Vegan Diets: Do Supplements Make A Difference?

Vegans may need to supplement their diets with certain vitamins and minerals. While a well-planned vegan diet can provide all the necessary nutrients, there are a few key nutrients that may need to be supplemented. These include vitamins B12 and D, iodine, omega-3 fatty acids, calcium, iron, selenium, and zinc.

Vitamin B12 is essential for healthy blood cells, nerve function, and energy production. It is naturally found in animal products, so vegans may need to supplement with B12-fortified foods or take a B12 supplement.

Vitamin D is important for bone, teeth, and muscle health, as well as immune function. Sun exposure helps the body produce vitamin D, but during winter months or in regions with limited sunlight, a supplement may be necessary.

Iodine is necessary for thyroid function and can be obtained from seaweed or iodized salt.

Omega-3 fatty acids are important for brain and heart health but are mostly found in animal products. Vegans can obtain omega-3s from plant sources like flax seeds, chia seeds, and walnuts, but the conversion rate to the active forms, EPA and DHA, is low. Therefore, a vegan omega-3 supplement derived from algae may be beneficial.

Calcium is important for bone health and can be obtained from plant sources like kale, broccoli, and fortified plant-based milk.

Iron is essential for red blood cell production and can be found in plant sources like leafy greens, beans, and iron-fortified foods.

Selenium and zinc are minerals that may be insufficient in a vegan diet due to low bioavailability or blocking agents in plant foods. Supplementation may be considered, especially if deficiency symptoms are present.

In summary, while a well-planned vegan diet can provide most nutrients, supplementation with vitamins B12 and D, iodine, omega-3s, and possibly calcium, iron, selenium, and zinc may be beneficial to ensure adequate intake and maintain optimal health.

Vitamin B12

• Extreme tiredness
• Lack of energy
• Muscle weakness
• Depression
• Cognitive problems
• Neurological changes (depression, poor memory or concentration, dementia, low mood)
• Weakness or dizziness
• Long-term constipation
• Soreness on or around the tongue, with a red appearance

The recommended daily intake of vitamin B12 for adults is 2.4 mcg, and this increases to 2.6 mcg during pregnancy and 2.8 mcg while breastfeeding. As vitamin B12 is best absorbed in small doses, it is recommended that vegans either consume fortified foods two to three times a day to get at least 3mcg of B12, or take a daily supplement of at least 10mcg, or a weekly supplement of 2000mcg.

• Plant-based milk
• Soy products
• Breakfast cereals
• Nutritional yeast
• Vegan yoghurt and desserts
• Margarine

Vitamin D

For vegans, ensuring adequate vitamin D intake can be especially tricky since many vitamin D-rich foods are animal-based, such as fatty fish, cod liver oil, egg yolks, cheese, and beef liver. As a result, vitamin D deficiency is a concern for both vegans and omnivores.

• Vitamin D supplements: Adding a vitamin D2 or vegan vitamin D3 supplement to your daily routine is a reliable way to boost your vitamin D levels. Vitamin D3 is often derived from lichen, while vitamin D2 is typically made from mushrooms exposed to UV light.
• Sun exposure: Spending time in the sun without sunscreen and exposing most of your skin can help your body produce vitamin D. Aim for 5-30 minutes of midday sun exposure at least twice a week. However, be mindful that older adults and individuals with darker skin tones may have a reduced ability to produce vitamin D from sunlight.
• Fortified foods: Include fortified plant-based milk, such as almond, soy, rice, or cashew milk, in your diet. These typically contain around 5 mcg (or 200 IU) of vitamin D per cup. Also, consider fortified cereals, such as Cheerios, which provide 2 mcg (or 80 IU) of vitamin D2 per serving. Additionally, look for fortified orange juice and tofu, which can further contribute to your daily vitamin D intake.
• Mushrooms: Mushrooms are the only readily available natural plant-based source of vitamin D. When exposed to UV light, mushrooms produce vitamin D2. You can buy UV-treated mushrooms or expose whole mushrooms to sunlight yourself to boost their vitamin D content.

By combining these strategies, such as including fortified foods and supplements in your diet, getting safe sun exposure, and consuming mushrooms, you can ensure you're getting enough vitamin D while following a vegan lifestyle.

Iodine

Symptoms of iodine deficiency include:

• Goiters (swollen thyroid glands)
• Hypothyroidism (a range of health conditions caused by the thyroid making too few metabolic hormones)
• Weight gain
• Hair loss
• Dry, flaky skin
• Depression

The recommended daily intake of iodine for adults is 150 mcg. For context, there are 1000 micrograms in a milligram, and the recommended daily iron intake is 8-14 mg.

