Fortified Plant Milks

Overview

Fortified plant milks (soy, almond, oat, etc.) provide essential nutrients like B12, vitamin D, and sometimes iodine, helping close vegan nutrient gaps.

Within the BRAIN Diet framework, targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts), B12 (fortified plant milks, nutritional yeast) [1][2].

Key Nutritional Highlights

• Fortified plant milks can help close calcium and iron gaps when paired appropriately within mixed meals [1]
• B-vitamin fortification in plant beverages supports one-carbon and neurochemical pathways in vegan patterns [2]
• Fortified plant milks (soy, almond, oat, etc.) provide essential nutrients like B12, vitamin D, and sometimes iodine, helping close vegan nutrient gaps. [1]
• Targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts), B12 (fortified plant milks, nutritional yeast). [2]
• Fortified plant milks (soy, almond, oat, etc.) provide essential nutrients like B12, vitamin D, and sometimes iodine, helping close vegan nutrient gaps.

Food Context

Synergies

• Part of functional food strategy

Sourcing

• Choose fortified varieties for B12 and D

Preparation

• Check fortification levels and forms (methylcobalamin for B12)
• Important for vegan/vegetarian nutrient sufficiency

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	112 kcal	—
Protein	3.5 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	23.5 g	—
Fibre	1.2 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.4 mg	2.3%
Zinc	1.1 mg	10.3%
Magnesium	40 mg	9.5%
Selenium	7 µg	12.7%
Calcium	88 mg	8.8%
Potassium	339 mg	10%
Choline	15.2 mg	2.8%
Folate	12 µg	3%
Vitamin B12	0 µg	0%
Vitamin B6	0 mg	2.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Yogurt, chocolate, nonfat milk, fortified with vitamin D, FDC ID 172221, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

12 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

I^-

Iodine

Thyroid hormone synthesis; neurodevelopment; neurotransmitter regulation

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

Vitamin D

Neurotrophic and immune modulation; calcium homeostasis

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

[1] Fortified plant milks can help close calcium and iron gaps when paired appropriately within mixed meals. Hallberg et al. 1989. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate

[2] B-vitamin fortification in plant beverages supports one-carbon and neurochemical pathways in vegan patterns. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review