6 Supplements You Need to Thrive on a Vegan Diet
When you’re dedicated to a vegan diet, you want supplements that won’t compromise this commitment. Because of this, the number of suitable products that will fit your requirements is unfortunately narrowed down. To get you started, this article suggests a few types of supplements to assist you while on a vegan eating plan.
Table of Contents
Vitamin B12 is prevalent mostly in plant-based foods. Absorbing the right amount of this vitamin depends on whether there are enough plant foods in the vegan diet. Otherwise, you may be deficient. This vitamin is used to work with the protein metabolism and assists in the creation of red blood cells that move oxygen around the bloodstream. Breakfast cereals and soy-based products are often rich in B12, but it still may not be enough, so you may want to consider supplementation.
Vitamin D sometimes lacks in vegan diets. It’s not always plentiful in food, and even people on other eating plans can sometimes have a shortage of vitamin D. Commonly, vegan diets lack the type of food products that include this vitamin. It mostly comes naturally from exposure to the sun and in fortified foods and mushrooms that have been allowed to dry in the sun.
Vitamin D is required by the human body to ensure healthy teeth, bone structure, and muscle functionality too. So, you shouldn’t go without it for long.
Calcium is present in most meat products, but this is avoided in a vegan diet. This mineral is recommended at a 1,000 mg daily amount to support excellent teeth and bone health. While vegans do tend to get some calcium in their daily diet, it’s not sufficient for what’s required. This is why a supplement that includes enough milligrams of calcium is a good idea.
It has been found that too little calcium can be a leading contributor to bone fractures, especially later in life. Therefore, anyone who’s older and on a vegan diet should pay special attention to this supplement requirement.
Zinc is a mineral that provides cell repair functionality, strengthens the immune response, and regulates the immune response better. It has been determined that some vegans end up with an insufficient supply of zinc in their bodies. This is not always the case, so it depends on the exact makeup of the diet as to whether enough of it is present.
Between 8 to 11 mg of daily intake is recommended. Seeds, nuts, and fermented food types often help to boost the natural level of this mineral too.
Omega-3 and some of the other Omega fatty acids help your body to maintain a healthier brain and eyes. Nuts and seeds like chia seeds and walnuts are good sources that convert to Omega-3 within the body. Omega-6 is also useful and comes in sunflower and sesame oil.
It’s believed that at least 200 mg of daily Omega-3 is necessary and possibly higher than this. Supplements are an excellent source to get enough Omegas.
Use a Trusted Source and Look for Deals
When you are shopping for supplements, make sure you use a trusted source with plenty of good reviews. Also, you can usually find deals and coupons for many brand name vitamins and supplements online with sites like Upgraded Reviews, where you will also find numerous promotions for healthy supplements to support a vegan diet. This includes KetoOne, Rogue Energy, and VitaMonk, to name just a few.
When adding the right supplement and getting them from a reliable source, people on a vegan diet can make up for any deficiencies due to the food types they’ve intentionally removed to be healthier.