Unlock the Surprising Benefits of Supplements for a Thriving Vegetarian Diet!

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. However, it is important to understand which supplements vegetarians should take to avoid potential deficiencies. Reasons for following a vegetarian diet vary but include health benefits. A vegetarian diet consists of plant-based foods and omits meat, poultry, fish, and other animal foods. But some vegetarian diets may rely too heavily on processed foods with too many calories, and too much sugar, fat and salt.

Types of Vegetarian Diets

There are a few different types of vegetarianism. There are several types of vegetarian diets, with the vegan diet being the most restrictive. Though all vegetarian diets exclude meat, fish, seafood, poultry, gelatine or animal rennet, insects, stock and animal fats.

A vegan diet focuses solely on plant-based foods like vegetables, fruit, legumes, grains, nuts, and seeds.
A lacto-ovo-vegetarian diet allows eggs and dairy products. Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them.
A lacto-vegetarian diet allows dairy products.
The ovo-vegetarian diet allows eggs.
The pesco-vegetarian or pescatarian diet allows fish. Some people follow a diet that is mostly plant-based, but they still eat meat, dairy, eggs, poultry and fish on occasion or in small quantities.

No matter what type of vegetarian diet you follow, make sure you choose the best supplements for your nutritional needs.

Health Benefits of a Vegetarian Diet

Generally, a higher intake of plant foods and a lower intake of animal foods is associated with reduced risk of heart disease, cancer, obesity, osteoporosis, and type 2 diabetes. It also lowers the risk of death due to heart disease and lowers all-cause mortality. However, it is important to differentiate between a healthy vegetarian diet from an unhealthy vegetarian diet. The research indicates that if the vegetarian diet is high in high-glycemic foods such as products from refined grains (e.g., white flour), fruit juices, sugar‐sweetened beverages, sweets, and desserts, it does not provide the same health benefits as a healthier vegetarian diet. Eating a “junk food” based vegetarian diet produces a higher risk of heart disease, type 2 diabetes, and all-cause mortality.

A vegetarian diet is associated with a lower body mass index (BMI) and a reduced risk of obesity. Vegan diets have been shown to be more effective for weight loss than an omnivorous, lacto-ovo vegetarian, or a pesco-vegetarian diet. Replacing animal foods that are high in fat and calories, with low-calorie plant foods, or even nutrient-dense plant foods such as nuts and seeds, appears to help people manage their body weight more effectively.

Eating a vegetarian diet may even help to reduce the risk of cancer. This result is somewhat expected as a diet rich in plant foods is high in dietary fiber and phytochemicals (biologically active compounds found in plants) that fight against cancer.

Guidelines for a Healthy Vegetarian Diet

To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods. These include whole fruits and vegetables and whole grains. At the same time, cut back on less healthy choices. These include sugar-sweetened beverages, fruit juices and refined grains.

Here are some key guidelines for enjoying a healthy vegetarian diet.

Focus on Eating a Variety of Health-Promoting Foods - it is especially important to eat a high variety of foods when on a vegetarian diet. One easy way to do this is to select produce from all the colors of the rainbow as much as possible. This practice will ensure a wide range of health-promoting carotenoids and flavonoids. Also important is to mix up the selection of high-protein plant sources such as legumes, nuts, and seeds.
Only Consume Whole Grain Products - Use brown rice vs. white rice, and whole grain bread vs. white bread. And take advantage of the increased availability of ancient grains like quinoa and spelt.
Pump Up the Protein - Since protein intake in vegetarians can be insufficient, especially in athletes, using vegan protein powder supplements to boost protein intake is a great idea. Protein is critical in building muscle mass, controlling blood sugar levels, supporting immune function, and supplying the essential building blocks for overall health. Taking 20-25 grams of vegan protein in the morning as part of a health-promoting smoothie or shake is a fantastic way to boost protein intake in vegans. Vegan sources include pea, hemp, pumpkin, soy, rice, and quinoa.
Avoid Vegetarian Junk Food - just because something is vegetarian does not necessarily mean it is healthy. Read food labels carefully to ensure the food is not too high in sugar.

