Do Vegans Need to Take Supplements?
Veganism is a lifestyle that excludes all animal products, such as meat, eggs, dairy, honey, and gelatin. Many people choose to go vegan for ethical, environmental, or health reasons. However, some vegans may wonder if they are getting enough of certain nutrients that are more abundant or only found in animal foods.
In this blog post, we will explore the benefits and challenges of a vegan diet, and answer the question: do vegans need to take supplements? We will also provide some tips on how to choose the best vegan supplements for your needs.
Let's get started!
Table of Contents
- Benefits of a Vegan Diet
- Challenges of a Vegan Diet
- Supplements for Vegans
- Conclusion
- Disclaimer
- FAQs
Benefits of a Vegan Diet
A vegan diet can offer many health benefits, such as:
- Lowering the risk of heart disease, diabetes, obesity, and some cancers (1).
- Improving blood pressure, cholesterol, blood sugar, and inflammation levels (1).
- Providing plenty of antioxidants, phytochemicals, fiber, and other plant compounds that protect against oxidative stress and chronic diseases (2).
- Reducing the environmental impact of animal agriculture, which contributes to greenhouse gas emissions, water pollution, land degradation, and biodiversity loss (3).
- Aligning with ethical values that oppose animal exploitation and suffering (4).
Challenges of a Vegan Diet
While a vegan diet can be healthy and sustainable, it also poses some challenges that require careful planning and attention. Some of these challenges are:
- Lack of certain nutrients that are either only found in animal foods or are more bioavailable from animal sources. These include vitamin B12, iron, zinc, calcium, vitamin D, iodine, omega-3 fatty acids, and protein (5).
- Potential for nutrient deficiencies or imbalances if the diet is not well-balanced and varied. This can lead to symptoms such as fatigue, anemia, bone loss, hair loss, skin problems, hormonal issues, and neurological disorders (6).
- Difficulty finding vegan-friendly options when eating out, traveling, or socializing with non-vegans. This can cause inconvenience, stress, or social isolation (7).
- Possible negative reactions from family members, friends, or health professionals who may not understand or support the vegan lifestyle. This can result in criticism, pressure, or misinformation (7).
Supplements for Vegans
To overcome these challenges and ensure optimal health and well-being on a vegan diet, some vegans may benefit from taking supplements. Supplements can help fill in the gaps in the diet and prevent or correct any nutrient deficiencies.
However, not all supplements are created equal. Some may contain animal-derived ingredients or additives that are not vegan-friendly. Some may also have low quality or potency, or contain contaminants or allergens. Therefore, it is important to read the labels carefully and look for vegan-certified products that are third-party tested for purity and safety.
Here are some of the most common and recommended supplements for vegans:
Vitamin B12
Vitamin B12 is essential for the production of red blood cells, DNA synthesis, nervous system function, and energy metabolism (8). However, vitamin B12 is only naturally found in animal foods, and plant foods do not provide a reliable source of this nutrient. Therefore, vegans are at a high risk of vitamin B12 deficiency, which can cause anemia, nerve damage, cognitive impairment, and increased homocysteine levels (a risk factor for cardiovascular disease) (9).
The recommended dietary allowance (RDA) for vitamin B12 is 2.4 mcg per day for adults, 2.6 mcg per day for pregnant women, and 2.8 mcg per day for lactating women (10). The only reliable way for vegans to meet this requirement is by consuming fortified foods or taking a supplement. Fortified foods include plant milks, soy products, breakfast cereals, and nutritional yeast. However, the amount and bioavailability of vitamin B12 in these foods may vary, and they may not be consumed regularly or in sufficient quantities by all vegans.
Therefore, a supplement is advisable for most vegans. The best form of vitamin B12 for vegans is cyanocobalamin, which is the most stable and widely available form. Other forms such as methylcobalamin or adenosylcobalamin may be less effective or more expensive (11). The dosage of vitamin B12 depends on the frequency of intake, as vitamin B12 is best absorbed in small amounts. A daily supplement of 25-100 mcg or a weekly supplement of 2000 mcg is recommended for vegans (12).
