Unlock the Power of Vegan Nutrition: The Top Supplements for a Thriving Lifestyle

If you’ve recently adopted a plant-based diet, congratulations on taking an important step towards better health and a more compassionate lifestyle! Eating a vegan diet has been linked to numerous health benefits, including a reduced risk of heart disease, certain types of cancer, and type 2 diabetes. However, it can be challenging to get all the nutrients you need from plant foods alone.

Why Vegans Need Supplements

While a well-planned vegan diet can meet all of your nutritional needs, certain vitamins and minerals can be trickier to get enough of. These include:

• Vitamin B12: Found primarily in animal products, B12 is essential for energy production, making red blood cells, and maintaining neurological function.
• Iron: Plant sources of iron are not as easily absorbed as animal sources, making it harder for vegetarians and vegans to maintain healthy blood levels.
• Calcium: While there are many plant-based sources of calcium, vegans often struggle to consume enough to meet their daily needs.
• Omega-3 fatty acids: These heart-healthy fats are important for brain and eye development, as well as immune function. Plant sources, such as flaxseeds, do not provide the same type of omega-3s as animal products, making it difficult to get enough.

Because of these nutritional gaps, most vegans can benefit from taking certain supplements.

How to Choose Vegan Supplements

Shopping for vegan supplements can feel overwhelming, with so many options available. Here are some tips to help you make an informed choice:

1. Read the ingredient list carefully to avoid any non-vegan additives, such as gelatin or beeswax.
2. Look for third-party certifications, such as the Vegan Society logo, to ensure the product is free from animal products and has been tested for purity and potency.

Top Supplements for Vegans

Now that you know how to choose vegan supplements let’s explore the most important ones to consider:

Vitamin B12

Vitamin B12 is essential for making red blood cells, keeping your nervous system functioning properly, and producing energy. Unfortunately, it’s only found naturally in animal products. While fortified plant foods like non-dairy milk and cereal can help, most vegans still don’t get enough.

How much B12 do you need? The recommended amount is 2.4 micrograms per day for adults. You can take this all at once or divide it into two doses to help maintain steady levels in your body.

There are two main forms of B12 supplements: cyanocobalamin and methylcobalamin. While both work, methylcobalamin is the active form of the vitamin and may be better absorbed. Look for a supplement that contains at least 1000 micrograms (1 mg) of vitamin B12 to ensure you’re getting an adequate dose.

Food Sources of Vitamin B12

Fortified plant milk and cereal are good sources of vitamin B12. Some brands have added this nutrient to their products to help vegans get enough. Check the nutrition label to see if the product contains added B12.

If you’re eating eggs or dairy, you may also be able to get enough B12 from these foods. However, the amount can vary, so it’s still a good idea to take a supplement.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart health, brain development, and immune function. While plant sources like flaxseeds and chia seeds do contain omega-3s, the type found in these foods (alpha-linolenic acid or ALA) is not as easily used by the body as the type found in animal products (eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA).

For this reason, vegans may not get enough omega-3s in their diet. Some studies suggest that taking an algae-derived omega-3 supplement can help increase levels of these healthy fats in the body.

Choose a vegan omega-3 supplement that contains at least 500 milligrams (mg) of EPA and DHA combined. Take it with a meal that contains a small amount of oil, such as olive oil, to help with absorption.

Food Sources of Omega-3 Fatty Acids

While the omega-3s found in plant foods are not as easily used by the body as those found in animal products, it’s still a good idea to include them in your diet. Good sources of omega-3s include:

• Flaxseeds and flaxseed oil
• Chia seeds
• Hemp seeds and hemp oil
• Walnuts and walnut oil
• Soybeans and tofu

Eating these foods regularly can help increase the amount of omega-3s in your body, even if you are not able to take an supplement.

Iron

Iron is important for maintaining healthy blood levels. However, plant-based sources of iron (non-heme iron) are not as easily absorbed by the body as animal sources. Taking vitamin C along with your iron supplement can help improve absorption.

Adult women should aim for 18 mg of iron per day, while adult men need only 8 mg. If you are pregnant or breastfeeding, you will need more iron: 27 mg per day.

Look for a supplement that contains at least 20 mg of iron to ensure you are getting an adequate dose. Some iron supplements can cause stomach upset, so consider taking it with food to help minimize this side effect.

Food Sources of Iron

Eating iron-rich plant foods along with a source of vitamin C can help improve absorption. Good sources of plant-based iron include:

• Lentils
• Spinach
• Beans
• Broccoli
• Tofu
• Nuts and seeds

Cooking these foods in a cast-iron pan can also help increase the amount of iron you absorb.

Calcium

Calcium is essential for building strong bones and teeth. Milk is often touted as the best source of this mineral, but it’s actually found in many plant foods as well. However, some studies suggest that vegans may not get enough calcium from their diets.

The recommended amount of calcium for adults is 1000 mg per day. If you are pregnant or breastfeeding, you will need more: 1300 mg per day.

Aim to eat calcium-rich plant foods like leafy greens, fortified plant milk, and tofu regularly. Some good options include:

• Kale
• Collard greens
• Chard
• Broccoli
• Bok choy
• Soy milk
• Orange juice (fortified with calcium)
• Tahini (sesame seed paste)
• Sesame seeds

If you find it difficult to get enough calcium from your diet, consider taking a supplement. Look for one that contains at least 500 mg of calcium.

Vitamin D

Vitamin D is important for regulating immune function and mood. It plays a role in helping the body absorb calcium from food as well. Many people are deficient in this nutrient, especially during the winter months when sunshine is limited.

The recommended amount of vitamin D for adults is 600 international units (IU) per day. Some experts believe that a higher dose may be beneficial, so talk to your healthcare provider about what’s right for you.

You can get some vitamin D from the sun, but it’s important to protect your skin from damage. For this reason, most people need to get some of their vitamin D from their diet or a supplement.

Good plant-based sources of vitamin D include:

• Fortified plant milk
• Cereal
• Mushrooms (exposed to sunlight)

However, these foods often contain only small amounts of vitamin D. If you are unsure if you are getting enough, consider taking a supplement. Look for one that contains at least 1000 IU of vitamin D3, which is the active form of the vitamin.

Zinc

Zinc is important for boosting immunity and helping wounds heal. Plant-based sources of zinc are often not as easily absorbed as animal sources, so vegans may not get enough.

The recommended amount of zinc for adults is 11 mg per day. Look for a supplement that contains at least this amount.

Good plant-based sources of zinc include:

• Chickpeas
• Lentils
• Quinoa
• Nuts (especially cashews)
• Seeds (especially pumpkin seeds)

Eating these foods along with a little oil (such as olive oil) can help improve zinc absorption.

Tips for Taking Vegan Supplements

Now that you know what supplements to take, here are some tips for getting the most benefit from them:

1. Talk to your healthcare provider or a vegan-friendly registered dietitian about which supplements are right for you. They can help you tailor your supplement routine based on your age, lifestyle, and any health conditions you may have.
2. Take your supplements with a meal or snack to help improve absorption. Some supplements can cause stomach upset, so taking them with food can help minimize this side effect.
3. Read the ingredient list carefully to avoid any non-vegan additives, such as gelatin or beeswax. Look for third-party certifications, such as the Vegan Society logo, to ensure the product is free from animal products and has been tested for purity and potency.

With the right supplements and a well-planned plant-based diet, you can feel confident that you are giving your body the nutrients it needs to thrive.