Vegan Diet Supplements (And Why You Might Need Them)

Introduction

In todays helpful article you’ll get a broad overview of nutrient supplementation for the vegan diet and whether it is necessary for you or not.

Knowing if you need to take supplements on a vegan diet is not easy, but the more nutritious and healthful your diet is the less likely you will be lacking in the key nutrients your body needs.

There are still key sources of nutrients vegans cannot get from plants though, like vitamin b12, so let’s dive into what you need to know!

Vitamin B12

The most commonly referred to vitamin for vegan deficiency is vitamin B12.

Vitamin B12 is a nutrient produced by bacteria that live in the soil, grazing animals such as cows, sheep and pigs eat the grass upon which these bacteria are attached by way of the soil, and their bodies absorb these vitamins. So in actuality, there are no animals or plants that naturally produce vitamin b12, but it is derived from bacteria.

Because of humanity’s changes away from raw, earthy foods to more sanitary, marketable foods, we now have fewer of these bacteria’s entering our bodies through the veg we eat, so only those who consume animals will get vitamin b12. Because of this if you do not consume any earthy, naturally derived foods you may potentially suffer from a b12 deficiency, by no fault of your own.

An easy way to combat this is to purchase good foods fortified with b12 such as nutritional yeast or certain plant-based milks. Alternatively, you could purchase a good supplement that is trustworthy. (Some more of which you can find at the end of this article)

Omega 3

While researching this topic, I found just how complex omega 3 is, just defining it is difficult. But Omega-3 is the name of a fatty acid that makes up parts of our cells (A fatty acid is an acidic organic compound involved in regulating each cell structure.)

Marketers often use the word ‘essential’ in a way that suggests you need to buy their supplement, but ‘essential’ really refers to the fact that our bodies cannot produce it on our own, but we do indeed obtain it from foods and you can get adequate amounts of omega-3s by eating a variety of ordinary food. However, if you suffer from a specific mild illness and believe you are struggling to obtain omega 3 through your diet, you can top up with a trustworthy supplement.

Foods high in Omega 3 include vegetable oils, leafy vegetables (kale, spinach, broccoli, cauliflower brussels sprouts), nuts (Walnuts almonds pecans), flax seeds and flaxseed oil.

Calcium

Calcium Is a mineral that plays a role in a plethora of areas within the body beyond just good bone and tooth health. It also helps manage muscle contraction and relaxation, as the body releases calcium when a nerve stimulates a muscle.

Calcium also plays a role in the cardiovascular system more specifically, reducing chances of blood clotting because calcium relaxes the muscles that surround blood vessels. Our bodies do not produce calcium on their own, therefore we have to rely on our diets to get the calcium we need. Vegan sources of foods that are high in calcium include dark green vegetables such as kale, spinach, and broccoli, calcium-fortified bread, soy products, and white beans

White beans are a great source of calcium as 100g will give you about 15mg of calcium, furthermore, they’re packed full of fibre and protein so you definitely don’t want to shy away from your white beans!

Calcium Deficiency

As most people know, low levels of calcium will most likely result in brittle and or injury-prone bones. This is because our bones store calcium and require high levels of calcium to remain strong but you may also suffer from consistent muscle cramps.

Zinc

Zinc is another nutrient that our bodies cannot produce on it’s own. But luckily zinc is found in a large variety of plant foods such as, whole grains (Oats, quinoa, brown rice, etc.) as well as tofu, tempeh, legumes (Chickpeas, lentils, black beans, kidney beans) and nuts (Pumpkin seeds, cashews, hemp seeds)

You can also take zinc supplements or multi-nutrient supplements, because of their important role in immune function, zinc is the second most abundant trace mineral in the body behind iron. Zinc is necessary for the activity of the enzymes that aid processes such as metabolism, digestion and nerve function.

Zinc Deficiency

Keep in mind that zinc found in plant-based sources like legumes and whole grains is absorbed less efficiently because of other plant compounds that inhibit absorption. As a result, if you think you may be deficient in zinc you should also consider buying some supplements which you can find below.

Iron

Iron is integral in creating new DNA and red blood cells. In addition to this, it is needed for energy/ metabolism. Furthermore iron plays an essential part in boosting immunity due to its significant role in haemoglobin production which provides oxygen to damaged cells, tissues and organs.

When looking for iron sources know that some are much better all-rounders than others for example Spinach is packed full of nutritional goodness, and legumes are a great choice containing a multitude of nutritional benefits. Pumpkin seeds pack a punch as all you need is a one-ounce serving of pumpkin seeds to get 2.5 mg of iron.

Quinoa is another good source of iron and is also gluten-free meaning it’s a solid choice for those who want to have a nutritional whole grain to go along with their meal.

Broccoli is one the most nutritious greens as just a 1-cup serving of cooked broccoli contains 1 mg of iron.

Tofu is also a good source of calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving. The are some good iron sources to name a few. But of course, if you are struggling to create varied home meals then you can pick up a supplement to aid your bodily functions.

Iron Deficiency

Extreme fatigue, pale skin, chest pain, fast heartbeat or shortness of breath, headache, dizziness/light-headedness, cold hands and feet, Inflammation or soreness of your tongue and Brittle nails are all possible effects of an iron deficiency since the list is so broad I can be difficult to pinpoint what exactly your issue could be.

In most cases, you should visit your doctor and try to increase your nutritional intake by cooking more healthy home-cooked meals. If however, you are aware of a deficiency you have and would like to supplement your diet to take some strain off, please find below a range of vegan-friendly supplements to aid your bodily functions!

How Else Can I Increase My Intake Of These Vitamins And Minerals?

Luckily, even if you are vegan there are a variety of supplements that you can still consume to boost your intake of these minerals and vitamins. Here I will go over some essentials!

