The term ‘Vegan’ has received a 184% rise in Google searches within the last 90 days alone. The vegan diet arena is booming, with an estimated 600,000 vegans in the UK. Adopting the vegan diet on a full-time basis can be daunting. Therefore, it is no surprise that 2020 Veganuary is seeing record numbers embrace veganism in order to establish if it is something that they can commit to on a full-time basis. Here, Jenny Carson, BSc, MRES, Nutritionist and Technical Supervisor at Viridian Nutrition reveals exactly how the vegan diet impacts the following age brackets; 18-30, 30-45, 45 and over. Carson also reveals the supplements that should be incorporated into your diet alongside veganism, the nutrients you need and where they are sourced and the need to knows of exercising when vegan.

The impact the vegan diet has on the following age brackets, according to Carson:

18 – 30

‘Lifestyle and dietary habits during the years 18 to 30 lay the way to elderly health. This period is prime for optimising nutrition and being especially mindful of bone health, detoxification besides mood and hormone supporting nutrients. Veganism at any age should be nutritionally supported but this is the age when optimising your dietary intake really does affect later life.
18-30-year olds are those who potentially are likely to burn the candle at both ends, combining a busy work life with socialising, exercise demands while climbing the career ladder. So, while you would need the same nutrients as a vegan of any age, the amount is crucial.

The whole B vitamin family and magnesium are essential for stress management and energy production, while endurance exercisers and females will need to be mindful of their iron and calcium intake. However, these nutrients alone are not sufficient, calcium should be taken with sufficient dietary magnesium, Vitamin D and Vitamin K. And so, this synergistic relationship results in the normal remineralisation of bone’.
‘Dietary sources of Vitamin B12 are exclusively animal sources, in fact the vegan diet is completely deficient of this crucial vitamin. The body does not have the facility to store water-soluble B vitamins and so they are needed on a daily basis. Subsequently, food supplements containing Vitamin B12 are essential to fill the nutritional gap in the vegan diet. The most common symptom of insufficient B12 intake is fatigue, the lack of energy is a result of Vitamin B12’s role in red blood cell production, which transport oxygen to the body’s cells to produce energy. While Choline is essential for normal brain and central nervous system function, however the richest sources of choline food sources are animal-based. Low choline status is associated with poor cognition. The good news is that advances in food supplements has enabled vegan forms of the nutrient’.

30-45

‘Parenting and peri-menopause are some of the biggest impacts of life between 30 and 45 years. These involve good sleep practices, relaxation and energy. As before, focus should be on the adequate provision of magnesium, the B-vitamin family, calcium, Vitamin D and K. As age progresses the ability to digest and utilise food can decrease, and so, a digestive ritual can be useful. Take the time to prepare and think about your meal, this triggers the first phase of digestion. Smelling the food plus bitters really stimulate the release of gastric secretions that optimise how the food is digested. It is essential that B-vitamins are taken with a meal to take advantage of such secretions, in fact some B-vitamins cannot be absorbed if the gastric secretions are absent’.

45 and over

‘This age-group celebrate their newfound freedom, less time at work and children that are less dependent allows the development of new hobbies and increased leisure time. The main health issues can be around bone, joint and cognitive health. Here the focus should be on adequate levels of omega-3 essential fatty acids, especially in the form of Eicosapentaenoic acid (|EPA) and Docosahexaenoic acid (DHA) plus Choline. These nutrients are essential for brain health, good quality cell production and joint health. While in the warmer weather this is the age-group that is likely to remain covered and so Vitamin D supplementation can become an important inclusion in their daily regimen. Vitamin D has multiple roles in keeping your body healthy. Among them maintaining bone health, immune function and normal blood calcium levels and aids the body’s absorption of other nutrients. Vitamin D is created by the skin’s exposure to the sun. Public Health England recommends that everyone living in Northern Europe require Vitamin D3 400ius throughout the winter months to avoid developing a Vitamin D deficiency. Vitamin D3 is traditionally found from an animal-source – sheep’s wool, while others are from vegan lichen’.

‘A multivitamin formulated specifically to fill the nutritional gaps in a vegan or vegetarian diet could take the headache out of calculating your intake and looking for the nutrient gaps. It could act as an assurance that you are not missing any essential nutrients necessary for health and life enjoyment. When looking for food supplements, look for those that include good quality nutrients and do not use non-nutritive substances such as fillers, bulking agents, preservatives, colours, additives or sugar’.

