Why are vegans more likely to need supplements?

Veganism is a lifestyle choice that involves not using or consuming any animal products. While some people may choose veganism for ethical or environmental reasons, others may follow a vegan diet for health-related reasons. Regardless of the reasons, it's important to recognise that following a vegan diet can make it more difficult to meet your nutritional needs.

One of the main concerns with a vegan diet is the potential for nutrient deficiencies. This is because many of the key nutrients that are essential for good health are found primarily in animal products. While it is possible to obtain all of these nutrients through a well-planned vegan diet, doing so may require some extra effort and careful attention to food choices. For example, someone following a vegan diet may need to consume fortified foods or supplements to ensure they are getting enough key nutrients for their health.

In the UK, studies have shown that a significant proportion of vegans may be at risk of nutrient deficiencies. For some vegans, meeting all of their nutritional needs through diet alone may be difficult or impractical. This is where nutritional supplements can come in handy. Supplements can also provide an added convenience factor, as they can be taken on-the-go and may be easier to incorporate into a busy lifestyle than preparing nutrient-dense meals every day.

Specific nutrients and their role in a vegan diet

Vitamin B12 is an essential nutrient that is primarily found in animal-derived foods. Vegans are at a higher risk of vitamin B12 deficiency due to the lack of animal products in their diet. Deficiency of vitamin B12 can cause anaemia, nerve damage, and cognitive impairment. Vegan sources of vitamin B12 are limited, with some plant-based milks, cereals, and nutritional yeast being fortified with the vitamin. However, the absorption of these forms of B12 can be limited. Therefore, it is recommended that vegans supplement their diets with vitamin B12 to ensure adequate intake.

Vitamin D plays a critical role in bone health, immune function, and reducing inflammation. It is primarily synthesised in the body through exposure to sunlight, but it can also be obtained through dietary sources, such as fortified plant-based milks and mushrooms. However, vegan sources of vitamin D are limited, and vegans may be at a higher risk of deficiency. Vitamin D deficiency can result in weakened bones, increased risk of fractures, and impaired immune function. It is recommended that vegans consider taking vitamin D supplements, particularly in regions with limited sunlight exposure.

Iron is an essential mineral that is important for the formation of haemoglobin, the oxygen-carrying protein in red blood cells. Non-heme iron, found in plant-based foods, is less easily absorbed than heme iron, found in animal products. Vegan sources of iron include dark leafy greens, beans, and fortified cereals. However, vegans may still be at risk of iron deficiency, particularly if they don't consume enough iron-rich foods. Iron deficiency can result in anaemia, fatigue, and impaired immune function. Vegans can enhance their absorption of non-heme iron by consuming vitamin C-rich foods along with their iron-rich meals.

Calcium is important for bone health, muscle function, and nerve signalling. Dairy products are the most common dietary sources of calcium, but vegans can get calcium from fortified plant-based milks, tofu, and dark leafy greens. However, vegan sources of calcium may be less bioavailable than dairy sources, and vegans can be at a higher risk of deficiency. Calcium deficiency can result in weakened bones, increased risk of fractures, and impaired muscle function. It's recommended that vegans ensure adequate calcium intake through a varied diet or through calcium supplements.

Iodine is important for thyroid function, which regulates your metabolism. Iodine deficiency can result in hypothyroidism, goiter, and impaired cognitive function. Sea vegetables, such as seaweed, are a rich source of iodine, but iodine levels can vary widely depending on the species and the location where they are harvested. Vegans who don't consume seaweed or iodized salt may be at risk of iodine deficiency. It's recommended that vegans ensure adequate iodine intake by consuming iodized salt or taking a supplement.

Zinc is important for immune function, wound healing, and DNA synthesis. Plant-based sources of zinc include legumes, nuts, and seeds. However, the bioavailability of zinc from plant-based sources may be lower than animal-based sources. Zinc deficiency can result in impaired immune function, delayed wound healing, and impaired growth and development. Vegans can ensure adequate zinc intake through a varied diet or through supplements.

Vitamin K is important for blood clotting and bone health. Leafy greens, such as kale and spinach, are good sources of vitamin K. However, vegans may be at a higher risk of deficiency if they don't consume enough of these foods. Vitamin K deficiency can result in increased bleeding and impaired bone health. It's recommended that vegans ensure adequate vitamin K intake.

Choosing the right supplements for a vegan diet

Choosing high-quality vegan supplements is essential to ensure that your body is receiving the nutrients it needs to function properly. Some supplements may not be vegan-friendly, as they may contain animal-derived ingredients, such as gelatin or fish oil. Therefore, it is important to choose supplements that are specifically formulated for vegans.

Tips for Selecting the Best Supplements:

1. Check for vegan certifications: Look for supplements that have been certified as vegan by organisations such as Vegan Action or the Vegan Society. These certifications ensure that the supplement is free of animal-derived ingredients and has not been tested on animals.
2. Consider the source of the ingredients: Look for supplements that use high-quality, sustainable sources of ingredients. For example, choose supplements that use plant-based sources of omega-3 fatty acids, such as algae oil, instead of fish oil.
3. Read the label: The label should clearly state the ingredients and their amounts, as well as any potential allergens or warnings.
4. Consult the experts: Reach out to members of the Bigvits team. We can provide details on any specific brand, product and/or we can tailor recommendations to meet your needs.

Can supplements replace a healthy diet?

No, supplements cannot replace a healthy diet. While supplements can provide important nutrients that may be lacking in a vegan diet, they should not be used as a substitute for whole foods. It is important to maintain a varied and balanced diet that includes plenty of fruits, vegetables, whole grains, and plant-based proteins.

In conclusion

Specific nutrients that may be difficult to obtain through a vegan diet include vitamin B12, vitamin D, iron, calcium, iodine, zinc, and vitamin K. Vegans may need to consume fortified foods or supplements to ensure they are getting enough key nutrients for their health. Vegan sources of these nutrients are limited, and vegans may be at a higher risk of deficiency, which can result in anaemia, weakened bones, and impaired immune function. Choosing high-quality vegan supplements is essential to ensure that the body is receiving the nutrients it needs to function properly. It is important to choose supplements that are specifically formulated for vegans and have been certified as vegan by organisations such as Vegan Action or the Vegan Society.