do vegetarians need supplements?
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| do vegetarians need supplements ? |
Having the certainty that a plant-based diet covers all the protein, vitamin, and mineral needs is essential for a smooth start to your transition. A quick recap for all novice and experienced vegans.
Food supplements, useful or not?
Regardless of what eating pattern you adopt, eating a wide variety of foods is the foundation of a healthy diet. And the variety of foods, combined with adequate amounts of food, ensures us sufficient intake of macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins and minerals). But then for which nutrients and in which situations should we turn to food supplements and do vegetarians need supplements ?
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The proteins:
A vegan diet provides sufficient amounts of plant protein, especially from grains, legumes, nuts and seeds.
Protein powders are unnecessary in most cases! The daily protein requirements, which are (only) about 1 gram per kilogram of body weight, are largely covered by a varied diet, including during periods of pregnancy or adolescence when the requirements increase. Even for athletes, the main consumers of these protein powders, this supplementation is not essential. However, if you stick to it, here are some precautions to take: limit your intake to 2 grams of protein per kilogram of body weight per day (food and powders), for a maximum of 6 months. Larger amounts taken over a long period of time can have harmful effects on health, especially on the kidneys. Do not hesitate to seek a dietitian to optimize your diet and achieve your goals without putting your health at risk.
The iron:
Do you necessarily have to take iron as a supplement when you are a vegan? No ! Vegans are no more prone to the iron deficiency than omnivores. Unless you have a medical prescription, taking iron for yourself is a bad idea, as excess iron is dangerous for your health. Instead, make sure you eat foods rich in iron, such as legumes, quinoa, almonds, and herbs every day. Combined with foods that are a source of vitamin C, the absorption of iron from plant sources is improved. Also, avoid drinking tea and coffee during the meal. If in doubt, consult your doctor, who may order a blood test.
Vitamin D:
Regardless of how we eat, food sources of vitamin D are insufficient. It is synthesized in large part thanks to the rays of the sun. However, this is not always possible or desirable. In summer, a few minutes of unprotected exposure (without covering clothing or sunscreen) may be sufficient for fairer skin types but beware of sunburn. In winter, little sunlight is not sufficient to guarantee adequate vitamin D synthesis. This is why it helps to take vitamin D supplementation, if not all year round, at least in winter, whether you are a vegan or not! Your doctor can advise you.
Iodine:
Plant foods contain few sources of iodine, with iodized salt being the most accessible source. Nevertheless, it is recommended to limit the consumption of salt. Incorporating seaweed into the diet provides nutritional variety, as well as taste, and above all iodine!
Is Iodine supplement useful or not? Yes for a vegan who doesn't like seaweed, and yes during pregnancy and breastfeeding. This is not essential if you use iodized salt and regularly consume seaweed.
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| Life Extension Sea-Iodine Capsules |
Omega-3s:
A plant-based diet that includes quality oils (Read more about Omega 3) and oilseeds provides fatty acids from the omega ‑ 3 family, in particular, short-chain omega ‑ 3 (ALA). We also need long-chain omega ‑ 3s (EPA and DHA), which are rare in the plant kingdom. There are many mechanisms for converting short-chain omega-3s to long-chain omega-3s, but they are inefficient and easily saturated if the diet provides too much omega-6. During times of greatly increased needs, especially pregnancy, breastfeeding, and infancy, supplementation with DHA from microalgae is recommended. Outside of these times, a diet that prioritizes quality fats, as well as raw products over-processed foods, is sufficient.
Vitamin B12:
There is no reliable plant source of vitamin B12. This is why it is essential to take a vitamin B12 supplement, and this as soon as you significantly reduce your consumption of animal products. Vitamin B12 supplementation is essential for vegans, and highly recommended for vegetarians and flexitarians.
Example of dosage: 10 μg per day, or 2000 μg per week in one take. The difference in dosage is normal and due to complex absorption mechanisms.
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| Natures Bounty Supplement |
Now we will answer the question: do vegetarians need supplements?
With the exception of vitamin B12, a well-managed vegetarian or vegan diet can cover all the needs of our body. Dietary supplements enjoy a reputation as a "healthy product", but they are not always without risks. Some are essential, like vitamin B12, others are useful, depending on the stages of life and most often for short periods. Still, others are potentially dangerous (risk of overdose for iron or certain vitamins), and should not be used without the advice of a healthcare practitioner. Finally, let's not forget that food is more than the sum of the nutrients it contains. Instead, let's prioritize fresh and minimally processed foods, our bodies will take care of the rest.
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