Important dietary supplements for a vegan diet
You should take these food supplements when following a vegan diet to prevent a deficiency.
A comprehensive guide to food supplements as part of a vegan diet
The growing popularity of the vegan diet not only shows a change in individual lifestyles, but also an increased awareness of environmental issues and animal rights. Veganism has evolved from a niche to a mainstream trend and many people are looking for ways to make their diet plant-based. In this blog post, we will look at various important nutrients in the context of a vegan diet and why supplements can play an important role.
Why are supplements important for vegans?
Opting for an all plant-based diet undoubtedly brings many health benefits, but it also requires careful planning to ensure that all essential nutrients are covered. Vegans run the risk of developing certain nutrient gaps, and this is where supplements come into play. Potential nutrient gaps can be particularly common with a purely plant-based diet. Vitamin B12, iron and omega-3 fatty acids are particularly crucial. Deficiencies in these key nutrients can lead to long-term health problems. It is therefore very important to pay attention to a balanced intake. Through targeted supplementation, vegans can ensure that they get these key nutrients in adequate amounts to prevent potential deficiencies.
Vitamin B12: The key to a vegan diet
The importance of vitamin B12 for vegans cannot be overemphasized. This essential vitamin plays a crucial role in our nervous system, blood formation and DNA synthesis. Why is vitamin B12 so crucial for vegans and how can you ensure that you are getting sufficient amounts of this vitamin?
Why vitamin B12 is crucial for vegans
Vitamin B12 is a vital nutrient that is almost exclusively found in animal products. It plays a key role in the formation of red blood cells and the maintenance of a healthy nervous system. Vegans who abstain from animal products have a higher risk of vitamin B12 deficiency. Such a deficiency can have serious consequences, including anemia and neurological problems.
Why a regular intake of vitamin B12 is important
Despite the body's ability to store vitamin B12, regular intake is essential. A chronic deficiency can lead to irreversible damage, even if the symptoms are not immediately apparent. It is therefore advisable to ensure a sufficient supply of vitamin B12 on an ongoing basis. Make sure that the vitamin B12 preparation contains methylcobalamin and/or adenosylcobalamin. These forms are bioactive and natural forms of vitamin B12 and are more easily absorbed in the body than cyanocobalamin, a synthetic form. In addition to methylcobalamin and adenosylcobalamin, our Vitamin B12 TRIO 1000 µg drops contain folic acid (vitamin B9). This enables a synergistic effect to be achieved.
Pitfalls of algae-based B12 supplements and innovative alternatives
Algae-based B12 supplements are very popular in online shops. However, there is a catch: spirulina products usually contain vitamin B12 analogs without vitamin efficacy. An investigation by the Baden-Württemberg Chemical and Veterinary Investigation Office (CVUA) revealed that the amounts of B12 stated on the packaging of algae products such as chlorella in particular are often significantly higher than the actual content. This makes algae products less reliable sources of B12 than assumed.
Importance of omega-3 fatty acids for vegans
Plant-based iron: How vegans can boost their health
Iron is an essential trace element whose availability in plant foods is considered less absorbable compared to animal sources. However, the absorption of non-heme iron from plant sources can be improved by combining it with vitamin C.
- the normal formation of red blood cells and haemoglobin
- normal cognitive function
- normal energy metabolism
- to normal oxygen transport in the body
- to the normal function of the immune system
- to reduce tiredness and fatigue
There are numerous iron-rich foods in a balanced vegan diet that can help to cover the need for this important trace element. Pulses, such as lentils, chickpeas and black beans, are excellent sources of plant-based iron. Green leafy vegetables, especially spinach and kale, also provide a significant amount of iron. Nuts and seeds, such as pumpkin seeds, sunflower seeds and sesame seeds, can also contribute to an iron-rich diet. By eating a variety of these foods, vegans can ensure they are getting enough iron to support their health and energy levels. It is important to combine iron-rich foods with vitamin C-rich options to optimize the absorption of non-heme iron.
Our iron capsules combine high-dose iron bisglycinate (most bioavailable form of iron) with natural vitamin C from the acerola cherry, which increases iron absorption. Vitamin C offers additional health benefits as it contributes to the normal function of the immune system, collagen formation, energy metabolism and the normal function of the nervous system. Each capsule contains 40 mg iron bisglycinate and 40 mg vitamin C from the acerola cherry. The iron bisglycinate form is considered to be particularly bioavailable, as the iron is bound to the amino acid L-glycine, and the addition of vitamin C from a natural source considerably increases the absorption capacity.
