Bazyliszek

Here’s what the Office of Dietary Supplements says about excessive niacin: https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/#h16

It seems to me that even a few tablespoons of fortified nutritional yeast per day is safe for adults. But someone taking that much should be aware of flushing, which is defined at the ODS link above.

I’m curious what you think about nutritional yeast flakes as a supplement in a vegan diet. I’m not referring to vitamin B12 here, which is often mentioned in the context of nutritional yeast (as we know, for it to contain B12 it must be fortified). I mean the rest of the vitamins.

According to USDA data*, just a few grams of flakes contain huge amounts of various B vitamins. For example, 3 teaspoons of flakes provide as much as 830% of the RDA for vitamin B1, 780% for vitamin B2, 360% for vitamin B3, and 680% for vitamin B6.

It therefore seems that a small amount of flakes daily can do wonders. This is especially useful for vitamin B2, which can be problematic in a vegan diet.

However, I’m worried whether there might be a risk of overdoing it. For example, the lowest UL for vitamin B3 is 20 mg. So could we potentially reach harmful excess levels of certain vitamins through nutritional yeast?

How many grams of nutritional yeast would you recommend as a maximum per day?

*https://fdc.nal.usda.gov/food-details/1744022/nutrients

Tammie,

Check out our recipe generator.

Lisa,
Eating more soy would be the easiest way: tofu, tempeh, soy meats. And other legumes. We list them at the top of this page under Protein.

Dee,
These articles on food allergies might be helpful.

Can someone who is allergic to beans, lentils, peas and nuts/peanuts still eat a vegan diet? (Would they still be able to have enough plants based protein options?)

Prashant,
A skinny person isn’t likely to ever become not skinny in the sense that skinniness is largely determined by the bone structure. A skinny person can usually gain fat simply by eating more, and gain muscle by lifting weights and making sure they get enough protein (by following the guidelines for protein above). You might try the Strongr Fastr site for high-protein vegan meal plans.