Supplements
Making the switch to a plant-based vegan diet can be a perplexing transition. While avoiding animal products is better for your health and the environment, it is crucial to ensure you are getting all the important nutrients your body needs. The absence of dietary staples like meat, dairy, eggs, and fish means certain supplements become increasingly vital. To tackle the bewildering array of supplement options available, here are the top six supplements’ vegans should consider adding to their regimen.
B12 – The Bewildering Beauty Of Cobalamin
Vitamin B12 is essential for energy production and cell metabolism. It plays a key role in nerve function and the formation of red blood cells. The only natural source of this important vitamin comes from animal products. As vegans do not consume any animal foods, supplementing with vitamin B12 is absolutely necessary to avoid a deficiency. Symptoms of B12 deficiency can range from fatigue and palpitations to numbness in the limbs. Opt for a vitamin B12 supplement of at least 100% of the recommended daily value to safely meet your needs. Look for methylcobalamin or cyanocobalamin, as these are the most readily absorbed forms.
DHA & EPA – Algal Omegas For A Burst Of Brain Power
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are Omega-3 fatty acids renowned for their benefits to brain and heart health. While plant sources like walnuts and flaxseeds contain the parent Omega-3 ALA, very little is converted into DHA and EPA in the body. Supplementing with algal-derived DHA and EPA ensures optimal levels of these powerful compounds. As a vegan, algal supplements are preferable to fish oil which is not vegetarian-friendly. Shoot for at least 200mg of combined DHA and EPA daily to reap the mental and circulatory rewards.
Iron – Fortifying Yourself Against Fatigue
Iron transports oxygen around the body to energize cells and produce hemoglobin for healthy red blood cells. Good plant-based iron sources include lentils, dried fruits, beans, and leafy greens. However, iron from animal sources is more readily absorbed compared to non-heme iron in plants. This is where an iron supplement proves useful, especially for menstruating women or active individuals prone to exhaustion. Opt for a vegetarian iron glycinate or bisglycinate supplement containing 18mg or more per serving. Absorption is maximized when taken with a source of vitamin C.
Iodine – Your Thyroid’s Best Ally
Iodine is a crucial mineral for thyroid and metabolic health. It is involved in the production of thyroid hormones which regulate growth and energy levels. While iodized salt has brought iodine deficiency rates down, vegans may be at higher risk of inadequacy due to limiting dairy products where it’s commonly found. A daily 150mcg supplement of potassium iodide provides all the iodine you need. Look out for burdock root and sea vegetables like kelp and dulse which also contain natural iodine if you prefer food-based options. Either way, supplementing ensures your thyroid functions optimally without fail.
Zinc – Skin And Immunity Champion
Zinc plays a key role in immunity, cell growth, and wound healing. Good plant sources are beans, lentils, nuts, and seeds yet bioavailability can vary dramatically. Vegans may not absorb sufficient amounts without supplementation, especially when under stress. Look for organic vitamins and zinc supplements, preferably bound to picolinate or gluconate for higher absorption rates. Adults should aim for 8-11mg daily to maintain glowing skin, powerful immunity, and metabolic harmony. Optimum zinc levels are crucial as a first line of defense against invading germs and other health challenges.
Calcium – Strengthen Your Bones With A Burst Of Greens
Building and maintaining strong bones relies on sufficient calcium intake. Although dairy products are touted as the best calcium source, leafy greens, seaweed, and legumes actually provide comparable calcium levels. With some creative meal planning, vegans can fulfil calcium needs through food. However, the calcium content of plant foods depends greatly on soil quality. During growth phases like teenage years and pregnancy when requirements are higher, a calcium citrate supplement boosting daily intake to 1000-1300mg may give an extra insurance policy against weakening bones.
