Dietary supplements for vegetarians and vegan: replenishment of nutrient deficiency

Dietary supplements for vegetarians and vegan: replenishment of nutrient deficiency

Introduction (not included on request)

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Section 1: Understanding a deficiency of nutrients in vegetarians and vegans

Vegetarian and vegan diets that exclude meat and (in case of veganism) all animal products offer many health benefits, including a decrease in the risk of cardiovascular diseases, type 2 diabetes and some types of cancer. However, with improper planning, these diets can lead to a deficiency of certain nutrients, which are in abundance contained in animal products. Understanding potential deficits is the key to maintaining optimal health in a vegetarian or vegan lifestyle.

• Vitamin B12: One of the most significant deficits. Vitamin B12 is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. It is produced by microorganisms and is usually contained in meat, fish, eggs and dairy products. Vegans and, to a lesser extent, vegetarians are at high risk of B12 deficiency, since plant products practically do not contain this vitamin. The exception is enriched products and seaweed, but their content can be unstable and insufficient. B12 deficiency can lead to fatigue, weakness, numbness and tingling in the limbs, memory problems and, in severe cases, irreversible neurological damage. There are various forms of B12, including cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more bio -access forms, but cyanocobalamin is more stable and is often used in enriched products and additives. A blood test for B12 is important for monitoring and adjusting consumption. It is important to distinguish an active and general form of vitamin B12 in analyzes in order to have the most complete picture of the status of vitamin. You should also pay attention to the level of homocysteine ​​and methylmalonic acid (MMA), which can be increased with B12 deficiency, even if the B12 level in the blood seems normal. This is due to the fact that B12 is involved in the metabolism of these substances.
• Iron: Iron is necessary for the transfer of oxygen in the blood and for the production of energy. There are two types of iron: hemic iron contained in animal products, and non -hemic iron contained in plant products. Hemic iron is absorbed much better than non -meter. Vegetarians and vegans must consume more non -meter iron in order to compensate for its lower bioavailability. Products rich in non-hem iron include legumes (lentils, beans, chickpeas), dark green leafy vegetables (spinach, cabbage), enriched cereals and dried fruits. The absorption of non -hem -iron iron can be improved by using it along with products rich in vitamin C, such as citrus fruits, pepper and strawberries. Tea, coffee, calcium and phytates (contained in grain and legumes) can prevent iron absorption. Iron deficiency can lead to fatigue, weakness, dizziness, pallor of the skin and a decrease in immunity. A blood test for ferritin (protein storing iron) is the best way to evaluate iron reserves in the body.
• Omega-3 fatty acids (EPA and DHA): Omega-3 fatty acids are important for the health of the brain, heart and eye. There are three main types of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapstacracentenoic acid) and DHA (non-oxahexaic acid). ALA is contained in plant sources, such as linen seed, chia seeds, walnuts and hemp seed. However, the body must transform ALA into EPA and DHA, and this process is ineffective. EPA and DHA are mainly found in fatty fish. Vegetarians and vegans can consider taking additives with omega-3 fatty acids obtained from seaweed, which are the EPA and DHA source. The omega-3 deficiency can lead to problems with memory, concentration, mood and vision.
• Calcium: Calcium is necessary for the health of bones and teeth, as well as for the functioning of muscles and nerves. Dairy products are the main source of calcium in the western diet. Vegetarians who use dairy products usually get enough calcium. Vegans should receive calcium from plant springs, such as dark green leafy vegetables (cabbage, broccoli), enriched vegetation milk, tofu (prepared with calcium salt), sesame and almonds. Vitamin D is important for the absorption of calcium, so it is important for vegetarians and vegans to receive a sufficient amount of vitamin D from sunlight, enriched products or additives. Calcium deficiency can lead to osteoporosis, an increase in the risk of fractures and muscle cramps.
• Iodine: Iodine is necessary for the production of thyroid hormones that regulate metabolism. The main source of iodine is iodized salt. Vegetarians and vegans must make sure that they use iodized salt or get iodine from other sources such as seaweed (but with caution due to potentially high content). Iodine deficiency can lead to hypothyroidism, an increase in the thyroid gland (goiter) and problems with development in children.
• Zinc: Zinc is important for the immune system, wound healing and cell growth. Meat is a good source of zinc. Vegetarians and vegans can receive zinc from legumes, nuts, seeds, whole grain products and enriched cereals. Fitates contained in grain and legumes can prevent zinc assimilation. Landing, germination and fermentation of grain and legumes can reduce the content of phitat and improve zinc assimilation. Zinc deficiency can lead to a decrease in immunity, growth retardation, loss of appetite and skin problems.
• Vitamin D: Vitamin D is necessary for the absorption of calcium and bone health, as well as for the immune function. The body can produce vitamin D under the influence of sunlight. However, many people do not receive enough sunlight, especially in the winter months or if they live in the northern latitudes. Vitamin D is contained in a small number of products, such as oily fish, egg yolks and enriched products. Vegetarians and vegans can consider taking additives with vitamin D. There are two forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). D3 is usually considered a more effective form, but D2 can also be effective. Vitamin D deficiency can lead to rickets in children, osteomination in adults, muscle weakness and increased risk of infections. A blood test for the level of 25 hydroxyvitamin D is the best way to assess the status of vitamin D.
• Lysine: Lizin is an indispensable amino acid that is important for protein synthesis, immune function and calcium assimilation. Contained in large quantities in animal products. Plant sources of lysine include legumes (especially Soy), Kinoa and pumpkin seeds. It is important for vegans to use a variety of protein sources to ensure sufficient lyzine consumption. Lizine deficiency can lead to fatigue, weakness, poor healing of wounds and a decrease in immunity.

