Discover the essential supplements for vegans in this comprehensive guide, ensuring optimal health and nutritional balance on a plant-based diet.
Eating vegan has numerous health benefits, as widely acknowledged by health experts like physicians, cardiologists, and dietitians. However, to optimize health, vegans often need to supplement specific vitamins and minerals. This article aims to address a key question: How can vegans meet specific health goals or requirements, such as during pregnancy, immune deficiencies, strength building, weight loss, or improving sleep? We’ll delve into the best science-based information on essential vegan supplements that support a plant-based diet while helping you achieve your health and recovery goals.
Do Vegans Need Supplements?
The vegan diet often prompts questions about protein and nutrient deficiencies. It’s widely acknowledged that any diet, including veganism, might need supplements to meet all nutritional requirements. Cardiac Surgeon Steven Gundry emphasizes that obtaining all necessary nutrients solely through diet is challenging without supplements.
While vegans typically have higher levels of potassium, vitamin C, A, E, and manganese compared to those on a Standard American Diet, there are still key nutrients less abundant in a plant-based diet that are essential for optimal health. Additionally, it’s important to recognize that not all vegan diets are created equal. Some vegans may rely heavily on high-sugar foods, missing out on vital nutrients and overall well-being.
Essential Supplements for Vegans
B12 Supplements
Vitamin B12 often comes up in discussions about the shortcomings of a vegan diet. Indeed, this essential nutrient, crucial for red blood cell production and nervous system maintenance, is commonly lacking in plant-based diets. B12, along with folic acid, is vital for utilizing iron and releasing energy from food, earning it the nickname “the energy vitamin.”
Vegans, in particular, need to be mindful of their Vitamin B12 intake. Low levels can lead to anemia and nervous system issues. Modern agriculture’s impact on soil quality has decreased the natural availability of B12 in foods. Even livestock are often given B12 supplements. While some vegan-friendly sources like soy milk, yeast spreads, and nutritional yeast offer B12, they usually aren’t sufficient.
As for the recommended intake, adults generally need 2.4 mcg of Vitamin B12 per day. However, to effectively address a deficiency, a dose of around 1000 mcg is often suggested. Products like Future Kind’s Vegan B12 spray utilize methylcobalamin, a highly bioavailable form of B12, offering a practical solution for vegans to meet their B12 needs.
Omega-3
Omega-3 fatty acids, often undervalued in vegan nutrition discussions, play a crucial role in heart health by reducing inflammation, regulating cholesterol, and lowering blood pressure. They are also pivotal for optimal brain and liver functions. Dietary omega-3s come in three types: EPA and DHA (found in fish and seafood) and ALA (alpha-linolenic acid), present in high-fat plant foods.
Vegans should particularly focus on DHA and EPA omega-3s, as they are key for cardiovascular and cognitive health, unlike ALA. Although sea vegetables offer some long-chain omega-3s, supplementation is a more direct and efficient way to achieve the necessary DHA and EPA levels. Animal sources like fish and oysters get their omega-3s from omega-rich algae. For vegans, seaweed varieties such as kelp and nori are great sources, but supplements can provide a more consistent and potent dose.
The recommended daily allowance (RDA) for adults hasn’t been established, but organizations like the World Health Organization and the European Food Safety Authority suggest a minimum of 250–500 mg of combined EPA and DHA daily. A vegan-friendly option like Future Kind’s Vegan Omega-3 supplement offers an effective solution, delivering 275mg of combined EPA/DHA omega-3s per serving.
Related Article: Benefits of Omega-3 Fish Oil – Backed by Science
Vitamin D3
Vitamin D, a fat-soluble vitamin essential for calcium absorption, insulin regulation, and supporting the immune and nervous systems, is produced through sun exposure. It exists primarily in two forms: vitamin D2 and D3. Unfortunately for vegans, vitamin D3 is typically found in animal products like egg yolk, liver, butter, and fish oil.
Vegans are particularly advised to supplement with vitamin D3, as research suggests it’s more effective than D2 in raising blood vitamin D levels. Vitamin D3 is also linked to reduced premature mortality. Given the challenge of obtaining enough vitamin D from sunlight and the lack of vegan dietary sources, supplementation is crucial for vegans.
