Vegan diets are often criticized for not providing all of the vitamins and minerals that your body requires.

Many people believe that a plant-based, whole-food diet easily covers all daily nutrient needs.

Vegans are even advised to avoid all supplements, according to some vegans.

This type of advice, despite its good intentions, might cause more harm than good.

Supplements To Add On a Vegan Diet

If you’re observing a vegan diet, you might need to supplement these nutrients.

Vitamin B12

Unwashed organic fruit, mushrooms produced in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast are frequently advertised as being high in vitamin B12.

Some vegans feel that if they eat enough of the correct plant foods, vitamin B12 insufficiency isn’t a problem.

This assumption, however, is unsupported by science.

According to several studies, while anybody can have low vitamin B12 levels, vegetarians and vegans are more likely to be deficient. This appears to be particularly true for vegans who do not supplement their diet.

Many biological activities require vitamin B12, including protein metabolism and the creation of oxygen-transporting red blood cells. It’s also important for the nervous system’s well-being.

Anemia, nervous system damage, infertility, and bone and heart problems can all result from a deficiency of vitamin B12.

Adults should take 2.4 mcg per day, pregnant women should take 2.6 mcg per day, and lactating mothers should take 2.8 mcg per day.

Consuming B12-fortified foods or taking a vitamin B12 supplement is the only scientifically confirmed approach for vegans to achieve these levels. Plant milk, soy products, breakfast cereals, and nutritional yeast are the most prevalent B12-fortified foods.

Although some plant meals appear to naturally contain vitamin B12, whether or not this form is active in humans is still up for discussion.

Furthermore, there is no scientific proof that using unwashed organic fruit as a source of vitamin B12 is a good idea.

Vitamin B12 can only be seen in fortified nutritional yeast. Vitamin B12, on the other hand, is light-sensitive and may decay if purchased or kept in clear plastic bags.

Vitamin B12 is best absorbed in little dosages, so keep that in mind. As a result, the less vitamin B12 you consume, the more vitamin B12 you require.

Vegans who can’t get enough cyanocobalamin from fortified foods should take a daily supplement of 25–100 mcg or a weekly dose of 2,000 mcg.

Those who are hesitant to take supplements may find it comforting to have their vitamin B12 levels evaluated first.

Finally, as you become older, you lose your ability to absorb vitamin B12. As a result, the Institute of Medicine advises vegans and non-vegans alike to explore fortified meals or vitamin B12 supplements.

Vitamin B12 is critical for all vegans. Eating fortified meals or taking a vitamin B12 supplement are the two reliable ways to do this.

Vitamin D

Vitamin D is a vitamin that assists phosphorus and calcium absorption from the stomach, which is also fat-soluble.

Immune function, mood, memory, and muscular repair are just a few of the body functions influenced by this vitamin.

Vitamin D has an RDA of 600 IU (15 mcg) per day for both children and adults. Aim for 20 mcg (800 IU) per day for the elderly and pregnant or lactating women.

However, some data suggests that your daily needs are far higher than the RDA.

Sadly, vitamin D is located in very few foods naturally, and fortified foods are frequently thought to be insufficient to meet daily requirements.

This could explain why both vegans and omnivores have been diagnosed with vitamin D insufficiency worldwide.

Vitamin D can be produced in the sun, in addition to the modest amount you get through your diet. Most people can get sufficient vitamin D from 15 minutes in the sun during the midday hours if they don’t wear sunscreen and expose the majority of their skin.

The elderly, those with a darker complexion, persons who reside in northern latitudes or in colder climes, and people who spend little time outside may not be able to produce enough.

In addition, many doctors advise against using sun exposure to enhance vitamin D levels because of the known detrimental consequences of too much UV radiation.

Having vegans’ blood levels checked is the best way to ensure they’re getting adequate vitamin D. Those who don’t obtain enough vitamin D via fortified foods or sunlight might consider taking a vitamin D2 or vegan vitamin D3 supplement on a daily basis.

Although vitamin D2 is likely sufficient for the majority of people, some research recommends that vitamin D3 is additionally effective at increasing vitamin D levels in the blood.

In both vegans and omnivores, vitamin D insufficiency is an issue. Vegans who are unfit to maintain suitable blood levels through fortified foods or exposure to the sun may consider taking a supplement.

