June 28, 2019

7 supplements you need for a vegan diet

7 Supplements, die Du bei einer veganen Ernährung benötigst

A common concern with vegan diets is whether they provide the body with all the vitamins and minerals it needs. Many claim that a whole-food, plant-based diet will fully meet daily nutrient requirements. Some even recommend that vegans avoid all supplements altogether. However, while this may be well-intentioned, such advice can do more harm than good.

Here are 7 nutrients that you may need to take in the form of supplements if you are vegan.

1. vitamin B12

Foods often advertised as rich in vitamin B12include unwashed organic mushrooms grown in vitamin B12-rich soil, nori, spirulina, chlorella and yeast. Some believe that vegans who eat adequate amounts of the right plant foods need not worry about vitamin B12 deficiency. However, there is no scientific basis for this view.

Several studies have shown that although anyone can suffer from low vitamin B12 levels, vegetarians and vegans are at a higher risk of such a deficiency. This seems to be especially true for vegans who do not use supplements (1, 2, 3).

Vitamin B12 is important for many bodily processes, including protein metabolism and the formation of oxygen-carrying red blood cells. However, it also plays a crucial role in the health of the nervous system (4). Too little vitamin B12 can therefore lead to anemia and nerve damage, as well as infertility, bone disorders and heart disease (4, 5, 6).

The recommended daily intake is 2.4 mcg per day for adults, 2.6 mcg during pregnancy and 2.8 mcg during breastfeeding (4). The only scientifically proven way for vegans to reach these levels is to consume vitamin B12-fortified foods or use a vitamin B12 supplement. Vitamin B12 fortified foods usually include plant milks, soy products, breakfast cereals and yeast products.

Some plant foods appear to contain a naturally occurring form of vitamin B12, but it is still unclear whether this form is active in the human body (7, 8, 9, 10, 11, 12, 13). Furthermore, there is no scientific evidence that unwashed organic products are a reliable source of vitamin B12.

Yeast only contains vitamin B12 if it has been fortified with vitamin B12. However, vitamin B12 is sensitive to light and could be destroyed by light if the food is transported or stored in a translucent plastic bag (14).

It is also important to keep in mind that vitamin B12 is best absorbed in small doses. This means that the less often you take it, the more vitamin B12 you need. This is why vegans who are unable to achieve the recommended daily intake from vitamin B12-fortified foods should opt for a supplement that provides 25-100 mcg of cyanocobalamin daily or 2,000 mcg weekly.

Those who are critical of taking supplements prophylactically can have their vitamin B12 blood levels tested before deciding to use a supplement. However, it should be borne in mind that a high intake of seaweed, kelp, folic acid or vitamin B6 can falsely increase the markers for vitamin B12. For this reason, the physician should examine methylmalonic acid levels instead of vitamin B12 levels (15).

Interestingly, the ability to absorb vitamin B12 decreases with age. For this reason, some experts recommend that people over 51 - vegans and non-vegans - consider consuming vitamin B12-fortified foods or using a vitamin B12 supplement (16).

Summary: It is extremely important that all vegans consume enough vitamin B12. The only reliable way to achieve this is by eating vitamin B12-fortified foods or taking a vitamin B12 supplement.

2. vitamin D

Vitamin D is a fat-soluble vitamin that helps increase the absorption of calcium and phosphorus from the digestive tract (17). This vitamin also influences many other body processes and has an effect on hormone function, mood, memory and muscle regeneration (18, 19, 20, 21).

The recommended daily intake of vitamin D for children and adults is 600 IU (15 mcg) per day. Older people, as well as pregnant and breastfeeding women, should aim for 800 IU (20 mcg) per day (22). However, there is evidence that the daily requirement could be significantly higher than the current official recommendations (23).

Unfortunately, very few foods contain natural vitamin D and foods fortified with vitamin D are often considered insufficient to meet daily requirements. This may explain, at least in part, the worldwide reports of vitamin D deficiency among vegans and non-vegans (19, 24).

Apart from the small amounts of vitamin D contained in food, vitamin D can also be produced by the body itself under the influence of direct sunlight. Most people can probably produce sufficient amounts of vitamin D just by spending 15 minutes in the midday sun, although sunscreen should not be used as this almost completely inhibits vitamin D production by shielding the skin from UV rays.