Important Supplements for the Vegetarian Diet

Vegetarian diets exclude meat, fish, seafood, poultry, gelatine or animal rennet, or stock and animal fats. These foods contain many nutrients that we need to lead a healthy lifestyle. Although there are many benefits to a vegetarian diet, removing certain foods from the diet may leave one lacking in certain nutrients and more at risk of vitamin and mineral deficiencies. There are vitamins and minerals which are naturally found in meat-based foods. Vegetarian diets continue to increase in popularity.

Generally, nutrient intake status for most nutrients is lower in vegetarians than meat-eaters. Particularly important to highlight are vitamin B12, iron, zinc, and iodine. These nutrients should be taken as dietary supplements by vegetarians.

Read also: Guide to Keto Fiber

Vegetarians should take supplements which enables them to receive a rounded nutritional intake, including the essential vitamins and minerals the body needs. Vegetarians should take supplements which include nutrients which are designed to bridge the gap in the vitamins and minerals that may be lacking from diet.

Vitamin B12

Vitamin B12 or cobalamin is a group of complex molecules with a single cobalt atom at their center. Vitamin B12 is one of the eight B vitamins making up the water-soluble vitamins, which are absorbed easily into the bloodstream. Vitamin B12 is made by microorganisms found in the soil and water, as well as produced by microorganisms in the intestines of animals. Vitamin B12 is stored in the liver and muscle tissue, so it is naturally found in animal foods and not plant foods. The amount made in the intestines is not adequately absorbed, so it is recommended that people consume B12 in food or supplementation. Though essential, humans need very small amounts of vitamin B12 to achieve adequate intake (2 to 3 milligrams a day).

Vitamin B12 is found in significant quantities only in animal foods. The richest sources are liver and kidney, followed by eggs, fish, cheese, and meat. Vegetarians are often told that fermented foods like tempeh are excellent sources of vitamin B12. However, in addition to the tremendous variety of B12 content in fermented foods, there is some evidence that the form of B12 in these foods is not exactly the form that meets our body's requirements and is, therefore, useless. The same holds for certain cooked sea vegetables.

Vitamin B-12 is necessary to produce red blood cells and prevent anemia. Anemia a condition in which the body doesn't have enough healthy red blood cells to carry oxygen to all parts of the body. Vitamin B-12 is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. This is because the vegan diet is rich in a vitamin called folate that can mask vitamin B-12 deficiency.

We all need Vitamin B12 and deficiency is unfortunately widespread, particularly in the Vegan and Vegetarian communities. Vitamin B12 deficiency is linked to many health issues including anaemia, heart disease and is also problematic for conception and during pregnancy. Vitamin B12 is a water-soluble Vitamin and in MultiVit we use an elevated level (we do the same for some other B Vitamins). Why? The answer quite simply is that with the B Vitamins, your body will grab what it needs and simply excrete the rest. If you are deficient, it’s important to get a higher dose, but either way your body will not take more than you need. We use B12 in the form of Cyanocobalamin, which is widely recognised as the most effect form. We’ve been working on making it easier to get Vitamin B12 directly into your bloodstream, so we’ve created a Vit B12 sublingual version which offers fast-acting performance and benefits by combining three different forms of water-soluble Vitamin B12, methylcobalamin, cyanocobalamin and adenosylcobalamin. It boosts energy for up to 8 hours and is produced without harming any animals.

Vegetarians and the elderly have a high risk of vitamin B12 deficiency due to low consumption, as well as lower absorption. Other factors unrelated to age or diet may influence B12 absorption, including intestinal damage and acidity levels (lack of hydrochloric acid in the stomach and increased acidity in the small intestine). Medications such as proton pump inhibitors and H2 blockers prescribed for GI disorders like GERD can inhibit absorption.

Research shows that it is essential that vegetarians supplement their diets with vitamin B12. There are several forms of B12 available in several forms. The most common supplemental form is cyanocobalamin. However, methylcobalamin is more active. For vegetarians, a daily dosage of 1,000 mcg of methylcobalamin is recommended.

