Does a Vegan Diet Require Supplements?

/ Registered Dietitian
  • If you have a balanced vegan diet consisting of legumes, grains, vegetables, fruits, nuts, and seeds in suitable amounts, you should get the nutrients you need. However, the one supplement every vegan needs to take is vitamin B12.
  • Iron, calcium, and zinc: you can get all these minerals from legumes (especially after soaking or sprouting), whole grains, green vegetables, fortified foods, nuts, and seeds. As vitamin C increases iron absorption, it’s best to add a good source to your meals, such as fresh salad with lemon juice, tomatoes, or bell peppers.
  • Iodine: The most reliable source of iodine in the vegan diet is iodized salt. ¼ teaspoon has approximately half the Recommended Daily Amount of iodine. If you are limiting salt intake consider taking an iodine supplement that contains 75 micrograms-150 micrograms, three to four times per week. The iodine content of most plant foods varies depending on the amount of iodine in the soil they are grown in. And we do not recommend relying on sea vegetables to meet your iodine needs, as the amount of iodine in sea vegetables can vary dramatically: some sea vegetables contain low amounts of iodine and others contain very high levels, which if eaten frequently can lead to toxicity.
  • Omega 3: you can get omega 3 (alpha-linolenic acid) from flaxseed, chia seeds, hemp, canola oil, and walnuts.
  • Vitamin D: our diet has little to do with vitamin D levels, as its main source is endogenic production after exposure to sunlight. In cases of deficiency, a supplement is the best solution. Most supplements contain cholecalciferol – vitamin D3 from an animal source, but you can get vegan supplements based on D2 (ergocalciferol) and D3 from lichen.

It should be noted that in cases of existing deficiency, pregnancy, breastfeeding, infants under one year old, or individuals with specific medical conditions which require supplementation (regardless of being vegan), you should always consult with a physician or dietitian.

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