Vegans: The Need For Dietary Supplements And Why

Vegans may need to supplement their diets to ensure they are getting all the vitamins and minerals their bodies need. While many claim that a whole-food, plant-based diet meets all daily nutrient requirements, this advice can be harmful.

Vitamin B12 is important for protein metabolism and the formation of red blood cells, and it plays a crucial role in the health of the nervous system. While vitamin B12 is found in meat and poultry, vegans can obtain it from fortified foods such as plant milk, soy products, breakfast cereals, and nutritional yeast.

Vitamin D helps enhance the absorption of calcium and phosphorus from the gut and influences immune function, mood, memory, and muscle recovery. While vitamin D is found in dairy products, vegans can obtain it through sun exposure or by consuming fortified foods such as plant-based milk and breakfast cereals.

Long-chain omega-3 fatty acids play a structural role in the brain and eyes, and adequate dietary levels are important for brain development and reducing the risk of inflammation, depression, breast cancer, and attention deficit hyperactivity disorder. While omega-3 fatty acids are found in animal products like fatty fish and fish oil, vegans can obtain them by consuming flax seeds, chia seeds, walnuts, hemp seeds, and soybeans.

Iron is used to make new DNA and red blood cells and is needed for energy metabolism. While heme iron is only available from animal products, vegans can obtain non-heme iron from plants such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds, as well as iron-fortified foods such as cereals, enriched breads, and plant milk.

Calcium is necessary for good bone and teeth health and plays a role in muscle function, nerve signaling, and heart health. While calcium is found in dairy products, vegans can obtain it from plant sources such as bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, and fortified plant milk or juices.

Zinc is crucial for metabolism, immune function, and the repair of body cells. While zinc is found in meat, vegans can obtain it from plant sources such as whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds.

Iodine is crucial for healthy thyroid function, which controls metabolism. While iodine is found in seafood and dairy products, vegans can obtain it from iodized salt or seaweed.

In conclusion, while a well-planned vegan diet can fulfill nutritional needs, certain nutrient requirements may be difficult to achieve through diet and fortified foods alone. Vegans who are unable to meet their dietary recommendations through diet alone should consider taking supplements. However, it is always best to speak with a healthcare provider before beginning a new supplement regimen.

Vitamin B12

The recommended daily intake of vitamin B12 for adults is 2.4 mcg, 2.6 mcg for pregnant women, and 2.8 mcg for breastfeeding women. For vegans, the only scientifically proven way to reach these levels is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods include nutritional yeast, plant milks, soy products, and breakfast cereals. Nutritional yeast only contains vitamin B12 when fortified, and it is important to note that vitamin B12 is light-sensitive and may degrade if not stored correctly.

It is also important to keep in mind that vitamin B12 is best absorbed in small doses. Therefore, vegans who are unable to reach the recommended daily intake through fortified foods should opt for a daily supplement of 25-100 mcg of cyanocobalamin or a weekly dosage of 2000 mcg.

Overall, while it is possible for vegans to get enough vitamin B12 through diet alone, supplementation may be necessary to ensure adequate levels and prevent potential health complications.

Vitamin D

Recommended Daily Intake:

The recommended daily amount of vitamin D varies with age. For people aged one year to 70 years, 600 international units (IU) are suggested, while those over 70 need around 800 IU. Babies below one year of age require approximately 400 IU. It is important not to exceed the upper limit of 4000 IU per day unless advised by a doctor.

Vegan Sources of Vitamin D:

Sun Exposure:

Sun exposure is one of the best ways for vegans to obtain vitamin D. Spending 10-30 minutes in the sun two to three times a week is generally sufficient. However, it is important to practice sun safety by wearing protective clothing, using sunscreen, and avoiding excessive sun exposure, as it may increase the risk of skin cancer.

Mushrooms:

Mushrooms are a natural plant-based source of vitamin D. They contain ergosterol, which converts into vitamin D2 when exposed to UV light. Look for UV-treated mushrooms or expose whole mushrooms to sunlight to boost their vitamin D content.

Fortified Foods:

Fortified plant-based milk, such as soy, almond, rice, or oat milk, often contain added vitamin D2. Fortified cereals, including Kellogg's Fruit 'n Fibre and Ready Brek, are also good options. Additionally, some orange juices, like Tropicana's No Pulp Calcium + Vitamin D, are fortified with vitamin D.

Supplements:

Absorption and Recommendations:

In summary, while vitamin D is crucial for overall health, vegans may need to make a conscious effort to ensure adequate intake. A combination of sun exposure, dietary sources, and supplements can help vegans meet their vitamin D requirements.

Iodine

Vegans are at a higher risk of iodine deficiency because many of the best sources of iodine come from animal-based products, like fish, eggs, and cow's milk. In addition, vegans often consume foods that are known iodine absorption antagonists, such as flaxseeds, soy, and raw cruciferous veggies.

