SUPPLEMENTATION – VEGAN NUTRITION

Advertisement / More and more people decide to live vegan, whether for ethical, ecological or health reasons. With the trend towards veganism, the food supplement industry is also booming.

But what really makes sense, which supplements do you really need?

What prejudices vegans have to deal with every day, I have explained already here in detail.

Stating vegans are basically exposed to the danger of nutrient deficiency is simply wrong. There are indeed some nutrients that can be neglected in a vegan lifestyle, but through a balanced and wholesome diet these are usually sufficiently added to the body.

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Supplements

Vitamin B12 Spray

Vitamin D3 with K2

Zinc

Iron

Omega 3

Maca Powder

Vegetable Protein

Cannabis Oil

Additional:

MSM, Jing and Reishi (Medicinal Mushrooms and Tonic Herbs) – More information here

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Only with vitamin B12 is the use of dietary supplements absolutely necessary, since it (almost) does not occur in vegetable food.

We only need it in very small quantities (approx. 3 mg/day), but these are indispensable. It protects nerve cells and blood vessels and promotes blood formation in the bone marrow. At intake, much of it is stored in the liver and kidneys.

Neither humans, animals nor plants are able to produce vitamin B12 themselves. It is synthesized exclusively by certain microorganisms that occur either in the digestive tract of certain herbivorous animals (e.g. ruminants) or on plants.

Theoretically, we could take it up through plant foods to which the microorganisms adhere – but only if we did not wash them and consume them together with soil. That’s not really an option, of course.

For this reason, vegans and people who consume very little meat and dairy products should definitely take vitamin B12.

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Vitamin D deficiency affects mood. Unfortunately, it is almost non-existent in plant foods, except in avocados and certain fungi.

The majority of our vitamin D reserves are produced by sunlight. It is therefore important to spend a lot of time outside during the warm season to replenish your vitamin D reserves. During long dark winter months it can come despite reserves to a lack – not only with Veganism. In this case, vitamin D capsules or drops can help you as a dietary supplement.

Zinc is not found in large amounts in plant foods (as far as can be detected, vegetarians have similar zinc status to non-vegetarians).  It is important for immunity and if you find you’re easily catching colds, a modest zinc supplement might solve the problem.

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Iron is a nutrient used to make new DNA and red blood cells, as well as carry oxygen in the blood. It’s also needed for energy metabolism.

Vegans not getting enough iron from their diets should consider fortified foods or a supplement. However, overly high levels can be harmful and iron supplements are not recommended for everyone.

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Omega 3 fatty acids play a structural role in your brain and eyes. Adequate dietary levels also seem important for brain development and preventing inflammation, depression, breast cancer and ADHD.

Plants with a high ALA content include flaxseeds, chia seeds, walnuts, hemp seeds and soybeans. EPA and DHA are mostly found in animal products such as fatty fish and fish oil.

The best source is actually algae. Yep, algae, the underwater plant that many fish eat (this is likely where they get so much omega-3, so by consuming it, you’re going straight to the source).

Maca, an organic superfood treasure of South America, has gained a reputation for helping balance hormones. It does not contain any hormones, but rather it contains the nutrients necessary to support normal hormone production. It has also been used as a way to increase fertility. It is naturally high in minerals (calcium, potassium, iron, magnesium, phosphorus and zinc), up to 20 essential fatty acids, lipids, fiber, carbohydrates, protein, and amino acids.

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The main argument against vegan nutrition and for meat consumption is often cited as the need for protein, especially among athletes. There are two things that are forgotten.

Herbivorous animals – Even those from whom the flesh comes, have built up these muscles through vegetarian diets. So if you go back in the food chain, plants are always the basis

Proteins consist of amino acids. Essential amino acids must be ingested with food and they occur exclusively in plants.

Vegetable protein is therefore very valuable for our body. We can consume this via protein-rich plant foods, e.g. pulses, soya, oilseeds … If you only consume these foods rarely or reluctantly, you can incorporate vegan protein powder as a dietary supplement (pea powder, hemp or soya protein).

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CBD is not recognised as a medicine, it is considered to have many positive effects on the body and mind. The active ingredient is perceived as analgesic and anti-inflammatory and can alleviate symptoms of epilepsy, depression as well as anxiety and sleep disorders.

Sometimes CBD is even attributed with a positive influence in the fight against cancer cells.

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Anyone who eats one-sidedly and predominantly from processed foods, whether vegan or not, cannot absorb enough nutrients and must expect deficiency symptoms. Lots of fresh fruit and vegetables, herbs, wholemeal cereals, legumes and nuts bring variety to your plate and enough vitamins for you, etc.

Seasonal, regional foods are best suited for this because fruit and vegetables lose nutrients through long storage and transport. In addition, our planet already offers a great variety that is just waiting to be discovered

Love, Nathalie.