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8 Supplements You Need on a Vegan Diet

Medically Reviewed on 9/8/2022
8 supplements for vegans
Vegans are often at risk of developing certain vitamin deficiencies because their diet lacks vital nutrients.

A vegan diet is completely a plant-based diet that has several health benefits, including a decreased risk of heart disease and diabetes, as well as protection against some malignancies (cancer). However, there are a few drawbacks to the vegan diet.

Vegans are more likely to be low in crucial nutrients, such as:

These nutrients all play vital roles in the body.

Studies reported that vegans consume only nearly 10 to 20 percent of the daily required quantity of vitamin B12.

Vegans may prevent these nutritional inadequacies by consuming the correct balance of nutrient-rich meals and supplements.

8 supplements for vegans

  1. Iron
    • A lack of iron may cause anemia (low red blood cells).
    • Although certain plant-based meals include iron, not all iron is created equal.
    • Plants contain nonheme iron. This type of iron does not contribute to red blood cell synthesis in the body efficiently.
    • Since meat is prohibited, supplementation is the only sure way to obtain the iron your body requires to create blood.
    • You can try age-old vegan hacks, such as cooking using a cast iron skillet and eating plenty of leafy greens, nuts, and iron-fortified foods.
    • Because vegans may require up to 1.8 times the recommended daily dose of iron to stay healthy, taking a daily supplement containing 100 percent of your iron recommended daily allowance (RDA) is the only way to make your vegan lifestyle sustainable in the long run.
  2. Zinc
    • Essential to:
      • Strengthen the immune system
      • Heal wounds
      • Produce DNA
    • Vegan sources of zinc are:
      • Whole grain
      • Fortified bread and cereal
      • Legumes
      • Nuts
    • Research has reported that vegans often require 50 percent more zinc than the RDA of 15 mg per day because phytates in whole grains and legumes inhibit zinc absorption.
    • You must consult your doctor or a nutritionist if you experience any symptoms that indicate a zinc deficiency, such as:
  3. Vitamin B12
    • A water-soluble vitamin that is protein-bound in meals. Animal products are the primary sources of vitamin B12, thus it is tough to acquire by vegans.
    • Necessary for the formation of:
      • Red blood cells
      • Neurological function
      • DNA synthesis
    • B12 deficiency can cause:
    • However, some fortified plant-based foods contain vitamin B12.
      • Cereals
      • Plant-based drinks
      • Nutritional yeast
      • Soy products
    • Vegans should supplement with 5 mcg per day to get their RDA and account for decreased absorption and uptake in supplements.
  4. Calcium
    • Essential for bone development, muscular function, nerve transmission, and blood pressure.
    • Vitamin D is required for calcium absorption. These two nutrients work in tandem and should be taken together.
    • Consume a range of calcium-rich plant and fortified foods, such as calcium-enriched tofu and soy or nut milk.
    • There are several calcium-rich plant foods, such as:
      • Broccoli
      • Kale
      • Bok choy
      • Whole grains
      • Nuts
      • Seeds
    • You may need to eat several cups every day to satisfy the RDA.
    • One cup of cooked kale has 94 mg of calcium, whereas the RDA for adults is a staggering 2500 mg.
  5. Selenium
    • Consumption is low in almost 50 percent of women and 25 percent of men aged 20 to 59 years.
    • Necessary for several bodily functions, including:
      • Optimal thyroid function
      • Sperm generation
      • Immune system support
      • Maintenance of healthy hair and nails
    • Good vegan sources of selenium include:
      • Brazil nuts
      • Bread
      • Cashews
      • Sunflower seeds
      • Brown rice
      • Chickpeas
      • Mushrooms
  6. Vitamin D
    • A vitamin D supplement is often recommended regardless of diet, and vegan vitamin D3 pills are manufactured from lichen.
    • The majority of your vitamin D comes from direct sunshine on the skin.
    • There are just two vegan sources of vitamin D:
      • Mushrooms
      • Fortified foods
    • Fortified breakfast cereals, spreads and plant-based substitutes to milk and yogurt are common sources of vitamin D.
    • Vitamin D is required for regular muscular and immune system function and the maintenance of healthy bones and teeth.
    • Your body needs vitamin D to absorb calcium from the diet.
    • A severe vitamin D deficiency can damage your bones and muscles. Hence, it is recommended that people supplement with vitamin D.
  7. Omega-3 fatty acids
    • Essential for brain and eye function, and they appear to aid in the treatment of internal inflammation and some forms of cancer.
    • There are three forms of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
    • Vegans have up to 50 percent less EPA and DHA in their systems.
    • ALA may be found in a variety of plant-based foods, including flaxseeds, chia seeds, walnuts, etc.
    • Your body then utilizes part of the ALA to make EPA and DHA, however, the conversion rate is low. Thus, vegans are frequently deficient.
    • The simplest way to ensure an appropriate intake of omega-3 fatty acids is to take a daily dose of algal or linseed or flaxseed oil.
  8. Iodine
    • Essential for optimal thyroid function, which regulates metabolism.
    • Iodine deficiency during pregnancy and early childhood might result in permanent intellectual impairment.
    • In adults, a lack of iodine can cause hypothyroidism.
    • This can result in a variety of symptoms, including:
    • Vegans are believed to be at risk of iodine deficiency, with research reporting that they have up to 50 percent lower blood iodine levels than vegetarians.
      • Adults require 150 mcg of iodine each day
      • Pregnant women should strive for 220 mcg per day
      • Lactating women should raise their daily consumption to 290 mcg per day
    • The iodine content of plant meals is determined by the soil in which they were cultivated. Food cultivated near the water has more iodine.
    • Iodized salt, shellfish, seaweed, and dairy products have high iodine levels.
    • Half a teaspoon (2.5 mg) of iodized salt is enough to satisfy your daily requirements.
    • Vegans who do not wish to eat iodized salt or seaweed regularly might consider taking an iodine supplement.

QUESTION

Next to red peppers, you can get the most vitamin C from ________________. See Answer
Medically Reviewed on 9/8/2022
References
Image Source: Getty images

Vegan Health. https://veganhealth.org/daily-needs/

The 10 Supplements You Need On a Vegan Diet. https://fcer.org/vegan-supplements/
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