vitamins and minerals vegans need
Becoming a vegan might be the best decision that you could make in 2020. It could also be the worst decision of your life—if you do not pay attention to those sneaky nutritional deficiencies that can occur on a vegan diet. You may want to become a vegan for the incredible health benefits, to look better, or maybe you just don’t like animal products. Any reason to go vegan is good (There are probably some inappropriate reasons, but I cannot think of any off the top of my head.) Be aware; if you are not a healthy eater, or if you eat the same thing over and over again, you could seriously miss out on Important and essential nutrients.
There are 5 top nutrients that a vegan needs (maybe more if your diet consists of doughnuts and potato chips) that are NOT particularly common on the vegan menu.
The first and most common is vitamin B-12. Several different kinds of bacteria create B-12. Pseudomonas denitrificans, Bacillus megaterium, and Propionibacterium freudenreichi are the three main bacteria used in most commercial production and are found in dairy and meat, and eggs. B-12 is vital for the human body. It helps blood cells stay healthy and aids in the creation of DNA. I loved taking B-12 on a vegan diet because it made up for the loss of B-12 in my diet. It almost feels like you are still eating animal products, but you are not! Taking B-12 is like cheating the system lawfully!
Now for the Vitamin, we all love. Vitamin D, also known as the beautiful sunshine vitamin, is essential in regulating bone health, healthy skin and maintains your body’s glowing perfection. Vitamin D and D-3 work together with Vitamin K2. Vitamin K2 is more like two vitamins in one. because it helps Vitamin D-3 to work more efficiently. (You are killing two birds with one stone by taking K2.) D-3 helps your body absorb calcium, but it’s not sure where to put it. That’s is where the magical K2 comes in. K2 directs calcium to the bones and helps it stay out of inappropriate places such as soft tissue, so it doesn’t cause heart and cardiovascular problems.
Most people get a good source of Vitamin D from the sun. In all honesty, if you’re out in the sun for a least 15 mins a day, you should be fine, but if you live up north, you may not be getting enough sun because of the weather, or you might just be more of an inside person. If you don’t spend enough time in the sun, this supplement is definitely what you need to be taking. Fun fact: did you know that your body produces vitamin D when the sun shines on your skin? Sunshine causes your skin to make vitamin D from cholesterol. The sun triggers and starts the process, and your body does the rest of the work. So, in reality, it’s more like a hormone. How cool is that!
Omega 3 fatty acids stimulate and maintain a healthy brain, and help your body fight off disease. Most of us get our Omegas 3’s from foods such as fish or eggs. If you are a vegan, these are not an option. Many seeds and nuts contain these wonderful fats. I encourage you to consume plenty of these fats while on a vegan diet, and nuts can significantly help. Trust me. I was vegan for a long time, and you need these supplements. Nuts and seeds are great, but they only give you so much, and eating too many is not good. Nested Naturals are pure vegan Omega 3s without any junk in it. It’s perfect for anyone who doesn’t want to dine on nuts all day.
Most people receive their daily portions of Zinc through dairy and meats. Zinc plays a significant role in not only cell repair but cell division. This is vital, not just for vision, taste, and smell, but also for your health. When I was living the Vegan lifestyle, I used zinc supplements all the time, and I felt worse when I didn’t get enough of it. This can cause you to take too much Zinc. Be careful, especially when going Vegan because you can overdose on Zinc, and trust me, it can be a very unpleasant experience. (Read my infamous Zinc adventure)
Now for the strong-man mineral… Iron!!! Getting Iron is hard when you are going vegan due to its weak absorbability from plants. Iron may be last on our list, but you should probably consult with a health doctor before you take it. Iron is found in high concentrations in red meats, poultry, and seafood. The problem with most Iron supplements is that they will end up giving you constipation or diarrhea, and sometimes, stomach aches. Most Iron supplements have very, very poor absorbability. Plant Fusion’s new Ferrochel Chelated Iron is very easily absorbed, and it does not cause stomach aches. I was so happy when I tried it. I was finally able to get my Iron without horrible constipation and those awful, tummy aches. This is a supplement that does its job well and does not have side effects. Overall, Being Vegan is a beautiful thing. But so that you know, be prepared and plan well for any new project or endeavor. These supplements can help you to succeed!