What’s a good supplement for a vegan diet?
Anya asked:
I’m a vegetarian, although essentially vegan, because I’m extremely lactose intolerant. I’m also female; I know it’s even more important that I receive proper nutrition. I don’t get enough calcium, vitamin D, iron, b12, and probably protein in my diet. I was wondering if anyone could recommend a good supplement? I tried researching one but they’re all like, from extremist, purist, organic vegans. I don’t really care how organic it is, I just need some basic vitamins. Thanks.
I’m a vegetarian, although essentially vegan, because I’m extremely lactose intolerant. I’m also female; I know it’s even more important that I receive proper nutrition. I don’t get enough calcium, vitamin D, iron, b12, and probably protein in my diet. I was wondering if anyone could recommend a good supplement? I tried researching one but they’re all like, from extremist, purist, organic vegans. I don’t really care how organic it is, I just need some basic vitamins. Thanks.
This entry was posted
on Wednesday, April 7th, 2010 at 6:54 am and is filed under Vegetarian & Vegan.
You can follow any responses to this entry through the RSS 2.0 feed.
You can leave a response, or trackback from your own site.
I’m a vegetarian, although essentially vegan, because I’m extremely lactose intolerant. I’m also female; I know it’s even more important that I receive proper nutrition. I don’t get enough calcium, vitamin D, iron, b12, and probably protein in my diet. I was wondering if anyone could recommend a good supplement? I tried researching one but they’re all like, from extremist, purist, organic vegans. I don’t really care how organic it is, I just need some basic vitamins. Thanks.
I’m a vegetarian, although essentially vegan, because I’m extremely lactose intolerant. I’m also female; I know it’s even more important that I receive proper nutrition. I don’t get enough calcium, vitamin D, iron, b12, and probably protein in my diet. I was wondering if anyone could recommend a good supplement? I tried researching one but they’re all like, from extremist, purist, organic vegans. I don’t really care how organic it is, I just need some basic vitamins. Thanks.
Obviously, I’m not going to eat meat or dairy. Please respect my dietary decisions.
April 8th, 2010 at 8:45 am
Here are the two best supplements for a vegan diet:
1. Meat.
Especially red meat. Very high in iron, vitamin B12, and protein.
2. Cheese.
Rich in calcium, vitamin D, and protein. Cliff
April 8th, 2010 at 10:55 am
Cliff…lactose intolerant + cheese = not a great idea…unless it’s hard cheese or swiss. Anyway, supplement >> Alive Ultra Shake. I don’t use it anymore, but when I did…wow. Talk about amazing! The name lives up to it’s standards, give it a shot.
Oh, and for your lactose intolerance…try eating Stonyfield organic plain yogurt and/or some high quality plain dairy kefir [I get mine from Trader Joe's]. Blend it up with frozen fruits to make it taste better. I am lactose intolerant…used to be REALLY bad, but now it’s eased up substantially thanks to the bacteria spectrum in the kefir and yogurt. TriNStylZ
April 8th, 2010 at 5:20 pm
Ideally, you want to get these things from food first but if you don’t think you are able to, then a whole food vitamin should help.Try a vegetarian multi from Megafood- they have a Women’s multi and a Women’s One Daily. It’s a whole food vitamin and one of my favorites to recommend.
If you need more amounts of iron, calcium etc. they also make an iron supplement called “Blood Builder” and a food based calcium supplement. Keep in mind though, if you are going to follow a strict vegan diet (for animal reasons) then you need a vegan multi and one that doesn’t have vitamin D3 in it. If that’s the case, try veglife- they make all vegan vitamins for all the things you listed above. Megafood is vegetarian but not vegan (because of the D3 which comes from lanolin).
EDIT: Well, then- if you are going to move onto a “vegan diet” than you’ll have to go with supplements made by a vegan company like Veglife. For vitamin D, just get a “dry D” or D2 instead of D3 (I take Country Life’s). I work in a health food store and Veglife is the only vegan supplements we sell, with the acception of Garden Of Life’s Vitamin Code brand which I think is way overpriced. Huckleberry Sin
April 10th, 2010 at 1:27 am
Calcium: Nuts, seeds, greens and soy are great for it
Iron: Greens - green smoothies are awesome
Vit D: a little bit of early morning or late arvo sunshine will do it
B12: you can take a supplement or try water kefir - great for B12 and acidophilus
As for protein if you are eating a varied vegetarian diet you would be including beans, legumes and nuts so you should be fine. Sprouts are excellent for protein as they are complete proteins - contain all amino acids essential for humans. Becky
April 11th, 2010 at 8:16 pm
I agree with everyone here
(EXCEPT CLIFF WHO SHOULD BE BANNED FOR SPAMMING THE VEGETARIAN SECTION)
I just wanted to add to the protein and iron parts. the American diet is overloaded with protein I can just about guarantee that you don’t need to TRY getting anymore protein in your diet. As for iron I just want to add that vitamin C helps you digest plant irons J
April 13th, 2010 at 2:03 am
There are five essential nutritionist that you should look out for. I am going to quote the mayo clinic below as to which five these are:
“Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.”
You should take a vegetarian or vegan multivitamin at the least if you don’t think you are getting adequate levels of the above mentioned in your diet.
Also be aware that most vitamins and supplements contain animal by products. Consider vegetarian or vegan suitable supplements. I will place a link below to a site that only sells vegetarian and vegan supplements. the best of luck to you. Sina G