Omega 3 Supplements

vegan Omega 3 Supplement

£16.19 for 90 soft gels

£23.99 for 180 soft gel

Holland & Barrett Vegan Omega 3 from Algal Oil 30 Softgel Capsules

Price: £9.99 for 30 capsules

Omvits Vegan Omega 3 DHA Supplement from Algae Oil

60 Capsules with Vitamin E – Sustainable Algal Alternative to Fish Oil

Price: £13.97 for 60 Capsules

Description:

You can rest assured that your supplements do not include any animal products because they are Vegan Society certified.

Omvits manufacturing is compliant with GMP, HACCP, ISO 9001 & Global Food Safety standards. And their algae is grown in purified water, so you don’t have the heavy metals, dioxins, PCBs and other toxins often found in fish oil!

Vitamin B12 supplements

Vegan Vitamin B12 – MyVegan

£5.99 (60 tablets) (Currently on sale for 2.76)

£12.99 (180 tablets) (Currently on sale for £5.98)

Description

Each convenient tablet contains 1000μg of vitamin B12, which plays an important role in the normal functioning of your nervous system, immune system and metabolism, essential for a healthy body and mind.

Vitabright – Vitamin B12 – 365 Vegan Tablets

£9.99 (365 tablets)

High-Strength | Easy To Swallow | 1 Year Supply | Maximum Absorption | Vegan | Non-GMO | Gluten-Free | Lactose-Free | Formulated with black pepper for maximum absorption.

Easy to swallow – tiny 8mm tablets

1 year supply – 365 single tablet daily doses.

High-strength – 1500µg (micrograms)

UK manufactured – To GMP standards using only the finest ingredients.

Vegan Vitamin B12 Tablets – The Protein Works

£4.67 (60 tablets)

£9.34 (120 tablets)

£14.02 (180 tablets)

The Protein Works tablets contain the recommended amount for supplementation of 1000µg per tablet, which will keep those potential health issues at bay, whilst reaping the health benefits that this essential vitamin has to offer.

Calcium Supplements

My vitamins – Calcium & Vitamin D3 Tablets

£4.72 (180 tablets)

Just 2 of these tablets give you 100% of your recommended daily intake of calcium. Which helps with muscle function, and vitamin D which supports your immune system.

Holland & Barrett Vegan Calcium Magnesium Vitamin D & Zinc 120 Tablets

£8.99 (120 tablets)

Holland & Barrett Vegan Calcium, Magnesium, Zinc & Vitamin D contains four proven vitamins and minerals, to help support normal bone and muscle function.

Support your plant-based diet with all the vegan vitamins and nutrients your body needs to stay healthy.

Just Vitamins High Strength Calcium Citrate Capsules – 500mg

£8.95 (90 tablets)

£15.95 ( 180 tablets)

Most calcium supplements contain Calcium Carbonate, however Just Vitamins Calcium capsules use a citrate form which is more easily absorbed and carries all the same benefits. It may be of particular benefit to those who are sensitive to antacids or who have difficulty producing adequate stomach acid; Calcium Carbonate carries a risk of the stomach overcompensating by producing more acid while Calcium Citrate has no effect on stomach acid.

Zinc Supplements

Health span Zinc with vitamin C tablets

£10.45 (360 tablets)

Healthspan uses zinc citrate, which is easily absorbed, helping to maximise the benefits of this amazing nutrient. Plus, it’s all packed into a one-a-day, easy-to-swallow tablet.

Who is this for?

This vitamin C and zinc formulation is ideal for those who want to look after their immunity, fertility, bones and overall wellbeing in one vegan, easy-swallow daily tablet.

Holland & Barrett Zinc Picolinate 100 Tablets 25mg

£4.99 (100 tablets)

Holland & Barrett Zinc Picolinate tablet is a one-a-day, high potency zinc supplement. Zinc contributes to the normal function of the immune system. It also helps in the maintenance of normal skin, hair and nails. It also aids normal cell division and maintenance of normal vision. Supplements are suitable for Vegan and Vegetarian.

New Leaf 50mg Highest Strength Zinc Tablets 4-Month Supply (Amazon)

£7.95 (120 tablets)

£9.95 (360 tablets)

New Leaf Zinc supplement delivers multiple benefits including support for your immune system by activating enzymes. Each serving of 1 ultra-small tablet provides 50mg Zinc in the form of Zinc Citrate, which is equivalent to 500% NRV. Each bottle contains 120 Zinc tablets of high strength that will last for 4 months. VEGAN & GMO-FREE – New Leaf’s Zinc food supplement is proudly manufactured in the EU and contains only high-grade ingredients to ensure they’re non-GMO and suitable for vegans.

Iron Supplements

Veganicity – Chelated Iron 24mg

£5.73 (90 tablets)

Description

This supplement is an easily absorbed amino acid form closely resembles how Iron appears in nature.

Holland & Barrett Iron & Vitamin C 30 Tablets

£1.99 (30 tablets)

£5.99 (100 tablets)

Holland & Barrett Iron and Vitamin C tablets are a food supplement to aid the reduction of tiredness and fatigue. They’re also formulated to support the normal formation of red blood cells, haemoglobin, and immune system function. Iron supports normal oxygen transport around the body, and normal function of the immune system, whilst Vitamin C supports non-haem iron absorption and immune system function.

Now Iron Complex supplements

£6.76 (100 tablets)

Description

NOW® Iron Complex is a unique blend of Ferrochel® Iron (a bioavailable form of iron) and its important co-nutrients combined with complementary botanicals. Iron is a mineral required for the formation of hemoglobin, a molecule that transports oxygen to the cells throughout the body in red blood cells.