Supplements in the vegan diet: are they really necessary?

When following a vegan diet, it is vitally important to plan meals to receive everything you need to be healthy.

In addition, there are some vitamins and nutrients that is important to supplement or pay special attention to how to acquire them, always consulting with a medical professional to know the best way to eat as completely as possible.

  • B12 vitamin

He most important supplement is vitamin B12, essential for the proper functioning of the central nervous system, the formation of red blood cells and the synthesis of DNA in the cells.

While it is important to supplement it in vegans, nutritionist Lumila Tourn (@nutricionistaveggie) ensures that it is also recommended in vegetarians, over 50 and in people who eat little meat.

"Contrary to what many believe, this vitamin is not 'produced' directly by animals, but is naturally generated by bacteria that are present in the soil, "explains the specialist. Thus, animals that eat grass can absorb it. However, lyou who are raised in feedlots They are also supplemented.

  • Vitamin>

Another vitamin that should be supplemented only in cases of deficiency It is vitamin D, very important for the development and maintenance of bone tissue. Anyway, your deficit is very common in the entire population.

What is the most practical way to get vitamin D? Exposing between 10 and 15 minutes daily in the sun. "In the event that someone does not want or cannot be exposed to sunlight, a maintenance dose of vitamin D could be evaluated, especially in winter," says Tourn.

These fatty acids are among the nutrients that are most frequently lacking in a vegan diet. While it is not necessary to supplement it since it can be obtained from vegetable sources, it is always advisable to consult with a specialist.

Omega 3 is essential for blood clotting and the development of the central nervous system and vision. Between the vegetable sources of this nutrient are: nuts, flax (ground or in oil), soybeans and their derivatives (always recommended organic) and activated chia seeds.

If> consume 20mg daily, accompanied by vitamin C to increase its absorption.

One of the consequences of the lack of iron is iron deficiency anemia, that is, the low concentration of hemoglobin in the blood due to the lack of iron needed to produce it.

What are good vegetable sources of iron? The kale, broccoli, cabbage, beans, chickpeas and tofu.

For> foods rich in it, such as broccoli or kale, almonds, figs, tofu and sesame.

Some optional "superfoods" to complement daily eating

Within superfoods, Tourn recommends: lto nutritional yeast (or dried or inactive brewer's yeast) and the wheat germ (the inner part of the wheat grain), both high in protein, fiber, B vitamins (minus B12), zinc, calcium, iron and magnesium.

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