The Best Vegan Supplements

The Best Vegan Supplements

Vegans eat a diet free of animal and animal products. As with other special diets, it is important to incorporate healthy, nutritionally-dense foods such as fruits, vegetables, whole grains and legumes. In addition to a well balanced diet, should vegans contain vitamin and mineral supplements to meet their recommended daily nutritional requirements. Always consult your physician before taking supplements.
Calcium
Nonvegans tend to get most of their daily calcium intake from dairy products. For vegans, leafy vegetables such as kale, spinach, broccoli and bok choy are very high in calcium, which is almonds and fortified foods such as soy or rice milk. According to the National Institute of Health Office of Dietary Supplements, should the average adult to be consuming 1,000 mg of calcium daily. This is necessary for strong bones and teeth and a healthy nervous system. Also take a supplement if you do not get enough calcium.
vitamin D
Calcium and vitamin D go hand in hand. Calcium can not be absorbed or used properly without the presence of vitamin D. As with calcium, vitamin D also is found primarily in dairy products that pose a challenge for vegans. Your body is able to synthesize vitamin D from limited sun exposure. According to the Linus Pauling Institute “sunlight exposure may cause people with all their vitamin D requirement.” That said, with the threat of skin cancer and winter climate relegating people indoors, getting enough sunlight every day can be difficult. In such situations, a vegan advantage of taking a 400 IU vitamin D daily.
Iron
Both plants and animals provide iron, however, the plant-based iron (nonheme) is not absorbed into the body as easily as meat-based iron. For this reason, some vegans develop iron deficiencies. According Eating Well Magazine, “iron is required to transport oxygen from the lungs to body cells and to oxygen storage in muscles.” The average adult male requires 8 mg while women require 18 mg or iron daily. Low iron levels may result in anemia, which causes cognitive problems and fatigue. Consult your doctor and request a blood test to determine if a supplement is needed.
Vitamin B-12
Vitamin B-12 is primarily found in meat. Some studies suggest that sea vegetables can be a potential source of vitamins. However, according to the Vegetarian Society, “the current consensus is that all B12 found in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources.” B-12 is essential for producing red blood cells and manage a healthy nervous system. Since vitamin B-12 is virtually impossible to get through a balanced diet, should vegans take a supplement.

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