What Does Meat Give You That Plants Don't? The Key Nutrient Differences

According to a study published in The American Journal of Clinical Nutrition, vegetarians who do not take supplements are at a higher risk of Vitamin B12 deficiency. The key difference in nutritional content is what does meat give you that plants don't, primarily certain vitamins, minerals, and compounds that are challenging or impossible to obtain from plant-based sources alone.

Quick Summary

Meat provides several key nutrients that are either absent or less bioavailable in plant-based diets, including Vitamin B12, heme iron, and complete proteins. Other important compounds like creatine, carnosine, and taurine are also primarily found in animal products. These nutrient differences highlight why dietary planning is crucial for non-meat-eaters.

Key Points

• Vitamin B12: This essential vitamin is almost exclusively found in animal-sourced foods, requiring vegans and strict vegetarians to use fortified foods or supplements to avoid deficiency.

• Heme Iron: The iron in meat is significantly more bioavailable and easily absorbed by the body than the non-heme iron found in plants.

• Complete Proteins: Animal proteins contain all nine essential amino acids in one source, while most plant proteins are incomplete and require strategic combining.

• Creatine, Carnosine, and Taurine: These compounds, important for muscle and brain function, are naturally present in animal foods but are lacking in plant-based diets.

• Higher Bioavailability: Beyond just presence, many nutrients from meat are more readily digested and absorbed by the body compared to their plant-based counterparts.

• Balanced Approach: Both omnivorous and well-planned plant-based diets can be healthy, but conscious dietary choices and supplementation are vital for non-meat-eaters to compensate for these nutritional gaps.

Essential Nutrients Exclusively or Primarily from Meat

For individuals following a vegan or strict vegetarian diet, it is important to be aware of the specific nutrients that are either exclusively found in animal-sourced foods or are present in a more bioavailable form. While many nutrients overlap, meat, fish, and dairy contain several key compounds that are largely absent from the plant kingdom. Understanding these differences is crucial for effective dietary planning and to prevent deficiencies. Let's delve into the major players.

Vitamin B12 (Cobalamin)

Vitamin B12 is arguably the most well-known nutrient that meat gives you that plants don't, as it is almost exclusively found in animal products like meat, eggs, and dairy. This water-soluble vitamin is vital for nerve function, red blood cell formation, and DNA synthesis. It is synthesized by bacteria in the digestive tracts of animals, and humans can only obtain it from animal-derived food sources or fortified products. Vegans, in particular, must rely on supplements or fortified foods to meet their B12 needs, as plant-based sources contain very little, if any, biologically active B12.

Heme Iron

Iron exists in two main forms in food: heme and non-heme. Heme iron is found only in meat, poultry, and fish, while non-heme iron is present in plant-based foods. The critical difference lies in bioavailability. Heme iron is absorbed by the body far more efficiently than non-heme iron, with absorption rates up to 30% compared to just 2-10% for non-heme iron. The presence of heme iron also helps the body absorb non-heme iron from other foods, an effect known as the 'meat factor'. Plant-based diets, despite containing iron, can therefore increase the risk of iron deficiency and anemia, especially if not carefully managed. Pairing non-heme iron sources with Vitamin C-rich foods can help, but the efficiency still doesn't compare to heme iron.

Creatine

Creatine is a molecule primarily stored in muscles and the brain, where it serves as a rapid energy reserve. It is naturally found in animal foods like beef, pork, and fish, and while the human body can produce small amounts, studies show that vegetarians tend to have lower creatine levels in their muscles. Supplementing with creatine has been shown to improve physical performance and muscle mass, and these effects are often more pronounced in non-meat-eaters. Creatine is not found in plants, making animal products or supplements the only way to obtain it.

Complete Proteins

Proteins are made of amino acids, nine of which are 'essential,' meaning the body cannot produce them and must get them from food. Meat is a 'complete protein,' containing all nine essential amino acids in sufficient quantities. While many plant-based foods contain protein, they are often 'incomplete,' lacking one or more of these essential amino acids. While it is possible for vegetarians and vegans to combine different plant protein sources throughout the day to get a complete profile, meat offers a more direct and concentrated source. Animal proteins are also more easily digested and absorbed by the body.

Carnosine

Carnosine is an antioxidant and anti-fatigue compound that is concentrated in the muscles and brain. Like creatine, it is only found in animal-based foods, and vegetarians tend to have lower muscular carnosine concentrations than meat-eaters. It plays an important role in muscle function and can be increased through beta-alanine supplements.

Taurine

Taurine is a sulfur compound involved in muscle function, bile salt formation, and antioxidant defenses. It is only found naturally in animal-sourced foods, such as meat, fish, and dairy. Vegans generally have lower taurine levels, though the body can produce some amount on its own.

Vitamin D3 (Cholecalciferol)

While both plants (D2) and animals (D3) can provide Vitamin D, the form from animal sources, D3, is significantly more effective at raising and maintaining blood levels of Vitamin D. Sources include fatty fish and eggs. Vegans and vegetarians with limited sun exposure may need supplements to ensure adequate intake.

