While a well-planned vegan diet can provide many of the necessary nutrients, there are a few key supplements that vegans may need to add to their diet to ensure they are meeting their nutrient needs. These include:
- Vitamin B12: Vitamin B12 is only found naturally in animal products, so vegans need to ensure they are getting enough through fortified foods or supplements.
- Vitamin D: Vitamin D can be obtained from sun exposure, but it may be difficult for vegans to get enough, especially during the winter months. Supplementing with vitamin D may be necessary.
- Omega-3 fatty acids: While omega-3s can be obtained from plant sources like flaxseeds and chia seeds, these sources only provide ALA. The conversion to long-chain omega-3s EPA and DHA is essentially non-existent. Supplementing with an algae-based omega-3 supplement can help. We only provide EPA and DHA from regenerative ccean fishing.
- Iron: While plant-based diets can provide plenty of iron, the iron in plant foods is less readily absorbed than the iron in animal products. Supplementing with iron may be necessary, especially for women who have higher iron needs.
- Zinc: Zinc is important for immune function and wound healing, and while plant-based diets can provide plenty of zinc, it may be less bioavailable than the zinc in animal products. Supplementing with zinc may be necessary.
It's important to note that individual nutrient needs can vary based on factors like age, gender, and activity level, but the above supplements will support all vegans.