To obtain vitamin D naturally, aim for at least 10 minutes of sun exposure on bare skin a couple of times weekly. Vitamin D functions more like a hormone than a vitamin and is crucial, especially during winter months when sun exposure is limited. Therefore, supplementation is essential.
The recommended daily allowance (RDA) for adults is about 10mcg of vitamin D per day. Future Kind’s Essential Multivitamin provides an optimal solution for vegans, offering 50mcg/2000IU of plant-based vitamin D3 per serving. This ensures adequate vitamin D intake, regardless of daily sun exposure.
Iodine
Iodine is emerging as a challenging nutrient for vegans to obtain, with recent studies, including a German one, revealing that a significant portion of vegans fall below the World Health Organization’s threshold for severe iodine deficiency.
Iodine’s essential role in maintaining healthy thyroid function, which regulates hormones and metabolism, is well-established. It’s vital for producing thyroid hormones, critical for brain development, growth, and metabolic processes. However, plant-based iodine-rich foods are scarce, making it difficult for vegans to meet the recommended daily allowance (RDA).
For iodine intake without supplements, sea vegetables and iodized salt are the most reliable sources for vegans. Varieties like laver, dulse, and alaria, often available in seasoned sheets, are good vegan iodine sources, though they should not be consumed daily to avoid excess intake.
The RDA for iodine is 150mcg for adults, increasing to 220mcg for pregnant women and 290mcg for lactating women due to iodine’s critical role in fetal brain development. Future Kind’s Liquid Iodine Drops, offering 150mcg of iodine per serving, are a convenient and effective way for vegans to maintain their thyroid health and meet their daily iodine needs.
Vegan Plant Based Protein Powder
The common question “Where do you get your protein?” is frequently directed at vegans. While often perceived as tiresome, this query is rooted in genuine concern. A 2019 study indicated that vegans might face a modest risk of not getting enough protein, especially when compared to vegetarians and meat-eaters. Although the worry about protein deficiency is often exaggerated, those following a plant-based diet should be conscious of their protein intake. If diets lack sufficient legumes, nuts, and seeds, supplementing with a vegan-friendly protein powder can effectively boost protein levels.
Why vegans need protein powder:
For vegans who struggle to consume enough protein from whole foods, either due to busy schedules or a dislike for legumes and other plant-based sources, a high-quality vegan protein powder can be crucial. It helps ensure adequate protein intake, vital for overall health and muscle maintenance.
Plant-based protein sources:
Legumes, including lentils and beans, are excellent protein sources for vegans, with half-cup servings providing between 8g to 12g of protein. Top choices for protein-rich legumes are soybeans, white beans, borlotti beans, and pinto beans. Nuts and seeds, particularly flaxseeds, chia seeds, and almonds, also offer significant protein content. The recommended dietary allowance (RDA) for protein is about 0.8g per kilogram of body weight per day, increasing to 1.6g per kilo for those engaging in muscle building and strength training.
Related Article: Best Plant Based Protein Powders 2024 – Vegan Approved
Vitamin C
Vegan diets often provide ample vitamin C, known for its antioxidant properties. However, if you’re not consuming enough whole foods like oranges, carrots, strawberries, and sweet potatoes, a vitamin C supplement could be beneficial.
Why vegans need vitamin C:
Vitamin C plays a pivotal role in supporting the immune system, repairing cells, and combating harmful free radicals. For vegans, it’s particularly important because it enhances the absorption of non-heme iron, which is typically harder to absorb. This makes vitamin C an essential nutrient for those following a plant-based diet.
Getting vitamin C naturally:
Numerous plant-based foods are rich in vitamin C, making it relatively easy for vegans to meet their daily requirements. Foods like citrus fruits, potatoes, sweet potatoes, broccoli, Brussels sprouts, peppers, and strawberries are all excellent sources.
Daily vitamin C requirement for vegans:
The recommended daily allowance (RDA) for adults is about 90mg for men and 75mg for women. To ensure adequate intake, especially for immune support, Future Kind’s Liposomal Vitamin C offers a substantial 1000mg per serving.
Creatine
Creatine, an amino acid often pursued by athletes and fitness enthusiasts, is renowned for enhancing exercise performance and aiding in post-injury rehabilitation. Its benefits extend to those following a vegan diet as well.
