What should vegans supplement?

A vegan diet, focusing on excluding all products of animal origin, can lead to some deficiencies that are worth supplementing with supplements. It is worth understanding what nutrients are most often deficit in people on this diet and which supplements can help them maintain health.

Vegan diet - what can be deficiencies?

The vegan diet consists in completely excluding animal products, including meat, fish, dairy products, eggs and honey. It is a choice of lifestyle that has its numerous health benefits, including a reduction in the risk of cardiovascular diseases, lowering cholesterol levels or improving weight control. Nevertheless, the elimination of certain nutrients may lead to deficiencies of some nutrients. Potential deficiencies in the vegan diet include:

Vitamin B12

This is an important vitamin for neurological functions and the production of red blood cells. As vitamin B12 occurs in animal products, vegans often have a problem with providing it with the right amount.

Vitamin D

It is necessary for bone health, and its main source are dairy products and fish. Vegans can draw vitamin D only from the exposure to the sun and supplements.

Iron

Vegetable iron (non -ham) is less bioavailability than heme iron found in red meat, which means that vegans must consume larger amounts of iron from vegetable sources.

Calcium

Calcium is important to bone health. Vegans can provide it with green deciduous vegetables, nuts and enriched products, but often their supply is insufficient.

Omega-3

Omega-3 fatty acids, especially EPA and DHA, are necessary for cardiovascular and brain health. Vegans can draw these ingredients from sea algae and special supplements. The transition to a vegan diet requires more awareness and planning to avoid potential shortages.

Vegan dietary supplements - how they differ from the standard

Vegan dietary supplements differ significantly from standard supplements, mainly due to the ingredients that are used for their production. These supplements must be free from all products of animal origin, which often means replacing the standard ingredients with their vegan counterparts. Examples of such ingredients are:

Carriers and auxiliary substances

Vegan supplements do not contain media such as gelatin (derived from bone and animal skins), whose role is taken over by plant substitutes, e.g. agar-agar or pectin.

Vitamins and minerals

Active ingredients in vegan supplements must come from plants or be synthesized in an unrelated way with animal products. Therefore, e.g. vitamin D3 in standard supplements often comes from lanolin (sheep's wool fat), while the vegan version of the D3 is made of lichen.

Fatty acids

Omega-3 in standard supplements usually comes from fish oil. Vegan supplements use sea algae oil, which contains EPA and DHA. The use of specially designed Vegans dietary supplements is important to ensure full safety and compliance with ethical vegans.

Vitamin B12 - veganism. Can vegans use it?

Vitamin B12 is one of the most -raised topics in the context of a vegan diet. It is necessary water -soluble vitamin, important for DNA synthesis, red blood cell production and the proper functioning of the nervous system.

Why is vitamin B12 important?

Without the right amount of vitamin B12, the human body may suffer from macrocytic anemia and nerve damage that can lead to serious neurological problems. Symptoms of vitamin B12 deficiency include Fatigue, poor memory, difficulty with concentration, depression and paresthesia (tingling).

Vegans and vitamin B12

Vitamin B12 sources are mainly found in animal products, such as meat, eggs, milk and fish. Vegans must therefore rely on enriched plant products (such as breakfast cereals, plant drinks) and vitamin B12 supplements.

Vitamin B12 supplementation

Can vegans and should use vitamin B12 supplementation? The answer is yes! The American Dietetic Association and other health organizations recommend the Wegans regularly taking vitamin B12 supplements to avoid deficiencies. Cyanocobalamin, which is highly stable and effective, is the most recommended form of supplementation. The recommended daily dosage of vitamin B12 for adults is about 2.4 micrograms, but the doses of vegan supplements often contain larger amounts due to lower bioavailability in the form of oral tablets. What vitamins for vegans? List of supplements Following the vegan diet, it is worth paying special attention to the supplementation of the following vitamins and minerals:

• Vitamin B12: As mentioned earlier, the most important vegar supplement. The recommended form is cyanocobalamine.
• Vitamin D: Especially in the autumn and winter, when access to natural sunlight is limited. Forms suitable for vegans are D2 (ergocalciferol) and D3 (cholecalciferol obtained from lichen).
• Iron: Vegans may need additional iron, especially women of childbearing age. Iron supplements should be taken with vitamin C to increase their absorption.
• Calcium: Calcium supplements are recommended, especially if the supply from the plant diet (green leaves, enriched products) is insufficient.
• Omega-3 (EPA and DHA): Supplementation with sea algae oil is recommended to ensure the right amounts of these fatty acids important for cardiovascular health and brain.
• Zinc: Valuable for the functioning of the immune system, especially important for vegans with limited supply of nuts and seeds.

Practical tips for choosing dietary supplements for vegans

Choosing the right dietary supplements for vegans can be a challenge, taking into account the variety of available products and their compositions. To make the right choice, you must be guided by several rules. First of all, read the labels and make sure that the product is certified as vegan and does not contain animal ingredients. It is also important to carefully check the composition to avoid supplements containing gelatin, lanolin and other animal substances. Prefer products with the designation of Vegan Society or other reliable organizations. The next step is to choose high quality supplements. Pay attention to producers with a good reputation who provide products subjected to quality and cleanliness tests. It is equally important to pay attention to the doses so that the supplement provides the right amount of nutrients, as recommended by a doctor or dietary experts. Finally, consultation with a dietitian or internist will help make sure that selected supplements meet individual health needs.

Sources

Melina, V., Craig, W., & Levin, S. (2016). "Position of the Academy of Nutrition and Dietetics: Vegetarian Diets." Journal of the Academy of Nutrition and Dietetics, 116 (12), 1970-1980. Saunders, A. V., Craig, W. J., Baines, S. K., & Posen, J. S. (2013). "Supplements for Vegans: Nessity and Recomenations." Journal of the American College of Nutrition, 32 (2), 110-119. Pawlak, R., Parrott, S. J., Raj, S., Cullum-Dugan, D., & Lucus, D. (2013). "How prevalent is vitamin b12 deficiency among vegetarians?" Nutrition Reviews, 71 (2), 110-117.