Veganism is a great lifestyle for all adults. It’s good for your body, good for your fitness and weight and even better for the planet. Eating plant-based can save hundreds of animals a year and prevent horrible cattle and poultry farms that ruin our environment. But even though a vegan diet is great for humans, like with any specific diet, you might benefit from some supplementation to your diet. Vegans do not take any protein from animals, thus avoiding several essential vitamins and minerals. Luckily, it’s very easy to simply add a supplement to your diet and improve your health and strength. Here are four supplements every vegan should consider:
Iron
Iron is a mineral that is crucial for the production and transportation of blood. It helps red blood cells in oxygen transport from the lungs to all other parts of the body. It’s also responsible for the creation of some hormones and can help the development of the human brain in the early years. Iron is found in both animal products and plant products, but according to some studies, vegans need to take twice as much iviron as their carnivorous friends because iron from plants is hard to absorb. Symptoms of iron deficiency vary from person to person, but most people experience weakness, dizziness, fatigue, cold extremities, thin and weak nails, chest pain, shortness of breath and even some weird food cravings (ice, dirt, etc.). Vegans can get their iron from foods like beans, pumpkin, dried fruit, broccoli, spinach, nuts, quinoa and others, but it’s best to measure iron levels with your physician before opting for supplements because a high iron level can cause problems as well.
Vitamin B12
According to some experts, vegans who eat enough mushrooms, nori, spirulina and nutritional yeast don’t need to take B12 vitamins, but there’s no scientific basis for this claim. Absolutely anyone can have low B12 levels, with vegetarians and vegans being more prone to this deficiency, especially if they are not taking any supplements. Vitamin B12 is crucial for several bodily functions, such as protein metabolism and the creation of red blood cells that transport oxygen around the body. It’s also crucial for the health of your nervous system. People suffering from low B12 levels can experience anemia and damage to the nervous system, fertility issues, bone issues, and heart disease. The best way to supply your body with vitamin B12 is to opt for quality immunity supplements of B complex vitamins which contain all necessary B vitamins in their superior form. These vitamins are responsible for good metabolism, healthy brain function, good heart health, plenty of red blood cells and successful detoxification.
Calcium
Here’s another mineral that is crucial for the body—calcium. This mineral is essential for the bones but also helps with healthy blood flow and the regular release of hormones. And on top of that, calcium is responsible for keeping your muscles and teeth strong and healthy. Blood analysis shows that vegans often suffer from calcium deficit because this mineral is mostly found in dairy products vegans do not consume. There are several symptoms of calcium deficiency, and most people exhibit memory loss, confusion, muscle cramps, tingling or numbness of hands, feet and face, and brittle bones. Depression is also a common sign of calcium deficiency. Luckily, there are great supplements you can take to meet your recommended daily intake of calcium of 1000 milligrams for people under 50 and 1200 milligrams for people over 50.
Zinc
This essential nutrient is responsible for various key functions in the body, including its development and growth. Zinc is also crucial for immunity, wound healing, and blood clotting. The human body can’t produce or store zinc, and the only way to get it is through diet or supplementation. And since most foods that are rich in zinc are not compatible with the vegan diet, supplements are crucial if you want to meet your daily requirements of 8 milligrams for women and 11 milligrams for men. Symptoms of severe zinc deficiency are slow growth, skin changes, hair loss, taste issues, impotence and diarrhea.
These four essential vitamins and minerals are crucial for every baby, child and adult. And with all the quality supplements on the market today, vegans don’t have to worry about the intake of these nutrients. With some help from supplementation, vegans can have all the benefits of their plant-based diet and none of the side effects.
Vegan Vitamin B12 – Very low B12 intakes can cause anemia and nervous system damage.
The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements.
Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.
Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize the potential risk of heart disease or pregnancy complications.