Section 2: Types of additives recommended for vegetarians and vegans

After identifying potential deficits, it is important to choose the appropriate additives to replenish them. The choice of additives should be based on individual needs and test results. It is important to consult a doctor or nutritionist before taking any additives.

• Vitamin B12: It is recommended to take vitamin B12 in the form of an additive, especially for vegans. The dosage varies depending on the shape of vitamin and the frequency of administration. Cyanocobalamin is usually taken at a dose of 1000 μg once a week or 50 μg daily. Methylcobalamin can be taken at a dose of 500-1000 μg daily. It is important to choose additives from reliable manufacturers who test their products for cleanliness and compliance with the declared composition. Sublingval tablets (absorbed in the tongue) can be more effective, since B12 is absorbed directly into the blood, bypassing the gastrointestinal tract.
• Iron: With iron deficiency, it is recommended to take iron additives. There are various forms of iron, such as iron sulfate, iron gluconate and iron fumarat. Iron sulfate is the most common and cheap shape, but it can cause side effects, such as constipation and nausea. Iron gluconate and iron fumarat are usually better tolerated. Iron should be taken on an empty stomach to improve its absorption, but if it causes discomfort, it can be taken with a small amount of food. Avoid taking iron along with calcium, tea or coffee, as they can impede its absorption. Liposomal iron is an innovative form of iron enclosed in liposomes. This allows the gland to be absorbed directly into the cells, bypassing the gastrointestinal tract, which reduces the risk of side effects and increases its bioavailability.
• Omega-3 fatty acids (EPA and DHA): Vegans are recommended to take additives with omega-3 fatty acids obtained from seaweed. The dosage of EPA and DHA varies depending on individual needs, but usually 250-500 mg per day. Algae oil is often represented in the form of capsules, but can also be available in liquid form. It is important to choose additives from reliable manufacturers who test their products for the maintenance of heavy metals and other pollutants.
• Calcium: If a vegan does not receive enough calcium from food, it is recommended to take calcium supplements. There are various forms of calcium, such as calcium carbonate, calcium citrate and calcium malate. Calcium carbonate is best absorbed when eating. Calcium citrate and calcium malate can be taken on an empty stomach. Vitamin D is important for the absorption of calcium, therefore it is recommended to take calcium supplements with vitamin D. A too large amount of calcium can lead to constipation and an increase in the risk of kidney stones, so it is important to observe the recommended dosage. Calcium can also interact with some drugs, so it is important to consult a doctor before taking calcium additives.
• Iodine: If a vegetarian or vegan does not use iodized salt, it is recommended to take iodine supplements. The dosage of iodine is usually 150 μg per day. Sea algae can contain a large amount of iodine, so it is important to use them with caution. Too many iodine can lead to problems with the thyroid gland.
• Zinc: If a vegetarian or vegan does not receive enough zinc from food, it is recommended to take zinc additives. The dosage of zinc is usually 15-30 mg per day. Zinc should be taken with food to reduce the risk of nausea. Long -term zinc intake in large doses can lead to copper deficiency. Zinc Picoline is considered one of the most well -absorbed zinc forms.
• Vitamin D: It is recommended to take additives with vitamin D, especially in the winter months or if a person does not receive enough sunlight. The dosage of vitamin D varies depending on individual needs and vitamin D levels in the blood. It is usually recommended to take 1000-2000 IU vitamin D per day. Vitamin D should be taken along with food containing fat to improve its absorption. Vitamin K2 is often taken with vitamin D3, as it helps to direct calcium into the bones and teeth, and not in soft tissues.
• Creatine: Creatine is an amino acid participating in the energy metabolism in the muscles. Contained mainly in meat and fish. Vegetarians and vegans can have a lower level of creatine in the muscles, which can affect their strength and endurance. Reception of creatine additives can improve sports results and increase muscle mass. Monohydrate creatine is the most studied and affordable form of creatine.
• Taurin: Taurin is an amino acid that is important for the health of the heart, brain and nervous system. Contained mainly in animal products. Vegans can have a lower taurine level. Taurine additives can improve cardiovascular function, cognitive functions and reduce anxiety.
• Beta-Alanine: Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine helps reduce muscle fatigue during intense exercises. Contained mainly in animal products. Vegetarians and vegans can benefit from taking beta-alanine additives to increase sports results.
• Coenzim Q10 (COQ10): COQ10 is an antioxidant that is important for the production of energy in cells. The COQ10 level can decrease with age and when taking some drugs. Vegetarians and vegans can consider taking COQ10 additives to maintain heart and energy health. Kilikhinol is a more bio -access form of COQ10 than Kilikhinon.

