The Top 5 Supplements That Vegans and Vegetarians Should Take
Want to know what supplements you should consider taking as a vegan? Here are some of the top ones you might be in need of.
Going on a plant based diet is one of the healthiest things you can do for your body. As a meat eater, often times, a lot of people do not get all the fruits and veggies that their body needs. Your body just loves to consume some fruits and veggies because they are just brimming with vitamins, minerals, and nutrients that your body needs. However, while you may be richer in some vitamins, minerals, and nutrients than meat eaters, there are also a few essential ones that are harder to get when you are a vegetarian. It is very important to keep a healthy balance of all the essential nutrients that your body needs, and because some of them are harder to come by in plant-based sources than meat products, you may need a little help from other sources. This is where supplements come in. It is not necessarily that these nutrients do not exist in veggies or fruits, it’s just that a lot of them have very low levels of certain essential nutrients your body needs. Taking some supplements every day will ensure that you get the right levels of these minerals, nutrients, and vitamins in your body. Want to know which ones you should probably be taking? Here are the top 5 nutrients, vitamins, and minerals that vegans may be lacking and what supplements every vegetarian should be taking:
Iron is something everyone needs but not a lot of vegans get. It is not necessarily because fruits and veggies don’t have iron in them, some are actually quite rich in iron, but because iron that comes from plant-based sources isn’t as effectively and easily absorbed by your body, you will need to consume about twice as much iron than meat eaters. Now, you can do this by just incorporating more iron-rich foods into your diet, but let’s face it, sometimes, it’s easy to forget. Or if you are out and about a lot, you may not be able to consume the amount of iron you need in a day when ordering out. Iron deficiency can lead to complications like anemia or fatigue and you should definitely make sure that you are getting your fix. Because it’s easy for vegans to not consume enough iron, the option of taking some iron supplements is always a great one.
Vitamin B12 is an energy boosting vitamin that is super essential for your brain, nerve, and hematological health. It helps your brain and nervous system function properly, as well as help with the formation of red blood cells. It also plays an important role in a process called methylation. However, vitamin B12 is also something that is typically much richer in animal products than plant-based sources. And because plant-based sources are usually have lower amounts of this vitamin than animal sources, there is a big chance that your body may not be getting enough of this in your diet. This is why it is probably best for you to take some supplements for vitamin B12 to get the appropriate amount in your body.
L-carnitine is an essential amino acid that is super important when it comes to getting fatty acids flowing across membranes for energy production. This amino acid is found mainly in meat products, so generally, vegetarians have less of it. L-carnitine levels in plant products are significantly lower than meat products so it is unlikely that you will actually get the L-carnitine that you need in your diet. The best thing to do to get more L-carnitine in your muscles is by taking the right dosage of supplements every day to fill that L-carnitine gap that your diet may not be filling.
Taurine is actually the most abundant amino acid that is in your body and it is definitely one of the most important. It plays a key role in maintaining your cardiac health, immune system function, electrolyte balance, insulin function, and hearing. That is a lot, huh? Taurine, however, is also mainly found in meat and in seafood products so vegetarians will definitely have a bit of a hard time getting enough of it in their diet. It is best if you get the recommended daily dose of taurine in you by taking some supplements to fill in the gap that your diet may not. Ask your doctor what dosage is recommended for you because it may vary depending on your medical history.
Now, vitamin D is very popularly known for coming from sunshine and promoting bone health, helping normalize blood pressure, blood glucose control, supporting heart and brain function, and even enhancing your mood. Vitamin D isn’t just necessarily lacking in vegetarians, in fact, a lot of people are actually lacking in this vitamin in general. Normally, a good 30 minutes in direct exposure to the sun can be enough, but a lot of people can’t really do this because of certain circumstances like work, school, life in general, or even just because of the weather. Everyone can actually benefit in some more vitamin D. To get your vitamin D fix, it is best if you take some supplements every day.
Try a Little Help from Your Friends
Being a vegan is definitely doing wonders for your body. It has been proven that a plant-based diet can significantly improve health and prevent so many diseases. However, some essential vitamins are just harder to come by when you are a vegetarian. This doesn’t mean that you fail as a vegan, it just means that you may need some help from your supplement friends. Go ahead and don’t be afraid to take some supplements to fill in the gap that your diet may not be able to. The best way to go is to ask your doctor for the right dosage you should be taking every day, follow that recommendation, and you are good to go!