A vegan diet is often low in certain nutrients, including vitamin B-12, which are mainly found in dairy products. These days, there are many alternatives to a dairy-free diet, including soy milk and other types of non-dairy products. In addition, many people want to eat more plants, which is why supplements for vegans are growing in popularity. Vegan vitamins are a great way to supplement your diet with more nutritional value. In this quick guide, find out about the most popular vegan supplements and why they’re beneficial.
Iron supplements. If you think vitamin B-12 is hard to get, consider iron supplements. Iron is an essential nutrient that is needed for several functions in the body, including red blood cell production and cell energy. A study published in Clinical Nutrition found that vegetarians who consumed at least five servings of green leafy vegetables had higher levels of iron than did those who did not consume such vegetables. Although not recommended for everyone, pregnant women should also not take iron supplements, because it can cause anemia during pregnancy. To make sure you get the right amounts of this nutrient, take a supplement of iron.
Vitamin A. Vitamin A is considered one of the most important nutrients for health. It helps support healthy vision and proper development of eyesight, but many vegans don’t get sufficient amounts in their diets. To get the benefits of vitamin A in a vegan supplement, buy supplements that are certified as organic. Today, most vitamin A is produced using a form of sugar extracted from green leaves.
Vitamin B-12. This nutrient is necessary for getting certain vitamins and maintaining health. For vegans, however, it’s easy to find sources of vitamin b-12 in egg yolks, liver, and fortified breakfast cereals. Supplement manufacturers also include supplemental vitamin B-12 in their vegan supplements, so it’s easy to find a variety on the market. If you opt for the more expensive types of supplements, make sure they list the vitamin as a primary component.
Vitamin D. Studies have shown that people who eat a vegan diet don’t get enough calcium in their diets. If you add soy milk, seitan, calcium fortified orange juice, or other calcium rich dairy products to your diet, you can help yourself get enough calcium. The most convenient way to get a daily dose of vitamin D is through eating oily fish. However, some people are allergic to soy products, so you may want to consider an alternative. In addition to vitamin D, fatty acids found in nuts and fish are important for good health as well.
Omega-3 Fats. These fats are found in a variety of plant-based foods like salmon, sardines, and walnuts. If you eat an unrefined vegan diet, you should be able to get enough omega-3 in your diet. Unfortunately, refined vegetable oils are often included in cooking, and these oils are devoid of the healthful fats that are found in natural fats. Fortunately, there are several supplements on the market that combine the essential fats with essential amino acids to create an easy, consistent source of these healthy fats.
Iron. Iron deficiencies can lead to anemia, and many vegans do not get enough iron in their diet. Fortunately, there are several great iron supplements on the market that can help provide your body with the iron it needs.
Amino acid creatine. Amino acid creatine is a new kind of supplement on the market that helps increase the body’s ability to absorb creatine. As with all creatine supplements, there are different brand options available, so be sure to read up on the brand you are considering before you buy. In addition, this particular supplement has been shown to improve muscle mass, so those who are working to build muscle will find these supplements helpful. Of course, just like any nutrient, you need to eat a balance diet in order to ensure adequate levels of this important amino acid.