Taking on Veganuary? Fantastic! But as you dive into this plant-based challenge, you may find yourself bombarded with advice about protein, nutrition, and whether you need supplements. Questions like:
- What’s missing from a vegan diet?
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Do I need an extra boost in winter?
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Are there specific supplements for men or women?
To simplify things, we’ve rounded up some of the best vegan-friendly supplements to support you—whether you’re looking to boost immunity, maintain energy, or meet your nutritional needs with ease.
The Nutrient Question: Can Vegans Get Enough?
Plant-based diets are packed with benefits, but misconceptions persist, particularly around nutrients. Can you really get everything your body needs from a vegan diet? Short answer: Yes! But it’s important to understand where essential nutrients come from—and where they might need a helping hand.
Micronutrients (vitamins and minerals) are crucial for your overall health. While a varied diet can cover most bases, certain nutrients are trickier to source from plants. That’s where supplements can make a big difference, ensuring you stay energised and balanced throughout your Veganuary journey.
Here are the 3 supplements we recommend for vegans:
1. Vitamin B12
Vitamin B12 is almost exclusively found in animal products like meat, fish, eggs, and dairy. In nature, it’s produced by bacteria in soil, which animals consume. Since most modern farming practices have cut these bacteria from plant-based foods, vegans may have a higher risk of B12 deficiency.
B12 contributes to normal energy-yielding metabolism, normal functioning of the nervous system and normal red blood cell formation. Without it, you may experience tiredness and fatigue over time.Take a daily B12 supplement or eat fortified foods like nutritional yeast, plant-based milks, and cereals. This ensures you get enough of this vital nutrient without relying on animal products.
2. Vitamin D
Vitamin D isn’t abundant in most foods—vegan or not. The best sources are oily fish and fortified dairy products. While sunlight helps your body produce vitamin D naturally, this can be harder to achieve during winter or in cloudy climates like Ireland.
Vitamin D is essential for absorbing calcium and magnesium, which support healthy bones, muscles, and teeth. A deficiency may contribute to weaker bones and muscles and could potentially affect your immune system over time.
Since plant-based sources of vitamin D (like mushrooms) don’t provide enough on their own, a supplement is the most reliable option, especially during winter months or if you spend a lot of time indoors.
3. Iron
Iron is available in plant-based foods like lentils, beans, and spinach, but the type of iron they contain (non-heme iron) is less easily absorbed by the body compared to the heme iron found in meat. Meat or fish contributes to the improvement of iron absorption - this means vegans need to be extra mindful about their iron intake.
Iron contributes to normal energy-yielding metabolism and plays a role in the formation of red blood cells and haemoglobin, the molecule that carries oxygen in your blood. A deficiency may cause tiredness and fatigue.
Include iron-rich foods like leafy greens, tofu, and fortified cereals in your diet, and consider an iron supplement to ensure your levels stay optimal. Pairing plant-based iron with vitamin C (like citrus fruits) can also enhance absorption.
Switching to a vegan diet during Veganuary is a wonderful way to prioritise your health, the planet, and animal welfare. But it’s important to stay mindful of the nutrients your body needs to thrive.
By adding these essential supplements to your daily routine, you can fill any nutritional gaps and focus on enjoying the many benefits of plant-based living. So, take the stress out of your Veganuary journey and let your new lifestyle shine—with energy, vitality, and balance!
