Healthy Living

Vegan Diet: Supplements Every Vegan Should Take To Ensure Good Health

Vegan diet is considered a very healthy diet because of its focus on vegetables and fruits. But this plant-based approach lacks important vitamins and minerals that the body needs to support daily functions. 

A common problem among vegans is that their diet cannot meet all their daily nutrient requirements. Some of these nutrients come from animal products, which vegan hates and wants to avoid. 

Nutritional deficiencies could lead to health problems. You can be at higher risk of having digestion problems, skin disorders, bone problems and dementia.

To help you meet your daily nutrient requirements while on a vegan diet, this article explores the top supplements that could help you get the right amount of important nutrients. 

Vegan Diet Supplements 

Vitamin D

There are very few foods that contain vitamin D. Vegans get low amounts of the vitamin from the diet, increasing their risk of deficiency. 

Vitamin D supports absorption of calcium and phosphorus from your gut, immune function, mood, memory and muscle recovery. Vegans can meet their daily vitamin needs by taking vitamin D2 or vegan vitamin D3 supplement.

Iodine

Studies showed that the people following the vegan diet have 50 percent lower levels of iodine in their blood. The mineral plays an important role in the body by maintaining healthy thyroid function.

Iodized salt, seafood, seaweed and dairy products are the best sources of iodine. But they can be bad options for vegans. Luckily, iodine supplements are available to help meet the daily requirements of those on the meatless diet. 

Vitamin B12

Research showed that vegans have a higher risk of vitamin B12 deficiency compared to other diets. The vitamin helps in protein metabolism and formation of oxygen-transporting red blood cells.

A deficiency could lead to anemia, nervous system damage, infertility and bone and heart disease, according to Healthline

Zinc

This mineral supports metabolism, immune function and cell repair. Lack of zinc has been linked to hair loss, diarrhea and delayed wound healing.

People get low levels of the mineral from plant-based food. Taking a zinc gluconate or zinc citrate supplement should help meet the body’s needed intake to avoid deficiency and its effects. 

Calcium

The body needs good amounts of calcium for good bone and teeth health. It also supports muscle function, nerve signaling and heart health.

There are plants that can be good sources of calcium, such as bok choy, kale, turnip greens, broccoli and chickpeas. 

However, studies showed that vegans consume less calcium than they should. Having less than 525 mg of calcium in the body could increase the risk of bone fractures.

Vegan A plant-based diet has been linked to lower risk of obesity, heart disease and inflammation. Pixabay

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