Does a Vegan Diet Require Supplements?
The only supplement every vegan needs to take is vitamin B12. If you have a balanced vegan diet consisting of legumes, grains, vegetables, fruits, nuts, and seeds in suitable amounts, you should get all the nutrients you need.
- 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, tomatoes, or bell peppers.
- Iodine: you can get iodine from iodized salt and sea vegetables.
- 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, lactating, infants under one year old, or individuals with specific medical conditions which require supplementation (regardless of being vegan), you should consult with a physician or dietitian.
More like this:
You don’t have to spend all day in the kitchen to make tasty, nourishing vegan food. These are our top recipes for speedy meals that are also budget-friendly and delicious!
Staying Vegan While Traveling
Is it hard to travel as a vegan? What are some of our favorite travel snacks and how do we find restaurants on the go? We’ll help you eat well wherever you are in the world!
19 Last-Minute Vegan Festive Recipes from Around the World
Need inspiration for the holiday season? No idea what to bring to a Christmas or Thanksgiving dinner? 19 sweet and savory vegan festive recipes to inspire!