Zinc in the vegan diet: challenges and sources
Vegan diets can present particular challenges in terms of zinc absorption as plant-based foods often contain phytates, which can impair zinc absorption. Despite these challenges, vegans can still get zinc from a variety of plant sources. Nuts such as cashews and almonds, seeds such as pumpkin seeds, legumes such as lentils and whole grains are rich in zinc. The combination of these foods in a balanced diet can help to meet zinc requirements. However, it is important to pay attention to the variety and quantity of these zinc sources to ensure that zinc intake meets individual needs. If needed, herbal zinc supplements can also be considered to ensure an optimal supply.
Zinc, an essential trace element, plays a crucial role in numerous physiological processes in the human body. Its importance extends across various aspects of health, contributing not only to normal acid-base metabolism, carbohydrate and fat metabolism, but also influencing cognitive function, DNA synthesis and fertility. Zinc plays a role in the metabolism of macronutrients, fatty acids and vitamin A, while also contributing to normal protein synthesis and the maintenance of bones, hair, skin and nails. Of particular note is its role in maintaining normal testosterone levels, vision and immune system function. Zinc also acts as a protective shield against oxidative stress and plays a crucial role in cell division. This variety of functions underlines the importance of adequate zinc intake for holistic health and well-being.
Selenium in vegans: a key role for health and well-being
Selenium, an essential trace element, plays a crucial role in numerous physiological processes in the human body. It acts as a cofactor for enzymes and has antioxidant properties that protect the body from oxidative stress. Plant foods such as porcini mushrooms and Brazil nuts in particular can be good sources of selenium for vegans, who often face the challenge of meeting their selenium requirements without animal sources.
The availability of selenium in plants depends on the selenium content of the soil, whereby soils in Germany are considered to be low in selenium on average. A lack of selenium can lead to various health problems, as selenium regulates the function of the thyroid gland, influences hair and nail health and strengthens the immune system, among other things.
Vegans may have an increased risk of selenium deficiency due to their diet. The positive effects of selenium extend to maintaining normal hair and nails, supporting the immune system, regulating thyroid function and protecting cells from oxidative stress. A conscious approach to selenium sources in the vegan diet and, if necessary, the use of dietary supplements can help to ensure an optimal selenium status and prevent possible deficiency symptoms.
Recognizing a selenium deficiency: early signals for action
Identifying a selenium deficiency requires attention to various physical signals. A weakened immune system, manifested by frequent infections or prolonged recovery times, can indicate a selenium deficiency. Hair loss, brittle nails and skin problems can also be signs of an inadequate selenium supply. Impaired thyroid function, which can manifest itself through changes in metabolism or unexplained weight changes, should also be taken seriously. Increased susceptibility to oxidative stress can manifest itself in premature ageing or a general feeling of exhaustion.
Early recognition of symptoms of selenium deficiency is crucial in order to take timely action and prevent potential health problems. If you are unsure or have persistent symptoms, it is advisable to consult a healthcare provider and, if necessary, have a blood test to check the selenium status in your body. If you suspect that you have a deficiency, you can meet your daily requirements with just a few drops of our high-dose, vegan selenium supplement.
Conclusion
In this comprehensive blog post, we have examined the challenges and opportunities of the vegan diet in terms of important nutrients. Choosing a plant-based lifestyle undoubtedly offers numerous health benefits, but requires conscious planning to prevent potential nutritional gaps. Dietary supplements play a crucial role in this by providing a reliable source of essential vitamins and minerals.
The importance of vitamin B12 for vegans is particularly noteworthy, as it plays a key role in the nervous system, blood formation and DNA synthesis. The right choice of B12 preparations that contain methylcobalamin and/or adenosylcobalamin is crucial.
Omega-3 fatty acids, especially EPA and DHA, are another essential supplement for vegans who do not consume fish. Algae oil is a sustainable and effective source here.
Zinc, a crucial trace element, and selenium, an important antioxidant, represent additional key components due to challenges in plant-based nutrition. The conscious selection of plant-based foods and, if necessary, dietary supplements enables vegans to meet their needs.
Detecting nutrient deficiencies, particularly selenium, requires mindfulness of physical signals. Early action, supported by blood tests and nutritional supplements if necessary, can help prevent possible health problems.
Overall, this blog post underlines the importance of a balanced, planned vegan diet and the supporting contribution of dietary supplements to ensure an optimal supply of essential nutrients and thus improve health and well-being.