Section 3: Select of high -quality additives

A huge number of additives are presented on the market, and it is important to be able to choose quality products from reliable manufacturers.

• Search for certified products: Look for additives certified by independent organizations such as NSF International, USP or Consumerlab.com. These organizations are testing products for cleanliness, compliance with the declared composition and the absence of pollutants.
• Reading labels: Carefully read the labels of products and pay attention to the ingredients, dosage and warnings. Avoid products containing artificial dyes, flavors and preservatives.
• The choice of reliable manufacturers: Buy additives from well -known and respected manufacturers who test their products and have a good reputation. Read customer reviews to find out about their experience of using the product.
• Forms of additives: Consider the form of additives when choosing. Capsules, tablets, powders and liquids have a different speed of assimilation and may contain different additives. For example, vitamin B12 sublingual tablets can be more effective, and liposomal forms of iron can be better transferred.
• Checking for allergens: Make sure that the additive does not contain allergens if you have an allergy. Many additives are made at enterprises where allergens are processed, such as gluten, soy, dairy products and nuts.
• Price: The price is not always an indicator of quality. Compare prices from different manufacturers, but do not sacrifice quality for the sake of saving. Sometimes more expensive additives contain more bio -access forms of nutrients or have a higher concentration of active ingredients.
• Checking for heavy metals and pesticides: It is especially important to check the additives of plant origin, such as herbal supplements and additives from seaweed, for the presence of heavy metals and pesticides. Choose products that have been tested for these pollutants.

Section 4: Alternative sources of nutrients from food

Although additives can be useful for replenishing deficits, it is also important to focus on obtaining nutrients from whole, unprocessed products. Careful diet planning and the inclusion of a variety of nutrient products will help minimize the need for additions.

