Can vegans lead an active and healthy life without taking supplements? This is a hot discussion with a mix of views; some are in favor, while others discourage supplements for vegetarians. Based on medical evidence, restricting yourself to plant-based food has multiple benefits with certain limitations.
How? Vitamins B12 and D are two important nutrients our body mainly gets from animal-based diets like eggs, meat, etc. That is why vegan gummies may be helpful for those who are on a vegan diet. Such supplements fulfill all the body’s nutritional requirements, resulting in high immunity and overall well-being. In this article, you will learn more about the top choices suggested by medical experts when selecting vitamins for vegans.
Top Vegan Supplements for Optimal Health
Whether your body is deficient in essential nutrients is based on specific medical tests the doctor prescribes. Too much consumption of dietary supplements without needs leads to side effects like dizziness, stomach aches, etc., or may result in severe issues like organ failure. Generally, the top picks for supplements recommended by medical experts for vegetarians are:
Vitamin B-12
This is the best vitamin for vegetarians because you can only get a small quantity from plants, and vegetarians often face its deficiency. It is behind the proper functioning of our brain and eyes, strengthening bones, and making our skin healthier.
In the case of long-term deficiency of Vitamin B-12, people may experience lower cognition, depression, headaches, poor health, etc. So, many medical experts recommend it for people who are not eating a well-balanced diet.
Iron
There are two types of irons that our body needs for proper functioning. The iron that we get from animals is called heme iron, and plant-based iron is called nonheme. If a person consumes a high portion of nuts, seeds, whole grains, etc., the body gets sufficient iron. However, our bodies utilize heme iron more efficiently, so your medical health provider may recommend iron supplements to prevent any deficiency.
Vitamin D
Our body can naturally produce Vitamin D by exposing it to sunlight in the morning or afternoon. Food like fish, salmon, eggs, etc., are also great for getting Vitamin D, which vegetarians don’t usually consume. So, there is a chance of its deficiency, and getting it through supplements results in stronger bones and muscles.
Zinc
Zinc is another important nutrient that our body needs to fight against harmful bacteria and other germs. Its deficiency results in lower immunity and increases the chances of age-related issues, such as low fertility and neurodegenerative disorders.
Oysters, lamb, eggs, etc., are rich sources of zinc that are not part of a vegan diet. Plant-based foods like seeds, nuts, etc., are also good sources, but zinc absorption is lower than animal-based food. So, zinc supplements are recommended for vegetarians.
Calcium
Our body needs around 1,000 mg of calcium every day for muscle movement and bone health,
People who consume animal and plant-based food are less vulnerable to its deficiency.
A vegan diet is also sufficient for fulfilling calcium requirements by taking a maximum of vegetables, legumes, beans, lentils, etc.
However, our body utilizes animal-sourced calcium more efficiently to strengthen bones and smooth nerve functioning. So, taking 500-1500 mg calcium supplement daily is generally recommended while you are on restrictive diet plans.
Bottom Line
The human body functions smoothly and has a higher immunity against infection when it receives all the essential nutrients. A plant-based diet with all the essential vegan vitamins fulfills all the requirements. However, it is best to consult a medical health provider before picking any supplement or determining its suitable dosage.
