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.
Vitamin D (with K2)
Apple Cider Vinegar
MSM, Jing and Reishi (Medicinal Mushrooms and Tonic Herbs) – More information here
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.
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.
Q10 is a substance that is made in the human body and functions like an antioxidant. It’s important because it helps give energy, boost the immune system, and scavenges for free radicals. The highest concentrations of CoQ10 are found in the heart, liver, kidneys, and pancreas. Luckily, vegetable sources of CoQ10 include spinach, broccoli, and cauliflower. Legumes such as peanuts and soybeans are the best non-animal sources of the substance. If you feel that your CoQ10 levels are low, particularly if you have low energy levels, obtain a blood test as soon as you can & discuss supplementation possibilities with your doctor.
Gut Love – A healthy digestive system (a.k.a. gut) essentially helps run the show when it comes to your overall general health. In fact, your gut houses many cells that help make up your complex immune system, which is why we believe a healthy gut isn’t just about high doses of probiotics, its also about probiotic diversity. It also supports a healthy balance of beneficial gut bacteria & relieves symptoms of mild bloating, gas and constipation.
Apple Cider Vinegar is the superfood hero hailed for its range of traditional uses for wellbeing and vitality. It is made by naturally fermenting apples into cider and then into vinegar leaving you with a nutritious but not so delicious liquid.
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.
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).
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.
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