A plant-based diet comes with several health benefits, including reduced chronic disease, improved heart health, and effective weight management. However, while switching to, or maintaining, a plant-based lifestyle, it is important to ensure that you are meeting all your nutritional needs. Some nutrients, like vitamin B12, have nutritional gaps, since they are difficult to obtain from plant-based foods; therefore, vegan supplements become critical to making sure one has a balanced, healthful diet.
In this guide, we explore essential supplements for plant-based diets, those being vitamin B12, vitamin D, omega-3 fatty acids, and iron, and how they help fill in the nutritional gaps commonly seen in plant-based nutrition.
Vitamin B12: Essential Vitamin for Vegans
Vitamin B12 is necessary for nerve functioning, production of the red blood cells, and DNA synthesis. Help form the myelin sheath, which is the protective sheath around nerve fibers. Vitamin B12 has little in plant foods, making it a huge concern for those on a vegan diet. Lack of B12 results in fatigue, anemia, nerve damage, and cognitive decline.
Vegan sources:
Natural sources of vitamin B12 are found in animal products like meat, eggs, and dairy. For others following a plant-based diet, fortified foods may contain B12, such as plant-based milk, cereals, and nutritional yeast; usually, supplementation is recommended to achieve required levels of B12.
Recommended supplementation:
The recommended dietary allowances for vitamin B12 is 2.4 micrograms per day for adults, although some experts recommend higher doses for vegans. It is recommended that vegans take 500 to 1,000 micrograms a day of a B12 supplement for temporary periods of pregnancy on the order of cynocobalamin or methylcobalamin, with high doses on weekly or monthly schedules.
Vitamin D: For Healthy Bones and an Efficient Immune System
Vitamin D is important in preserving one’s bone conditions, functioning the immune system on the regulation of calcium absorption. It influences moods and regulates insulin levels. Most of the plant foods fall short of vitamin D. Different from the animals, our bodies make very little vitamin D without exposure to sunlight. This becomes a special problem for people who stay in areas with less sunlight, especially in winter.
Sources for Vegans:
Only a small number of plant foods, like mushrooms and fortified plant-based milks and juices, seem to contain vitamin D2. The body gets its vitamin D3 (cholecalciferol) in a much more efficient manner, boosting vitamin D levels. Vegan sources of vitamin D3 appear to be sourced from lichen, making it ideal for vegans.
Recommended Supplementation:
The recommended daily dose of vitamin D varies with age, yet ranges at 600 IU for adults and 800 IU for seniors aged above 70 years. While persons exposed to little sunlight or have a low level of vitamin D in their bodies may require 1000 to 2000 IU a day, it is best to have a blood test to determine whether one falls short.
Omega-3 Fatty Acids: For Heart and Brain Health
Omega-3 fatty acids are essential for heart health, brain function, and inflammation reduction. The beneficial effects, such as mood and cognition improvement, justify their consumption. Omega-3s are richly available in fatty fishes and fish oils, while plant-based diets rely on ALA, another type of omega-3 found in flaxseeds, chia seeds, and walnuts; however, it is an inefficient conversion process, putting many vegans short of their vegan needs.
Sources include the flaxseed and chia seeds, walnuts, and hemp seeds, all great sources of ALA. Since the body doesn’t convert ALA to EPA and DHA effectively, algal oil will work for omega-3 supplements, and it’s a vegan option as well. Algal oil is made up of EPA and DHA, which are the most bioavailable forms of omega-3.
Recommended Supplements:
In order to achieve the desired intake of omega-3s, 250-500 mg of EPA and DHA should be taken daily. Algal oil supplements aim to provide a fair amount of omega-3s, which support cardiovascular health, brain function, and overall wellness.
Iron: Getting Rid of the Deficiency and Bringing in Energy
Iron is an integral part of hemoglobin production, which helps carry oxygen to our body. Iron is also extremely important for energy production, metabolism, and immune function. Although high in plant foods such as lentils, tofu, quinoa, and spinach, non-heme iron found in plant foods is absorbed far less efficiently than heme iron from animal products.
Sources for vegans:
Sources of iron from plant products include legumes, fortified cereals, pumpkin seeds, and dark leafy greens. Have them together with sources of vitamin C for optimum absorption, as with citrus fruits, tomatoes, and bell peppers.
Recommended Supplements:
If you are unable to obtain sufficient amounts of iron from the food you eat, it may be necessary to take iron supplements in order to offset a great risk of deficiency (Vegans with heavy menstrual cycles may require extra support). Recommended doses are 18 mg for adult women and 8 mg for men. When taking iron supplements, it is important not to exceed the recommended dose because excessive amounts may cause iron toxicity.
Calcium: Supporting Healthy Bones and Teeth
Calcium plays an essential role in the development and maintenance of strong bones and teeth.
