Vitamins vegan

As a vegan, you often need to take supplements to supplement your diet. For example, vitamin B12 is completely absent in food that comes from the plant kingdom. It can also be good to keep track of other important vitamins and minerals that can be difficult for vegans and vegetarians to get enough of.

Vitamins and minerals are necessary for your body to function properly. In total, there are 13 different vitamins that we humans need to get.

Vitamin B12 is not found in the plant kingdom

Vitamin B12, also called cobalamin, is mainly found in animal foods. You find this vitamin in, for example, fish, meat, shellfish, eggs, liver, milk and cheese. In vegetables there may be inactive forms of vitamin B12, but this is not something that your body can absorb.

With this in mind, it is often especially important for vegans to take supplements with vitamin B12 to get enough. Even you who are vegetarian run the risk of getting too little B12, even though it is found in both dairy products and eggs. There are also B12-enriched vegetable drinks such as oat and soy milk.

According to the Swedish Food Agency, an adult should get 2.0 micrograms of vitamin B12 per day. Severe deficiency of this vitamin can cause anemia, nerve damage and impaired memory. Vitamin B12 is a key player in the production of your red blood cells.

Help the iron on the stack with vitamin C

Iron deficiency is relatively common in Sweden today, among other things in vegans and vegetarians. There are many plant-based foods that contain iron, but the body does not absorb this iron as efficiently as iron from animal products.

Your body needs iron for oxygen to be transported in the blood and muscles.

Plant-based foods that are rich in iron include legumes such as beans, lentils and chickpeas. Nuts and seeds such as almonds and pumpkin seeds also contain iron.

To help iron absorption on the run, it is good to also eat foods rich in vitamin C. For example, citrus fruits, kiwi, peppers or broccoli. Also remember that calcium-rich foods can inhibit the body's ability to absorb iron.

Symptoms of iron deficiency are, for example, fatigue and a feeling of weakness. Then you may need to take iron as a dietary supplement. Always consult a doctor first if you suspect you are suffering from iron deficiency.

How do I get vitamin D?

If you are vegan, you can get vitamin D by drinking oat, soy or almond drinks. You also get vitamin D from the sun. Vitamin D is produced in the body with the help of the sun's UV rays during the summer months. But during the rest of the year, it is important that you add the vitamin through diet or food supplements.

For those who are lacto-ovo-vegetarians, fortified dairy products are a good source of vitamin D. But even here it is important that you keep track so that you get enough. Symptoms of deficiency can include fatigue and poorer immune system.

Vitamin D has many important functions in the body, which is why it is important that we get enough of it. Several of the cells in your immune system are dependent on vitamin D in order to function optimally. In addition, you need vitamin D for your body to absorb calcium and phosphorus.

You can read more about vitamin D and how to get enough in our article.

Make sure you get omega-3

Your body cannot produce omega-3 by itself, you need to get it through your diet. Omega-3 comes in different forms and is found in, among other things, rapeseed oil, walnuts, flax seeds, chia seeds and fatty fish. As a vegan, the fatty fish goes away, but you can make sure to use rapeseed oil and edible fats made from rapeseed oil when you cook or make a sandwich.

Many omega-3 supplements on the market are based on fish oil. But in our range there is a vegan alternative that is made with oil from specially grown algae. This is an alternative for those who do not get enough omega-3 through their diet.

That we get enough omega-3 is important to, among other things, reduce the risk of heart disease, lower blood pressure and prevent the formation of blood clots.

Zinc, selenium and riboflavin

Zinc from plant-based foods is more difficult for the body to absorb. Your body needs zinc, among other things, for wounds to heal properly. You get zinc by eating whole grain products, nuts, seeds and legumes.

Selenium is found in the soil, it is an element. You need to get selenium because it is part of the body's antioxidant protection and is also needed for metabolism. Since Swedish soils are poor in selenium, it can be good to vary with imported legumes, nuts and seeds.

Riboflavin, which also goes by the name vitamin B2, is important for the body's energy production. Most people who eat animal products get enough through their diet, but as a vegan you may need to think a little extra. You get riboflavin through legumes, whole grain products and green leafy vegetables.

Many vegetable drinks are also fortified with riboflavin, make it a habit to check so that you choose a fortified drink.

Supplement for you who are vegan

As a vegan, you often need to take food supplements to get enough of a certain vitamin or mineral. Remember never to over consume as it can have a negative effect.

Feel free to consult a doctor if you suspect that you are deficient in something. Then you will have a blood test that shows if you suffer from a deficiency and it will be easier to find the right dietary supplement.

You can read more about Elexir Pharma's dietary supplements by clicking on the respective product. You can find Elexir Pharma's dietary supplements both in physical stores and at various e-tailers.