Do vegans need supplements? This is a contentious topic that comes up quite often. It usually sparks a heated debate between veterans and new vegans. It’s time for the final settlement…
A varied and healthy vegan diet can provide almost all the essential nutrients in adequate quantities.
You’re shouting “Noooo!” It provides everything we need!” I hear you shouting “Noooo!”
It is a sad fact that vegans and vegetarians are more likely to struggle with modern food production systems.
This doesn’t necessarily mean that a vegan diet will be unhealthy or unnatural.
This means that our methods of growing, producing, and consuming food have changed. With an ever-growing population comes increased demands on food production systems. Certain nutrients are becoming more difficult to find.
Vitamin B12
Vitamins B12 are naturally produced by bacteria in the soil. Both humans and animals have traditionally gotten it from unwashed plants. We wash vegetables before eating them, and for good reason. Food production is so clean that all vegetables are washed with chlorine or other sterilizing chemicals, so there’s no trace of B12.
Most people don’t know that B12 supplements 1 are given to farmed animals, and this is how the vitamin ultimately ends up in their flesh. The argument that meat is a natural source for B12 doesn’t hold up, as meat-eaters essentially ingest B12 supplements that have been recycled from animals who were given them. It is vital that our bodies have access to reliable sources of vitamin B12. Vitamin B12 is essential for healthy circulation and red blood cell production.
It can take years to develop a B12 deficit 2. So, on the one hand, it’s okay to not have taken B12 for a while. However, you should be aware that symptoms can become serious.
You should consume at least 5 ugs (micrograms), daily, of supplements or fortified food to ensure adequate intake. B12 is used in food and supplements. It’s made commercially by growing bacteria cultures in large vats.
There are two types of B12 supplements: cyanocobalamin (cheap), and methylcobalamin, which can be expensive. Cyanocobalamin, the stable form of B12 that is ‘inactive’, is used to supplement and fortify food and beverages. Your body activates it once it has been ingested. Methylcobalamin, which is the active form of vitamin B12, does not require any metabolic reactions. It is more expensive and less stable.
Which one should you choose? cyanocobalamin, the inexpensive form of B12, is fine unless you are a heavy smoker 3 or have any other serious conditions that affect your metabolism. Safe intakes of up to 2,000ug per day are possible. You can also take a lower daily dose or a higher dose several times per week.
Vitamin D
vitamin D is essential for strong bones, teeth, and muscles. It also plays an important role in our metabolism. Vitamin D is made in the skin by sunlight exposure. This is the primary source of vitamin D.
You will need to use sun-block and cover your skin if you live in a country like the UK where there isn’t enough sunlight during winter. To make sufficient vitamin D, the body needs only 20 minutes of sun exposure on the arms and face.
If sunlight is impossible, fortified breakfast cereals, bread, plant milk, and vegan margarine may be an option. However, they might not be sufficient. There are two types of supplements. Your body can use either one or both. However, it is advisable to verify the source. Vitamin D2 is vegan and vitamin D3 can come from an animal.
Many vegan foods have vitamin D2 added to them. However, most cereals do not specify that vitamin D is of animal origin. There are many options for vegan vitamin D2 supplements that you can choose from. If you require a higher level of D3, there are products made from mushrooms or algae that contain D3. You should not exceed 10 ugs daily when deciding on your dosage.
Iodine
Iodine has been hot lately, with many tabloid ‘experts warning that vegans are not getting enough. This mineral is essential for thyroid function. It regulates how energy is created and used in the body. The soil they are grown in/on has a varying amount of iodine. This determines how much iodine plants have. Vegans can obtain more iodine if they live closer to the ocean. However, this is not always possible.
Seaweed, which grows in seawater is always a good source. It includes nori and dulse as well as the kelp family (kombu and arame) and wakame. However, kelp can absorb more than other seaweeds. You may also get too much iodine.
Seaweed consumption should be encouraged, but kelp should not be consumed in excess. A kelp supplement is the best way to know how much iodine your body is taking. You don’t need to worry about overdoing it. A daily intake of 140 ugs is recommended. However, intakes greater than 500 ugs is safe.
Iodised salt is used in many countries to ensure adequate iodine intake. However, it is not common in the UK. The dairy industry boasts about the high iodine content in cow’s milk.
They don’t tell the truth about it being a natural component of milk. It comes from iodine-containing sterilizers for milking equipment, teat dips, and udder washes. We can happily omit cow’s milk 4 as it is not a good source of iodine 4.
Can vegans take multivitamins for their health?
You may feel tempted to take multivitamins/minerals just to be safe. However, it is important to verify the nutritional content. Multi-type supplements may not contain iodine in all forms. Some are not vegan. Others have very high amounts of nutrients. Always read the label!
Don’t forget to include some inexpensive supplements or fortified food. You don’t even need expensive powders or superfoods. Veganism is for everyone even if your budget is very tight!