A vegan diet is naturally low in certain nutrients, including vitamin B-12, which are mostly found in dairy products. A supplement can help a person get enough of those nutrients, which can lead to a healthier lifestyle. However, there are many supplements on the market that claim to be vegan-friendly. How do you know which ones to take? What are their benefits? In this brief article, find out about the most popular vegan supplements available and why they’re beneficial.
Glutathione is a naturally occurring substance in the human body that helps control the activity of enzymes and is produced in small amounts in all tissues. A good source of Glutathione is selenium, which is commonly included in most plant-based vegan supplements. A recommended dosage of Glutathione is 2.5 milligrams daily for adults over the age of 20. You should not exceed this amount. Selenium is usually combined with vitamin C in a supplement to help increase its efficacy.
Vitamin B-12 is also widely taken in a vegan diet. Common sources of vitamin B-12 include eggs (especially yolk), liver, fish and shellfish. As a dietary supplement, vitamin B-12 is found in most plant-based foods, as well as in nutritional yeast flakes, urine, feces and sweat. Animal products are not usually recommended for vegans, as they contain higher levels of vitamins and chemicals.
Iron is another nutrient typically found in animal-based foods, but also found in most plants. It’s required for a number of functions in the body and is especially important for vegans, as it helps prevent anemia. It can be found in spinach, nuts, whole grains and some fruits. Some experts recommend taking iron in the form of a supplement, while others believe that absorption in that way is more effective.
Selenium is another essential nutrient that can be found in a vegan diet. It’s needed for the body to absorb iodine, which is essential for the absorption of other vitamins and minerals. The absorption of selenium and other vitamins and minerals is enhanced when it’s included in the diet. Iodine is only absorbed when the person is in a dry state. Therefore, foods such as seaweed and egg yolk must be consumed regularly to increase the body’s level of iodine.
Another group of nutrients commonly found in plant-based foods are vitamins and minerals. A vegan diet may have a lower intake of these than in a traditional diet, because there are no animal products involved. In addition, the absorption of some vitamins and minerals is enhanced when they’re included in the diet. For example, vitamin B12 can be found in strawberries and green leafy vegetables, and because of this, it’s easier to obtain it. However, a vegan diet may not include enough foods from the B complex, which contains magnesium, iron and the other B vitamins.
Calcium is one of the most important minerals for overall health, but only in trace amounts. Iron is also very important for heart health. A lot of plant sources contain a form of vitamin D, which helps prevent iron deficiency. However, a vegan diet may not provide enough vitamin D to meet the daily requirements for this mineral.
Most foods contain vitamin D, which is used by the body to absorb calcium and to synthesize healthy white blood cells. However, the vegan diet may not provide enough vitamin D to meet the requirements, so vegetarians should consider taking supplements or eating foods that contain vitamin D. Other nutrients commonly found in plants and that might improve the health of vegans and vegetarians are zinc and phosphorus.