• Goiters: swollen lumps on the front of the neck are puffed-up thyroid glands that grow abnormally large when left in a constant, under-functioning state.
• Hypothyroidism: Iodine helps thyroid function, and iodine deficiency means your thyroid will chronically make too few essential metabolic hormones, leading to muscle weakness, weight gain, constipation, cold sensitivity, and irregular menstrual periods.
• Weight Gain: Iodine deficiency will slow the metabolism down significantly, meaning your body will burn fewer calories, storing the extra as body fat.
• Hair Loss: Without the proper hormones running through your body, hair follicles will grow slower and shed hair at a faster rate than usual.
• Dry, Flaky Skin: A lack of dietary iodine leads to chronically dry skin that flakes easily.
• Depression: The lack of hormones caused by iodine deficiency can heighten depression as the brain begins to function poorly.

The recommended daily intake, RDI, for iodine is 150 mcg per day for the average adult. However, it is also important to avoid too much iodine because this can lead to thyroid disorders.

Vegan Sources of Iodine

• Seaweed: Seaweed is the best source of iodine for vegans, with varieties like wakame, dulse, and nori containing between 40 and 60 mcg of iodine in one single sheet.
• Fruits: Fruits like strawberries, prunes, and cranberries also happen to be vegan foods high in iodine, along with a load of other essential vitamins and minerals.
• Vegetables: Vegetables are moderate sources of iodine in a vegan diet. Green beans contain 2% of your RDI, a serving of canned corn gives you 14 mcg of iodine, and potatoes are also a good source of iodine.
• Leafy Greens: The iodine content in watercress will give your iodine levels a big boost when consumed daily.
• Iodized Salt: Iodized salt is another option for vegans to increase their iodine intake.

Vegan Iodine Supplement

If you don't feel you'll eat enough vegan foods with iodine or use iodized salt, you can also support your body with a good-quality vegan iodine supplement.

Omega-3 fatty acids

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA is the plant-based omega-3, found in walnuts, chia seeds, flax seeds, hemp seeds, Brussels sprouts, kidney beans, and other whole plant foods. DHA and EPA are found in marine foods such as algae, seaweed, fish, and other seafood.

While it is possible for vegans to obtain sufficient omega-3 fatty acids from plant-based sources, it is worth noting that the body's ability to convert ALA to DHA and EPA is limited. According to one source, only about 5% of ALA is converted to EPA, while less than 0.5% is converted to DHA. Therefore, it is important for vegans to consume plenty of ALA-rich foods to meet their omega-3 needs.

Some of the best plant-based sources of omega-3 fatty acids include:

• Chia seeds: These seeds are known for their many health benefits, including providing a good dose of fiber and protein. They are also a great plant-based source of ALA omega-3 fatty acids.
• Walnuts: Walnuts are loaded with healthy fats and ALA omega-3 fatty acids. They have been found to help improve brain health and cognitive performance.
• Flaxseed: Flaxseed is a nutritional powerhouse, providing a good amount of fiber, protein, magnesium, and manganese. It is also an excellent source of omega-3s and has been shown to have heart-healthy benefits.
• Hemp seeds: Hemp seeds contain a good amount of omega-3s and have been found to benefit heart health by preventing the formation of blood clots and aiding the heart's recovery after a heart attack.
• Algal oil: Derived from algae, algal oil is one of the few vegan sources of both EPA and DHA. Studies have found that it is comparable to seafood in terms of its nutritional availability of these fatty acids.

In addition to the above, other plant-based sources of omega-3 fatty acids include edamame, seaweed, and leafy green vegetables.

While it is generally recommended that vegans focus on including plenty of omega-3-rich plant foods in their diet, some public health authorities suggest an EPA and DHA intake of 250 mg per day for adults. Vegans can obtain these fats through microalgae supplements, especially during pregnancy, breastfeeding, and childhood due to the role of omega-3 fats in brain, nerve, and eye development.

Iron

The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men. This is because vegans need up to 1.8 times more iron than people who eat meat.

To increase the absorption of non-heme iron, it is recommended to pair iron-rich foods with vitamin C-rich foods. For example, serving a small glass of orange juice with fortified wheat biscuits topped with shelled hemp seeds and raisins can help with non-heme iron absorption.

Additionally, using cast-iron cookware can be beneficial as a small amount of iron may be transferred to the food during cooking.

It is important to note that tea, coffee, and dietary fiber can hinder iron absorption. Therefore, it is advisable to avoid consuming these around mealtimes.

While iron deficiency is a concern, it is important to note that vegans are no more likely to develop iron deficiency anemia than the general population. A well-planned vegan diet that includes a variety of iron-rich plant-based foods can provide sufficient iron intake.

Frequently asked questions