Long Chain Omega-3s

There are two classes of omega-3 fatty acids: EPA and DHA.

Essential omega-3 fatty acids: The only essential omega-3 fatty acid is alpha-linolenic acid (ALA), which can only be obtained through food.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) belong to the long-chain omega-3 fatty acids family (DHA). Because your body can generate them from ALA, they aren’t deemed necessary.

In your brain and eyes, long-chain omega-3 fatty acids perform a structural role. A proper diet appears to be vital for brain development as well as lowering the risk of inflammation, depression, breast cancer, and attention deficit hyperactivity disorder (ADHD).

Flax seeds, walnuts, chia seeds, soybeans, and hemp seeds are among the plants that contain a high amount of ALA. Animal items such as fish oil and fatty fish are high in EPA and DHA.

In theory, getting enough ALA should keep your EPA and DHA levels in check. According to research, the conversion of ALA to EPA might be as low as 4.99–10.1%, while the conversion to DHA could be as high as 1.99–5.11%.

Furthermore, studies suggest that vegetarians and vegans have up to 49.99% lower EPA and DHA levels in their blood and tissues than omnivores.

The majority of doctors feel that 201–301 mg per day is enough.

Algae oil is a good way for vegans to get this necessary amount.

Furthermore, limiting your diet of omega-6 fatty acids from oils such as corn, safflower, sunflower, and sesame oils while increasing your intake of ALA-rich foods may help you achieve higher EPA and DHA levels.

Long-chain omega-3 fatty acid levels are lower in the blood and tissues of vegans. As a result, adding EPA and DHA to their diet may be beneficial.

Iron

Iron is an essential mineral for the production of new DNA and red blood cells, as well as the transportation of oxygen throughout the body. It is also essential for the energy metabolic process.

Anemia and symptoms such as exhaustion and a weakened immune system can result from a lack of iron.

Adult men and postmenopausal women require 8 milligrams of vitamin D each day. Adult women should take 18 mg per day, while pregnant women should take 27 mg (46).

Heme and non-heme iron are the two types of iron. Non-heme iron is found in plants, but heme iron can only be found in animal products.

Heme iron is simpler to absorb than non-heme iron from the diet. As a result, vegans should strive for 1.8 times their RDA. Regardless, further research is required to determine whether such large intakes are necessary.

Vegans who don’t get enough iron should eat more iron-rich foods such cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds. Iron-fortified meals like cereals, enriched bread, and some plant milk can aid even more.

Additionally, cooking using cast-iron pots and pans, avoiding tea or coffee with meals, and mixing iron-rich foods with a seed of vitamin C can all assist in increasing iron absorption.

Having your hemoglobin and ferritin levels evaluated by a healthcare professional is the best approach to determine whether supplements are necessary.

Unnecessary supplementation, such as iron, can injure cells or prevent the absorption of other minerals, causing more harm than good.

Extremely high concentrations can cause convulsions, organ failure, or coma, and in certain cases, death. As a result, unless absolutely required, it’s recommended not to supplement.

Vegans who don’t obtain enough iron from their diets may look into fortified foods or taking a supplement. Iron supplements, on the other hand, are not recommended for everyone because excessively high levels might be dangerous.

Calcium

Calcium is a macronutrient that is indispensable for bone and tooth health. This protein has an impact on neuron signaling, muscle function, and heart health.

For most adults, the RDA for calcium is 1,000 milligrams per day, rising to 1,200 milligrams per day for those over 50.

Bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant milk or juices are all good sources of calcium from plants.

Most vegans, however, do not receive enough calcium, according to research.

Vegans have fewer calcium needs than omnivores because they do not consume this mineral to neutralize the acidity caused by a meat-rich diet, according to a popular belief among vegans.

To determine how vegetarian diets affect daily calcium requirements, more research is required. Vegans who ingest less than 525 mg of calcium, on the other hand, appear to have a more heightened risk of bone fractures, as reported by research.

As a result, all vegans are urged to ingest at least 525 mg of calcium each day, which is the RDA. If a healthy diet or fortified foods aren’t enough, supplements should be used.

Vegans who don’t receive enough calcium from their diet may want to consider taking a daily calcium supplement. This is especially critical for people who take less than 525 mg per day.