The Best Vegan Supplements to Support Your Diet
If you’ve chosen the vegan lifestyle, you’re already aware of the immense benefits it can bring to your health, the environment, and of course, the animals. But removing animal products from your diet sometimes means you need to be a bit more vigilant about getting all the nutrients your body requires. The good news is that there are plenty of amazing vegan supplements out there to help you stay healthy and energized. Let’s explore the best vegan supplements you should consider incorporating into your diet.
1. Vitamin B12
First on the list is Vitamin B12, an absolute must-have for anyone on a vegan diet. B12 plays a vital role in many body functions, including nerve cell health, red blood cell formation, and DNA synthesis. Since B12 is primarily found in animal products, vegans need to seek alternative sources. Fortunately, many vegan B12 supplements are made from non-animal sources, ensuring you get your daily dose without compromising your values.
2. Vitamin D
Next up is Vitamin D, famously known as the “sunshine vitamin.” It’s crucial for bone health, immune function, and mood regulation. While our body can make Vitamin D when exposed to sunlight, factors like living in colder climates, wearing sunscreen, or spending a lot of time indoors can limit our production. Vegan Vitamin D supplements often come from lichen, a type of fungi, making them a great plant-based source of this essential nutrient.
3. Omega-3 Fatty Acids
Omega-3s are important fats that your body can’t make on its own, playing a crucial role in brain function as well as normal growth and development. For vegans, finding plant-based sources of omega-3s is crucial since fish, a common omega-3 source, is off the table. Look for vegan omega-3 supplements made from algae oil, which provide the beneficial EPA and DHA directly, just like fish, but without the fish!
4. Iron
Iron is a key nutrient in forming red blood cells, which transport oxygen around your body. While there are plant-based sources of iron, the type found in plants (non-heme iron) is not absorbed by the body as efficiently as the heme iron in animal products. To combat this, vegans can turn to iron supplements to help meet their needs. Don’t forget to pair your iron supplement with a source of vitamin C to boost absorption!
5. Calcium
Calcium is famous for its role in building and maintaining strong bones, but it’s also important for heart, muscle, and nerve function. Many associate calcium with dairy products, but fear not, vegans! There are plenty of vegan calcium supplements derived from marine algae (calcified seaweed) that can help you meet your calcium requirements.
6. Zinc
Zinc is a mineral that’s crucial for immune function, wound healing, and DNA synthesis. Plant-based foods do contain zinc, but like iron, zinc from these sources isn’t as easily absorbed by our bodies. Adding a vegan zinc supplement to your diet can help ensure you’re getting enough of this important nutrient.
7. Vitamin K2
While not as well-known as some of the other vitamins, Vitamin K2 is vital for bone and heart health. It works by transporting calcium to the bones and away from the arteries. Natto, a Japanese fermented soybean dish, is one of the few vegan food sources of Vitamin K2. Since natto might not be everyone’s cup of tea, vegan K2 supplements derived from bacterial fermentation are an excellent alternative.
8. Iodine
Last but definitely not least, iodine is crucial for thyroid function, which controls growth, metabolism, and many other important body functions. Vegans might not get enough iodine if they don’t consume iodized salt or sea vegetables regularly. A vegan iodine supplement can help support thyroid health without the need for animal products.
Wrapping It Up
Adopting a vegan diet is a commendable choice for your health, the environment, and animals. While plant-based diets can provide nearly all the nutrients you need, certain nutrients can be a bit tricky. Lucky for us, the world of vegan supplements is rich and diverse, offering plenty of options to ensure you remain healthy and vibrant on your vegan journey. Just remember, it’s always a good idea to consult with a healthcare provider before starting any new supplement regimen. Here’s to your health!