Plant-Based Diets: Essential Supplements For Optimal Health

A plant-based diet is becoming an increasingly popular approach to better health and well-being. However, it is important to ensure that you are getting all the nutrients you need. Even with a well-rounded plant-based diet, it is easy to fall short on certain nutritional needs. This is because some nutrients are more difficult to get through a vegan diet, including vitamin B12, vitamin D, iodine, selenium, calcium, and iron. For example, vitamin B12 is found naturally in animal products, so if your diet does not include any animal products, you may become deficient over time unless you take supplements. Similarly, vitamin D can be obtained through sun exposure and fortified foods, but vegetarians and vegans may be at greater risk for inadequate vitamin D intake and may benefit from supplementation. Calcium is another important nutrient that helps keep bones strong, and while dairy products are a good source of calcium, vegans can get it from plant-based sources such as green leafy vegetables, fortified plant-based milk, and tofu processed with calcium.

Vitamin B12

Dried edible seaweed, such as that used to make sushi rolls, is sometimes promoted as a plant source of vitamin B12. While most seaweed contains small amounts of active vitamin B12, the amount varies greatly between different types, with some containing none at all. Therefore, seaweed is not considered a reliable food source of B12.

It is important to note that there is no upper limit for vitamin B12 intake, as it is water-soluble, and any excess will be excreted in the urine. However, some evidence suggests that supplements of 25 micrograms per day or higher may increase the risk of bone fractures.

To ensure adequate B12 intake on a plant-based diet, you may need to take a vitamin B12 supplement or include B12-fortified foods in your diet consistently. Breakfast cereals, unsweetened soya drinks, and yeast extracts like Marmite are examples of fortified foods that can provide vegans with vitamin B12.

Vitamin D

Food Sources

Supplements

If you are following a plant-based diet, you may need to consider taking a vitamin D supplement, especially during the autumn and winter months when sun exposure is limited. Vitamin D2 is the type of vitamin D that is suitable for vegans, as it is made from yeast, whereas vitamin D3 comes from animal sources.

Daily Value

The Daily Value for vitamin D is 20 micrograms (mcg) per day. However, it is recommended to get your vitamin D levels checked through a blood test to determine your individual needs.

Calcium

Good sources of calcium for vegans include green, leafy vegetables like broccoli and cabbage. Although spinach and Swiss chard contain high levels of calcium, their high oxalate content can interfere with calcium absorption, so they are not the best sources. Fortified unsweetened soya, pea, and oat drinks are also good sources of calcium, as are sesame seeds and tahini. In the UK, calcium is added to white and brown flour by law, so brown and white bread are also calcium-rich foods. Finally, dried fruit, such as raisins, prunes, figs, and dried apricots, are good sources of calcium.

It is recommended that vegans try to get two or three servings per day of calcium-rich plant foods. If you are not consuming enough calcium-rich foods, you may want to consider taking a supplement. The Daily Value, or average need per day, is 1,000 milligrams (mg) for most adults. A small supplement of about 500 mg per day may be beneficial if you are not getting enough calcium from your diet. However, if you are eating fortified foods and getting plenty of plant-based calcium, a supplement may not be necessary.

Iodine

Since vegans do not eat foods that come from animals, they may need to supplement their iodine intake. Seaweed is an iodine-rich food that can be consumed by vegans, but it can be difficult to get the right amount of iodine from seaweed alone. Regular seaweed consumption is not recommended because it provides variable amounts of iodine, and some types, like kelp, contain too much. Both spikes and long-term increases in iodine intake have been linked to thyroid problems.

Therefore, vegans may want to consider taking a daily iodine supplement containing potassium iodide or potassium iodate. These supplements should not exceed 150 mcg of iodine. Another option is to drink fortified milk alternatives that contain iodine.

• Ensure a daily intake of around 500 ml of a fortified milk alternative that includes iodine.
• Use a daily supplement containing potassium iodide or potassium iodate.
• If you eat seaweed regularly, make sure to monitor your iodine intake, as it can vary greatly depending on the type of seaweed and how often you consume it.

Iron

Good sources of iron for vegans include wholemeal bread and flour, breakfast cereals fortified with iron, dark green leafy vegetables such as watercress, broccoli and spring greens, and dried fruits like apricots, prunes and figs.

To increase the absorption of iron, it is recommended to pair iron-rich foods with foods high in vitamin C, such as lemon juice. For example, squeezing lemon juice on a salad containing spinach will help your body to absorb the iron.

It is also worth noting that certain substances can inhibit iron absorption, such as calcium-rich foods, calcium supplements, and tea. Therefore, it is important to be mindful of the combinations of foods and supplements you consume to ensure optimal iron absorption.

Frequently asked questions