A vegan diet is often low in nutrients. Vitamin B-12 – an essential nutrient, is absent in this type of diet and leads to a plethora of body ailments. In this post, we will learn about 6 key vitamins and supplements for a vegan diet and their benefits. Keep reading to know all about it.
Some Common Types of Supplements for a Vegan Diet
It is only natural that vitamin B-12 hit the top spot on our list. According to experts, it’s crucial for maintaining a plethora of bodily functions. This include the formation of red blood cells, metabolizing proteins, and building up a healthy nervous system. They further add that it’s important for vegans to get their vitamin B-12 level in the bloodstream checked at regular intervals.
A 2014 study concluded the fact that eating nori (a type of seaweed) regularly stimulates the level of vitamin B-12 and other important nutrients for vegans, such as iron and polyunsaturated fatty acids. You can also try out Astragalus – a revolutionary supplement that helps in strengthening the immune system and lowering cortisol levels and stress. It’s also rich in anti-cancer, anti-ageing, and anti-inflammatory properties.
Omega – 3 Fatty Acids
Omega – 3 Fatty acids are a great source of healthy fats. Though a vegan diet contains a high amount of certain fatty acids, it misses out many. Recent research concluded the fact that Omega – 3 fatty acids play a critical role in the treatment of depression, inflammatory bowel disease, attention deficit hyperactivity disorder, and childhood allergies. Fish and fish oils contain a high amount of omega – 3 fatty acids and help the body in countering a wide array of diseases.
Vitamin D is fat-soluble and helps enhance the absorption of calcium and phosphorus from the gut. According to studies, Vitamin D is an essential element for the body and is necessary for cell division. Vegan diets often lack this crucial vitamin.
According to experts, vegans must keep track of the level of vitamin D in their bloodstream. Consuming foods rich in Vitamin D (such as milk) and exposure to sunlight enriches the body with this nutrient.
Iron is a nutrient that helps in the formation of DNA and red blood cells. It also helps in the transportation of oxygen in the blood and stimulating metabolism. According to a 2017 study, the diet consumed by vegans is deficient in iron and other essential minerals needed for the formation of red blood cells and DNA. The study further added that this iron-deficient diet of vegans is the reason why they must take refuge to supplements rich in Iron.
Calcium is yet another essential nutrient that most vegans lack in their diet. It plays an important role in the formation of bone and teeth. It also helps in muscle function and improves cardiac health. A 2014 study concluded the fact that calcium levels are lowest in vegans, compared to omnivores and non-vegetarians.
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Vitamin K is yet another essential nutrient that a vegan diet often lacks. Vitamin K helps with blood clotting and wound healing. Vitamin K-2 is a subset of vitamin K that is partly present in some dairy products and egg yolks. As vegans don’t eat eggs, their bodies remain deprived of this necessary nutrient. Consuming a vegan probiotic supplement may help them recover from this situation to some extent.
So, here was our list of top 6 supplements for a vegan diet. Ray’s Healthy Living is a premier online portal from where you can purchase most of these vitamins and supplements. So, get in touch with us today!