Why vegans should consider creatine:
Typically found in animal products like red meat and poultry, creatine is an amino acid present in animal tissues. While the liver naturally produces some creatine, plant-based individuals seeking to improve endurance and performance may benefit from high-quality supplements, as their diet doesn’t naturally provide creatine.
Recommended creatine intake for vegans:
Since creatine is a non-essential amino acid already synthesized by the body, there isn’t a specified recommended daily amount. However, vegans and vegetarians often have lower creatine levels in their muscles. A daily supplement of 3-5 grams of creatine could help achieve desired performance outcomes.
Magnesium
Magnesium, while theoretically abundant in healthy diets, often sees deficiencies. Insufficient magnesium can cause sleep issues, anxiety, and reduced energy and muscle function, indicating a potential deficiency.
Importance of magnesium for vegans:
Despite generally better magnesium status, vegans still need to ensure adequate intake. Magnesium, found in soil, varies in concentration in foods, making it challenging to gauge intake levels accurately. Vegans with low magnesium levels in blood tests should consider supplementation to restore optimal levels.
Natural sources of magnesium:
Magnesium-rich vegan foods include beans, tempeh, tofu, flaxseed, spinach, and swiss chard. For those struggling to consume enough magnesium daily, supplements can ensure adequate intake, promoting nerve health and optimal absorption.
Recommended magnesium intake for vegans:
The recommended daily allowance (RDA) for adults is about 400-310mg per day. Future Kind’s Vegan Magnesium, made with highly bioavailable magnesium glycinate, offers 200mg per serving, supporting vegan dietary needs effectively.
Iron
Iron, a crucial mineral, forms hemoglobin in red blood cells, carrying oxygen throughout the body. Anemia, an Iron deficiency, is notably common among women and children.
Iron is available as heme in animal products and non-heme in plants. The latter is less efficiently absorbed, prompting vegans to ensure sufficient intake through diet or supplements.
Natural sources of iron for vegans:
Vegan iron sources include beans, lentils, tofu, spinach, and fortified foods like cereals and bread. To compensate for lower absorption rates, vegans should exceed the minimum recommended iron intake.
Recommended iron intake for vegans:
Adult men require about 8mg daily, and women need 18mg. Vegans should aim for higher amounts due to the lower absorption of non-heme iron. Combining iron-rich plant foods with vitamin C sources can enhance absorption.
Essential Supplements for Vegans Shopping Guide
Navigating the vegan supplement market can be challenging, as for every high-quality product, numerous subpar alternatives exist. It’s vital to select supplements that adhere to stringent quality and ethical standards. We ensure all recommended supplements meet specific criteria regarding sourcing, packaging, and ingredients.
Key aspects to consider:
- Third-Party Testing: Ensure supplements undergo rigorous third-party safety testing to guarantee consumption safety.
- Non-Toxic Fillers: Avoid supplements containing harmful fillers such as magnesium silicate and titanium dioxide.
- Vegan-Friendly Capsules: Select supplements encapsulated in vegan capsules, ensuring no animal products are used.
The Bottom Line on Essential Supplements for Vegans
In conclusion, Essential Supplements for Vegans – Everything You Need to Know offers a comprehensive guide for those pursuing a vegan lifestyle to maintain optimal health. The article emphasizes the importance of supplementing with key nutrients like Vitamin B12, DHA and EPA Omega-3s, Vitamin D3, Iodine, Protein, Vitamin C, Creatine, Magnesium, and Iron. These supplements address common nutritional gaps in a vegan diet, ensuring a balance of essential vitamins and minerals. They support various bodily functions, from boosting the immune system to enhancing brain and bone health, making them vital for a well-rounded vegan diet.
Moreover, the article highlights the importance of choosing high-quality supplements. It provides practical tips for discerning vegans, focusing on third-party testing, avoiding toxic fillers, and ensuring capsules are vegan-friendly. These guidelines help navigate the often overwhelming supplement market, directing vegans towards products that align with both their health goals and ethical values. Ultimately, this article serves as an invaluable resource, equipping vegans with the knowledge to make informed decisions about their supplement choices.