Iron
Iron is a mineral that helps transport oxygen in the blood, support immune function, and facilitate enzyme reactions (13). Iron deficiency can lead to anemia, weakness, fatigue, infections, and poor cognitive performance (14).
The RDA for iron is 8 mg per day for men and postmenopausal women, and 18 mg per day for premenopausal women (15). Vegans may have higher iron requirements than omnivores, as plant sources of iron (non-heme iron) are less well absorbed than animal sources of iron (heme iron). Factors that can enhance the absorption of non-heme iron include vitamin C, citric acid, and certain plant compounds (16). Factors that can inhibit the absorption of non-heme iron include phytates, polyphenols, calcium, and zinc (16).
Vegans can get iron from plant foods such as legumes, nuts, seeds, tofu, tempeh, whole grains, dark leafy greens, dried fruits, and fortified cereals. However, some vegans may still struggle to meet their iron needs, especially if they have increased requirements due to menstruation, pregnancy, lactation, or intense exercise. In these cases, an iron supplement may be helpful.
However, iron supplements should not be taken without a doctor's advice, as too much iron can cause toxicity and adverse effects such as constipation, nausea, vomiting, and liver damage (17). The best form of iron for vegans is ferrous bisglycinate, which is more bioavailable and less likely to cause gastrointestinal side effects than other forms such as ferrous sulfate or ferrous fumarate (18). The dosage of iron depends on the individual's iron status and needs, and should be determined by a blood test and a doctor's recommendation.
Zinc
Zinc is a mineral that plays a role in immune function, wound healing, protein synthesis, DNA synthesis, and cell division (19). Zinc deficiency can impair growth, development, reproduction, skin health, taste acuity, and susceptibility to infections (20).
The RDA for zinc is 11 mg per day for men and 8 mg per day for women (21). Vegans may need more zinc than omnivores, as plant sources of zinc are less well absorbed than animal sources of zinc. This is because plant foods contain phytates, which can bind to zinc and reduce its bioavailability (22). Factors that can enhance the absorption of zinc include soaking, sprouting, fermenting, or leavening plant foods that contain phytates (23).
Vegans can get zinc from plant foods such as legumes, nuts, seeds, tofu, tempeh, whole grains, mushrooms, and fortified cereals. However, some vegans may still fall short of their zinc needs, especially if they have increased requirements due to pregnancy, lactation, or illness. In these cases, a zinc supplement may be beneficial.
However, zinc supplements should not be taken without a doctor's advice, as too much zinc can cause toxicity and adverse effects such as nausea, vomiting, diarrhea, headaches, loss of appetite, reduced copper absorption, and altered immune function (24). The best form of zinc for vegans is zinc picolinate or zinc citrate, which are more bioavailable and less likely to cause gastrointestinal side effects than other forms such as zinc oxide or zinc sulfate (25). The dosage of zinc depends on the individual's zinc status and needs, and should be determined by a blood test and a doctor's recommendation.
Calcium
Calcium is a mineral that is essential for bone health, muscle contraction, nerve transmission
Calcium is a mineral that is essential for bone health, muscle contraction, nerve transmission, and blood clotting (26). Calcium deficiency can increase the risk of osteoporosis, fractures, and dental problems (27).
The RDA for calcium is 1000 mg per day for adults aged 19-50, and 1200 mg per day for adults aged 51 and older (28). Vegans can get calcium from plant foods such as tofu, tempeh, fortified plant milks, fortified juices, kale, bok choy, broccoli, okra, almonds, sesame seeds, and dried figs. However, some vegans may not consume enough calcium-rich foods or absorb enough calcium from them, especially if they have low vitamin D levels or consume high amounts of sodium, caffeine, or oxalates (29).
In these cases, a calcium supplement may be helpful. However, calcium supplements should not be taken without a doctor's advice, as too much calcium can cause toxicity and adverse effects such as kidney stones, constipation, bloating, gas, and increased risk of cardiovascular disease (30). The best form of calcium for vegans is calcium citrate, which is more bioavailable and less likely to cause gastrointestinal side effects than other forms such as calcium carbonate or calcium phosphate (31). The dosage of calcium depends on the individual's calcium intake from food and needs, and should not exceed 500 mg per dose or 2000 mg per day (32).
