Veganism has long been much more than a trend. It's not just the ethical aspect of preventing animal suffering that plays a major role. Most people who choose a vegan diet also benefit from the health benefits of avoiding meat and animal products. But why does the myth that a vegan diet automatically leads to nutrient deficiencies persist to this day? And what does a vegan person's nutrient supply really look like? We've taken a closer look at the nutrients most important to the body. So, if you want to change your diet and become vegan or vegetarian, eat more consciously, or simply want to learn more about vegan supplements, then this article is exactly right for you.
Vegan supplements: Which supplements do you really need?
Once you've decided to live a vegan lifestyle and focus more on your health and body, you'll also come into contact with essential nutrients. Non-vegans, in particular, tend to share their concerns about potential nutrient deficiencies with you. But nutrients shouldn't only play a role in a vegan diet. Iron, vitamin B12, omega 3, vitamin D, calcium – humans need nutrients to maintain a normal supply and stay healthy. Whether you're vegan or omnivorous, you can't get all of them through your diet. Therefore, it's important to protect yourself with regular medical blood test results and supplement if necessary. We've compiled the most important dietary supplements for you here.
Indispensable: Vitamin B12
Arguably the most important dietary supplement for vegans is vitamin B12. B vitamins contribute to normal red blood cell formation, cell division, normal energy metabolism, and the reduction of tiredness and fatigue. A vitamin B12 deficiency is primarily noticeable through tiredness, exhaustion, impaired performance, loss of appetite, and even depression. Since vitamin B12 can only be produced by microorganisms, it only enters our bloodstream via the food chain. In plain language, this means that you can almost only get vitamin B12 from animal foods such as meat, fish, eggs, and dairy products. However, you can break this cycle by avoiding the detour via animal products and instead supplementing with animal-friendly vitamin B12.
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Iron deficiency in vegans: A myth
You've probably heard that as a vegan, you'll quickly develop an iron deficiency since you avoid meat. And while it's true that the body can absorb and utilize animal iron better than plant iron, there are still plenty of plant-based foods that can meet your iron needs. The most important plant-based foods in terms of iron supply are:
- Legumes such as beans, peas, lentils and flaxseed
- oatmeal
- sesame
- Parsley
- Dried apricots
Iron is heat-stable, so if you start your day with a large bowl of porridge with nut butter, some fruit, and a glass of orange juice, you've already covered a large portion of your iron needs. Iron needs vitamin C to help absorb the nutrients. Caffeine, on the other hand, inhibits iron absorption, so leave enough time between your first coffee and breakfast to avoid affecting absorption.
The sunshine vitamin: Vitamin D
Vitamin D is a vitamin that should be supplemented, especially in our latitudes. While it is possible to consume vitamin D3 through food and nutrition, it is rarely the amount the body needs to stay healthy. Especially in winter, it is almost impossible to get enough sun to prevent a deficiency. Therefore, experts strongly recommend checking your blood vitamin D3 levels and, if necessary, taking supplements – regardless of your diet. You can recognize a vitamin D3 deficiency by the fact that your immune system weakens, you are constantly tired, and your bones and muscles hurt. If the deficiency persists, it can lead to a loss of bone density, which has serious consequences in old age.
Omega 3 fatty acids: Even without fish
It's said that fish is the most important source of omega 3, but is that true? It is definitely true that fish, especially salmon and tuna, contain a high proportion of omega 3. However, linseed oil and flaxseed contain more than 10 times as much omega 3, and walnuts, soy, and avocados are also full of the healthy alpha linolenic acid fatty acids. But it's not just the plant-based omega 3 fatty acid that is important for your body. The additives DHA and EPA contained in fish are also important for the body and are found primarily in fish. To ensure an adequate supply, it is recommended to use dietary supplements. These are usually made from algae instead of the familiar fish oil capsules and are therefore ideal for vegans.
Healthy bones: calcium and co.
The dairy industry has led people to believe for years that milk is healthy. Those who include milk and dairy products in their diet have healthy bones, healthy growth, and milk is simply a must in everyday life. So, it's not surprising that people believe that a vegan diet inevitably leads to nutrient deficiencies and that vegans cannot meet their calcium needs. In fact, there are numerous calcium-rich and plant-based foods, such as:
- Leaf spinach
- broccoli
- mineral water
- kale
- Nettle
- almond
- sesame
If you notice dry patches of skin on your body, are prone to muscle cramps, and have heart problems, these symptoms could indicate a calcium deficiency, which you can easily correct with supplements and a balanced diet.
A balanced diet
Whether you're following an omnivorous, vegetarian, or vegan diet, your optimal nutrition depends on your food choices. Simply choosing a vegan diet doesn't automatically guarantee a healthy lifestyle. Foods like substitutes, in particular, are often low in nutrients and shouldn't be the main component of a vegan diet. Make sure you choose healthy recipes with plenty of fresh fruit and vegetables, incorporate fortified liquids like mineral water into your diet, and, where necessary, use supplements like vitamin B12, vitamin D3, and minerals to support your system.
Before using any dietary supplements, you should consult a doctor and have your blood work and vitamin levels checked. Your doctor can then tell you exactly which critical nutrients are important for your vegan diet, which vitamins you can get from food, and where a supplement might be beneficial.