Iron

Iron is another nutrient that vegetarians often lack, especially in menstruating women and during pregnancy. Iron is critical to human life. It plays a central role in the hemoglobin molecule of red blood cells (RBC). It transports oxygen from the lungs to the body’s tissues and carbon dioxide from the tissues to the lungs. Iron also works in several critical energy production and metabolism enzymes, including DNA synthesis.

Iron deficiency is the most common nutrient deficiency in the United States. The groups at highest risk for iron deficiency are infants under two years of age, teenage girls, pregnant women, and the elderly. Studies have found evidence of iron deficiency in as high as 30-50% of people in these groups and even higher in vegetarians.

On a plant-based diet, you need more iron. “In fact, the recommended intake for a vegetarian or vegan is up to 1.8 times the amount recommended for meat-eaters,” she says. When you’re following a vegan diet, you’re taking in “nonheme” iron - a type of iron your body doesn’t absorb as easily as the iron found in animal products. “Luckily, there’s an easy way to remedy this,” she continues. “You can increase absorption by pairing a source of vitamin C, such as lemon juice, with a source of iron, such as spinach.

Iron is important to red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are sources of iron. But the body doesn't absorb iron from plant sources as easily as animal sources. So the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron from plants, eat foods rich in vitamin C at the same time as you're eating iron-containing foods.

Iron is needed to build hemoglobin for red blood cells to carry oxygen from lungs to body tissue. It is vital to muscle function and ATP energy production and as a cofactor for several enzyme systems. The RDA for iron is 18 mg/day for adult women under the age of 51 and 8 mg/day for older women, as well as all adult men, though RDAs for vegetarians are 1.8 times higher than for meat-eaters, as heme iron from meat is more bioavailable than nonheme iron from plant-based foods, and meat, poultry, and seafood increase the absorption of nonheme iron.

Iron deficiency is one of the most common nutritional deficiencies, particularly in women and children. Low levels can lead to anemia, though not necessarily due to poor diet. Blood loss from ulcers, colitis, diverticulosis, heavy menstrual bleeding (menorrhagia), and microscopic bleeding is associated with anemia. Though vegetarians generally consume as much iron as non-vegetarians, their iron stores are typically lower, which may be advantageous unless suffering from malnutrition. Excess circulating ferritin, the protein that contains iron, has been associated with a higher risk of developing metabolic syndrome, heart disease, cancer, and premature aging. Heme iron found in meat is more readily absorbable than non-heme iron, found in plant foods, which is more tightly regulated by the body. Because iron is a pro-oxidant, excess iron can increase free radical production that can damage tissues. Polyphenols in coffee and tea can reduce iron absorption, while vitamin C can increase absorption. Iron is plentiful in legumes, grains and beans, and fruits and vegetables. Cow’s milk has very little iron and may inhibit absorption. Iron deficiency is not typically found among vegetarian populations; however, vegetarian women have been shown to have a higher prevalence of anemia (Hb <120 g/L), and absorption of iron in the context of mixed diets is typically more influenced by iron status than by the type of iron (heme vs.

Zinc

Zinc intake is also often insufficient in vegetarians. That results in significant disruption in body processes, especially immune function. In short, without adequate zinc intake, we lose the ability to fight off viruses and regulate overactive immune responses that lead to inflammation.

Like iron, zinc is not as easily absorbed from plant sources as it is from animal products. Fish, including crab and shrimp, are sources of zinc for pescatarians. Cheese and yogurt are sources of zinc if you eat dairy products. Plant sources include whole grains, soy products, lentils, beans, nuts and wheat germ. Zinc helps the body make proteins and grow cells.

Taking a zinc supplement is recommended for vegetarians. In adults, the usual dosage range for zinc supplementation for general health support and during pregnancy or lactation is 15 to 20 mg. For children, the dosage range is 5 to 10 mg. There are many forms of zinc to choose from.

