As a vegan, it can be challenging to ensure that you’re getting all the necessary nutrients from your diet alone. While a well-planned vegan diet can provide most of the nutrients your body needs, there are certain nutrients that can be harder to obtain through plant-based sources. In such cases, supplements can help fill the gap.
Key nutrients that vegans should consider supplementing
Vitamin B12: Energizing Metabolism and Nerve Function
Vitamin B12 is the most common supplement recommended for vegans. It is mainly found in animal products like red meat, fish, etc, so vegans are at a higher risk of deficiency. Vitamin B12 is crucial for nerve function, red blood cell production, and DNA synthesis.
B12 supplements are readily available and come in various forms, such as tablets, capsules, and drops. Signs of vitamin B12 deficiency include fatigue, numbness or tingling in hands and feet, pale or yellowish skin, mouth ulcers, cognitive problems, and anemia
Vitamin D: Enhancing Calcium Absorption and Immune Function
Vitamin D, the “sunshine vitamin,” is essential for maintaining strong bones and teeth, regulating mood, and supporting immune function. While the sun is the best natural source of vitamin D, it can be challenging to get enough of it, especially during the winter months, if you live in areas with limited sun exposure.
Many of us are deficient in vitamin D, regardless of whether we follow a plant-based diet or not. However, supplementing with Vitamin D is particularly important for vegans because, like humans, other animals also activate Vitamin D when exposed to sunlight. Therefore, individuals who consume animal products such as eggs or fish receive some amount of Vitamin D from their diet.
Additionally, many dairy products are fortified with vitamin D, which acts as a supplement to the daily intake. Signs of vitamin D deficiency include fatigue, bone pain, muscle weakness, depression, and a weakened immune system. Hence, vegans need to ensure they are receiving adequate levels of vitamin D from other sources.
Omega-3 Fatty Acids: Supporting Heart Health and Brain Function
Omega-3s are essential for brain function, heart health, and reducing inflammation. Omega-3s are essential fatty acids, which means that our bodies cannot produce them on their own and must obtain them from our diets. Vegans, who do not consume animal products, may have a harder time getting enough omega-3s in their diets because some of the richest dietary sources of omega-3s come from fish and other seafood.
While vegans may need to pay extra attention to their omega-3 intake, there are plenty of plant-based sources of omega-3s such as flaxseed, chia seeds, walnuts soybeans, and soy oil which can be incorporated into a vegan diet. Signs of omega-3 deficiency include dry skin, brittle hair and nails, joint pain, fatigue, and mood swings.
Zinc: Boosting Immune Function and Wound Healing
Zinc plays a vital role in many of the body’s functions, including immune system health, wound healing, and DNA synthesis. As a vegan, it is essential to ensure that your body is receiving adequate levels of zinc.
This is particularly important because plant-based diets tend to have high levels of phytates, which can inhibit the absorption of zinc and other minerals. So although zinc is being ingested into the body, it is not being absorbed. Some signs of zinc deficiency include hair loss, skin problems, slow wound healing, weakened immune system, and loss of appetite.
Taking a zinc supplement can help to ensure that you are meeting your daily zinc requirements. The recommended daily allowance for adults is 11 mg for men and 8 mg for women.
Conclusion
While a well-planned vegan diet can provide a wealth of nutrients, some vitamins and minerals are more challenging to obtain from plant-based sources. Omega 3, Zinc, Vitamin D3, and Vitamin B12 are some of the key nutrients that vegans should consider supplementing with to maintain optimal health. By supplementing with these key nutrients, vegans can support their overall health and well-being while enjoying the benefits of a plant-based lifestyle.
