Thats because some nutrients that the body requires are not as readily available when youre not eating animal products.
Supplements arent a four-letter word!
Keep reading for the lowdown on vitamins needed for vegans and vegetarians:
1.
Vitamin B12
Vitamin B12is a water-soluble vitamin thats bound to protein in food.
Its required for proper red blood cell formation, neurological function, and DNA synthesis.
B12 supplementation is cheap and widely available.
registered dietitian and plant-based chef based in St. Louis, MO
I usually recommend taking it daily to be on the safe side, says Caspero.
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2.
Heres Exactly How It Can Affect Your Poop
3.
Animal foods are a major source of vitamin D for many people, says Sheth.
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4.
Thats why she sometimes recommends iodine for people on a plant-based diet.
Iodine is a trace element thats naturally present in animal foods and added to some types of table salt.
Its an essential component of thyroid hormones and may play a role in immune function.
That doesnt mean you necessarily have to take an iodine supplement.
registered dietitian and plant-based chef based in St. Louis, MO
I recommend cooking with iodized salt, says Caspero.
Calcium
You probably know that calcium (along with vitamin D) helps build strong bones and teeth.
Its also required for cellular functioning and the creation of some hormones, among other functions.
There is one time that Caspero does recommend taking iron supplements: during pregnancy and possibly postpartum.
If thats you, talk to your doctor for guidance on a supplement option.
Zinc
Zinc is also widespread in smaller amounts in plant-based foods.
But, similarly to iron, its harder to absorb from plants than animal sources.
If youre new to a plant-based diet, the above list may seem long.
The vast majority of research shows that a predominantly plant-based diet is best.
And it doesnt have to be [exclusively] vegan or vegetarian, Caspero says.
Looking for more plant-based intel?
Heres an RDs guide to protein for vegans and vegetarians:
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