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5 Essential Supplements Every Vegan and Vegetarian Should Consider
As more people embrace plant-based diets, it’s crucial to ensure that we’re getting all the nutrients our bodies need. While a well-planned vegan or vegetarian diet can provide most vitamins and minerals, some essential nutrients may still require supplementation. Here are five supplements that every vegan and vegetarian should consider incorporating into their routine.
1. Vitamin B12
Vitamin B12 is vital for nerve function and the production of DNA and red blood cells. While it is primarily found in animal products, vegans are at risk of deficiency. A daily supplement or fortified foods can help meet the necessary intake.
Recommended Dosage: 25-100 micrograms per day or 1000 micrograms weekly.
Reference: Allen, L. H. (2009). Vitamin B12 deficiency in developing countries. Current Opinion in Clinical Nutrition and Metabolic Care, 12(3), 274-280.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, are important for heart and brain health. While plant sources like flaxseeds and chia seeds provide ALA, it’s beneficial for vegans and vegetarians to supplement with algae-based omega-3s to ensure adequate levels of EPA and DHA.
Recommended Dosage: 200-300 mg of combined EPA and DHA daily.
Reference: Schwab, U., & Li, M. (2017). The potential role of omega-3 fatty acids in the prevention and treatment of disease. Journal of the American College of Nutrition, 36(6), 448-457.
3. Iron
While iron is present in many plant foods, it is often in the non-heme form, which is less efficiently absorbed by the body. Vegans and vegetarians should consider an iron supplement, especially women of childbearing age, who are at higher risk for deficiency.
Recommended Dosage: 8 mg per day for men and postmenopausal women; 18 mg for women of childbearing age.
Reference: Hurrell, R. F., & Egli, I. (2010). Iron bioavailability and dietary reference values. The American Journal of Clinical Nutrition, 91(1), 159S-167S.
4. Vitamin D
Vitamin D is essential for bone health and immune function. It can be challenging to get enough from diet alone, especially for those living in areas with limited sunlight. Vegans and vegetarians should consider a vitamin D2 or D3 (from lichen) supplement to maintain optimal levels.
Recommended Dosage: 600-800 IU per day, depending on age and individual needs.
Reference: Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266-281.
5. Zinc
Zinc plays a crucial role in immune function, protein synthesis, and DNA synthesis. Plant-based diets can be lower in bioavailable zinc due to phytates found in grains and legumes. A supplement can help vegans and vegetarians achieve adequate zinc levels.
Recommended Dosage: 8 mg per day for women and 11 mg per day for men.
Reference: Shankar, A. H., & Prasad, A. S. (1998). Zinc and immune function: the biological basis of altered resistance to infection. The American Journal of Clinical Nutrition, 68(2), 447S-463S.
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