Choline

Choline is an essential nutrient important for brain development, nerve function, and metabolism. It is found in both plant and animal foods, but animal sources like eggs, beef, and organ meats offer a more concentrated dose. Although some plant foods like soybeans and quinoa contain choline, deficiency is still common, especially among pregnant and breastfeeding women.

Comparison: Meat vs. Plant Nutrients

Nutrient	Primary Source in Meat	Presence in Plants	Bioavailability/Concentration Differences
Vitamin B12	Red Meat, Poultry, Eggs, Dairy	Only in fortified products or supplements	Exclusively found in animal products; deficiency risk for vegans without supplementation.
Heme Iron	Red Meat, Poultry, Fish	Non-heme iron only, in leafy greens, beans	Much more easily absorbed (up to 30%) than non-heme iron (2-10%).
Complete Protein	All types of meat, fish, eggs	Soybeans, quinoa, chia seeds are complete; most others are incomplete	Animal proteins are 'complete' and offer all essential amino acids in one source, with high digestibility.
Creatine	Red Meat, Fish	Absent	Found exclusively in animal tissue; vegetarians often have lower muscle creatine levels.
Carnosine	Muscle tissue of animals	Absent	Concentrated in animal muscles and brain; important for muscle function and anti-fatigue.
Taurine	Meat, Fish, Dairy	Absent	Found only in animal sources; vegans have lower levels.
Vitamin D3	Fatty fish, eggs	D2 form in mushrooms, some fortified foods	D3 from animal sources is more effectively absorbed than D2 from plants.
Choline	Eggs, Beef, Organ Meats	Soybeans, cauliflower, quinoa	More concentrated and easily obtained from animal sources, though present in both.

A Balanced Perspective on Dietary Choices

It is clear that animal-based foods offer a distinct nutritional profile, providing several key nutrients that are either absent or less bioavailable in plant-based diets. For omnivores, incorporating meat, poultry, and fish can be an efficient way to ensure adequate intake of Vitamin B12, heme iron, creatine, and complete proteins. The higher bioavailability of nutrients like iron from animal sources is a significant factor in their nutritional value.

However, this does not mean that plant-based diets are inherently inferior. With careful planning and supplementation, vegetarians and vegans can meet their nutritional needs. Strategies include consuming fortified foods, combining different plant protein sources, and using high-quality supplements for nutrients like B12, D3, and creatine. Choosing a variety of whole, unprocessed foods is recommended for everyone, regardless of dietary preference, to maximize nutrient intake and overall health.

Conclusion: Understanding Your Nutritional Needs

Ultimately, what does meat give you that plants don't is a combination of exclusivity and bioavailability. The list includes Vitamin B12, heme iron, complete proteins, creatine, carnosine, taurine, and a more potent form of Vitamin D. For those who consume animal products, these nutrients are relatively easy to obtain. For those on a plant-based diet, supplementation and conscious food pairing are essential tools for maintaining optimal health and avoiding deficiencies. Both dietary paths can be healthy, but awareness of these key differences is the foundation for making informed and proactive nutritional choices. The conversation should focus on meeting nutrient requirements, rather than an "us versus them" approach to diet. A balanced diet, whether it includes animal products or relies on well-planned plant-based alternatives and supplements, is key to lifelong health.

Learn more about specific nutrient recommendations for different dietary patterns by consulting the Dietary Guidelines for Americans.

Frequently Asked Questions

Is Vitamin B12 really only found in animal products?

Yes, Vitamin B12 is synthesized by bacteria and found almost exclusively in animal-derived foods such as meat, dairy, and eggs. Plants do not produce it, so those on a strict plant-based diet must obtain it from fortified foods or supplements to prevent deficiency.

What is the difference between heme and non-heme iron?

Heme iron is a form of iron found only in meat, which is absorbed more easily and efficiently by the body than non-heme iron, the type found in plants. Heme iron also enhances the absorption of non-heme iron.

Do vegetarians and vegans get enough protein without meat?

Yes, it is possible, but it requires careful planning. Most plant proteins are 'incomplete,' meaning they lack one or more essential amino acids. Vegetarians and vegans must eat a variety of different plant protein sources to ensure they get a complete profile of all essential amino acids.

What are creatine and carnosine, and why are they important?

Creatine is an energy reserve for muscles, and carnosine is an antioxidant important for muscle function. Both are found primarily in animal products and can be lower in vegetarians. They can be supplemented to support muscle health and performance.

Is it true that Vitamin D from meat is better?

Yes, the Vitamin D3 (cholecalciferol) found in fatty fish and eggs is more effective at raising blood levels of the vitamin than the Vitamin D2 (ergocalciferol) found in plants.

Are there any nutrients in plants that meat doesn't have?

Yes, plant-based foods are excellent sources of dietary fiber and Vitamin C, which are not found in meat. These nutrients are essential for a healthy digestive system and immune function.

Do I need supplements if I don't eat meat?

Many vegetarians and especially vegans find that supplements are necessary to reliably meet their needs for nutrients like Vitamin B12, Vitamin D, and potentially creatine, as these are concentrated in animal foods or are less bioavailable in plant sources.