Vegan Diets: Nutritional Supplements For A Healthy Lifestyle

Nutritional supplements are often used to complement a vegan diet to ensure the body is receiving all the vitamins and minerals it needs. While some claim that a whole-food, plant-based diet can meet all the daily nutrient requirements, this advice can be harmful.

There are several nutrients that are commonly deficient in 100% plant-based diets. Vitamin B12 is one of the most important supplements for vegans, as it is crucial for maintaining many bodily processes, including protein metabolism and the formation of red blood cells. Vitamin D, omega-3 fatty acids, iron, calcium, vitamin K, zinc, and iodine are also vital nutrients that vegans may need to supplement.

It is important to consult a healthcare provider before beginning any new supplement regimen to ensure you are receiving the proper nutrients in the correct amounts.

Vitamin B12

Although anyone can have low vitamin B12 levels, vegans typically have a higher risk of deficiency as there are limited vegan sources of this vitamin. Vitamin B12 is primarily present in animal products.

The body's ability to absorb vitamin B12 declines with age. It is recommended that everyone over the age of 51, vegan or not, consider consuming B12-fortified foods or taking a vitamin B12 supplement.

The daily recommended intake of vitamin B12 is 2.4 mcg for adults, 2.6 mcg during pregnancy, and 2.8 mcg while breastfeeding.

The only scientifically proven way for vegans to reach these levels is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods commonly include plant-based milk, soy products, breakfast cereals, and nutritional yeast.

It is important to note that vitamin B12 is best absorbed in small doses. Therefore, the less frequently you ingest vitamin B12, the more you need to take.

For vegans who are unable to meet the recommended daily intake through fortified foods, it is advisable to opt for a daily supplement providing 25-100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg.

Vitamin D

In addition to sun exposure, vitamin D can be obtained through diet or supplements. Very few foods naturally contain vitamin D, and foods fortified with vitamin D are often considered insufficient to satisfy the daily requirements. Some good dietary sources of vitamin D include fatty fish (e.g. cod liver oil, mackerel, salmon, sardines), eggs (if chickens have been fed vitamin D), and mushrooms (if treated with UV rays). Many breakfast cereals and brands of oatmeal are also fortified with vitamin D.

For those who are unable to get enough vitamin D through sun exposure and diet, supplementation may be necessary. It is recommended to look for D3 (cholecalciferol), which is the type synthesized by the human body and is more effective in raising blood levels. The recommended daily allowance (RDA) for vitamin D for children and adults is 600 IU (15 mcg) per day. The elderly, as well as pregnant or lactating women, should aim for 800 IU (20 mcg) per day. However, some evidence suggests that daily requirements may be far greater than the current RDA.

Omega-3 fatty acids

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is the only essential omega-3 fatty acid, meaning it can only be obtained through diet. The body can convert ALA into EPA and DHA, but the conversion rate is limited. EPA and DHA are not considered essential as the body can make them from ALA.

Plant-based sources of omega-3 typically contain only ALA. Examples of plant foods rich in ALA include:

• Chia seeds
• Flax seeds
• Hemp seeds
• Walnuts
• Soybeans
• Perilla seeds
• Seaweed and algae

The body's ability to convert ALA into EPA and DHA is limited, with only about 5% of ALA being converted into EPA and less than 0.5% into DHA. Therefore, it is important to eat plenty of ALA-rich foods to meet omega-3 needs.

Algal oil is one of the few vegan sources of both EPA and DHA. Studies have found that algal oil is comparable to seafood in terms of its nutritional availability of EPA and DHA.

It is recommended to get 300-900 mg of combined DHA and EPA per day.

Most health professionals agree that 200-300 mg per day of omega-3s should be sufficient and vegans can reach this recommended intake by supplementing with algae oil. Minimising intake of omega-6 fatty acids from oils such as corn, safflower, sunflower, and sesame oils may also help maximise EPA and DHA levels.

In addition to ensuring adequate intake of omega-3s, it is important to maintain a healthy ratio of omega-6 to omega-3 fatty acids. A diet low in omega-3s but high in omega-6s can increase inflammation and the risk of disease. The desired ratio of omega-6 to omega-3 is 4:1, but most Americans consume a ratio of 20:1, which can lead to excess inflammation.

Vegan diets tend to have lower blood and tissue levels of long-chain omega-3 fatty acids, so vegans may benefit from supplementing with EPA and DHA.

Iron

The Recommended Dietary Allowance (RDA) for iron is 8mg for adult men and post-menopausal women. For adult women, the RDA is 18mg per day, and pregnant women should aim for 27mg per day.

Vegans with a low iron intake should aim to eat more iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds. Iron-fortified foods, such as cereals, enriched breads, and some plant milks, can also help. Using cast-iron pots and pans for cooking, avoiding tea or coffee with meals, and combining iron-rich foods with a source of vitamin C can help boost iron absorption.

It is important to determine whether iron supplements are necessary by getting your hemoglobin and ferritin levels checked by a healthcare practitioner. Unnecessary intake of iron supplements can be harmful, as it can damage cells or block the absorption of other minerals. Extremely high levels of iron can even be fatal.

Vegans not getting enough iron from their diets should consider fortified foods or supplements. However, it is important to note that overly high levels of iron can be harmful, and iron supplements are not recommended for everyone.

Calcium

While there are plant sources of calcium, such as bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant milks or juices, studies suggest that most vegans do not get enough calcium. This may be because vegans have lower calcium needs than omnivores since they do not need this mineral to neutralise the acidity produced by a meat-rich diet. However, more research is needed to evaluate how meatless diets affect daily calcium requirements.

Evidence suggests that vegans consuming less than 525 mg of calcium per day have an increased risk of bone fractures. Therefore, all vegans are encouraged to aim for the RDA, ensuring they consume at least 525 mg of calcium daily. Calcium supplements should be used if this cannot be achieved through diet or fortified foods alone.

One natural plant-based source of calcium is red marine algae, which is sustainably sourced from the untouched waters in the North Atlantic, off the coast of Iceland. It is also a rich natural source of magnesium carbonate and contains 72 trace minerals from the sea, which enhance the bioavailability of calcium.

Frequently asked questions