10 years ago, you’d struggle to find that many vegans. However, in 2021 it is a multi-billion pound industry with companies across the globe trying to get an edge on their competition in the rapidly expanding vegan supplements market.
However, there is some scientific research as to how a vegan diet can have a slight detrimental effect on a person’s health. Whilst there are not any immediate, serious health issues you need to be concerned about, there are little things that key vitamins and minerals that vegans miss out on which may have a detrimental effect in the long run.
What Vegan Supplements Should I Take?
Since some of the vitamins and minerals your body needs come from animal products (including dairy products), vegans would naturally miss out on these key ingredients and may need to supplement them from elsewhere. We’re going to be taking you through the important nutrients you can supplement to keep your body in tip-top health.
Vegan Vitamin B12
Some vegan-friendly foods are very rich in vitamin b12. This includes unwashed organic produce and mushrooms which are grown in vitamin b-12 rich soils, according to Healthline. However, just because you are vegan, that does not mean you like every vegan-friendly food.
Studies have shown that vegans and vegetarians are at higher risk of deficiency of vitamins b12. Good vitamin B12 levels are important to your body for multiple reasons. Firstly it metabolises protein and formats the red blood cells which transport oxygen around the body. It can also play a crucial role in the function of your nervous system.
Too little vitamin b12 can lead to anaemia and damage to the nervous system. In the more serious damage done, it can lead to infertility and heart disease the NHS says. Check out the best Vegan Vitamin B12 product from our vegan supplements range.
- Ortho molecule identical to the body’s fully active vitamin B12
- Helps correct inherited and lifestyle-related B12 deficiencies
- Supports healthy memory, mood, circulation and well-being
Vegan Omega 3
Omega-3 are fatty acids. Whilst as a society we’ve been told to see fat as bad, omega-3 is one of the ‘good types’ of fat. WebMD says Omega-3 lowers the risk of heart disease, depression, dementia and arthritis. Whilst this all sounds well and good, your body cannot produce them naturally so you need to consume them.
Since the body cannot produce omega-3 naturally and they’re most commonly found in fish, vegan and vegetarians are at another disadvantage. Whilst there is no set dosage for people’s omega-3 consumption per day, many health professionals agree that it should be between 250mg-500mg of EPA and DHA per day to maintain health.
When you do not get enough omega-3, you are likely to experience dry skin, brittle hair and poor nail condition as they will peel and crack. This is because omega-3 helps build walls in your cells.
Another two negative connotations of a lack of omega-3 is skin rashes and dandruff coupled with fatigue and sleeping difficulty. So using vegan supplements will be a positive here.
- High dose of Omega-3
- Non-GMO and hexane free
- Supports normal vision, heart and brain health and immunity
- Certified 100% vegetarian by the American Vegetarian Association
Similar to vitamin b12, iron helps the body transport oxygen through the red blood cells. Meaning you’re at real risk of anaemia if you do not get enough of it. Those on a vegetarian diet carry less risk as they will still get their iron from foods such as milk and cheese.
But vegans carry a real risk since they’ve cut out the body’s primary source of iron. Most people get their source of Iron from red meat according to the NHS.
That’s why vegans should look to other ways to get their iron, including supplementation. This way, those who follow a vegan diet can ensure that they keep up their daily recommended dose of iron per day. Check out our favourite iron supplements below.
Vegan Vitamin D
Another key vitamin that vegans might be missing out on is vitamin d. Vitamin D helps your body regulate the amount of calcium and phosphate in your body. Calcium and phosphate are needed to help keep your bones, teeth and muscles in healthy conditions.
Vegans are at risk of deficiency because, as always, it’s primarily found in animal products. The products which are highest in vitamin d are oily fish such as sardines and salmon. You can also find a high dose of vitamin d in red meat, liver, and egg yolks. Vegans can find vitamin d in sources such as breakfast cereals, but we’d imagine that would get boring after a while.
When you do not have enough vitamin d, you can lose bone density. This can lead to osteoporosis and increased likelihood of fractured/broken bones. In children, a lack of vitamin d can also lead to rickets, which causes bones to be soft and bend the NHS say.
- Each spray delivers 3000IU (75μg) of vitamin D3 for an optimal dosage
- Fast and effective absorption
- Supports bones, teeth and a healthy immune system
- 100 daily doses
- Natural peppermint flavour
Zinc is a vitamin that again, your body does not naturally produce. It’s an essential nutrient that your body needs to have a constant supply of through your diet. It has many positive functions. Zinc is used for gene expression and enzymatic reactions.
It also helps your immune function as well as protein & DNA synthesis. It also helps your wounds heal and help growth and development according to Healthline.
As with everything else, you primarily get your zinc from meat. However, a key difference is that you can find zinc in more vegan-friendly goods such as legumes and seeds. However, the best way for someone following a vegan diet is to supplement zinc.
It is important for a vegan to supplement zinc as studies conducted show that zinc deficiency is detrimental for your health. It has been linked to loss of hair as well as eye and skin sores.
Other symptoms are loss of appetite & weight alongside diarrhoea. It also decreases your ability to taste the food, which is why it’s critical to maintain a good level of zinc during COVID-19. View our favourite zinc products below.
To summarise, there is always something admirable about being vegan. The positive outlook they bring towards life, however, that is not without risk. We have highlighted in this post the dangers that living a vegan diet can bring. But providing you do the research on what you’re missing out on and look to supplement it instead, there’s no reason why you cannot thrive on a vegan lifestyle with vegan supplements.