• Vitamin B12: Enriched plant foods, such as vegetable milk, breakfast flakes and foods, can be a source of vitamin B12. However, the B12 content in these products can be unstable, so it is also recommended to take additives.
• Iron: Use products rich in non-hem iron, such as legumes, dark green leafy vegetables, enriched cereals and dried fruits. Improve iron absorption, using them along with products rich in vitamin C.
• Omega-3 fatty acids (ALA): Include products rich in ALA in your diet, such as linseed seeds, chia seeds, walnuts and hemp seed. Transform ALA into EPA and DHA, using these products in a hammer or in the form of oil.
• Calcium: Eat dark green leafy vegetables, enriched vegetable milk, tofu (prepared with calcium salt), sesame seeds and almonds.
• Iodine: Use iodized salt or use seaweed (in moderation).
• Zinc: Eat legumes, nuts, seeds, whole grain products and enriched cereals. Lock, germinate and ferment grain and legumes to improve zinc assimilation.
• Vitamin D: Spend time in the sun when possible. Eat enriched products, such as vegetable milk and flakes for breakfast.
• Protein: Use a variety of vegetable sources of protein, such as legumes, tofu, pace, seatan, movie, seeds and nuts. Combine various sources of protein to get all the necessary amino acids. A variety of nutrition provides for all essential amino acids.

Section 5: Interaction of dietary supplements with drugs

It is important to consider potential interactions between dietary supplements and drugs in order to avoid undesirable side effects.

• Consultation with a doctor: Always consult a doctor or pharmacist before taking any additives, especially if you take any medicine.
• Studying information about interactions: Study information about possible interactions between dietary supplements and drugs. Many websites and databases contain information about interactions between drugs and additives.
• Report the doctor about the additives: Tell your doctor about all the additives that you accept, including the dosage and frequency of admission.
• Side effects monitoring: Carefully follow your health and inform the doctor about any side effects that you experience.
• Examples of interactions: Calcium can interact with some antibiotics, reducing their effectiveness. Iron can interact with medicines for the thyroid gland, reducing their effectiveness. Vitamin K can interact with anticoagulants such as warfarin. St. John’s wort can interact with many drugs, including antidepressants, contraceptive tablets and drug treatment for HIV.

Section 6: Monitoring of health status and adjustment of dietary supplements

Regular monitoring of health status and adjustment of dietary supplements are necessary to maintain optimal health and prevent an overdose.

• Regular blood tests: Pass the blood tests regularly to evaluate the level of vitamins and minerals in the body. Discuss the results of the tests with your doctor and adjust the intake of dietary supplements, if necessary.
• Attention to symptoms: Pay attention to any symptoms of nutrient deficiency, such as fatigue, weakness, dizziness, numbness and tingling in the limbs. Tell your doctor about any symptoms that you experience.
• Dosage adjustment: Correct dosage of dietary supplements depending on your individual needs and test results. Do not take any more recommended dose without consulting a doctor.
• Periodic assessment: Periodically review your dietary supplement reception regime with your doctor or nutritionist. Your needs for nutrients can change with age, a change in lifestyle and health status.
• Continuation of the reception: Stop taking dietary supplement if you experience any side effects or if your doctor recommends doing this.
• Evaluation of effectiveness: Evaluate the effectiveness of the intake of dietary supplements based on a change in your symptoms, test results and general health. If dietary supplements are not beneficial, it may be worth considering other options or stop taking it.

Section 7: special needs for nutrients at different stages of life

The needs for nutrients can change at different stages of life, so it is important to consider these changes when planning a diet and receiving dietary supplements.

• Pregnancy and breastfeeding: During pregnancy and breastfeeding, the need for nutrients increases significantly. Pregnant and lactating women need more folic acid, iron, calcium, vitamin D and omega-3 fatty acids. It is recommended to take prenatal vitamins containing all the necessary nutrients.
• Children and adolescents: Children and adolescents need sufficient calcium, vitamin D, iron and zinc for growth and development. Vegetarian and vegan children and adolescents may need to accept additives to satisfy their needs for these nutrients.
• Elderly people: Older people can experience difficulties with the assimilation of nutrients and may need more vitamin B12, vitamin D and calcium. It is recommended to regularly take blood tests and adjust the intake of dietary supplements in accordance with the results.
• Athletes: Vegetarian and vegan athletes have an increased need for energy, protein, gland, zinc and group B vitamins. They may take additional additives to maintain their performance and restoration. Creatine, beta-alanine and amino acids with an extensive chain (BCAA) can be useful for vegetarian and vegan athletes.

