The 6 Supplements All Vegans Should Take

Many people often cite reasons for not following a vegan diet. For the most part, these reasons are a sign of ignorance about the operation of these diets.

Vegan diets are safe , and not only that, but they are often healthier than the types of diet that we usually eat. The problem comes when we avoid looking for alternative ways to obtain basic nutrients.

Some vegans avoid using “extra aids”, such as vitamins or minerals in the form of drugs, for fear of feeling that they give the arm to twist in some way, as if taking them would show that their diet is not complete. However, nothing could be further from the truth, especially considering that, for various reasons, these supplements are recommended even for people with traditional omnivorous diets.

Leaving these issues aside, the great truth is that the useful supplements for vegans available on the market are not only many, but they are also essential for most people who want to enter this type of diet.

Los suplementos que no deben faltar en dietas veganas

The 6 best supplements for vegans

1. Vitamin B12

There are many plant foods rich in B12, such as mushrooms grown in suitable soils, nutritional yeast and spirulina. For this reason, many vegans think that a vitamin B12 supplement is unnecessary.

The truth is that it is not yet known how well vitamin B12 from plants works in humans; in fact, several studies have shown that vegans who do not consume vitamin B12 in supplements are at greater risk of becoming deficient in this vitamin. This, of course, can be accompanied by the following adverse effects:

  • Anemia.
  • Damage to the nervous system.
  • Bone diseases
  • Heart conditions

A daily intake of 2.4 mcg of vitamin B12 is ideal for the average healthy adult.

¿Cuánta vitamina B12 debe tomar un vegano?

2. Vitamin D

Vitamin D is a type of fat-soluble vitamin that plays an important role in the absorption of calcium and phosphorus, as well as in other blood, neuronal, and nervous system processes.

Due to its presence in so many physical processes, getting into vitamin D deficiency has serious consequences such as:

  • Hair loss.
  • Respiratory problems.
  • Bone problems
  • Slow healing

Unfortunately, there are very few foods rich in vitamin D, and the most efficient are usually of animal origin, so taking vitamin D supplements is a must for vegans .

Thus, for a healthy adult, the recommended intake of vitamin D should be around 15 mcg daily. On the other hand, maintaining a healthy dose of sun exposure is also necessary to better absorb it.

Fuentes veganas de vitamina D

3. Long chain omega 3

Long-chain omega-3 fatty acids, such as eicosapentaenoic (EPA) or docosahexaenoic (DHA), are not considered essential in relation to essential omega-3 fatty acid (ALA), but consuming them is useful to avoid adverse effects as the following:

  • Inflammation.
  • Depression.
  • Cancer risk.
  • Ophthalmological diseases.

Although there are plants with omega 3s, there is no greater evidence that they have the long-chain fatty acids EPA and DHA, which are common in animal products, so vegans need to consume omega 3 supplements of this type to avoid conditions long-term.

Likewise, reducing the consumption of products with omega 6, such as sunflower, corn, soy or sesame vegetable oils, is useful so that the body can better absorb EPA and DHA acids.

¿Deben los veganos tomar suplementos de omega 3?

4. Iron

Iron has a variety of functions, from creating new DNA material to regulating muscle and respiratory functions. Avoiding its consumption brings well-known effects such as anemia or suppression of the immune system, so an adequate intake of this mineral is essential. In this sense, the daily iron intake of an average healthy adult is 8 mg.

Although it is true that there are plants with iron, the type that humans need the most is called heme or heme iron , which is only available in animal products, which leaves vegans in a situation where taking iron supplements is not negotiable .

On the other hand, using iron pots and pans for cooking, avoiding taking tea or coffee with meals and combining meals with iron with doses of vitamin C, are good ideas to better absorb iron in a vegan diet .

¿Qué cantidad de hierro deben tomar los adultos veganos?

5. Calcium

Calcium is one of the most necessary minerals for humans. Its recommended daily intake of calcium is 1,000 mg and its functions include:

  • Regulate bone health.
  • Improve muscle functions.
  • Ensure heart health.

While it is true that there are vegan foods with plenty of calcium (for example, tofu, peas or mustard greens), studies seem to show that they are not enough for humans to absorb the amount they require daily.

Some may doubt that calcium supplements are as necessary for vegans as stated here, but since some studies even claim that the rate of bone fractures among vegans who do not consume them is high, it is best not to risk it .

Beneficios de los suplementos de calcio para los veganos

6. Zinc

Consuming zinc is crucial for maintaining proper metabolic and immune health, as well as for cell repair. Among the effects of not consuming enough of this mineral are hair loss, diarrhea and slower wound healing.

The bad news is that vegan sources of zinc are too few. But this is not only there, but it has also been determined that the phytate contained in vegetables makes it more difficult for the body to absorb zinc and other minerals from these foods.

On average, humans need to consume about 8 mg or 9 mg of zinc daily , a relatively easy figure to obtain for someone with an omnivorous diet, but difficult for a vegan.

To maintain adequate zinc intake , vegans should take zinc gluconate and zinc citrate supplements daily, in combination with any of these products:

  • Whole grains.
  • Wheat germ.
  • Tofu
  • Various legumes.
  • Walnuts.

Los suplementos más necesarios para veganos

Reference

  • Alina Petre. 7 Supplements You Need on a Vegan Diet. For Authority Nutrition. [Revised September 2016]