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Supplements on a vegan diet?

 Supplements on a vegan diet?

I’ve been getting lots of questions about a vegan diet.

Whether I should supplement? 

“I’m doing everything right, I’m vegan”

^^^ more on that another day 

One question came from someone who had just gone vegan for health reasons and were told they can get everything from the diet.

They don’t want to eat ‘processed food’ or ‘fake processed meat’…

Which – I’ll be honest – will make it more difficult to cover your nutrients in order to be OPTIMAL..

(notice, I didn’t say survive…)

Now, this is not my opinion

This is just what the Science says..

And I want to say first and foremost

That I will always put science over my own beliefs

Because – well – our beliefs can make us pretty biased..

So…

Put simply,

Vitamin B12 is one that you will have to either get from:

A supplement / pill / injection

Or

Fortified foods (some cereals, nut milks, nutritional yeast will have it)

Without Vitamin B12?

Red blood cells may not function properly 

And you may experience tiredness, lack of energy, mouth ulcers, psychological issues / depression, and even pins and needles. 

You might have heard that you can get:

Iron, calcium, zinc, choline, and omega 3 from a vegan diet..

Now, you can get them from plant-based foods. 

But when you look at studies looking at large populations?

It seems people following a vegan diet tends to lead to higher deficiencies..

Thought to be because your body doesn’t absorb as much nutrition from these plant based sources and / or you have to eat so much of them to get enough…

Example being that the type of iron found in beans and spinach is not so easily absorbed by the human body compared to the iron found in red meat.

Now, this is not to say you can’t do a plant based / vegan diet and be healthy..

Far from.

Many people do fine.. providing they do pay more attention to these minerals and vitamins. 

And after all, cutting out food groups gives you a reason to say to no to most cakes, biscuits, and limits your food choices

Which can make it easier to eat less (although that is changing with all the vegan cakes, pastries, burger and chips etc)

But if it were me going vegan?

Based on what the science says, I’d probably supplement with:

-Iron

-Vitamin B12

-Omega 3 (look at algae supplements for alternative to fish)

-Calcium 

-Zinc

-Choline

-Vitamin D3 (even if you eat fish, eggs, meat and dairy, I’d still recommend this one)

To decrease my risk of anaemia, bone fractures, and even depression…over TIME…

But I’m also conscious of a study out 5th July 2021

Questioning whether comparing nutrition labels between plant based protein and beef is enough 

Given that 51 nutrients were only found in beef… and I quote “ such as docosahexaenoic acid (this is omega 3 (ω-3), niacinamide (vitamin B3), glucosamine, hydroxyproline and the anti-oxidants allantoin, anserine, cysteamine, spermine, and squalene were amongst those only found in beef.”

I hope this helps…

Because – ultimately – your reason for eating ANY way or doing ANY type of diet… 

Has to be the right one for you and your lifestyle. 

I mean, one of the ladies did it purely for ‘health reasons’ 

but didn’t get on with it and felt so much better eating some fish, eggs and some meat eat again. 

Interesting part 

Is that she said 

‘I feel bad about it as I was committed to being veggie and still eat mostly veggie stuff. Just can’t believe it took me so long to work it out. 

I am most pleased about getting up so early for the exercise and I seem to manage to pack in loads now 

and have more energy that makes me feel in control and able to control other habits”

Like I side, the most important part 

Is that you do what makes you happy…

Aligns with your values..

And gives you

energy, mood, body, and – dare I say it again – happiness

Matt ‘supplements’ Fruci