Although a plant-based diet can help in every stage of life to survive, many medical professionals provide more importance in thriving rather than only surviving and acknowledge the role of supplements that vegans need from a nutritional perspective. 

In this article, we’ll explore some of the vital nutrients that are difficult to obtain from a plant-based diet and can easily be sourced as vegan supplements to fill up the nutritional gaps. So, let’s get exploring.  

 

Table of contents 

• Why do vegans need supplements? 
• What supplements do vegans need? 
• Supplement: Vegan Vitamin B12 
• Supplement: Vegan Vitamin D3
• Supplement: Vegan Vitamin K2
• Supplement: Vegan DHA and other Omega 3’s
• Supplement: Vegan Zinc
• Precautions and side effects 
• Final words 

Why do vegans need supplements? 

People who are vegans typically don’t take any animal foods such as eggs, dairy, and meat that are sourced from animals for environmental, health, and ethical reasons. There are certain essential nutrients such as vitamin B12 that are mainly found in animal foods and a typical vegan diet doesn’t provide adequate amounts. Vegan supplements offer an alternative solution for vegan people who are at risk of getting enough of these nutrients. 

     

What supplements do vegans need? 

There’re a handful of vital nutrients that are harder to find in vegan diets. The most common of them may include vitamin B12, vitamin D, vitamin K2, DHA and other omega 3 fatty acids, zinc, selenium, and magnesium. 

While it’s not impossible to stay well-nourished by following a well-planned plant-based diet, most healthcare professionals suggest vegan supplements to fulfill the nutritional gaps and avoid risks of developing malnutrition or any serious health conditions. Let’s dive into some common vegan supplements and why they’re essential for good health.    

Supplement: Vegan Vitamin B12

Vitamin B12 plays an important role in developing a healthy nervous system and maintaining normal brain function. It also helps in metabolising proteins and producing DNA and red blood cells in the body. 

Vitamin B12 deficiency is very common in people who follow a plant-based diet due to the scarcity of naturally occurring plant foods of B12. Since vitamin B12 is so essential for a variety of bodily processes, the human body can store it to supply up to 6 months. This means the human body doesn’t show any deficiency symptoms until its level is too low for a long period.

B12 deficiency may cause several neurological and brain-related disorders. Symptoms may include brain fog, fatigue, bowel issues, tingling sensations in hands and feet among others. 

How much vegan B12 do I need? 

The human body doesn’t require a large amount of vitamin B12. According to experts, only 2.4 mcg per day is enough. But, if any supplement contains much more than this required amount, you don’t need to worry since it’s water-soluble and your body can store it. 

Check out vegan Vitamin B12 Blend here. 

   

Supplement: Vegan Vitamin D3

Vitamin D3 is essential for absorbing calcium and phosphorus that are vital for bones, muscles, teeth, and immune systems. This vitamin is found in only some sun-exposed mushrooms and fortified vegan foods; other plant-based diets typically don't contain vitamin D3. 

How much vegan D3 do I need? 

Though the actual dose varies depending on the levels of D3 in the body. In general, most healthcare professionals suggest 2000 IU of a vegan form of vitamin D3. Ask your healthcare provider to check D3 levels prior to using any vegan D3 supplement. 

 

Supplement: Vegan Vitamin K2

Vitamin K2 is crucial for managing calcium properly in the body. It helps calcium move from soft tissues such as the heart and the brain towards teeth and bones. Thus, it helps prevent calcification in arterial walls and reduces the risk of developing diverse heart and inflammatory issues.  

How much vegan K2 do I need? 

There are no official recommendations available for vitamin K2. In general, professionals suggest 10 mcg to 25 mcg of vegan K2 is enough for maintaining healthy bones and teeth.  

Check out Vitamin D3 and K2 Spray here. 

Supplement: Vegan DHA and other Omega 3’s

Omega 3 fatty acids such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are critical for the cardiovascular system and brain. DHA is a key component for brain structure and EPA is responsible for healthy blood flow. Omega 3’s help prevent and improve many serious physical as well as mental conditions including heart disease, depression, and inflammatory conditions like arthritis. 

How much vegan omega 3 fatty acids do I need? 

Typical dosages of vegan omega 3 fatty acids may vary depending on the conditions and goals. Most professionals generally suggest 300 mcg of vegan DHA per day or a combined dosage of 650 mcg of vegan omega 3 of DHA and EPA along with other omega 3s and vitamins. 

Check out Vegan DHA Omega 3 Capsules here. 

Supplement: Vegan Zinc 

Zinc plays a vital role in protein formation and thus, is critical for almost all the important bodily functions in the body. An adequate amount of zinc is compulsory for making collagen, DNA, and a normal immune response.

 

Though there are some plant foods that contain zinc, the forms of zinc present in plant foods aren’t fully absorbable in the body. Therefore, vegan zinc supplements can be a great solution for vegans.

 

How much vegan zinc supplement do I need? 

The recommended dietary allowance (RDA) of zinc supplement is 11 mg per day for adult men and 8 mg per day for adult women and the maximum tolerable limit is 40 mg per day. 

Check out Organic Plant Derived Zinc here. 

Precautions and side effects 

Most vegan supplements are considered generally safe and well-tolerated within recommended dosages. But it’s important to know that their effects may vary from person to person and even interact with other medications and supplements. 

However, it’s strongly recommended to consult with a licensed healthcare professional or nutritionist before using any vegan supplements.

Final words

Vegan supplements are great for people who follow a plant-based diet to avoid any health conditions that can result from nutritional deficiencies. Besides, they offer ways to combat diverse health issues naturally. But always consult with your doctor prior to using vegan supplements. 

Disclaimer - This article contains only educational information, hence, cannot be used to substitute any professional medical advice.