However, older people, people with darker skin types, people who live in cooler climates and people who spend too little time in the sun may not be able to produce sufficient amounts of vitamin D (25, 26, 27). In addition, many dermatologists warn against sunbathing to boost vitamin D levels due to the negative effects of excessive UV radiation on the skin (28).

The best way for vegans to ensure they are getting enough vitamin D is to have their blood levels tested. Those who are unable to consume enough vitamin D-fortified foods and do not get enough sun exposure should consider taking a daily vitamin D3 supplement.

Although vitamin D2 is probably adequate for most people, some studies suggest that vitamin D3 appears to be more effective in increasing vitamin D blood levels.

Summary: Vitamin D deficiency is common among vegans and non-vegans. Vegans who are unable to maintain normal blood levels through vitamin D fortified foods and sun exposure should consider taking a vitamin D supplement.

3. long-chain omega-3 fatty acids

Omega-3 fatty acids can be divided into two categories:

Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, which means you can only get it from food.
Long-chain omega-3 fatty acids: This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two omega-3 fatty acids are not technically considered essential as the body can produce them from ALA.

Long-chain omega-3 fatty acids play a structural role in the brain and eyes. Adequate levels also appear to be important for brain development and prevention of inflammation, depression, breast cancer and ADHD (31, 32, 33, 34, 35, 36).

Plants with a high ALA content include flaxseeds, chia seeds, walnuts, hemp seeds and soybeans. EPA and DHA are mainly found in animal products such as fatty fish and fish oil.

A sufficient intake of ALA should theoretically be enough to maintain adequate EPA and DHA levels. However, studies report that the conversion rate of ALA to EPA appears to be as low as 5%, while the conversion rate to DHA may be close to 0% (37, 38). Furthermore, studies consistently show that vegetarians and vegans have up to 50% lower blood and tissue concentrations of EPA and DHA than "omnivores" (39).

Although no official recommended daily intake exists, most health experts agree that 200 to 300 mg of a supplement containing EPA and DHA should be sufficient (39). Vegans can achieve this recommended intake by using an algae oil supplement.

Minimizing intake of omega-6 fatty acids from sources such as corn oil, soy products, sunflower oil, sesame oil and safflower oil, as well as ensuring adequate intake of ALA-rich foods, may further help to maximize EPA and DHA levels (40).

Summary: Vegans tend to have lower blood and tissue levels of long-chain omega-3 fatty acids. For this reason, they may benefit from supplementation with EPA and DHA.

4. iodine

Getting enough iodine is crucial for healthy thyroid function, which controls metabolism. Iodine deficiency during pregnancy and early childhood can lead to irreversible mental retardation (41).

In adults, insufficient iodine intake can lead to hypothyroidism. This can result in symptoms such as low energy levels, dry skin, tingling hands and feet, forgetfulness, depression and weight gain (41).

Vegans are at increased risk of iodine deficiency and studies report that vegans have up to 50% lower blood iodine levels than vegetarians (42, 43).

The recommended daily intake for adults is 150 mcg of iodine per day. Pregnant women should aim for 220 mcg per day and breastfeeding women are advised to increase their daily intake to 290 mcg of iodine per day (44).

Iodine levels in plant foods depend on the iodine content of the soil in which these foods grow. Foods that grow near the sea, for example, tend to contain higher amounts of iodine. The only foods that have consistently high iodine levels are iodized salt, seafood, seaweed and dairy products. The latter absorb iodine from the solutions used to clean cows and farm equipment.

Half a teaspoon (about 2.5 grams) of iodized salt is sufficient to meet the daily requirement of iodine. Vegans who do not wish to consume iodized salt or do not consume seaweed products several times a week should consider using an iodine supplement. Summary: Iodine plays an important role in thyroid function and metabolism. Vegans who do not consume enough iodine in the form of seaweed and iodized salt should consider using an iodine supplement.

5. iron

Iron is a nutrient used for the production of new DNA and red blood cells and is needed for the transportation of oxygen in the blood. It is also needed for energy metabolism (45). Too little iron can lead to anemia and symptoms such as fatigue and reduced immune function.

The recommended daily intake is 8 mg of iron per day for men and postmenopausal women. For pre-menopausal women, the recommended intake is 18 mg per day and pregnant women should aim for 27 mg per day (46).

