For a vegan, there is a lot of conflicting information out there about what to eat and what not to eat. It can be hard to find the right balance between protein, vitamins, and minerals with all this information floating around! The good news is that it doesn’t have to be as complicated as you might think. With these essential supplements, your body will get everything it needs without any animal ingredients or byproducts insight.
Omega 3 is an essential fatty acid that is important to your body because it helps you maintain healthy cell membranes. Omega 3 supplements not only help with heart health but also aid your brain function to keep it sharp as well as reduce inflammation throughout your body.
Vegetarians and vegans are often deficient in omega-three fatty acids because the most popular source of these essential nutrients is fish, eggs, or meat. Fortunately, vegan omega 3 supplements are an option you have! Often, the source is algae instead of fish. As the folks at omvits.com explain all Omega-3 in the marine food chain originally comes from algae – not fish! Thus it’s best to source from the original plant-based alternative. So vegan omega 3 supplements are different from fish oil omega supplements because they do not contain mercury or other heavy metals found in fish.
All vegans should take omega-rich supplements because they contain essential fatty acids that are needed for good health. One common issue with vegan diets is there’s a lack of ALA, which is found in the omega family and required to create EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). This makes it difficult for Omega-deficient people to produce these long-chain polyunsaturated fats on their own.
Vitamin D is one of the most important supplements that every vegan should take. Vitamin D helps your cell to absorb calcium, and it can help prevent osteoporosis in later years. A deficiency in vitamin D may cause inflammation throughout the body, leading to a number of different symptoms like anemia or persistent pain.
Vitamin D is important for other reasons as well. It’s helpful in treating certain types of cancer, and it may prevent depression by regulating the level of serotonin in your brain. Researchers say that vitamin D can help improve mood disorders like seasonal affective disorder (SAD). Vitamin D also helps fight off infections, which are more likely to happen when you don’t have a sufficient amount of this nutrient.
Calcium is essential for strong bones as well as teeth. It’s needed to maintain muscle function and blood clotting, all of which are important for a healthy body. Calcium-fortified foods like soymilk can be helpful too, but taking calcium supplements will ensure you’re getting enough of this vital mineral every day.
The amount of calcium needed varies depending on age and gender, but most people need between 700 mg and 1000 mg per day.
Iron is a mineral that carries oxygen throughout the body. It’s necessary for healthy muscles, hair and nails. Without enough iron in your diet, you can feel tired all day, have trouble concentrating or experience headaches. Iron supplements are typically recommended if you don’t regularly eat meat or other products containing heme-iron such as eggs, seafood, and poultry (it takes 15 times more non-heme than heme to get the same amount of iron).
Talk to your doctor prior to taking an iron supplement because soybeans also contain high levels of phytic acid which could inhibit the absorption of dietary minerals like calcium, magnesium, and zinc.
Protein and Amino Acids
Protein should represent a significant part of your diet, and there are plenty of vegan sources to get it. If you want to take it one step further by including protein in the form of an amino acid supplement nonetheless, opt for plant-based rather than animal-sourced products.
The most important prerequisite for an amino acid supplement is the inclusion of a full spectrum of essential and non-essential aminos. This includes all eight ‘standard’ or ‘must have’ aminos (isoleucine, leucine, lysine, methionine, phenylalanine, threonine tryptophan), as well as arginine histidine serine tyrosine valine.
It also needs to include branched-chain amino acids like leucinoihecinic acid and valinihecitnacilic acid that are naturally higher in vegan diets but must be supplemented when eating animal products.
Finally, it should contain aminos like glutamine which can’t be created by the body but are still essential for muscle recovery.
While plant sources of protein like beans, grains, and nuts can provide all these aminos as well (though not in an isolated form), you need amino acid supplements if you get most of your proteins from things like tofu or brown rice which lack some – such as selenium, taurine, glutamic acid, and carnitine – while being high in others including lysine and tryptophan.
Tips For Choosing The Right Type of Supplement
There are many different types of supplements, so it is important to consider what you are trying to accomplish when deciding which one. Supplements can help with the following:
- Improving nutrient absorption
- Building muscle mass
- Promoting good moods or mental health
- Reducing joint pain and inflammation
- Some people also take them for weight loss purposes
You will want to speak with a physician about whether this is an appropriate option for your needs if that’s the case.
Next, opt for supplements made from natural ingredients and not those that are artificially created.
If you have allergies or sensitivities to certain ingredients such as wheat gluten, corn starch, soy protein isolate or rice flour then try looking for products without these items listed on them because this could trigger an allergic reaction from your body’s immune system – some symptoms include itching skin, watering eyes, and nausea
Then, dosage should be based on the manufacturer’s suggestions, your physician or personal needs, and any side effects that have been associated with taking too much of a particular supplement. Some supplements need to be taken only once per day while others might require more frequent doses such as every few hours or even twice daily.
Pay attention to warnings about not mixing certain products together because they can lead to serious health issues if mixed in the wrong quantities. For example, it is important never to mix beta carotene (a form of vitamin A) with alfalfa sprouts since this combination may increase the risk of cancerous tumours developing within the mouth and throat area due to increased exposure from swallowing plant cells.
Your body needs essential nutrients to function properly, and supplements can help fill the gaps. When looking for a supplement that will provide all of your body’s key vitamins and minerals, it’s important to take into account what you are currently eating in order to find out if you need more or less than average.