Essential Supplements For Vegans And Vegetarians – The UK’s leading vegan multivitamin supplement is now available in recycled glass containers.
A-Z Vegan Multivitamins provide 24 high-quality vitamins and minerals that all men and women need. 100% daily supply of 24 essential nutrients including Vitamin B12, Vitamin D3, Vitamin A, Iodine, Iron, Selenium and Zinc.
Essential Supplements For Vegans And Vegetarians
Certified vegan and vegetarian, our ingredients are free of GMOs, palm oil, sugar, artificial sweeteners and allergens including gluten, wheat, lactose, soy and the nuts.
Essential Vitamins And Supplements For Vegans And Vegetarians
All of our products are made in the UK using only the best natural ingredients and unlike many competing products contain no synthetic fillers, fillers, additives, artificial colors or
Provides high levels of nutrients, including vitamin B12 in its purest and most potent form, methylcobalamin. Vegan Vitamin D3 (Vitashin), a highly active form of vitamin D, lichen-derived cholecalciferol, 14 mg iron, and more.
Vitamin A (beta carotene) Vitamin D3 (cholecalciferol) Vitamin E (natural succinate) Vitamin K2 (MK7) Vitamin C (ascorbic acid) Vitamin B1 (Thiamine hydrochloride) Vitamin B2 (Riboflavin) Vitamin B3 (Niacotinamide) Vitamin B6 (Pyridoxine hydrochloride) Vitamin B9 (folic acid) Vitamin B12 (methylcobalamin) Vitamin B7 (biotin) Vitamin B5 (D-calcium pantothenate) Potassium (chloride) Calcium (hydroxide) Magnesium (citrate) Iron (ferrous citrate) Zinc (citrate) Copper (equally controversial) In the nutrition world, many people accept that eating vegetables is a good idea, ignoring the benefits of a plant-based diet full of antioxidants, fiber, and other nutrients.
A well-planned vegetarian and vegan diet can provide your body with all the nutrients it needs to thrive. But “good planning” is a word, because it can be difficult to find certain nutrients in plant-based foods.
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These types of diets may require some forethought and careful inclusion of solid foods and supplements to complement your diet.
Here, we explore some nutrients that are missing from vegetarian and vegan diets, along with the best ways to get them through food or supplements.
Vitamin B12 is an essential nutrient needed for many of your body’s basic functions, including red blood cell formation, energy production, and DNA synthesis (1).
The Recommended Dietary Allowance (RDA) for vitamin B12 for adults is 2.4 mcg per day. Unfortunately, this vitamin is not actually found in plant-based foods in quantities that match this label, putting vegetarians and vegans at increased risk of deficiency (2, 3 ).
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If you follow a lacto-ovo diet, you can get B12 from milk and eggs, but solid foods and/or supplements are necessary for those following the diet. vegetarian or vegan diet.
Fortunately, there are many foods that are fortified with B12, such as commercially prepared breakfast cereals, some plant-based foods and yogurt, nutritional yeast, and most of the food items.
Note that B12 is not added to plant meats and dairy products. Check the Nutrition Facts panel and ingredient list on a specific product to confirm.
You can meet your B12 needs with prescription or over the counter B12 supplements. The most common types of B12 supplements are cyanocobalamin and methylcobalamin, both of which are good options. Make sure the supplement you choose has been tested by third parties to ensure the highest quality (2).
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Keep in mind that your body will not absorb 100% of the B12 you take as a supplement, and some people may need higher doses than the RDA to meet their needs. . One study found that doses up to 6 mcg per day were more effective for vegetarians, even if the diet did not include B12-fortified foods (4).
Vitamin D is an essential nutrient for bone health and proper functioning. Currently, the RDA for vitamin D is set at 600 IU per day for adults under 70 years of age and up to 800 IU per day for adults. However, some health authorities recommend a daily intake closer to 1,500-2,000 IU (5, 6).
