Five supplements vegetarians should take

Whether for health, ethical, or environmental reasons, millions of people are following vegetarian or vegan diets.

There is a lot of confusion and conflicting definitions when it comes to what nutrition is. But, one thing is certain; nutrition is far broader than diet alone. Read on for seven tips for living a more nutritious lifestyle.

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A plant-based diet offers many benefits ranging from reduced risk of heart disease to lower incidence of cancer. But, the reality is not all nutrients at the required levels are obtained from plants alone. But, no matter what diet you follow, due to the way food is processed these days diet alone doesn’t supply all the necessary nutrients for optimum health. That’s where supplementation comes in.

Read on for the five supplements vegetarians, and all modern eaters, should consider taking…

1. Iron

Do you constantly feel lethargic? Do you ever find yourself short of breath when you walk upstairs? If so, you might be lacking in iron – especially if you’re a woman or don’t have an iron-rich diet.

You probably wouldn’t think of iron as a nutrient but did you know that low iron is the most common nutritional deficiency? It is an essential nutrient used to generate new DNA and red blood cells, and most importantly circulate oxygen throughout the body. A lack of oxygen around the body can leave you feeling exhausted and affect everything from your immune system to your brain function.

Women are more often iron deficient than men because from adolescence to menopause they lose blood each month during their period. Likewise, vegetarians are more at risk of iron deficiency as meat products are the highest source of iron. Our vegetarian-friendly Whole Food Essentials Iron provides 100 per cent of the Recommended Daily Intake along with supporting C and B vitamins, which can help increase iron absorption.

2. B Vitamins

B vitamins are needed to convert food into energy and keep you going throughout the day. They are linked to supporting mood regulation, preventing nerve damage, brain health, stress response and energy levels. Vitamin B is an essential nutrient but it’s only found naturally in dirt and animal products. Not into eating dirt? Don’t worry, there are other options! Our B-Complex capsules provide a comprehensive supply of food-grown B vitamins, along with energy boosting botanicals in a vegetable base. The only scientifically proven way for vegetarians and vegans to reach the recommended daily intake of iron is by consuming B12-fortified foods or taking a vitamin B12 supplement. Note – our B Complex does contain bee pollen.

3. Vitamin D

Vitamin D helps enhance the absorption of calcium and phosphorus from your gut, as well as influencer other bodily processes like immune function, mood regulations, memory and muscle recovery. We naturally produce Vitamin D when exposed to sunlight but can also obtain it through some foods. Due to our harsh sun, we tend to ‘over-protect’ ourselves, which means we don’t absorb enough vitamin D through sun alone to meet the RDI- which is where foods can help. Unfortunately, very few foods naturally contain vitamin and those that do aren’t vegan-friendly, and deficiency is a problem among vegans and omnivores alike. Vegans unable to maintain normal blood levels through fortified foods and sun exposure should consider taking a supplement. Note – our Vitamin D is derived from wool oil (lanolin).

4. Omega 3 Fatty Acids

Omega-3 Fatty Acids are often referred to as essential fatty acids, which means you need to obtain these fats from your diet as your body can’t make them on its own. Omega-3 fatty acids help to control inflammation, brain development and prevent heart disease. Vegans and vegetarians who don’t eat eggs or fatty fish like salmon must include other sources of omega-3 fatty acids such as walnuts, flaxseeds, chia seeds, canola oil, soybeans or tofu. A supplement is a great safety net to ensure you are consuming healthy levels of Omega-3. Our naturally fermented Veggie Omega-3 is made from DHA rich micro-algae oil that is free of ocean born contaminants and is 100 per cent natural, vegetarian and vegan.

5. Calcium

Want strong and healthy bones and teeth? Then you need calcium. How you get that is another thing altogether! For vegetarians and meat-eaters it can easily be obtained through dairy products like yoghurt, milk an cheese. While there are non-dairy plant sources of calcium too like seeds, beans and lentils, most studies confirm this not enough to meet the RDI. Those  consuming too little dietary calcium should consider taking a daily supplement like our Calcium Plus.

 

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