Vegan Vitamins: 6 Supplements Every Vegan Needs

One of the biggest drawbacks to the vegan diet is that it is naturally low in the nutrients your body needs for optimal health. If you’re a fellow vegan, you might feel like you’re out of options when it comes to getting vitamins and minerals not found in plant-based foods.

Fortunately, that’s not the case at all. With the right supplements, you can give your body a much-needed boost of essential nutrients to ensure that you are at your healthiest. 

By sticking to a daily regimen of these supplements along with your regular vegan diet, you can maintain your improved health.

Vitamin B12

The general rule of thumb for the vegan lifestyle when it comes to vitamin intake is that B12 is all that’s needed to survive. But if you want to go beyond mere survival, you are going to need more than just vitamin B12. 

In fact, there is a good chance that your strict vegan diet has left you with a B12 deficiency. Recent studies have found that vegans are at a much higher risk of this, making it all the more evident that supplements should be a part of every vegan’s diet. 

Because B12 is responsible for well-functioning bodily processes like protein metabolism, this vitamin needs to be a central part of your diet. Without it, you could face damage to your nervous system or anemia. 

Moreover, a lack of proper vitamin B12 can lead to heart disease, bone disease, and infertility. With these types of risks prevalent among B12-deficient people, you might be wondering how to get vitamin B12 in your diet without consuming the meat products in which it is naturally found.  

You need to take a daily supplement that is rich in this vitamin. GoBiotix’s Glow formula comes packed with vitamin B12 and a whole host of additional essential vitamins and nutrients. 

Not only will you get 4167% of your daily value, but you can also look forward to the incredible benefits that come from this unique blend. Glow’s powerful formula works to keep your skin looking healthy and your hair and nails stronger – all while promoting healthy growth.

Vitamin D

Without vitamin D, your body will have a harder time absorbing phosphorus and calcium from the gut. But that’s not all. Less vitamin D intake can greatly affect your mood, your ability to recall things clearly, muscle recovery, and the function of your immune system. 

Adults and children are advised to consume at least 15 mcg every day, while the elderly should have 20 mcg. However, some researchers believe that these numbers should be higher. Either way, vegans are likely missing out on this important vitamin altogether if plenty of sunlight isn’t involved.

So, how can you make sure that your diet is getting enough vitamin D for optional health and safety? Aside from spending at least 15 minutes in the sun during midday (with most of your body directly exposed to it), you can take a supplement like GoBiotix’s Immunity Frizz Wellness Booster.

Available in either Orange or Berry flavors, this special formula packs in 50 mcg of vitamin D, or 250% of your daily value. Immunity Frizz has powerful antioxidants that support your immune system for proper function and protection.

The great thing about Immunity Frizz is that it features potent superfoods that ensure your body is getting the boost it needs for better performance.

Omega-3

If your diet consists of a healthy dose of Omega-3s, you can look forward to healthy brain function and development.

If you’re interested in taking an all-in-wonder supplement that will give you essential Omega-3s and a whole lot more, consider GoBiotix’s Greens Super Food Juice. 

Vegans will love this all-natural blend of fruits and vegetables. If you love smoothies but find you are usually too pressed for time to make a healthy mix each day, try this powerful formula. It is designed to boost your energy levels, providing you with a quick pick-me-up before you head out the door.

Even better, this feeling of rejuvenation stays with you to sustain you throughout the day. This keeps you from having to reach for unhealthy energy drinks. You can also look forward to increased mental acuity, helping you tackle the toughest of jobs without taxing your mind.

Iodine

Iodine is a necessity for promoting the healthy function of your thyroid. As you may know, your thyroid is responsible for regulating your body’s metabolism. Without the proper intake of iodine, you could develop hypothyroidism.

With this, you could suffer from low levels of energy, depression, weight gain, tingling sensations in your feet and hands, poor memory, and dry skin. 

As a vegan, you are at a greater risk of this deficiency. It is therefore imperative that you seek out natural or supplemental iodine sources to ensure that your body and mind remain healthy and strong. 

Potatoes, beans, lentils, and tofu are just a few great sources of iodine. Individuals aged 14 and up should be getting at least 150 mcg of iodine every day. 

If you want a quick intake of iodine, simply ingest a half a teaspoon of iodized salt or add it to a meal. If you don’t want to get your daily iodine this way, which is understandable, you should seek out an iodine supplement instead. 

Iron

Without iron in your diet, you could experience anemia, reduced immune support, and severe fatigue. Since iron is responsible for carrying oxygen in your blood and metabolizing your body’s energy levels, it’s important to make sure that you are getting sufficient iron each and every day. 

There are two types of iron found naturally in the world. One is through animal products, while the other is through plant-life.

Since the former is out of the question for vegans, you will need to seek out plant-based iron, also known as “non-heme” iron. Animal iron is absorbed by the body more easily, so you will need to eat plenty of foods that are rich in iron to ensure that your body is getting sufficient amounts.

You can find non-heme iron in foods like peas, nuts, dried fruit, beans, and seeds. Iron is also found in the following vegetables:

• Brussels sprouts
• Collard greens
• Cauliflower
• Bok choy
• Cabbage
• Broccoli
• Arugula

Too much iron intake can have serious health complications, including coma, organ failure, or even death. It’s important to make sure that you aren’t overdoing it. Iron supplements are generally discouraged for this reason. 

Take a moment to study the following recommended daily intake levels to ensure that you are getting the proper amount in your diet.

• Children 2 to 11: 13.7 to 15.1 mg
• Children/teens 12 to 19: 16.3 mg
• Men: 19.3 to 20.5 mg
• Women: 17.0 to 18.9 mg
• Pregnant women: 14.7 mg

Calcium

Lastly, calcium promotes healthy bones and teeth, supports muscles, a healthy heart, and nerve signals. Studies show that vegans need more calcium in their diets. And a great way to ensure this is to get at least 525 mg of calcium every day, although 1,000 mg is preferred for optimal health (adults over 50 should get 1,200 mg).

This will lower your risks of brittle bones and support muscle, heart, and nerve function. With the proper precautions taken in your vegan diet, you can be sure to lead a healthier lifestyle with fewer risks.

Sources

https://pubmed.ncbi.nlm.nih.gov/23356638

https://gobiotix.com/products/glow-hair-skin-and-nails-vitamins-with-10-000mcg-biotin

https://gobiotix.com/products/immunity-fizz-wellness-booster-orange

https://gobiotix.com/products/greens-superfood-juice

https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/