Iron comes in two different forms: Heme iron and non-heme iron. Heme iron is only found in animal products, while non-heme iron is found in plants (45). As heme iron is better absorbed by the body than non-heme iron, vegans are often advised to consume 1.8 times the officially recommended amount of iron. However, further studies are needed to determine whether such high amounts are really necessary (47).

Vegans with low iron intakes should aim to consume more iron-rich foods such as cruciferous vegetables, beans, peas, dried fruits, nuts and seeds. Iron-fortified foods such as cereals, iron-fortified bread and some plant milks may also be beneficial in this regard (24, 48).

Using cast iron pots for cooking, avoiding tea and coffee with meals and combining iron-rich foods with a source of vitamin C may also help to increase iron absorption.

The best way to determine if iron supplements are necessary is to have your blood hemoglobin and ferritin levels tested by a doctor. Taking iron supplements unnecessarily can do more harm than good and in extreme cases can cause serious damage to health, so it is best to supplement iron only when it is really necessary (50).

Summary: Vegans who do not get enough iron from their diet should consider iron-fortified foods or supplements. However, excessive iron levels can be harmful and iron supplements are not recommended for everyone.

6. calcium

Calcium is a mineral that is needed for bones and teeth. It also plays a role in muscle function, nerve signaling and heart health. The recommended daily intake is 1,000 mg for most adults and increases to 1,200 mg from the age of 50 (51).

Plant sources of calcium include bok choy, cabbage, watercress, broccoli, chickpeas, calcium-fortified tofu, and calcium-fortified plant milks or juices.

Studies tend to show that most vegans do not consume enough calcium (52, 53). A common comment in the vegan community is that vegans have lower calcium requirements than non-vegans because they do not need this mineral to compensate for the hyperacidity that comes from a diet rich in meat. However, further research is needed to assess how a meat-free diet affects calcium requirements.

However, there is evidence that vegans who consume less than 525 mg of calcium per day tend to have an increased risk of bone fractures (53). For this reason, vegans are advised to aim for the officially recommended calcium intake and ensure that they consume at least 525 mg of calcium per day. If this is not possible through diet alone or calcium-fortified foods, calcium supplements should be used.

Summary: Vegans who do not get enough calcium from their diet should consider using a calcium supplement. This is especially important if daily calcium intake is below 525 mg per day.

7. zinc

Zinc is a mineral that is essential for metabolism, immune function and repair of the body's cells. Inadequate zinc intake can lead to developmental problems, hair loss, diarrhea and delayed wound healing.

The officially recommended daily intake is 8 to 9 mg per day, rising to 11 to 12 mg per day for pregnant women and 12 to 13 mg per day for breastfeeding women (54). Only a few plant foods contain zinc and, in addition, zinc intake from certain plant foods is limited by their phytate content. For this reason, vegetarians and vegans should aim for 1.5 times the officially recommended zinc intake (54).

Although not all vegans have low zinc levels, a review that looked at 26 studies concluded that vegetarians - and vegans in particular - have lower zinc intakes and slightly lower zinc blood levels than non-vegetarians (55).

To maximize your zinc intake, you should eat a variety of zinc-rich foods throughout the day. This includes whole grains, wheat germ, tofu, bread made from sprouted grains, legumes, nuts and seeds. Soaking nuts, seeds and legumes overnight, consuming adequate amounts of protein and eating fermented foods such as tempeh and miso appear to increase zinc absorption (56).

Vegans who are concerned about their zinc intake or who are experiencing symptoms of zinc deficiency may consider taking a zinc supplement that provides 50 to 100% of the daily requirement of zinc.

Summary: Vegans who are unable to meet their daily zinc requirements should first focus on adding zinc-rich foods to their diet. Those with low zinc blood levels should also consider using a zinc supplement.

Conclusion

A well-planned vegan diet can meet the need for all essential nutrients. At the same time, it can be difficult to consume adequate amounts of certain nutrients solely through diet and fortified foods. This is especially true for vitamin B12, vitamin D and long-chain omega-3 fatty acids.

All vegans who are unable to meet their requirements for these nutrients through diet alone should seriously consider the use of appropriate supplements. Of course, it is always best to talk to your doctor before starting any supplement program.

References:

Source: https://www.healthline.com/nutrition/7-supplements-for-vegans#section8

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