The claimWhat Natalie actually said
Describing her daily routine in a Harper's Bazaar interview quoted by NewBeauty, Portman said she eats a vegan diet, takes vitamin D and prenatal vitamins, and gets monthly B12 shots. She framed B12 as the single gap in vegan eating. The comment was about her own habits, not a recommendation to others.
- newbeauty.com: Natalie Portman in their own words
- Niklewicz A et al., Nutr Bull, 2024, systematic review and meta-analysis finding poorer functional vitamin B12 status in adult vegans who do not supplement
- Neufingerl N and Eilander A, Nutrients, 2021, systematic review of 141 studies finding lower B12, vitamin D, iodine, calcium, iron, zinc and EPA/DHA intake or status in vegans versus meat-eaters
- Fernandes S et al., Nutrients, 2024, scoping review of the evidence on vitamin B12 supplementation in the vegan population
Why it mattersWhy this matters for longevity
B12 deficiency can develop slowly over years and can cause anemia and nerve damage, so vegans who feel well can still be running low.
Treating B12 as the only gap can lead people to overlook vitamin D, iodine, calcium and omega-3 intake on a fully plant-based diet.
The evidenceWhat the science says
A 2024 systematic review and meta-analysis of functional B12 status in adult vegans found that vegans who did not supplement had worse B12 markers, while those who supplemented had status comparable to omnivores. A systematic review of 141 studies found B12 intake and status were lower in vegans than in meat-eaters, and a scoping review concluded that supplementation is needed for people on vegan diets.
The same systematic review found vegans also tended to have lower intake or status for vitamin D, iodine, calcium, iron, zinc and the omega-3 fats EPA and DHA, so B12 is the most certain gap but not the only one. The evidence does not show that monthly injections are better than adequate oral supplementation for people who absorb B12 normally, and blood testing is the way to know individual status.
TakeawayThe honest takeaway
The practical lesson
Anyone eating fully vegan should have a reliable B12 source, whether a supplement or fortified foods, and ask a clinician about checking B12, vitamin D and iron levels.
Planning for a parent, or for yourself?
Good habits matter, and so does knowing what help exists. AIOSeniors asks a few questions and gives you a free, personalized list of what applies: government programs, nonprofits and community resources included, whether or not anyone earns anything from them. Where the answer is not known, it says so.
RelatedRelated habits
Each of these is a habit you can build on its own. Explore them through the Topics index.
SupplementsThe supplement angle: Vitamin B12 and vitamin D
Support a habit, do not replace one
B12 is the supplement most consistently recommended for people on vegan diets, and vitamin D status is worth checking as well. Form and dose are individual decisions best made with a clinician, especially during pregnancy.
Supplements can support good habits. They do not replace sleep, movement, nutrition, or medical care. Talk with your healthcare provider before starting anything new.
This is educational commentary, not medical advice, and does not imply that Natalie Portman endorses, is affiliated with, or uses Winning Longevity or any product. We critique the claim and the evidence, not the person. Any direct quote is a placeholder until sourced. Talk with a qualified healthcare provider before changing your routine. See our health disclaimer.