It is possible to have too much iodine, which can lead to iodine toxicity, though this is rare. Excessive iodine consumption will stop thyroid hormone production, leading to hypothyroidism, autoimmune disorders, and hyperthyroidism. The US Department of Health allows individuals to consume up to 1,100 mcg of iodine each day, though this is not recommended for optimal health.

Vegans are at a higher risk of iodine deficiency for two main reasons:

• Rare Vegan Iodine Sources: Many of the best sources of iodine are animal-based products like fish, eggs, and cow's milk, which vegans do not consume.
• Iodine Absorption Antagonists: Iodine is not always readily absorbed by the body, especially if you consume known iodine absorption antagonists like flaxseeds, soy, and raw cruciferous vegetables. These foods are common in a vegan diet.

Vegan Sources of Iodine

Despite the challenges, there are still some good vegan sources of iodine:

• Dried Sea Vegetables: Seaweed such as kelp, nori, wakame, or dulse are very good sources of iodine. Seaweed is inconsistently high in iodine, so it is important to watch your portions closely.
• Fruits: Strawberries, prunes, and cranberries all contain iodine.
• Vegetables: Green beans, corn, and potatoes are moderate sources of iodine.
• Leafy Greens: Spring greens and watercress contain some iodine.
• Iodized Salt: Iodized salt is a good source of iodine for vegans.

If you are concerned about getting enough iodine, you can also take a good-quality iodine supplement.

Zinc

• Metabolism: Zinc helps speed up over 50 metabolic reactions, converting food into energy.
• Immune Function: Zinc supports our immune system, helping to fight off bacteria and viruses that can lead to infections.
• DNA creation and Cell Growth: Zinc plays a role in gene expression, where DNA is converted into instructions for forming proteins that make up body tissues and fluids.
• Pregnancy and Early Life: Zinc is essential for proper growth and development during pregnancy, childhood, and adolescence.

Recommended Daily Intake

The recommended daily zinc intake varies depending on age and gender:

• Adult men: 8-11 mg
• Adult women: 7-8 mg
• Pregnant women: 11-12 mg
• Lactating women: 12-13 mg
• Developmental problems and stunted growth
• Loss of appetite
• Hair loss
• Diarrhea
• Delayed wound healing
• Skin sores
• Fatigue
• Impaired testosterone function in men
• Impaired immune function, making individuals more susceptible to illnesses like the cold and flu

While it is possible to obtain sufficient zinc from a vegan diet, it may require careful planning. Plant sources of zinc include legumes, nuts, seeds, whole grains, fortified cereals and breads, beans, tofu, and tempeh. However, zinc absorption from plant foods can be limited due to the presence of phytates, which reduce zinc absorption in the gastrointestinal tract. As a result, it is recommended that vegans aim for a daily zinc intake that is 50% higher than that of meat-eaters. For vegan women, this equates to approximately 12 mg per day, while vegan men should aim for around 16.5 mg.

Calcium

The body cannot produce calcium on its own, so it is essential to obtain it through dietary sources or supplements. The body works to keep calcium levels in the blood stable, and when calcium requirements are met, the body maintains a consistent level of calcium. However, if these requirements are not met, the body will extract calcium stored in the bones, potentially weakening them over time.

While vegans may face challenges in meeting their calcium requirements due to the absence of traditional sources like dairy products, a well-balanced vegan diet can provide sufficient calcium. Dark green vegetables like broccoli, cabbage, and kale, as well as fruits like oranges and figs, grains like amaranth and whole grains, seeds like sesame and chia seeds, beans, and soy foods like tofu, are all excellent sources of calcium for vegans.

Fortified foods are another option for vegans to boost their calcium intake. Fortified unsweetened soya, pea, and oat drinks, as well as sesame seeds and tahini, are good sources. In the UK, calcium is added to white and brown flour by law, so bread is also a source of calcium.

The recommended daily allowance (RDA) for calcium is 1,000 mg per day for most adults and 1,200 mg per day for adults over 50. Vegans are encouraged to aim for the RDA and consume at least 525 mg of calcium per day to reduce the risk of bone fractures. If it is challenging to meet these requirements through diet alone, supplements can be considered.

When choosing a calcium supplement, there are a few factors to consider. The form of the supplement and the type of calcium it contains are important. Calcium carbonate is more affordable and accessible than calcium citrate but is less well absorbed and may have more side effects. Calcium citrate, on the other hand, can be taken with or without food and typically has fewer side effects. Additionally, the amount of calcium per dose, the presence of other vitamins and minerals, and the price are also factors to keep in mind.

While calcium supplements can be beneficial for those who struggle to meet their calcium requirements through diet alone, it is crucial not to exceed the Tolerable Upper Intake Level of 2500 mg/day for adults, including calcium from both food and supplements. Excessive calcium intake, especially from supplements, can have detrimental effects on health.

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