Vitamin D
Vitamin D is a fat-soluble vitamin that helps regulate calcium and phosphorus metabolism, bone health, immune function, and inflammation (33). Vitamin D deficiency can cause rickets in children, osteomalacia in adults, and increased risk of osteoporosis, fractures, infections, autoimmune diseases, and some cancers (34).
The RDA for vitamin D is 15 mcg (600 IU) per day for adults aged 19-70, and 20 mcg (800 IU) per day for adults aged 71 and older (35). However, some experts suggest that higher intakes may be needed for optimal health and disease prevention (36). The main source of vitamin D for humans is exposure to sunlight. However, many factors can affect the synthesis of vitamin D in the skin, such as latitude, season, time of day, cloud cover, air pollution, sunscreen use, skin pigmentation
skin pigmentation, age, and body fat (37). Therefore, many people may not get enough vitamin D from sunlight alone, especially in winter or at higher latitudes. Vegans may also have lower vitamin D levels than omnivores, as animal foods such as fatty fish, egg yolks, and liver are among the few natural dietary sources of vitamin D (38).
Therefore, a vitamin D supplement may be advisable for most vegans, especially if they live in areas with limited sunlight exposure or have other risk factors for vitamin D deficiency. However, vitamin D supplements should not be taken without a doctor's advice, as too much vitamin D can cause toxicity and adverse effects such as nausea, vomiting, poor appetite, constipation, weakness, weight loss, kidney damage, and increased calcium levels in the blood (39). The best form of vitamin D for vegans is vitamin D3 derived from lichen, which is more potent and effective than vitamin D2 derived from mushrooms or yeast (40). The dosage of vitamin D depends on the individual's vitamin D status and needs, and should be determined by a blood test and a doctor's recommendation.
Iodine
Iodine is a trace element that is essential for the synthesis of thyroid hormones, which regulate metabolism, growth, development, and reproduction (41). Iodine deficiency can cause goiter, hypothyroidism, cretinism, and impaired cognitive function (42).
The RDA for iodine is 150 mcg per day for adults, 220 mcg per day for pregnant women, and 290 mcg per day for lactating women (43). Vegans can get iodine from plant foods such as seaweed, iodized salt, and fortified foods. However, some vegans may not consume enough iodine-rich foods or absorb enough iodine from them, especially if they avoid salt or consume high amounts of goitrogens (substances that interfere with iodine uptake by the thyroid gland) such as soy, cruciferous vegetables, millet, and cassava (44).
In these cases, an iodine supplement may be helpful. However, iodine supplements should not be taken without a doctor's advice, as too much iodine can cause toxicity and adverse effects such as thyroid dysfunction, acne, allergic reactions
allergic reactions, and swelling of the face, mouth, and throat (45). The best form of iodine for vegans is potassium iodide or potassium iodate, which are well absorbed and utilized by the body (46). The dosage of iodine depends on the individual's iodine intake from food and needs, and should not exceed 1100 mcg per day (43).
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that have anti-inflammatory, cardioprotective, neuroprotective, and immunomodulatory effects (47). There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is an essential fatty acid that must be obtained from the diet, while EPA and DHA can be synthesized from ALA in the body, but at a low rate (48).
The adequate intake (AI) for ALA is 1.6 g per day for men and 1.1 g per day for women (49). Vegans can get ALA from plant foods such as flaxseeds, chia seeds, hemp seeds, walnuts, soybeans, and canola oil. However, some vegans may not convert enough ALA to EPA and DHA, especially if they have low intake of ALA or high intake of omega-6 fatty acids (which compete with ALA for the same enzymes) (50). EPA and DHA are important for brain, eye, and heart health, and may also play a role in mood, cognition, and behavior (51).
Therefore, a supplement that provides EPA and DHA may be beneficial for some vegans, especially if they have increased requirements due to pregnancy, lactation, aging, or certain medical conditions. However, omega-3 supplements should not be taken without a doctor's advice, as too much omega-3 can cause toxicity and adverse effects such as bleeding disorders, low blood pressure, high blood sugar, and gastrointestinal disturbances (52). The best form of omega-3 for vegans is algae oil, which is a direct source of EPA and DHA that does not contain any animal-derived ingredients or contaminants (53). The dosage of omega-3 depends on the individual's omega-3 status and needs
and needs, and should be determined by a blood test and a doctor's recommendation.
