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Because plant foods do not contain vitamin B12, vegans and vegetarians are at risk of developing deficiency and need to incorporate other sources of vitamin B12 into their diets, such as supplements, fortified breakfast cereals and plant milks, nutritional yeast, and fermented soybeans (tempeh).6 In addition to inadequate dietary intakes, vitamin B12 deficiency is caused by diminished or absent production in the gut of hydrochloric acid and intrinsic factor, both of which promote the absorption, transport, and uptake of vitamin B12 by cells

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This makes you feel full sooner and longer, leading you to eat less and lose weight However, it can also lead to more gas buildup in the gut, including the kind of sulfur-containing gases that make your burps stinkier

Experts say supporting gut and heart health, preserving muscle and protecting bone are essential for long-term success

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