Being vegan often means eating a nutritious diet rich in fruit, whole grains, and vegetables. But even the most varied vegan diet may be lacking in key vitamins and minerals.
Some vegans choose to supplement their diets with supplements in order to meet their daily nutrition goals. In addition to eating a healthy diet, vegans may look to supplements to obtain their recommended dietary allowance (RDA) of certain vitamins and minerals.
The three supplements that vegans should consider adding to their diet include:
• Vitamin B12
• Iodine
• Vitamin D
Below are some reasons why supplements containing these vitamins may be a good choice for vegans. Information is provided on the nutritional benefits of supplements, as well as on the dangers of vitamin deficiencies.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that assists with the metabolism of cells in the human body. B12 is required for proper brain function, the health of the human nervous system, and blood formation. It also assists with the body’s processing of amino acids and fatty acids, in addition to regulating the neurological system.
Because vitamin B12 is often found in animal products, vegans risk developing B12 deficiencies such as pernicious anemia and memory disorders.
B12 is produced through bacterial synthesis in most animals and is found in milk, eggs, meat, and poultry. Plants and fungi cannot produce vitamin B12, which is why vegans should consider supplements when attempting to meet their B vitamin goals.
Some vegan sources of vitamin B12 are available in fortified foods such as nutritional yeast, soy-based products, and fortified breakfast cereals. Vitamin B12 is quite versatile due to its ability to be consumed in pill form or as a liquid.
Most multivitamins will contain vitamin B12 in combination with other B vitamins. It is also used as a key ingredient in energy drinks and energy bars for its ability to increase energy after ingestion.
Iodine
Iodine is a chemical element required in human nutrition for the proper functioning of the thyroid gland. Iodine is also needed for cell metabolism and the production of certain hormones.
The most commonly consumed source of iodine is fortified table salt, but it is also found in certain seafoods, dairy products, and some plants.
Iodine deficiencies are very dangerous and can cause a wide array of problems ranging from hyperthyroidism to an intellectual disability known as cretinism.
The best way to ensure the proper consumption of iodine in a vegan diet is to incorporate sea vegetables such as nori (seaweed), kelp, and brown algae. Supplements can help vegans obtain the recommended daily intake (RDI) of iodine recommended by the U.S. Institute of Medicine.
Vitamin D
Vitamin D is a secosteroid that aids in the body’s absorption of key minerals such as iron, magnesium, and calcium. Vitamin D is found in very few foods and requires sun exposure to be synthesized by the skin. While sun exposure may not be a problem for some vegans, they may struggle to find foods that are fortified with vitamin D that are not derived from animals. The most common foods fortified with vitamin D are dairy products like milk, cheese, and yogurt.
Vitamin D deficiencies in childhood can cause lifelong problems, such as the softening of the bones. Often called ‘rickets,’ osteomalacia can impair bone mineralization function and cause chronic musculoskeletal pain.
Vitamin D deficiency has also been studied as a cause of seasonal affective disorder (SAD), mood disorders, and depression. Vitamin D supplements are recommended for those living in areas with inadequate sun exposure or those that primarily eat a plant-based diet.
Some vegan sources of vitamin D include mushrooms, fortified breakfast cereals, and enriched orange juice.
Wrapping Up
Supplements are an excellent way to meet daily nutrition goals. In addition to being a convenient way for vegans to obtain necessary vitamins, they are commonly sold in grocery and health food stores at a reasonably low price. You can also find them at tons of online stores and amazon.com.
Supplements can also be tailored to address certain deficiencies, optimize nutrition, and add to the health of a vegan diet. Because supplements are available without a prescription from a health care provider, it is important to exercise discretion when selecting the proper supplement for a vegan diet. I would highly recommend speaking with your doctor to figure out what kind you should add to your daily routine first.
Author Byline
Rick G is an ex-soccer play who spends his free time blogging about fitness, wellness and nutrition. He runs a blog called Top10supplements.com that ranks and reviews the newest and best dietary supplements.
