THE BEST VITAMINS FOR VEGANS & VEGETARIANS
Growing at a rapid rate, vegan diets are becoming more mainstream than ever before. 2021 was a record-breaking year for veganism as its popularity soared to new heights. Vegan supplements are also on the rise.
We suggest looking into adding these supplements into your diet or getting a helping hand from some vegan friendly supplements.
1. VITAMIN B12
Whilst anyone can have low vitamin B12 levels, studies show that vegetarians and vegans have a higher risk of deficiency. Vitamin B12 is important for many processes in the body, and low vitamin B12 levels can lead to damage to the nervous system, anaemia, infertility, and bone and heart disease.
Folic acid and folate are both forms of vitamin B9. Folate is the form that occurs naturally in foods and in the body, whereas folic acid is the version found in fortified foods and supplements. Foods rich in folate include leafy greens, beans, peas, and lentils. It’s a good idea for women of childbearing age to consider a folic acid supplement of 400 micrograms as nearly half of all pregnancies are unplanned and folic acid significantly reduces the risk of a baby developing birth defects like spina bifida.
Women are thought to be at particular risk of iron deficiency, including those on a vegetarian or vegan diet. Although meat is a potent source of iron, there are lots of plant foods that contain good amounts of this mineral including pulses, tofu, dark green vegetables, whole grains and chia seeds.
Getting enough iodine is vital for healthy thyroid function, which controls metabolism. Vegans are considered to be at the highest risk of iodine deficiency which can lead to hypothyroidism. This can cause low energy levels, dry skin, tingling in hands and feet, low mood, forgetfulness and even weight gain. Foods considered to have high iodine levels include seafood, seaweed, iodised salt and dairy products. Therefore, vegans who don’t want to eat seaweed or use iodised salt several times a week might consider supplementation.
This mineral is crucial for metabolism, immune function and the repair of cells in the body. A zinc deficiency can lead to hair loss, developmental problems, delayed wound healing and diarrhoea. Few plant foods are high in zinc and the absorption of this mineral from some plant foods can be limited.
6. OMEGA-3 FATTY ACIDS
Omega-3 is an essential fatty acid, rich in EPA ,which play an important role in keeping our hearts, brains, skin, hair, and nails healthy. Predominantly found in food sources such as fatty fish (salmon, mackerel, sardines, etc), walnuts, chia seeds and flaxseeds. To gain all three fatty acids, vegetarians and vegans can reach the recommended intake by supplementing with a vegan-friendly omega 3 supplement or Algae oil
Boxed Off pride ourselves on delivering a service of integrity and responsibility with sustainability and our community at the forefront. We provide the very best plant based supplements and nutrition with the environment in mind, all of our packaging is 100% biodegradable and recyclable, we do not use single use plastic containers widely used by most supplement brands at no extra cost to you.
Our boxes are tailored to meet your specific needs, taking the confusion out of selecting the correct supplements to help you achieve your goals.