Supplements For Vegans
Many people on an omnivorous diet suffer from deficiencies because of an unhealthy diet. Likewise, vegans can also suffer from deficiencies. Because veganism is under the spotlight it is scrutinized in a way a regular diet is not. Yes, it is true that you can get almost every nutrient you need from fruits, plants, nuts and seeds. However, unless you research and learn what you need and where to get it and consume those foods on a regular basis you are risking deficiency. Some vegans, especially those who are new to the diet may be best advised to supplement their diet.
Without further ado here are 6 nutrients that you may want to consider supplementing whilst on a vegan diet.
1. Vitamin B12
Vitamin B12 is a water-soluble vitamin that is important for many bodily processes. B12 is important for the health of the nervous system and is involved in the metabolism of every cell in the body. the bodies ability to absorb B12 decreases with age.
Ominvoires acquire most of their dietary iodine from dairy as it is used in solutions that wash cows and the equipment used to milk them. Iodine is important for healthy thyroid function which controls your bodies metabolism. A deficiency in iodine can lead to hypothyroidism.
Iodine levels in a plant-based diet rely on the amount of iodine in the soil that the plant was grown in. seaweed is high in iodine amongst other plant grown in the ocean. some vegans like to use iodized salt to supplement their iodine requirements
3. Vitamin D
A fat-soluble vitamin that helps the absorption of vitamins and minerals such as calcium, phosphorus and magnesium. Vitamin D is vital for many processes in the body such as muscle recovery and immune function. Unfortunately, Vitamin D is not as abundant in food as other vitamins such as calcium. The best source of vitamin D is sunlight caused by a chemical reaction that happens when the skin is exposed to the sun called synthesis of cholecalciferol. Vitamin D deficiency is a problem for all diets and has nothing to do with veganism.
Iron is used by the body to make red blood cells that carry oxygen ion the blood its also used to make new DNA. A deficiency in iron can lead to anaemia which can cause fatigue and compromise your immune system. iron deficiency may be more prevalent in women who still ovulate due to regular loss of blood. To much iron in the body can also do harm, so do not supplement unless truly necessary.
Calcium, as you may well no, contributes to strong bones and teeth. Calcium also supports a healthy heart is good for the nerves and is involved in the contraction os muscles amongst other things. mild forms of calcium deficiency may lead to lethargy, muscle cramps and confusion. Severe Calcium deficiency can lead to osteoporosis.
it is worth noting that calcium can be found naturally in many vegan foods as well as fortified vegan foods. So Because there are many vegan calcium-rich foods you do not need to consume dairy to get enough calcium. But if you do not eat enough calcium-rich vegan foods then you may want to consider supplementing calcium.
A mineral used by the body for metabolism, body cell repair and the immune system. A deficiency in Zinc can lead to increased diarrhoea and can affect the skin, gastrointestinal tract, immune system, skeletal, and reproductive systems. Zinc in vegans foods is quite common. Zinc can be found in nuts and seeds, whole grains, some vegetables and even dark chocolate. If you eat plenty of iron-rich food there should be no need to supplement.
Vegan Diet responsibility
If you are vegan it is your responsibility to learn what nutrients you need and which food they are found in. This brief article is not medical advice. This article is just an oversight of potential vitamins and minerals you may want to supplement if you choose a vegan diet. If you have been vegan for a while it may be a good idea to get a blood test. With a blood test, you can check your levels, and see if there are any nutrients you are deficient in. If you find you have a deficiency you may want to supplement or eat more foods with those nutrients in.