Section 8: Myths and errors about dietary supplements for vegetarians and vegans

There are many myths and misconceptions about dietary supplements for vegetarians and vegans. It is important to be critical and based on scientific information when making decisions on additives.

• Myth: Vegetarians and vegans always need dietary supplements.
  • Reality: With proper planning of a diet and the use of various nutrients, vegetarians and vegans can receive all the necessary nutrients from food. However, some nutrients, such as vitamin B12, are difficult to get from plant sources, so additives can be useful.
• Myth: Bades completely replace a healthy diet.
  • Reality: Bades should not replace a healthy diet. They are designed to supplement the diet and replenish deficits. It is important to focus on the use of whole, unprocessed products that contain a wide range of nutrients and antioxidants.
• Myth: The more dietary supplements, the better.
  • Reality: Too many dietary supplements can be harmful to health. It is important to observe the recommended dosage and avoid overdose. Some vitamins and minerals can be toxic in large doses.
• Myth: All dietary supplements are the same in quality.
  • Reality: The quality of dietary supplements can vary greatly. It is important to choose products from reliable manufacturers who test their products for cleanliness and compliance with the declared composition.
• Myth: Bades have no side effects.
  • Reality: Bades can cause side effects, especially if you take them in large doses or in combination with drugs. It is important to inform the doctor about any side effects that you experience.

Section 9: Recommendations for the choice of dietary supplements depending on individual needs

The choice of dietary supplements should be based on individual needs and test results. Below are recommendations for the choice of dietary supplements depending on various factors.

• Vigan:
  • Vitamin B12 (required)
  • Omega-3 fatty acids (EPA and DHA)
  • Vitamin D (especially in the winter months)
  • Calcium (if insufficient food consumption)
  • Zinc (if insufficient consumption from food or there are factors that reduce assimilation)
  • Iodine (if iodized salt is not used)
  • Iron (especially for women of childbearing age)
• Vegetarians (lacto-you):
  • Vitamin D (especially in the winter months)
  • Omega-3 fatty acids (EPA and DHA) (if insufficient fish consumption)
  • Iron (especially for women of childbearing age)
  • Zinc (if insufficient consumption from food or there are factors that reduce assimilation)
• People with special needs (pregnant, lactating, elderly, athletes):
  • Prenatal vitamins (for pregnant women)
  • Additional iron, calcium, vitamin D (depending on age and health)
  • Protein powders, creatine, beta-Alanin (for athletes)
• People with diseases:
  • Consult a doctor to determine individual needs in nutrients and select suitable dietary supplements.
  • Consider the possible interactions between dietary supplements and drugs.

Section 10: The future of research in the field of dietary supplements for vegetarians and vegans

Studies in the field of dietary supplements for vegetarians and vegans continue to develop, and in the future we can expect new discoveries and recommendations.

• Studying the influence of the vegan diet on the intestinal microbia and the need for nutrients: Studies show that the vegan diet can change the composition of the intestinal microbioma, which can affect the absorption of nutrients. Further research is needed to determine the optimal nutrition strategies to maintain the health of microbioma among vegetarians and vegan.
• Development of new bio -access forms of nutrients: The development of new bio -access forms of nutrients, such as liposomal forms of iron and methylated forms of vitamin B12, can improve the absorption of nutrients and reduce the risk of side effects.
• Individualized approach to nutrition: An individualized approach to nutrition, based on genetic characteristics, blood tests and health, can help vegetarians and vegans optimize their diet and intake of dietary supplements.
• Studying the long -term consequences of the vegan diet: Further research is needed to study the long-term consequences of the vegan diet on the health of bones, brain and cardiovascular system.
• Development of new products enriched with nutrients: The development of new products enriched with nutrients, such as vitamin B12, iron and omega-3 fatty acids, can help vegetarians and vegans satisfy their needs for nutrients.
• Development of plant sources of vitamin D3: Most of vitamin D3 additives are obtained from lanolin (woolen fat), which makes them unsuitable for vegan. The development of plant sources of vitamin D3, such as vitamin D3 from lichens, can solve this problem.

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