7 Supplements You Need on a Vegan Diet
- Dietitian.Lauren Hmede
- Oct 24, 2019
- 2 min read
Introduction:
One common concern about vegan diets is whether they provide your body with all the vitamins and minerals it needs.
Many claim that a whole-food, plant-based diet easily meets all the daily nutrient requirements.
Some even encourage vegans to avoid all supplements.
Despite being well intended, this type of advice can do more harm than good.
Here are 7 nutrients that you may need to supplement with while on a vegan diet.
1. Vitamin B12
Foods often touted to be rich in vitamin B12 include unwashed organic produce, mushrooms grown in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast.
It's extremely important that all vegans get enough vitamin B12. The only reliable way to achieve this is by eating fortified foods or taking a vitamin B12 supplement.
2. Vitamin D
It is a fat-soluble vitamin that helps enhance the absorption of calcium and phosphorus from your gut.
This vitamin also influences many other bodily processes, including immune function, mood, memory, and muscle recovery
Vitamin D deficiency is a problem among vegans and omnivores alike. Vegans unable to maintain normal blood levels through fortified foods and sun exposure should consider taking a supplement.
3. Long-chain omega-3s
Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, meaning you can only get it from your diet.
Long-chain omega-3 fatty acids: This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are not considered essential because your body can make them from ALA.
Vegans tend to have lower blood and tissue levels of long-chain omega-3 fatty acids. Therefore, they may benefit from supplementing with EPA and DHA.
4. Iodine
Iodine plays an important role in your thyroid function and metabolism. Vegans not getting enough iodine from seaweed or iodized salt should consider taking an iodine supplement.
5. Iron
Iron is a nutrient used to make new DNA and red blood cells, as well as carry oxygen in the blood. It's also needed for energy metabolism.
Vegans not getting enough iron from their diets should consider fortified foods or a supplement. However, overly high levels can be harmful, and iron supplements are not recommended for everyone.
6. Calcium
It is a mineral that’s necessary for good bone and teeth health. It also plays a role in muscle function, nerve signaling, and heart health.
Vegans consuming too little dietary calcium should consider taking a daily supplement. This is especially important for those getting less than 525 mg per day.
7. Zinc
Zinc is a mineral that’s crucial for metabolism, immune function, and the repair of body cells.
An insufficient intake of zinc can lead to developmental problems, hair loss, diarrhea, and delayed wound healing.
Vegans unable to reach the zinc RDA should first focus on adding zinc-rich foods to their diets. Those with low blood levels of zinc should consider taking a daily supplement.
Conclusion:
Well-planned vegan diets can fulfil your nutritional needs.
However, certain nutrient requirements may be difficult to achieve through diet and fortified foods alone.
This is especially true for vitamin B12, vitamin D, and long-chain omega-3s.
All vegans who are unable to meet their dietary recommendations through diet alone should consider taking supplements. Still, it's best to speak with your healthcare provider before beginning a new supplement regime.
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