Essential Vitamins & Supplements to Support your Vegan Diet
If you’ve embraced the world of veganism, you’re likely aware of the myriad benefits it offers for your health and the environment. To ensure you’re thriving on your vegan journey, lets explore the essential vitamins that play a crucial role in supporting your wellbeing.
Vitamin B12 – The vitality vitamin
Why it's essential
Vitamin B12 is essential for nerve function, red blood cell formation and the synthesis of your DNA. Its primarily found in animal products and also produced by bacteria in our soil. Now, before large-scale farming and pesticide use, humans and animals got their vitamin B12 from food grown in soil. Due to soil desertification and mineral depletion, B12 is no longer found in most of the soil that we grow our food in. This means if you’re not eating animal products, you may struggle to meet your daily nutritional needs.
Try supplementing with MTHFR Wellbeing Methyl B12 Drops 30mL
Iron – The Energy Booster
Why it’s essential
Critical for oxygen transport in the blood and overall energy production, Iron is one of the most widely deficient nutrients in vegans and vegetarians. Having a deficiency in iron can cause some problems with thyroid function and energy. If you experience shortness of breath, unexplained fatigue, lack of energy, tight chest, rapid heart beat, heading or whooshing in the ears, it may be time to check in.
Consider incorporating more of ; Pumpkin seeds, sesame seeds / tahini, cashews, mixed grain, dried apricots, tofu, dates, baked beans, legumes
Or try supplementing with Orthoplex Green Iron
Calcium – The Bone Builder
Why it’s essential
Calcium is essential for bone health, muscle function and nerve transmission. Traditional sources of calcium, such as dairy products (milk, cheese and yoghurt), are excluded from the vegan diet. Since dairy is a significant source of calcium for many people, the elimination of these products can result in lower calcium intake.
While there are plant based sources of calcium, some of them contain compounds called oxalates or phytates that can bind to calcium, reducing its absorption. For example spinach and Swiss chard are high in oxalates, potentially limiting the absorption of the calcium they contain.
Try supplementing with Lifestream Calcium Natural 120VC
Omega-3 Fatty Acids: The Brain Booster
Why it's essential
Supports brain health, reduces inflammation and promotes heart health. Essential fatty acids like EPA and DHA are primarily found in fish oil but can be sourced from algae supplements for vegans.
If you’re looking for a trustworthy brand, we recommend trying Phytality Clean Omega
Taurine: The Digestive Essential
Why it’s Essential
Taurine, classified as an amino acid, is extensively present in animal tissues, posing a potential deficiency concern for vegans. Inadequate levels of taurine may manifest as digestive issues, as it plays a crucial role in the synthesis of bile acids essential for effective digestion, particularly in the absorption of fats. This deficiency could contribute to challenges in absorbing fat-soluble vitamins such as A, D, E and K among vegans.
Supplementing with a taurine product can help improve overall digestive capacityand also replenish other nutrient defieicnies.
Try supplementing with Healthwise Taurine 150g
Still unsure? Book a consult with one of our naturopaths today to get a tailored nutritional plan!
**All supplement recommendations in this post are verified vegan options