Supplementation in a vegan diet

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Supplementation in a vegan diet

A vegan diet is gaining in popularity, but due to the exclusion of all animal products it can cause certain deficiencies in the body. In order to prevent them, adequate supplementation is necessary, especially of vitamin B12, zinc and calcium. However, dietary supplementation should not be your own invention, but based on the results of blood tests discussed with your doctor and nutritionist.

The vegan diet, although highly restrictive, is becoming more and more popular every year. Veganism involves the exclusion of all animal products. While we all remember the most basic ones such as meat, fish and dairy products, we often miss out on products such as honey, gelatine and gelatine-based sweets or other sweets containing milk or butter. The large number of excluded products can cause deficiencies in a vegan, hence the need for adequate supplementation in a vegan diet.

Essential nutritional supplements for a vegan diet

Vitamin B12

Vitamin B12 is the first vitamin that a person deciding to convert to veganism should think about supplementing. Vitamin B12, also known as cyanocobalamin, is not a natural component of any plant, and consequently, in a diet devoid of zoonotic products, we are unable to ensure an adequate supply. The requirement for vitamin B12 in an adult is approximately 2 µg/day. The main and most serious consequences of a deficiency are anaemia and anaemia, caused by impaired haemopoietic processes, mainly with insufficient production of red blood cells. Deficiency can also contribute to the development of cardiovascular disease.

Vitamin D

In our latitude, vitamin D supplementation is absolutely essential all year round regardless of what diet one is on. Vitamin D is primarily synthesised thanks to sunlight. Given the number of sunny days per year, we are not able to provide ourselves with adequate levels of it in the body and supplementation is therefore necessary.

Recommended dietary supplements in a vegan diet

The following ingredients may require adequate supplementation, but it is not essential as in the case of vitamin B12 and vitamin D. Their possible supplementation should be determined on the basis of consultation with your doctor and blood test results.

Zinc

Zinc is one of the micronutrients necessary for the proper functioning of the human body. As the name suggests, the need for this micronutrient is low, no more than 100 mg, while a deficiency of any one of them may have serious health consequences. This is exactly the situation with zinc. As with vitamin B12, animal products are the best source of zinc and its supplementation may therefore be necessary. Although zinc is only required in the range of 3-12 mg/day, it is responsible for the body’s immunity, blood pressure, bone mineralisation and pancreas function, and thus the appropriate level of insulin in the body. In addition, its appropriate level improves the condition of hair, nails and skin, among other things, by supporting the treatment of acne.

You may be asking yourself “is zinc supplementation really necessary?”. We are already running with an answer. Well, animal products containing zinc are free of phytates and oxalates, which combine with zinc to form complexes that hinder their absorption. Problems with zinc absorption from plant products may result in deficiencies of this micronutrient, which can only be remedied by appropriate supplementation. 

Calcium

Calcium is another important mineral, and its requirement in the body of the average adult is 1,000 mg. The main source of calcium is dairy, which, as an animal product, is completely eliminated from the vegan diet. Its supplementation may also be necessary as it has a number of important functions such as:

it is a building material for teeth and bones

is involved in muscle contraction

reduces the permeability of blood vessels and therefore has an anti-oedematous, anti-inflammatory and anti-allergic effect

is a factor influencing blood clotting

When the body notices a deficiency of calcium, which may be caused by an inadequate supply of calcium in the diet or by problems with absorption, it begins processes to provide the required levels. As it has to get it from somewhere, it finds its largest source, the bones, and begins to take it in systematically. If this process continues for a long time, the bones become decalcified and osteoporosis develops.

Omega 3

By eliminating the consumption of meat and, above all, fatty fish, we remove the main source of omega 3 acids from the diet. These acids have many different functions, e.g. they have a beneficial effect on the cardiovascular system, support the treatment of depression and other mental illnesses, and act against cancer. Vegetable oils (e.g. rapeseed, linseed), flaxseed and nuts (almonds, walnuts) and pumpkin seeds are sources of omega 3 in a plant-based diet, but it is worth monitoring whether the supply of these products in the body is sufficient.

Iron

Iron supplementation on a plant-based diet is not necessary from the outset, but it is certainly a parameter that needs to be monitored regularly and, if levels are found to be too low during blood tests, it is important to react by including a suitable supplement in the diet. Its main sources in vegans and vegetarians are the products on the following list and it is worth introducing them systematically into the diet.

Sources of iron in a plant-based diet include: pumpkin seeds, wheat bran, soya, dry seeds, white beans, dry seeds, pistachios, red lentils, dry seeds, parsley, dried apricots.

Which dietary supplements to choose?

The subject of choosing supplements is extremely difficult due to the huge number of them on the market. What is certain is that there is nothing to choose them blindly and it is worth carefully reviewing the labels checking whether they have any studies confirming their safety and effectiveness. In addition, an important aspect with a vegan diet is to look for information on the packaging precisely as to whether they are vegan or not, as dietary supplements can also have an animal-derived ingredient added.

Dietary supplements – summary

Dietary supplementation on a vegan diet is a very important aspect and should not be ignored. When switching to a vegan diet, as well as during the course of the diet, you should consult your doctor and nutritionist, and take regular blood tests and discuss them with your doctor to make sure everything is in order. Doing so will allow you to be aware and reassured about your health. It will ensure that any deficiencies can be quickly caught and eliminated by introducing complementary dietary supplementation. 

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