Critical Supplements for Vegans

Vegan There is no doubt Americans eat too few vegetables and too much poor quality protein and carbohydrates. In his quest for health, people who adopt a vegetarian diet consume a good variety of vegetables, but research shows many that a plant-based diet suffer from protein malnutrition subclinical be limited. Elimination of all foods of animal origin also puts you at risk of other nutritional deficiencies.

Here are some of the nutrients vegans should take to stay healthy.

Vitamin B12:

Vitamin B12, also known as cobalamin, animal foods such as meat, fish products occurs in its natural form only sources dairy and eggs.

B12 is sometimes called the vitamin of energy. Your body must have this nutrient for energy production, formation of blood, DNA synthesis, and reproductive health.


The amino acid creatine is found in animal protein. You need it for muscle energy, the proper functioning of the central nervous system and brain health.

Along with omega-3 fats of animal origin and coenzyme Q10, creatine is needed for proper mitochondrial function. A deficiency may be involved in multiple sclerosis (MS) and other nerve degenerative diseases.


As a dipeptide consisting of two amino acids, beta-alanine and histidine, carnosine is a potent antioxidant found in muscles and brain . Chronic deficiency in vegans carnosine is one of the reasons that often have difficulty building muscle.

Vitamin D3:

Although the main source of vitamin D3 for most people is sunlight, experts estimate that the average adult lives in the central United States consumes about 1,500 to 2,000 international units of vitamin D of meats, fatty fish and egg yolks.

Vitamin D2 is available in plant foods, but the type found in meats is more powerful and more effective to raise the blood level of the vitamin.

animal based Omega-3 DHA:

The docosahexaenoic acid (DHA) is an essential element of omega-3 fish available. It is essential for normal brain function and cardiovascular health and fetal development.

flax seeds, chia seeds and walnuts provide omega-3 fatty acid ALA, which the body can produce DHA. The process is inefficient, however, and vegetarians and vegans tend to have low levels of nutrients.

heme iron

Although a form of iron found in plant foods, but heme iron is found only in meat, especially red meat . Heme iron is better absorbed by the body, and also helps the absorption of non-heme iron from plants.

Iron binds to the hemoglobin molecule and serves to carry oxygen to the tissues. Oxygenation is required to keep cells alive.

If you need iron supplements, the safest way is carbonyl iron. Keep iron supplements out of the reach of children.


Taurine is not in itself an amino acid, but a byproduct of the amino acids cysteine ​​and sulfur methionine, found only in animal foods. It plays a vital role in brain health and heart muscle function and antioxidant defenses.


Sulfur is available almost exclusively of fish and quality beef and poultry. sulfur plays an important role in the structure and biological activity of enzymes and proteins. A deficiency can negatively affect the bones, joints, connective tissues and metabolic processes.

If you choose to follow a vegetarian diet, do not ignore the need for your body of these nutrients. We also know that calcium and iodine deficiencies are sometimes present in vegans. There are probably other nutrients in foods of animal origin of which we are still not well informed.

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