A Complete Micronutrient Guide For Vegans
Vegan diets are frequently questioned regarding whether they offer your body all the minerals and vitamins required. Many people believe that a plant-based, wholesome food diet easily covers all of their daily nutritional needs. Some even advise vegans to stay away from all supplements. Despite its good intentions, this form of advice has the potential to cause more trouble than good. The best multivitamin for vegan diet will cover all your bases if you follow a plant-based diet. Here are a few micronutrients to consider for supplementation.
Vitamin D:
Vitamin D is a fat-soluble nutrient that aids in phosphorus and calcium absorption from the stomach. Many additional body systems are influenced by this vitamin, including immune system function, memory, mood balance, and muscular repair.
The recommended daily amount (RDA) for vitamin D for a healthy individual is 600 IU (15 mcg). Unfortunately, only a few food products naturally carry vitamin D, and fortified foods are frequently considered insufficient to meet nutritional needs. This could help explain why omnivores and vegans are equally suffering from vitamin D insufficiency around the globe.
Having one’s blood levels checked is the best approach for vegans to guarantee they are getting adequate vitamin D. Vegans experiencing Vitamin D deficiency should take a daily vegan vitamin D3 or vitamin D2 supplement. While vitamin D2 is likely sufficient for most of the population, some research suggests that vitamin D3 is more efficacious at boosting vitamin D levels in the body.
Vitamin B12:
Nori, unwashed organic food, chlorella, spirulina, and nutritional yeast are all said to be high in vitamin B12. Some vegans believe they don’t need to fret about vitamin B12 shortage if they consume enough of the correct plant sources. This idea, however, has no scientific basis. Studies demonstrate that vegans and vegetarians are at an increased risk of Vitamin B12 insufficiency.
Many biological activities rely on vitamin B12, notably protein metabolism and the creation of red blood cells.
According to scientific evidence, vegans can only achieve these levels by eating B12-fortified diets or consuming a vitamin B12 supplement.
Long-Chain Omega-3 Fatty Acids:
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two long-chain omega-3 fatty acids (DHA). Long-chain Omega-3 fatty acids play a fundamental role in eye and brain health. In addition to cognitive development, optimal dietary levels appear vital for reducing breast cancer risk, inflammation, and depression.
According to research, vegans and vegetarians have up to 50% lower tissue and blood concentrations of DHA and EPA than omnivores. This is mainly because EPA and DHA are primarily present in animal sources such as fish oil and fatty fish.
Most doctors feel that 200–300 mg per day is sufficient. Vegans can supplement with algal oil to meet the necessary Omega-3 consumption.
Final Thoughts:
The combination of the best multivitamin for vegan diet and a wholesome diet can meet all your dietary requirements. However, certain nutritional needs may be challenging to meet just through food. Vitamin D, vitamin B12, and long-chain omega-3s are examples of this.
Vegans struggling to achieve their dietary requirements solely through their diet might seek supplementation. It’s still a good idea to consult your doctor before starting a new supplementation regimen.