Becoming a vegan is a lot easier than it used to be. It’s all thanks to the growing movement behind plant-based food and supplements, that vegans now have a larger selection of food to choose from. There are many benefits to the lifestyle which is why more and more people are adapting to the lifestyle.
Of course, food isn’t always more than enough to satisfy your body’s nutritional needs even if you are a vegan. Which is why you should still consider stocking up on supplements that can help you get a better hold of your body’s nutrition. The good news is that most of the nutrition you need is available through supplements.
If you want to be at your healthiest, you need to understand which vitamins and supplements a vegan needs. With so many options available, it can be tough picking which is exactly what you need. Here’s a look at the supplements that every vegan needs.
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Omega-3 Fatty Acids
Omega-3 fatty acids are very easy to get for a vegan. Typically though, this supplement is acquired through fish and fish oils. Both aren’t options for vegans of course. Currently, the best source of this supplement for vegans is algae oil which can be found in most vegan groceries.
This supplement is responsible for many benefits to the body. Most importantly, however, it promotes good heart health. Studies reveal that omega-3 can prevent heart health risks and can also prevent heart attacks, fatal arrhythmia, and many others. Some early studies also reveal that omega-3 has its benefits for mental health too.
The good news is that there are many vitamins and supplements where omega-3 is rich in. Most of them are made of algae and no, they do not contain fish oil so the supplements are completely perfect for vegans.
Vitamin B12
Of all the supplements available, B12 has to be the most important for vegans. Simply put, this supplement is responsible for various roles in the body including the reproduction of red blood cells, supporting a healthy nervous system, and the metabolism of your body’s proteins.
One of the problems why B12 can be hard to get for vegans is that there aren’t a lot of food options that offer the amount of B12 that people need. Moreover, the body’s ability to produce B12 becomes generally weaker as people age too. As such, it’s important that you find supplements that have B12.
For vegans, good food to add to their diet is nori, nutritional yeast, and soy producers like tofu and nut milk. If you’re finding it hard to get these supplements, consider checking out Omvits range of supplements and vitamins. Some of these contain generous amounts of B12.
Protein
One of the major concerns of vegans is that they don’t have enough sources for protein. In reality, there are non-meat food items that are actually rich in this. Moreover, there are many plant-based proteins available in vegan supermarkets nowadays but they can be a bit expensive.
Protein is essential because it helps you build and sustain your muscle. It used to be that vegans had a tough time improving their protein intake because of the lack of adequate sources. This supplement is mostly found in meat products. It’s very easy for non-vegan eaters to find protein.
For vegans, they can get proteins from supplements. However, the nutrient is also present in vegan food items like soy products including tofu as well as legumes. Now, finding protein as
a vegan is surprisingly easy so don’t worry about taking the leap.
Iron
Iron is the nutrient that’s important for better blood health and circulation. Meat and other animal products are rich in iron but there are actually two types of iron you need to take note of. Heme iron is the iron that comes from animals and their meat. On the other hand, non heme iron comes from plants.
Some iron-rich vegan foods include nuts, legumes, whole grains, dried fruits, legumes, and dark leafy vegetables. Iron deficiency is a major problem with some people and it can lead to serious body problems including anemia. As such, it’s a must that vegans find the right source of iron for their body as well.
Calcium
Calcium is required for muscle and bone support and it is often found in dairy products like milk. However, the milk that contains calcium are those that come from animals. Vegan milk like almond milk and nut milk don’t contain enough calcium to sustain the body.
Fortified vegan milk does contain calcium but it can be tough finding sources of these for now.
Good sources of calcium for vegans include bok choy, turnip greens, watercress, and broccoli. Other than that, try to look for specific supplements that actually have calcium in them.
Vitamin D2
This vitamin is fat-soluble and helps enhance your body’s capacity to absorb calcium and phosphorus. Aside from that, the vitamin can also influence other bodily processes including its ability to protect itself from diseases. Lastly, it is also linked to improving memory, mood, and muscle recovery as well.
As per research, the recommended daily intake for vitamin D2 is 15mcg per day while those older may need a bit more. While it isn’t exactly much, there are only a few vegan foods that contain high amounts of vitamin D which is why in most cases, it’s best to rely on supplements instead.
It’s fairly common for vegans and omnivores to suffer from vitamin D deficiency. To meet the demands of your body, you’re going to need to take supplement that are rich in vitamin D. The good news is that there are many vegan multivitamins that are rich in this so it’s not typically hard to find.
These are the top nutrients and supplements that vegans need to add to their diet. It is a must to secure these in your diet if you want to live as healthy as possible. The vegan lifestyle is far less complex than it used to thanks to the emergence of vegan products so getting these essentials shouldn’t be a big problem.
