What Supplements Do Vegans Need?

As a vegan, you might ask yourself, what supplements do vegans need? Should one take dietary supplements, or are the nutrients ingested through a varied vegetable diet sufficient?

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Basically, vegan nutrition experts agree that a healthy diet should be varied and varied. First and foremost, it should consist of fresh, little processed foods, including a lot of vegetables, sufficient protein-containing foods such as legumes, grains, nuts and pseudo-grains, potatoes, and also fruit.

Heavily processed products such as white flour, oil, and sugar should rather be avoided in the interests of health. By the way, this applies to every form of nutrition, as such products increase the risk of numerous diseases of civilization (including e.g. type 2 diabetes).

Is Vitamin B12 what supplements do vegans need?

Vitamin B12 is necessary for a healthy nervous system and many other bodily functions. Vitamin B12 deficiency can cause irreparable damage and should be avoided at all costs.

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The vitamin is produced by microorganisms found in the soil and intestines of mammals, among other things. The vitamin B12 they produce accumulates in animal organs and animal products. Since many farm animals spend most of their lives indoors, they receive vitamin B12 through their feed.
The supplementation of vitamin B12 is therefore just as (un)natural as the consumption of animal products that have been fortified via the feed.

What form of vitamin B12 supplements could be taken?

Vitamin B12 comes in many different forms. Some of the known forms are cyanocobalamin, methylcobalamin, hydroxocobalamin, and adenosylcobalamin.

The cheaper vitamin B12 supplements usually contain cyanocobalamin, a synthetic form of vitamin B12 that must be converted by the body in complicated biological processes. The natural and easily digestible form methylcobalamin can be found in somewhat higher priced products.
Ultimately, however, both forms are effective in the appropriate dosage.

Shouldn’t vegans also take vitamin D3?

It is often recommended that vegans also take vitamin D3. This recommendation does not apply to the vegan lifestyle as such. The reason is rather the low solar radiation in the northern hemisphere (also in summer) and the daily work routine, which takes place mostly in closed rooms. It is estimated that about 50-70% of the population has a vitamin D deficiency.

Since vitamin D is fat-soluble and cannot be easily excreted by the body, supplementation should be discussed with the doctor beforehand, like any supplementation.