Nourishing the Vegan Way

Driven by ethical, environmental, and health concerns, the popularity of veganism has skyrocketed in recent years. One common question revolves around the need for dietary supplements while on a vegan diet, or can a well-planned plant-based diet provide all the necessary nutrients? 

Adopting a vegan lifestyle entails excluding animal products, which can raise concerns about obtaining essential nutrients typically found in meat, dairy, and other animal-derived sources. However, with careful planning and a diverse plant-based diet, many vegans can meet their nutritional needs without the necessity of supplements.

While obtaining nutrients from whole foods is the ideal approach, it is not uncommon to turn to supplements as an extra nutritional boost. As every person has different nutritional requirements, medical history, lifestyle factors and accessibility to certain foods, the use of supplements may be warranted in some instances to ensure optimal health. Listening to your body and consulting with a healthcare professional can help determine whether supplements are necessary for you.

1. Vitamin B12

   Vitamin B12 is essential for red blood cell formation, production of DNA and maintaining nerve health. As vitamin B12 can only be naturally found in animal products, vegans are said to be at risk for deficiency. Fortified plant-based foods and B12 supplements can help vegans to meet their daily requirements.

2. Iron

   Iron’s main function is to bind and transport oxygen throughout the body. Iron deficiency can have a negative impact on brain and immune function. Plant-based iron is not as absorbable as iron found in animal sources. Therefore, people following a vegan diet may require twice as much iron as the recommended daily amounts to account for the lower absorption. 

3. Calcium

   Dairy products are often the most calcium rich food. That being said, foods like plant milk, tofu and seaweed are all high in calcium and an alternative to non-vegan products.

4. Omega-3 Fatty Acids

   Common misconceptions are that fish and seafood are the best way to get omega-3 fatty acids. This is, however, not true. Nuts, seeds and plant oils have high omega-3 fatty acids content too!