What vitamins should a vegan take?
Because of a vegan’s special diet, there may be a need for the specific vitamins B12 and D.
Vitamin B12 is an essential vitamin for health. When there is a shortage of B12 it can lead to anemia and permanent damage to the nervous system. There are no reliable, unfortified plant sources for B12. Some foods, such as tempeh and some seaweeds, have been shown to have minimal levels of B12 in them. However, vegans should not rely on these foods alone for their B12 supplies. Instead, a reliable vegan vitamin should be chosen.
Vitamin D is not found naturally in many foods. Instead, it is created within the body as a reaction to sunlight on the skin. Limited sun exposure and some sunscreens can limit a person’s ability to create the necessary levels of vitamin D. Because vegans do not get the vitamin D that is found in fortified dairy products, they should consider choosing a vitamin that contains additional vitamin D. Deficiencies of vitamin D can lead to rickets, osteomalacia, muscle weakness, and a weakened immune system.
Some believe that vegans should also take additional calcium vitamins. Fortunately, a vegan can obtain all of their daily calcium requirements by eating plenty of greens that are high in calcium. There are also non-dairy milk drinks that are fortified with calcium and OK for vegans to drink. Some of these drinks may also contain additional vitamin D for vegans.
The vegan diet is generally higher in many vitamins than the typical diet because of its emphasis on vitamin-high fruits and vegetables. However, vegans should take daily vitamins B12 and D to supplement tier diet and ensure good health.
The most important thing is to eat well. Vitamins are absorbed better through foods, not pills. If you’re eating the right foods then vitamins aren’t a concern. Fruits, veggies, whole grains, beans, nuts, seeds. Eat beans, nuts and green veggies with vitamin C and it’ll help you absorb the iron. Green veggies and legumes are also good for calcuim (better then dairy) Add something leafy and green to your smoothies. You won’t taste it and the health benifits are great. I love spinach in mine. Don’t eat too many of the analogs (fake meats) but rather go for beans, nuts, veggies and whole grains for your protein. Make sure you get good fats like olive oil (use it to cook your veggies) coconut or avocado. If you’re not eating anything with B12 (nutritional yeast, mushrooms, fortified foods like soymilk, cereals, etc) then you need a B12 pill.
