These Vegan Supplements will Help You get the Balance You Want
Making the decision to transition from a traditional, omnivorous diet to a vegan diet has garnered the attention of political figures, celebrities, and thousands around the globe. In 2011, People for the Equal Treatment of Animals found five percent of US people are living a vegetarian lifestyle and 2.5 percent are vegans. Although vegans gain the benefit of eating healthy, some vegans are quickly falling behind on maintaining their nutrition. Most people get many of their nutrients from eating a variety of fish, meats, dairy, and vegetables; however, knowing what vegan supplements you need to take will even the playing field and restore vegans to a superior health.
Even when eating green, leafy vegetables and mushrooms, you will still fall short in obtaining enough vitamin B12 in your diet. All vegans need to take a vitamin B12 supplement, but the form needs to cyanocobalamin. Methylcobalamin requires double, if not triple, the dosage of cyanocobalamin to achieve the appropriate 25 to 100 micrograms per day. Additionally, vegans should follow the following tips for vitamin B12 supplements:
Start taking vitamin B12 as soon as possible.
If you haven’t taken vitamin B12 in a few weeks, or months, start out with a 2,000 microgram dose per day for one month. Talk with your physician about your current vitamin B12 levels to find out what dose is right for you.
Vitamin D is synthesized in the skin from the presence of UV light. However, spending time outdoors is not always a viable option, and milk, the primary source of Vitamin D for the public, is not acceptable for vegans. Therefore, a Vitamin D supplement should be taken.
Iodine is commonly found in dairy products and iodized salt. Iodine is necessary for the production of thyroid hormones, so a deficiency in iodine may lead to hypothyroidism, goiter, and other severe developmental conditions.
To get enough calcium from the vegan diet, a person would have to eat three to four cups of cooked greens per day. This would lead to boredom and a lack of passion for the vegan lifestyle. A calcium supplement can help ensure vegans get adequate calcium in the diet.
Young women are more susceptible to developing an iron deficiency due to their menses. Iron is necessary for the successful transportation of oxygen in hemoglobin to various cells. Most vegans will benefit from a low to medium dosage of an iron supplement, especially women. Additionally, an L-lysine supplement can assist in the bioavailability absorption of iron.
Docosahexaenoic acid (DHA) is a precursor to many different proteins, structural fibers, and cellular membranes in the body. It’s also an important component of brain cells, nerves, and retinal tissue. Although research on DHA supplements has not been extensively conclusive, some advocate for a DHA supplement for vegans in the about 200 to 300 mg every other day.
Staying healthy and being a vegan is an excellent way to reduce your impact on the planet. However, vegans can easily become malnourished due to the lack of some vitamins and minerals. By taking the above-mentioned vegan supplements, you can ensure your health stays positive while living a vegan lifestyle.