locally grown fruit, beans, nuts, seeds and sea vegetables are also allowed on the diet. Macrobiotic dieters avoid meat and dairy products.
Vitamin B-12
Vitamin B-12 helps form blood cells and DNA and is essential for proper brain functioning. Because it is only found in animal products or fortified foods, those on a macrobiotic diet typically do not get much of this nutrient. In a 1991 study in the "American Journal of Clinical Nutrition," 51 percent of adults in a macrobiotic community in New England were found to be deficient in vitamin B-12. Taking a supplement with vitamin B-12 or including small amounts of meat in the diet can prevent deficiencies.
Vitamin D
Vitamin D might be another nutrient of concern for macrobiotic dieters, because most people get this nutrient primarily through fortified milk. Vitamin D works in conjunction with calcium and phosphate to promote the growth of bone cells, so deficiencies can lead to bone disorders, such as rickets and osteoporosis. Because the skin can produce vitamin D when exposed to sun, 10 to 15 minutes of midday sun exposure without sunscreen can also help fend off a potential deficiency.
Other Concerns
Because of the high risk of vitamin B-12 and D deficiency, a macrobiotic diet is not appropriate for pregnant or lactating women or for children. A macrobiotic diet might also lead to deficiencies in folic acid, protein and iron in some people. If you are on a macrobiotic diet, work with a doctor or dietitian to maximize the amount of nutrients you get and ensure your dietary choices don't leave you deficient. If your diet specifically excludes or severely limits animal products, you might need to take a dietary supplement to supply vitamins B-12 and D.
References
- American Cancer Society; Macrobiotic Diet; November 2008
- "American Journal of Clinical Nutrition"; Vitamin B-12 Status in a Macrobiotic Community; D.R. Miller, et al.; February 1991
- Office of Dietary Supplements; Vitamin B12; May 2010
- Office of Dietary Supplements; Vitamin D; January 2011
- PCC Natural Markets: Macrobiotic Diets
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