Protein
Protein is a macronutrient that is composed of amino acids, which are the building blocks of tissues, enzymes, hormones, and antibodies. Protein is essential for growth, maintenance, repair, and function of all cells and organs in the body (54). Protein deficiency can cause muscle wasting, edema, weakness, impaired immunity, and poor wound healing (55).
The RDA for protein is 0.8 g per kg of body weight per day for adults (56). However, some experts suggest that vegans may need more protein than omnivores, as plant sources of protein (except for soy and quinoa) are not complete, meaning they do not contain all nine essential amino acids in adequate proportions. Therefore, vegans need to consume a variety of plant proteins throughout the day to ensure they get enough of each amino acid (57).
Vegans can get protein from plant foods such as legumes, nuts, seeds, tofu, tempeh, seitan, soy milk, nut butters, whole grains, and protein-fortified foods. However, some vegans may have difficulty meeting their protein needs, especially if they have increased requirements due to physical activity, pregnancy, lactation, aging, or illness. In these cases, a protein supplement may be helpful.
However, protein supplements should not be taken without a doctor's advice, as too much protein can cause toxicity and adverse effects such as dehydration, kidney damage
kidney damage, liver damage, and calcium loss (58). The best form of protein for vegans is a blend of different plant proteins, such as pea, rice, hemp, soy, or chia, which can provide a complete and balanced amino acid profile. The dosage of protein depends on the individual's protein intake from food and needs, and should not exceed 2 g per kg of body weight per day (59).
Conclusion
A vegan diet can be healthy and satisfying, but it also requires careful planning and attention to ensure adequate intake and absorption of certain nutrients that are more abundant or only found in animal foods. Some vegans may benefit from taking supplements to fill in the gaps in their diet and prevent or correct any nutrient deficiencies.
However, supplements are not a substitute for a well-balanced and varied vegan diet. Vegans should also eat plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, and other plant foods that provide a range of vitamins, minerals, antioxidants, phytochemicals, and fiber. Additionally, vegans should consult with their doctor before taking any supplements, as they may have individual needs or contraindications that require professional guidance.
By following these tips, vegans can enjoy the benefits of their lifestyle while minimizing the challenges and risks.
Disclaimer
This blog post is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease or condition. Always consult with your doctor before making any changes to your diet or taking any supplements.
FAQs
What are the most common vegan supplements?
The most common vegan supplements are vitamin B12, iron, zinc, calcium, vitamin D, iodine
iodine, omega-3 fatty acids, and protein. These are nutrients that are either only found in animal foods or are more bioavailable from animal sources. Vegans may need to supplement with these nutrients to prevent or correct any deficiencies and optimize their health.
How do I know if I need vegan supplements?
The best way to know if you need vegan supplements is to get a blood test and consult with your doctor. A blood test can reveal your levels of certain nutrients and indicate if you are deficient or at risk of deficiency. Your doctor can also assess your medical history, dietary intake, lifestyle factors, and individual needs, and recommend the appropriate supplements and dosages for you.
Are vegan supplements safe?
Vegan supplements are generally safe if they are taken as directed and under the supervision of a doctor. However, some vegan supplements may contain animal-derived ingredients or additives that are not vegan-friendly, or low quality or potency, or contaminants or allergens. Therefore, it is important to read the labels carefully and look for vegan-certified products that are third-party tested for purity and safety. It is also important to avoid taking too much of any supplement, as this can cause toxicity and adverse effects.
Where can I buy vegan supplements?
You can buy vegan supplements from various sources, such as online retailers, health food stores, pharmacies, or directly from the manufacturers. However, not all sources are reliable or trustworthy, so it is advisable to do some research before buying any supplement. You can look for reviews, testimonials, certifications, accreditations, and guarantees that indicate the quality and credibility of the source and the product. You can also compare prices, shipping options, return policies, and customer service among different sources.
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