The must have vegan supplements

‘Eating a wide variety of food groups will help provide the essential nutrients in a vegan diet. For example, plants, plant seeds and sprouted seeds are incredible sources of vitamin and plant-specific nutrients that include Vitamin C, E plus flavonoids and carotenoids which can be transformed into Vitamin A. Meanwhile seaweeds, algae and green leafy vegetables can help provide sources of iodine, calcium and iron.

However, several nutrients are deficient or are provided at very low levels by the vegan diet. A strategic formulation that addresses these inadequacies is essential and take the headache out of what you need and what you don’t need’.

‘It’s worthwhile considering supplementation. Viridian Nutrition’s Essential Vegan Multi is a balanced multivitamin designed especially for people following a full or part-time plant-based diet. This easy-one-a-day multivitamin is formulated with 27 essential vitamin and mineral nutrients, all from vegan sources and designed to help fill the nutritional gaps in vegan, vegetarian and flexitarian regimes.

‘The Essential Vegan Multi includes high therapeutic levels of B12 and Iron to support normal energy levels and brain function, vegan-friendly-vitamin K2 and D3 for bone strength, and choline for healthy liver function. Also contains Biotin which contributes to healthy skin, hair and nails’.

Essential Nutrients

Chances are if you are following or considering following a vegan diet you are aware that to get all the nutrients necessary for good health supplementation is necessary. Several nutrients are deficient or are provided at very low levels by the vegan diet. A strategic formulation that addresses these inadequacies is essential and take the headache out of what you need and what you don’t need.
Such nutrients are widely available to and the major ones to look for are:

• Biotin, a B vitamin involved in hair and skin health. A review of evidence showed that 500mcg daily supported hair regrowth, hair maintenance and skin health.
• Vitamins B6 and B12 are essential to support energy, detoxification, production of DNA and cells, besides hormone, neurotransmitter and energy production. Fatigue, poor cognition and lethargy can indicate a low B vitamin status, subsequently, those following a vegan diet should supplement with B12.
• Choline works in synergy with phospholipids and is known to be essential for brain function, in fact, a recent observational study showed that foetal brain development was positively associated with maternal choline intake.
• Co-enzyme Q10 is naturally made by the liver from the amino acid tyrosine and is abundant in the heart muscle, however CoQ10 production declines with age.
• Vitamin D deficiency can reduce the immune function and increase susceptibility to infection. Add at least 400iu to maintain vitamin D status.
• Iodine is vital for thyroid activity, the process that drives metabolism. An underactive thyroid is associated with fatigue, constipation and feeling cold, besides low mood and lethargy.
• Iron forms an essential part of blood haemoglobin, the transporter that carries oxygen to the cells to produce energy. Research has shown that iron levels that are too low or too high inhibit immune function and predisposes the individual to infection.
• Vitamin K is positively associated with a reduction in arterial stiffness and vascular calcification through its synergistic effect with Vitamin D and Magnesium to direct calcium into bone and teeth.
• Leucine is considered one of the most important amino acids involved in the preservation of muscle mass, especially in older people that lose mass through ageing. It belongs to the class of amino acids called branched chain amino acids and are suggested to be the most easily absorbed and utilised.
• Lysine plays a role in the activation of genes and silence arginine in the presence of herpes simplex to disrupt the progression of cold sores. It also can be transformed into other amino acids based on need.
• Methionine is the starter nutrient for a process that supports detoxification, the production of DNA and new cells. Interestingly, it works in association with magnesium, vitamin B2, B12 and folic acid.

Exercise and Veganism

With the support of a strategically designed multivitamin and mineral formula and adequate macronutrient and caloric provision there is no reason why a vegan diet could not support an individual who wishes to exercise. Macronutrients are carbohydrates, proteins and fats. Ideally the diet will be rich in proteins and healthy fats alongside slow releasing carbohydrate sources to promote feelings of satiety and help to maintain a balanced blood glucose level so you will have consistent energy.

Meal formulation should include;

1. Half of your plate should consist of a rainbow-coloured variety of vegetables, focus on those that grow above the ground.
2. One quarter starchy vegetable – those that grow under the ground or unprocessed wholegrains.
3. And the final quarter should be protein-rich foods, such as legumes, tofu, seitan and edamame.
4. To add some healthy fats, try cooking with organic coconut oil, drizzle with organic olive oil or sprinkle with seeds.

While additional carbohydrate sources such as fruit, nuts, wholegrains or oats should be taken on approximately 90 minutes prior to exercise and after the exercise has finished.