Zinc is a mineral and is found in the soil and sea. Like most minerals (calcium being the exception), the body only needs small amounts, which easily accumulate. It competes for transporters with other minerals, so absorption is affected by the balance of other minerals (iron, manganese, nickel, calcium, and phosphate). The RDA for zinc is 8 mg for adult women and 11 mg for adult men. Zinc is involved in many functions, including brain cell communication, hemoglobin activity, male reproductive cell function, night vision, immunity, and wound healing. Its absorption is partly dependent on the supply of vitamin B6, and, like any nutrient, e…

Iodine

Iodine intake in vegetarians tends to be lower, presumably due to reduced iodized salt and seafood intake. Consuming seaweeds such as wakame, kelp, nori, and kombu is an option. Still, to ensure sufficient intake, vegetarians should take the recommended dietary intake of 150 mcg in adults, 220-250 mcg in pregnant women, and 250-290 mcg in breastfeeding women.

Getting Iodine in the diet is vitally important, but so too is getting the right balance. The role of iodine is to support healthy thyroid function (the thyroid controls metabolism). MultiVit contains a very carefully selected, high purity algal extract with a standardised level of iodine.

Thyroid hormones are made partly of iodine. Thyroid hormones help control the body's metabolism and play an important role in muscle growth. Iodine can easily be added to food by using iodized salt. Seafood and dairy also are sources of iodine. People who do not eat seafood or dairy may be at risk of iodine deficiency if they do not use iodized salt. Iodine deficiency can lead to the thyroid getting bigger as it tries to meet the body's need for thyroid hormones. When that happens to the thyroid it's called goiter.

Iodine is an essential component of the two thyroid hormones, thyroxine and triiodothyronine, which regulate many biochemical functions, including protein synthesis and enzyme activity. It is a trace element found in soil and the sea and, thus, obtained from plants and sea vegetables. The RDA for iodine is 150 μg/day for adults and more for pregnant and lactating women, with a UL of 1,100 μg/day. Levels above 2 mg/day can impair hormone function and stimulate acne. Iodine is also in meat and dairy, as animals eat food grown in soil. Though essential, its only known function is as a component of thyroid hormones. population had excessive iodine intake, sometimes leading to hyperthyroidism or autoimmune thyroiditis. High iodine intake is more common now than deficiency and can occur from excessive dairy intake. Iodine is used as a sterilizer for milking machinery and teats and as a supplement in dairy cow feed. Iodine is also used as dough conditioners in baked goods. Deficiency is found in areas where the soil is deficient, e.g., from glacial runoff or flooded plains. is not iodized, particularly coming from processed foods. Sea vegetables are considered a good source.

Vitamin D

Vitamin D, or calcitriol, is an exception to the list of nutrients provided completely by plant food sources in that it is a fat-soluble steroid hormone produced endogenously from sun exposure. Sunlight is a better source of vitamin D than dietary sources as ultraviolet (UV) B radiation transforms the precursor of vitamin D in the skin into vitamin D3. Usually, adequate vitamin D levels can be synthesized internally if large areas of the body, including the face, arms, legs, back, or chest, are exposed to direct sunlight between the hours of 10am-3pm; without sunscreen for five to 30 minutes at least two days a week. The importance of vitamin D is indicated by the predominance of vitamin D receptors throughout the body. The two primary forms, D2 (ergocalciferol) and D3 (cholecalciferol), only differ in their side chain structures. The small intestine absorbs both forms. As a vitamin, it regulates body calcium levels, phosphorus, and bone mineralization, and controls cellular proliferation and differentiation. It is assumed that most people do not make enough D from sun exposure due to indoor living. Deficiency can result in brittle bones, rickets, osteomalacia, and/or osteoporosis. Symptoms of low vitamin D include fatigue, bone, joint, or muscle pain, and anxiety.

Vitamin D also plays an important role in bone health. Vitamin D is added to cow's milk, some brands of soy and rice milk, and some cereals and margarines. Be sure to check food labels. People who don't eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements.

Traditional Vegan and Vegetarian supplements have used Vitamin D2, which is an inferior format and research has shown is not as useable and beneficial as Vitamin D3.