Surprisingly, the best way to get vitamin D isn’t from food – it’s from the sun. When your skin is exposed to UV rays from the sun, it produces its own vitamin D (7).
However, there are many factors that can limit the skin’s ability to produce vitamin D, including spending too much time indoors, using sunscreen, high pigmentation of the skin, and geographic area. So, if you regularly use sunscreen, don’t go outside often, have tanned skin, or live far from the equator, you need to make sure you get vitamin D from food or supplements. Addendum (7).
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The only major plant source of vitamin D is mushrooms, but the amount of vitamin D in each mushroom can vary. Like humans, mushrooms produce vitamin D when exposed to sunlight. For this reason, wild mushrooms are higher in vitamin D than their vegetable counterparts. Although some mushroom farms store their products with UV light to increase vitamin D content before sending them to market (8).
Solid foods and supplements are excellent choices. Breakfast cereal, orange juice, and other plant-based foods and yogurt are often fortified with vitamin D—check nutrition labels to see how much added.
If you plan to take a supplement, the best and most effective form of vitamin D is D3. However, most D3 supplements are animal derived. So, if you’re a vegetarian or a strict vegetarian, you’ll want to make sure you only choose vegetables, eg.
Vitamin K1, found mostly in dark green leafy vegetables, has long been known to play an important role in blood circulation. But recently, the importance of another type of vitamin – vitamin K2 has been recognized.
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Research shows that vitamin K2 is important for maintaining healthy bones and teeth. Emerging evidence suggests that vitamin K2 may play a role in preventing heart disease and some forms of cancer (9).
Most of the vitamin K in a typical Western diet is K1, and a small amount can be converted to K2 in your body. Small amounts of vitamin K2 can be produced by bacteria living in the gut (10).
The richest dietary sources of K2 are animal foods such as milk, cheese, and egg yolks. That said, some fermented vegetable foods like sauerkraut, miso, and natto also contain K2. These foods are common but not common in the diet in the United States (10).
According to nutritional guidelines, vitamins K1 and K2 are often combined as simply “vitamin K”. Currently, the RDA is 120 mcg per day for men and 90 mcg per day for women, but some experts believe separate recommendations should be made for vitamin K2. Until this happened, there was no evidence of vitamin K2 (11).
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To make sure you get enough K2 on a vegetarian or vegan diet, start by making sure you meet the minimum recommendations for vitamin K. This isn’t too difficult, as it contains vitamin K in various fruits. and vegetables such as kale, spinach, Brussels sprouts, kiwi and avocado.
Then, work on incorporating more fermented foods into your routine, such as miso, natto, kimchi, and sauerkraut. Fermented foods not only contain K2, but their probiotics also help support healthy gut bacteria, some of which can increase K2 for you (11).
If you want to go the supplement route, two separate studies in postmenopausal women found that daily supplementation with 180 mcg of vitamin K2 in the MK-7 form had beneficial effects on bone. and heart health. MK-7 is very flexible and stays in the system longer than other K2 types, so it may be your best supplement option (9).
If you take blood-thinning medications, consult your doctor before adding vitamin K supplements to your regimen.
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Iodine is a mineral that your body needs to make thyroid hormones that regulate energy metabolism. It is important for fetal brain development (12).
Iodine deficiency is rare in the United States due to the consumption of iodized salt, but deficiency is common in other parts of the world.
Worse, many people in the United States choose non-iodized salt sources, such as kosher and sea salt, which can lead to malnutrition if you’re not careful. introduction of iodine-rich products. food on your plate.
In general, humans do not need a lot of iodine. The RDA for adults is set at 150 mcg, almost half of which can be provided by ¼ teaspoon of iodized salt (13).
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Some of the natural sources of iodine are animal foods, but there are also many plant sources of iodine.
The most important thing about food sources of iodine is that the amount of iodine depends on the iodine in the soil where they are grown. This means that the amount of iodine in it can change