3 Supplements Vegans Need for Optimal Health

1. Vitamin B12: How vegans can get more

Vitamin B12 is found largely in animal products, meaning it can be difficult for vegans to come by. Research shows that even vegetarians, who may get more vitamin B12 via dairy products, are low on Vitamin B12. The evidence has found vitamin B12 deficiency for specific populations as:

- 62% among pregnant women

- Between 25% and nearly 86% among children

- 21-41% among adolescents

- 11-90% among the elderly.

And not surprisingly, higher rates of deficiency were reported for vegans in comparison to vegetarians, with researchers recommending that vegetarians and vegans regularly consume supplements containing vitamin B12. 

Vitamin B12 is critical to consume because it helps keep your nerve and blood cells healthy.

Vitamin B12 also assists in making DNA; the genetic material in all cells. 

How much Vitamin B12 do you need daily?

Foods high in Vitamin B12 for vegans

Research suggests 2.4 micrograms for men and women and 2.6 micrograms for pregnant and lactating women. **Vitamin B12 options for vegans:

Source: National Institutes of Health: Vitamin B12 Fact Sheet for Health Professionals

You can see how there's nothing in the last 6 items. Therefore, getting enough all the time can be challenging.

So, a convenient way to get enough vitamin B12 is with our Bulk Nutrients Green Fusion supplement, which contains 1 microgram of vitamin B12 per serving or Bulk Nutrients Spirulina which contains a whopping 17.5 micrograms of vitamin B12 per serving.

2. Iron: How vegans can get enough

Vegans are "especially" at risk for iron deficiencies given the Iron found in plant-based foods is more difficult to absorb and use. 

Iron is found mostly in our blood and helps it to transport oxygen. The feeling of being exhausted or tired is associated with severe cases of iron deficiency.

Recommendations for daily iron intake are 15 milligrams for women and 10mg for men (women need more due to the losses that come about due to their menstrual cycle).

However, iron can be obtained from bread and greens for vegans, as the below illustrates:

But when life gets busy, it's not always easy to consume the amount of iron you require.

Our Bulk Nutrients Vital Pre Mix vitamin blend contains 3.2 milligrams of iron, making it easy for you to get enough iron when you need it. 

3. Omega fatty acids for vegans: how to get enough

Whilst research shows omega 3 fatty acid intake is essentially the same between vegans and omnivores, what differs is the intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which is "virtually absent" in vegans. Omega 3s are important for our wellbeing due to their role in our heart health.

Research shows omega 3 fatty acids are found in fish but also in many nut oils, krill and algae. You'll need a minimum of 250–500 mg combined EPA and DHA every day.

Whilst spirulina (a supplement that we possess) is obviously an algae, it seems the aforementioned daily requirement is not found in a high enough dose. But the way around this is simply by adding chia seeds or flaxseed oil to your protein shakes in order to get enough!

So, there are three supplements that can help you achieve optimal health as a vegan, and ensure you don't go without enough vitamin B12, iron, and fatty acids EPA and DHA. By planning ahead with these aforementioned supplements and foods, you're giving yourself your best chance at great health!