Calcium

Calcium is a supplement suitable for vegetarians as it is the most abundant mineral in the body. Calcium and magnesium benefits include supporting your bones. If levels are low: Calcium deficiency could cause muscle spasms, confusion, and tingling in the hands and feet.

Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. Dark green vegetables are good plant sources if you eat enough of them. Examples include turnip and collard greens, kale and broccoli. Other options include calcium-enriched and fortified products.

Calcium is found in many plant foods. Though cow’s milk is often touted as the best source, our bodies may absorb calcium from plant foods at a higher rate. Plant sources of calcium are adequate to meet needs. For example, calcium-set tofu has the same calcium availability as cow’s milk. Plant-based sources of calcium include bok choy, broccoli, Brussels sprouts, kale, collard greens, tofu, winter squash, and almonds. Foods high in calcium include tofu prepared with calcium sulfate, soybeans, enriched cornmeal, and fortified plant milks, as well as dairy products.

Vegetarians, and particularly Vegans, are at risk of being deficient in several key minerals. This includes Calcium, which is widely known as vital for bone health and general development.

Omega-3 Fatty Acids

Omega-3 fatty acids are found in fish, canola oil, soy oil, walnuts, ground flaxseed and soybeans. Vegetarian diets that do not include fish may be low in two types of omega-3 fatty acids called DHA and EPA. Some evidence suggests that taking in EPA and DHA omega-3 fatty acids may lower the risk for heart disease. Also, these two omega-3s may be important during pregnancy for fetal development. Research on other health effects of EPA and DHA varies.

Some people believe they can obtain Omega-3 from consuming seeds and seed oils such as Chia, Blackcurrant and Flax. The issue is very simple, the form of Omega-3 in these sources is only of value to the body if converted. The two key forms of Omega-3 of use to the body are Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). Seeds and seed oils such as Flax contain Omega-3 in the form of Alpha-Linolenic Acid (ALA). Here is the math..

Most individuals consume much more n-6 polyunsaturated fat than n-3, largely from vegetable oils (found in most processed foods) and also meat, poultry, fish, and eggs. Dietary intakes of ALA, the precursor to n-3 fatty acids eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) include cold-water fish and seafood. Humans convert both essential fatty acids to longer-chain fatty acids using the same desaturation enzymes. The n-3 fatty acid (ALA) is converted to DHA and EPA, and the n-6 (LA) is converted to arachidonic acid (AA). Plant-based eaters generally have lower blood levels of EPA and DHA, and these nutrients may be virtually absent in vegans. Those with higher needs or reduced conversion ability may receive some benefits from supplementation.

If you’re not eating seafood regularly, Gorin says you may want to consider an EPA/DHA omega-3 supplement. “These omega-3s help with heart health and brain health, and your body makes better use of them than ALA omega-3s, which come from plants,” she says. “As 60 percent of the brain’s building block is fat, it’s essential to keep the brain fueled with DHA and EPA.

Other Vitamins and Minerals

Vitamin A: Vitamin A is vital for cell reproduction and differentiation, immune function, and good vision. It comes from two sources: plant sources provide carotenoids, and animal sources provide retinol.
Vitamin C: Vitamin C or L-ascorbic acid is required to turn fat into energy and make collagen. It is needed to create certain neurotransmitters and is involved in protein metabolism.
Vitamin E: Vitamin E refers to a collection of fat-soluble compounds with distinctive antioxidant properties. They protect cells from the damaging effects of unstable free radicals that can damage cells and can contribute to cardiovascular disease and certain cancers.
Potassium: Potassium is easily found in many plant foods and is needed for blood pressure regulation and bone health; thus, lower intake is associated with cardiovascular, renal, and bone health risks.
Magnesium: Magnesium is needed for many chemical reactions in the body as well as for neuromuscular connections. Magnesium for instance is essential for normal muscle function as well as psychological processes.

Multivitamins

Multivitamins can be a great way for vegetarians to take the supplements they should. A combined dosage can include all the supplements vegetarians should take. I also recommend a plant-based multivitamin geared toward plant-based eaters, such as Wholier, which provides only the nutrients you could be falling short in,” says Palmer.

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