There is plenty of evidence that a plant-based diet might be very beneficial for health, many people even used it to fix health conditions created by a typical western diet. However, vegans are frequently recommended to supplement multiple vitamins and minerals to prevent various deficiencies that ultimately lead to serious health issues. At first glance it doesn’t make sense, right?
In fact, it’s not surprising that some studies (especially statistical ones) find links between vegan diet and various health conditions. The results of those studies aren’t legitimate for a simple reason - veganism is not a diet, it’s a lifestyle. Being vegan doesn’t mean eating healthy. From a dietary perspective, being vegan means only one thing - complete elimination of all animal products from one’s diet. It says nothing about foods to eat while this is what a real diet is about. As a result, different vegans eat vastly different things and their diets vary so much so it’s absolutely impossible to generalize. Now tell me how someone can conduct a legit medical study on that? It doesn’t make any sense!
Now back to practical questions. Here is the bare minimum recommended by the majority of articles that provide “scientifically backed” supplementation recommendations for vegans.
Iron
B12
Omega-3
Calcium
Iodine
Vitamin D
These recommendations are based on a simple assumption that you don’t, or can’t, eat a healthy diet. The truth is that a well-balanced whole foods plant-based diet doesn’t require much supplementing unless you have a medical condition that requires special attention. Healthy people can and should get most of these vitamins and minerals from food. Those that do not come from food should be supplemented, however, no omnivorous diet provides it either.
Read the facts below to make an informed decision on what you might really need and why.
Iron
Your iron needs can be easily satisfied by a diet rich in whole grains, legumes, nuts, and leafy greens. Even though non-heme iron contained in plants doesn’t absorb at the same rate as heme iron from animal sources, it doesn’t mean you don’t get enough of it. Remember, animals get their iron only from plants, we are no different.
Tip: pairing iron-rich foods with foods high in vitamin C will increase absorption. Iron absorption from some foods can be reduced due to the high concentration of several anti-nutrients. Soaking these foods not only increases absorption, but also removes toxicity, so it’s a good idea in general. More information about improving iron absorption is provided here.
Tip: periodically check your iron blood levels to make sure they are on point.
Vitamin B-12
Vitamin B-12 doesn’t naturally occur in any food, including animal foods. Why omnivores are not recommended to supplement? Simple - meat is injected with B-12, and trust me, with the cheapest, lowest quality version. In nature, B-12 comes only from one source - bacteria in the soil and humans stopped getting it since they started washing hands before eating. It needs to be supplemented, but check the recommended daily amount (RDA) and don’t overdo it - most supplements have way too much and it’s not a good thing, B-12 overdose can have some unpleasant effects, including pimples.
Tip: periodically check your B-12 blood levels to make sure they are on point.
Omega-3
Omega-3 needs can be partly satisfied by eating seeds, nuts, and soy products, however algae-based Omega-3 supplementation is highly recommended. Higher intake of Omega-3 might be beneficial for many body and brain functions. Extreme intake of Omega-3 can be harmful, but it’s almost impossible to get too much of it from algae.
Calcium
Calcium from supplements is not even safe for consumption. Plenty of studies show that it can be toxic. Many plants are rich in calcium so there is no reason to not get enough from food. Eat more leafy greens, broccoli, tofu, tempeh, tahini, almonds, black beans, and molasses and stay away from calcium supplements.
Tip: more information about improving calcium absorption is provided here.
Iodine
There are only 2 vegan sources of iodine - grey mineral or pink sea salt and seaweed. People that have no iodine deficiency stemming from a medical condition should be able to get enough iodine from those unless they don’t consume salt daily which typically is not the case.
Tip: periodically check your thyroid function and discuss iodine supplementation with an endocrinologist if needed.
Vitamin D
It’s hard to overestimate the importance of vitamin D. Vitamin D is required in multiple critical processes in the human body. The need for vitamin D is universal and has nothing to do with veganism. Your body is perfectly capable of producing it with just 15 minutes of daily sun exposure (bare skin, of course, just hands or legs would be enough). If (or when) your situation or climate do not allow that - supplement with vegan D3.
Tip: there are multiple vegan sources of vitamin D2. It’s a different form of vitamin D which also works but doesn’t absorb as well. Several vegan D3 supplements are available on the market that will do the job.
Zinc
It is absolutely possible to get enough zinc from food and there is no reason to supplement. Regularly consume lentils, oats, tofu, wild rice, wheat germ, and/or pumpkin seeds.
Tip: zinc from plant-based sources is harder to absorb due to the high concentration of several anti-nutrients in some of the foods. Soaking these foods not only increases absorption, but also removes toxicity, so it’s a good idea in general. More information is provided here.
Note
I would like to reiterate that these recommendations are for a generally healthy population. People with health conditions that cause deficiency of any of the vitamins need to consult a medical professional for treatment. You are strongly advised to check your vitamin levels before making supplementation decisions.
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