Enough Vitamins in a vegan diet for a growing teen?
pampers asked:
My daughter over the past 6 months has begun getting more stricter with her vegan diet.I am concerned about her getting enough vitamins and proteins in her diet as she is only 16 and very active. She does seem to tire easily.What would be good to supplement her diet with?
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on Saturday, June 27th, 2009 at 2:31 pm and is filed under Vegetarian & Vegan.
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My daughter over the past 6 months has begun getting more stricter with her vegan diet.I am concerned about her getting enough vitamins and proteins in her diet as she is only 16 and very active. She does seem to tire easily.What would be good to supplement her diet with?
June 27th, 2009 at 9:31 pm
Vegan diet is definitely not sufficient for a teenager. It is not just the vitamins, but also the proteins and calciums she is not getting. tell her to be vegetarian, but to eat dairy products and eggs at least.
June 28th, 2009 at 3:18 pm
I think you should ask a doctor better, vitamins aren’t a problem in a vegan diet, but proteins can be difficult, to find… anyway you may look for vegan diet in google, and read some webs, and try to find common point of view…
Anyway you should ask a dietist…
June 28th, 2009 at 9:26 pm
In addition to making sure she gets enough protein, make sure she gets enough iron too. Get her to eat spinach and other green leafy veggies. The darker green the better.
June 30th, 2009 at 3:09 am
Vegan or vegetarian? I dont know how a vegan can get any more strict then they already are so that does not make sence to me.
July 1st, 2009 at 6:41 am
I am a vegetarian but my mom gives me one a day essential. it gives plenty of vitamins. It really helps because i am very active also.
July 2nd, 2009 at 1:20 am
Buy a multivitamin (www.veganessentials.com to see which brands are vegan). Check out for sound vegan nutrition advice. Keep convenient high protein foods available such as soy yogurt, fake meats, nuts and nut butters, flavored ready to eat tofu and that sort of thing on hand so she snacks on “good stuff.” If she is very active, find a cliff bar type product thats high in protein around so she can throw it in her school/gym bag. If she is tired alot, she could need an iron supplement (take with vitamin C at a low calcium meal) or she might need SLEEP.
July 5th, 2009 at 3:07 am
She’ll need a supplement that is high in iron.
Get a really good one at a health food store. (because Vegan won’t take capsules if they are made with gelatin).
the have multi-vitamins specifically for vegans.
July 5th, 2009 at 9:52 pm
It’s hard to get enough B12 on a vegan diet - but any decent B-complex supplement should take care of that. If she’s tiring easily, she might also be low on iron. Broccoli, parsley, and sunflower seeds are decent sources for that but, again, she may want to take a supplement.