For optimal health, vegan individuals should definitely take supplements. After all, there’s a reason they’re called “the plant-life.” Here, stated that, in brief. In this article, explore the key essential nutrients lacking in a typical vegan diet, and the best vegan supplements out there to purchase in 2111.
Before we dive into the best supplements for veganism, it’s important to understand how these nutritional products function. When taken as directed, most supplements deliver the correct balance of vitamins and other nutrients to address diet concerns. However, if a person is adhering to a vegan supplement regimen but is experiencing symptoms like lethargy, fatigue, or even depression, it’s not his or her fault. The foods that are being avoided in these cases are not meeting the nutrient needs of the body.
Vitamin B-12. Deficiencies in this nutrient can cause mood swings, palpitations, hair loss, and even osteoporosis in extreme situations. Most vegan supplements contain vitamin b-12; however, mega-doses of vitamin c, vitamin d, and vitamin E may be needed to meet vegan dietary goals. Supplementing with essential fatty acids is also recommended.
Vitamin A. This is one of the most highly deficient nutrients, particularly in young vegans. Common signs include mood swings and fatigue. The good news is that, although it is difficult, most plants contain a type of beta carotene, or retinol. Although animal products like milk and eggs may contain adequate vitamin A, they are usually stripped of this nutrient during processing. Supplementing with vitamin A is recommended to compensate for insufficient amounts of natural sources of this nutrient in a vegan diet.
Minerals. Most vegetables and fruits are packed with minerals, from iron and calcium to zinc and magnesium. However, there are some important nutrients that are lost during processing. Some of these minerals are important for overall health, such as calcium, but others are missing because the vegetables or fruits were not prepared to include them. In addition, many of these vegetables and fruits do not contain sufficient amounts of other vitamins and minerals to meet a vegan’s nutritional needs.
Vitamin B-12. Deficiencies of this mineral can result in chronic fatigue syndrome and depression. Supplementing with vitamin b-12 is usually easy, because it is included in most daily vitamins and mineral supplements.
Calcium. If you do not get enough calcium through your diet, you are at increased risk of developing low bone mass and osteoporosis. Some studies indicate that deficiencies of essential vitamin d and magnesium could increase the risk of cardiovascular disease and type II diabetes. In order to optimize absorption rates of these minerals, add some vitamin b12 to your diet along with vitamin c, selenium, niacin, thiamin, and magnesium.
K2. Studies have shown that vitamin k2, a fat-soluble antioxidant, lowers the risk of heart disease. Vitamin k2 increases the activity of thymidic channels, which open the gate to insulin and glucose transport and utilization. This allows the body to efficiently use and transport glucose for energy.
Vitamin E. Research has shown that vitamin e is not only helpful in the prevention of degenerative eye diseases such as macular degeneration, but also acts as an antioxidant. Antioxidants are beneficial to the overall health of the body. A supplement may be helpful if you don’t get enough vitamin e from your diet. You may want to consider sun exposure. The sun provides vitamin E for a longer period of time than any other method.
Zinc. This mineral is found in several types of foods. However, most plant-based diets do not contain adequate amounts of zinc. The recommended daily allowance of zinc is in the range of twenty to forty milligrams. Some studies indicate that excessive consumption of zinc may cause depression, so it is important to choose a multivitamin with a high zinc content.
Lipoic Acid. Lipoic acid may be considered a “clean up” vitamin. It has been shown to help eliminate free radicals that could damage cells, but it does not contain enough vitamin A or vitamin D to meet our needs without supplementation.
Calcium. Although research indicates that many diseases are caused by excess calcium, a proper balance of this nutrient is essential for healthy bones and teeth. Supplementing with calcium may be necessary if you do not consume enough vitamin d3 through diet. If you do take a calcium supplement, then you may want to include a vitamin d3 supplement to maintain proper levels.
If you liked this content, check out Vegan Protein Shakes