The plant-based way of life is becoming increasingly popular in recent years. While this diet has been proven to provide many health and environmental benefits, there remain many misconceptions around nutrient intake.
People often wonder if they can get enough of the key nutrients on a vegan diet, or at least what nutrients would be lacking that they need to compensate for.
This is why the vegan diet requires a lot more forward-thinking and planning in order to ensure you get all of the nutrients you need. This sometimes includes an appropriate supplement plan, too.
This article discusses the top 4 supplements for vegans, why they would need them, and where to find them!
Top 4 Supplements for Vegans
1) Vitamin B12
Vitamin B12 is one of the most important supplements for vegans as it’s the most difficult nutrient to source naturally in the diet. B12 is produced by bacteria in the soil around plants, which is then eaten by animals.
Humans and some animals can produce B12 in the gut, however, we can’t absorb it effectively as it’s produced after it passes through the small intestine, where absorption takes place.
B12 is a vital nutrient to include in your diet as it plays a key role in a wide range of functions in the body, including red blood cell formation, DNA synthesis, and neurological function.
B12 deficiency can result in the body not being able to properly carry out these key functions. For example, B12 deficiency sometimes leads to anemia, where the body produces abnormally large red blood cells that don’t function as they should.
For vegans, consuming B12 from diet alone is a big challenge as it is mostly found in animal sources. To avoid deficiency, anyone following a plant-based diet must consider supplementation!
2) Vitamin D
Vitamin D is a crucial vitamin needed to support the absorption of other important micronutrients, including calcium, magnesium, and phosphate. Vitamin D deficiency can potentially lead to deficiency in other micronutrients.
Vitamin D is also known as “the sunshine vitamin” because it is primarily produced on the skin in response to sun exposure. Most natural food sources contain very little vitamin D to meet the daily recommendations.
While some plant-based sources contain vitamin D, such as mushrooms, the best way to ensure you are getting enough vitamin D is to supplement, particularly during the winter months. Though, this is true for everyone, not just vegans and vegetarians!
3) Iron
Iron is vital for health as it plays a role in the normal functioning of the immune system and helps to reduce tiredness and fatigue. Iron deficiency is one of the most common nutrient deficiencies in the world, which can further result in a form of anemia where the body cannot produce enough red blood cells.
Iron is primarily found in animal-based products such as red meat, chicken, and fish. This means that vegans and vegetarians need to make sure they are consuming an adequate amount of plant-based sources to meet the recommended daily requirements.
Plant sources of iron include leafy greens and peas, though a supplement makes it much easier to provide your body with the iron it needs.
4) Omega-3
Omega-3 fatty acids are a type of polyunsaturated fatty acid, which includes the fatty acids ALA, EPA, and DHA.
While the body can convert ALA, EPA, and DHA, the rate is limited, meaning the most effective way to increase fatty acid levels is through food or supplementation.
EPA and DHA contribute to the normal functioning of the heart, as well as help to maintain normal blood pressure and triglyceride levels. They also play a significant role in vision and brain function!
Omega-3s are difficult to obtain for vegans due to them being primarily found in fish sources. There are some plant-based sources, such as flaxseed and canola oil, but supplementation can be a more convenient way to ensure you are getting enough.
Fortunately, there do exist some vegan-friendly omega-3 supplements which are becoming an increasingly popular way to ensure adequate intake of omega-3.
Conclusion
Supplements for vegans can be a very useful and effective way to ensure you meet all of the daily nutrient requirements whilst following a plant-based diet.
Most of the above nutrients are associated with animal sources and can be difficult to obtain from plant-based sources.
Thus, vegan supplements are a great way to prevent becoming deficient in any nutrient, which can have consequences to health in the long run.
Looking for an all-in-one supplement to help you bridge any potential nutrient gaps? Something that is absorbable, effective, and vegan-friendly?
Our top pick is Performance Lab NutriGenesis® Multi stacked with Performance Lab Vegan Omega-3!
