The vegan lifestyle has become increasingly popular in recent years, with more people choosing to adopt a plant-based diet for health, ethical, and environmental reasons. While a well-planned vegan diet can provide all the nutrients your body needs, some essential vitamins and minerals can be challenging to obtain from plant-based sources alone. This is where organic health supplements come into play. In this article, we’ll discuss the top 10 health supplements that vegans should take to ensure optimal health.
Vitamin B12
Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. It’s primarily found in animal products, making it difficult for vegans to obtain enough from their diet alone. Vitamin B12 supplements can be found in many forms, including tablets, lozenges, and sprays. Look for organic options to ensure that the supplement is free from synthetic ingredients and additives.
Vitamin D
While the body can produce vitamin D when exposed to sunlight, it’s challenging to obtain adequate levels during the winter months or for those who spend most of their time indoors. Vitamin D supplements are typically derived from plant sources and can be found in capsule or liquid form.
Omega-3 Fatty Acids
Omega-3 fatty acids are crucial for heart health, brain function, and reducing inflammation. While these essential fatty acids can be found in plant-based sources like flaxseed, chia seeds, and walnuts, the type of omega-3s found in these sources (ALA) needs to be converted into the more usable forms (DHA and EPA) by the body.
Iron
While iron can be found in plant-based sources like spinach and lentils, it’s not always easily absorbed by the body. Iron supplements come in many forms, including tablets, capsules, and liquids. Look for organic options to ensure that the supplement is free from synthetic ingredients and additives.
Calcium
Calcium is essential for bone health, muscle function, and nerve transmission. While calcium is abundant in many plant-based sources like leafy greens and fortified plant milks, supplementing with a calcium supplement may be necessary for those who have increased calcium needs, such as during pregnancy or menopause. Look for organic calcium supplements derived from natural sources like algae or seaweed.
Zinc
While zinc can be found in plant-based sources like legumes and whole grains, it’s not always easily absorbed by the body. Zinc supplements are available in tablet or capsule form and can be derived from plant or synthetic sources. Opt for organic options to ensure the supplement is free from additives and synthetic ingredients.
Magnesium
Magnesium is essential for nerve and muscle function, energy production, and bone health. While magnesium can be found in plant-based sources like leafy greens and nuts, many people may not be getting enough from their diet alone. Magnesium supplements come in many forms, including tablets, capsules, and powders. Look for organic options to ensure that the supplement is free from synthetic ingredients and additives.
Vitamin C
While vitamin C can be found in plant-based sources like citrus fruits and bell peppers, supplementing with a vitamin C supplement may be beneficial for those who have increased needs or difficulty obtaining enough from their diet alone. Look for organic vitamin C supplements derived from natural sources like acerola cherry.
Selenium
Selenium is a mineral that plays a role in thyroid function, immune function, and antioxidant activity. While selenium can be found in plant-based sources like brazil nuts and sunflower seeds, the amount can vary widely depending on the soil it’s grown in.
Probiotics
Probiotics are beneficial bacteria that reside in the gut and play a role in digestive health, immune function, and overall wellbeing. While probiotics can be found in fermented plant-based foods supplementing with a high-quality probiotic supplement may be beneficial for those who have digestive issues or antibiotic use.
While a well-planned vegan diet can provide all the nutrients your body needs, supplementation may be necessary to ensure that you’re meeting your daily requirements. When choosing organic health supplements, always look for products that are free from synthetic ingredients, additives, and fillers.
