Vitamins vegan
Vitamins vegan
As a vegan, you often need to take supplements to supplement your diet. For example, vitamin B12 is completely lacking in plant-based foods. It can also be a good idea 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 essential 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 known as cobalamin, is found primarily in animal foods. You can find this vitamin in, for example, fish, meat, shellfish, eggs, liver, milk and cheese. Inactive forms of vitamin B12 may be found in plant foods, but this is not something your body can absorb.
Given this, it is often extra important for vegans to take vitamin B12 supplements to get enough. Even if you are a vegetarian, you are at risk of getting too little B12, even though it is found in both dairy products and eggs. There are also B12-fortified vegetable drinks such as oat and soy milk.
According to the Swedish National Food Agency, an adult should consume 2.0 micrograms of vitamin B12 per day. If you have a severe deficiency of this vitamin, you can suffer from anemia, nerve damage and impaired memory. Vitamin B12 is a key player in the production of your red blood cells.
Help your iron absorption with vitamin C
Iron deficiency is relatively common in Sweden today, including among 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 to transport oxygen in the blood and muscles.
Plant-based foods 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, it is also a good idea to eat foods rich in vitamin C. For example, citrus fruits, kiwi, peppers or broccoli. Also remember that foods rich in calcium can inhibit the body's ability to absorb iron.
Symptoms of iron deficiency include fatigue and a feeling of weakness. In this case, you may need to take iron supplements. Always consult a doctor first if you suspect that 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 can 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 to supply the vitamin through diet or supplements.
For those who are lacto-ovo-vegetarians, fortified dairy products are a good source of vitamin D. But even here, it is important to keep an eye on your intake to ensure you are getting enough. Symptoms of deficiency can include fatigue and a weakened 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 depend on vitamin D to function optimally. You also 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 your omega-3s
Your body cannot produce omega-3 itself, so you need to get it from your diet. Omega-3 comes in different forms and is found in things like rapeseed oil, walnuts, flaxseeds, chia seeds and fatty fish. As a vegan, you don't have to eat fatty fish, but you can make sure to use rapeseed oil and cooking oils made from rapeseed oil when you cook or make a sandwich.
Many omega-3 supplements on the market are based on fish oil. However, our range includes a vegan alternative made from oil from specially grown algae. This is an alternative for those who do not get enough omega-3 through their diet.
Getting enough omega-3 is important for reducing the risk of heart disease, lowering blood pressure and preventing the formation of blood clots, among other things.
Zinc, selenium and riboflavin
Zinc from plant-based foods is harder for the body to absorb. Your body needs zinc, among other things, for wounds to heal properly. You can get zinc by eating whole grains, 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, also known as vitamin B2, is important for the body's energy production. Most people who eat animal products get enough from their diet, but as a vegan you may need to think a little extra. You can get riboflavin through legumes, whole grains, and green leafy vegetables.
Many vegetable drinks are also fortified with riboflavin, so make a habit of checking to make sure you choose a fortified drink.
Supplements for vegans
Vegans often need to take supplements to get enough of a particular vitamin or mineral. Remember to never overconsume as this can have negative effects.
Please consult a doctor if you suspect you have a deficiency. They will then perform blood tests to determine if you are deficient and will make it easier to find the right supplements.
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-retailers.
Frequently asked questions and answers about vitamins vegan
As a vegan, you may be at risk of lacking certain vitamins and nutrients if you do not carefully plan your diet or compensate for the vitamins and minerals you would get if you ate animal products.
Vitamins and minerals are necessary for the normal functioning of your body.
Some of the vitamins and minerals that are important to keep track of as a vegan, as they are more difficult to get when eating plant-based, are vitamin B12, vitamin D, iron, zinc, selenium and omega-3 fatty acids.
Because vitamin B12 is not found in the plant kingdom. There are inactive forms of vitamin B12 in some vegetables, but these cannot be absorbed by your body. As a vegan or vegetarian, it is therefore important to make sure you get this vitamin in another way.
For example, there are plant-based drinks that are B12-fortified, such as oat and soy drinks. If you are a lacto-ovo vegetarian, you can get B12 through dairy products and eggs.
Vegetarians often lack the same vitamins and minerals as vegans. It is the type of vitamins and minerals that are often found in meat, fish and chicken.
There are two different forms of vitamin D, namely vitamin D2 and vitamin D3. Vegetable products are often fortified with vitamin D2, but research has shown that it is not as effective as D3.
It is common to extract vitamin D3 from wool fat, but there is a vegan variant that is extracted from lichen that grows naturally on stones and rock slabs.
According to the Swedish Food Agency, an adult up to the age of 75 should get 10 micrograms of vitamin D, while people over 75 are recommended 20 micrograms.
If you don't eat vitamin D-fortified foods like plant-based drinks or fats, you may need to take vitamin D supplements to get enough.