The online world is filled with a new buzzword these days: veganism. Many youths from Mumbai, Bangalore, and Hyderabad are taking up veganism because research has shown that, besides being good for the planet, a vegan diet can also help lower the risk of many chronic diseases, including certain heart problems. But this has sparked a lot of curiosity around the question of how to get B12 for vegans and other nutrients like iron and vitamin D3. This is because removing animal products from your diet also means removing one of the natural sources of some of these nutrients.
“Do Vegans need supplements if they’re cutting out all animal products?” The answer to this isn’t simple. Even though being vegan has many health benefits, a study by PubMed shows that some nutrients, like vitamin B12, iron, and a few others, might be missing from our diet.
That’s why we have to understand in detail how to get B12 for vegans, along with other important nutrients that are mostly found in animal-based foods. This just means that we need to be a little more intentional about getting those nutrients, just like how we try to be mindful about staying hydrated or getting enough sleep.
Do Vegans Need Supplements for Vitamin B12?
We all know that how to get B12 for vegans is a constant concern when you strike off animal-based products from your food chart. This is not to say that adopting veganism doesn’t give you any major health benefits. But B12 is one nutrient that’s typically found in animal products like meat, dairy, and eggs. This makes it harder for even the most health-conscious vegans to meet their B12 requirements without some additional support from supplements.
While nutrients like iron, calcium, and folate can easily be obtained through plant-based supplements, the big question remains: how to get B12 for vegans since plants don’t make it.
The best vegan vitamins and vegan supplements are made from bacteria in labs, which is the same way vitamin B12 is produced in nature. These vegan vitamins make sure that they not only increase your B12 levels in your blood but also get utilised by your cells so that they function properly.
Do Vegans Need Supplements for Iron (The Stamina Mineral)?
We often think that the key to more energy is including more iron-rich food in our diet. But then why do many people who eat iron-rich foods have surprisingly low levels of iron? This is because most of us get iron from plant-based foods such as dals, chana, and soybeans, which have non-heme iron. This kind of iron is not easily absorbed by your body.
So you will guess the next step is finding the best vegan supplements for iron, right? But here’s a problem: many people with iron deficiency anemia can’t tolerate oral iron supplements and get intense stomach cramps or constipation.
That’s where carefully chosen vegan supplements, like herbal iron syrups made with dandelion and moringa, can help. Among the plant-based supplements, there are many herbal iron syrups that are liquid supplements made with dandelion and moringa. These vegan supplements can raise your hemoglobin without making your condition worse.
But besides taking supplements, tiny habits, like how much coffee or sugar we have every day, affect how we feel every day. If you want to know more about it, read the blog on Nutrition & Diet.
Do Vegans Need Supplements for Vitamin D3, The Sunshine Vitamin?
Sunlight gives us ample Vitamin D3, but long hours indoors keep it away from our skin.A PubMed research shows that in India, Vitamin D3 deficiency is interestingly higher among urban Indians. This is because in urban areas, people spend most of their time indoors. Hence, they don’t get enough sunlight to replenish their D3 naturally.
And if you are planning to go vegan, it can be even harder to fill the D3 gap because this sunshine vitamin is naturally found only in animal-based foods such as fatty fish and egg yolks.
But there’s a source of vegan vitamin D3 many people don’t know about: lichen. The best vegan vitamins are made from lichen, an algae that grows in places where UV radiation is very high. They break it down into D3, delivering all the sunshine directly to your plate.
Do Vegans Need Supplements for Calcium to Boost Their Bones?
India is the largest producer and consumer of milk in the world, producing over 230 million tonnes annually. This must mean we shouldn’t be deficient in calcium, as milk is full of it. But many Indians don’t consume enough dairy daily. In fact, a study conducted across two Indian cities found that 66.6% of the people tested couldn’t properly digest lactose.
As a vegan, you might like spinach, tofu, and nuts for your dose of calcium, but oxalates in those block the absorption. This is where supplements for vegetarians save the day. Plant-based supplements for calcium are made from red marine algae. It’s a type of seaweed that grows in the ocean and absorbs calcium directly from seawater and does not contain oxalates. So, it can be far more effective for your bones than spinach or nuts.
Do Vegans Need Supplements for Folic Acid, the DNA Designer?
Every Indian household is incomplete without its dal and sabji, which are naturally rich in folic acid. But, not all of this folic acid may be in a form that our bodies can easily absorb
The best vitamins for vegetarians, on the other hand, are made from organic lemon peel or sprouted legumes that are immediately recognised by your body.
Summing It Up
Vegan supplements are a great way to make up for the nutrients your vegan diet misses. But it’s not just about what you add through supplements, but also how you help your body with movement to absorb and make the most of every supplement you take. You can join Habuild’s 14-Day Free Yoga or start with a simple morning routine at home.
If you carefully curate the right vegan plate and select the best vegan supplements, your body and mood will stop living in extremes and be balanced, and you’ll still be proud of your vegan choice.
