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Best supplements for a vegan diet

Date Posted:8 December 2021 

According to the Australian Dietary Guidelines "Appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthy and nutritionally adequate. Well planned vegetarian diets are appropriate for individuals during all stages of the lifecycle. Those following a strict vegetarian or vegan diet can meet nutrient requirements as long as energy needs are met and an appropriate variety of plant foods are eaten throughout the day.

 

Vitamin B12

Vitamin B12 is an essential vitamin found only in animal based foods such as meat, eggs and dairy. Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis as well as acting as a cofactor for many other metabolic and neurological functions. For strict vegans, supplementing the diet with fortified foods such as fortified nutritional yeast, or taking a regular vitamin B12 supplement is essential to maintain health. Luckily, in today’s society we have so many wonderful vegan supplements that can be easily added to the diet so you may maintain your health and live a cruelty-free life. B12 can be found in Phytality Nutrition Uttana Phytoplankton Powder and capsules. You might like to try a concentrated B12 supplement. If so, we recommend the B12 powder from VItus which is made with Quinoa sprout powder – a rich source of natural B12. 

 

Iron

Iron is a mineral that the body needs for growth and development. Iron comes in two forms, heme-iron (from animal sources) and non-heme iron (from plant sources). Non-heme iron requires vitamin C to assist in the absorption. Vegan dietary sources of iron include white, black, lima and kidney beans, lentils, peas, chickpeas, spinach, tofu, tempeh and black strap molasses. For women especially, getting enough iron in the diet can be difficult, and using dietary supplements is sometimes necessary even with a balanced diet. Iron (2.6 mg per serve) can be found in Phytality Nutrition ULTANA Phytoplankton Capsules and powder. If your doctor has advised you to supplement iron in your diet to bring your stores up then you should use a concentrated iron supplement. The Vitus Iron + C powder is full of easily absorbed iron and has added vitamin C to promote better absorption of the iron into your bloodstream. 

 

Protein

Dietary protein is essential for many different physiological functions. Most people associate protein with sports and muscle building, and while protein does play an important role in maintaining and building muscle, the amino acids found in protein containing foods are essential for cognitive function, mood regulation, digestive health and many other functions. In order to maintain sufficient protein levels following a vegan diet, it is important to include a variety of plant based protein sources at every meal as well as snacks. Using a vegan protein powder to boost up meals or to consume after exercise is an easy way to ensure you are meeting your daily protein requirements and keep your energy levels up. Sassy Organics stocks some of the best organic vegan protein and you can find them here.
 

 

Omega 3 

Omega-3 is an essential fat that forms part of the structure of our cells including grey matter in the brain. As omega 3 levels are entirely dependant on dietary intake, a diet lacking in omega-3 can cause poor memory, mood disorders such as depression, dry skin and dry skin conditions such as eczema, increased inflammatory response and lowered immune system. Fish is a good source of omega 3, however for vegan diets omega-3 can also be found in flax seeds including flax meal/flax powder and flaxseed oil, hemp seed oil and hemp seeds and marine algae such as kelp, spirulina and phytoplankton. Some people like to supplement omega 3, whether they're on a plant-based diet or not. Omega 3 is a good supplement for those who want to increase and support their brain functioning including focus and memory. The Vitus Vegan Omega supplement carefully blends 4 premium, natural whole foods to achieve a balanced 2:1 ratio of omega 3 to omega 6 fatty acids. Each dose provides 1000 mg of combined omega 3 & omega 6 nutrients and is a convenient, natural and fish-free way to boost your daily omega intake. Vitus Vegan Omega also offers a source of dietary fibre that oil blends don’t provide. You can sprinkle Vitus Omega onto salads, cereal or add it into a smoothie for a delicious omega boost.

 

Best vegan supplements

Phytoplankton is a type of aquatic micro algae rich in nutrients including omega 3, chlorophyll, vitamins, minerals and anti-oxidants. Unlike most plant based sources of omega 3 that need to be converted in the body from alpha linoleic acid (ALA) into the active and functional fatty acid EPA, the omega 3 found in phytoplankton is naturally active and highly bioavailable. The ULTANA phytoplankton is particularly unique as it combines different phytoplankton strains in order to bring together the most complete and bioactive nutritional formulation, rich in natural antioxidants, carotenoids, proteins, vitamins and minerals. Another benefit of vegan phytoplankton is that it an ethical and sustainable alternative to fish and krill oil.

Spirulina is another type of marine algae that packs a huge nutritional punch. The dark green pigment is spirulina provides a good dose of chlorophyll, which is highly detoxifying and nutrient rich. The protein and B group vitamins found in spirulina assists in energy production which is why supplements that contain spirulina such as the Nutra Organics Clean Greens powder, are perfect for increasing daily energy levels. For a well-rounded vegan nutritional supplement powder, the Nutra Organics Super Greens + Reds contains essential alkalising greens plus antioxidant containing reds, with essentials vitamins and minerals including vitamin B12.

 

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