Supplements for Plant-Centered Eaters

A plant-based diet is generally more than adequate to meet your nutritional needs, even your need for protein. Indeed, when eating a diverse, well-planned, plant-predominant diet, your foods will typically have much HIGHER nutrient density, with increased fiber, vitamins, minerals, antioxidants, and healthy fats than the Standard American Diet. www.thewell-nourishedbrain.com/blog/but-where-do-you-get-your-protein

However, there are a few potential areas of deficiency. While I think it’s super important that you are aware of these, I have been hesitant to write this post, as I am not a medical doctor and I am NOT qualified to dispense medical advice. Given this, I am just going to show you what the National Institutes of Health say about these few key nutrients. After learning about these nutrients, you should do your own research and discuss your personal needs with your physician or nutritionist. This is not intended as medical advice.

Vitamin B-12
As B-12 can only be found in animal products and is considered essential, meaning our bodies do not make it, all plant-centered eaters should ensure that they are getting adequate B-12 either through fortified foods or supplements.

Here is what the National Institutes of Health say about B-12:
“Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis…Vegans who consume no animal products and vegetarians who consume some animal products (e.g., dairy products, eggs, or both) but not meat have a higher risk of developing vitamin B12 deficiency because natural food sources of vitamin B12 are limited to animal foods. Consumption of foods fortified with vitamin B12 (such as fortified nutritional yeasts) as well as vitamin B12 supplements can substantially reduce the risk of deficiency.” www.ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Vitamin D
Vitamin D deficiencies are common in both plant-based eaters and omnivores, particularly those living in northern climates or who have little sun exposure.

Here is what the National Institutes of Health say about Vitamin D:
“Vitamin D…helps your body absorb calcium, one of the main building blocks for strong bones. Together with calcium, vitamin D helps protect you from developing osteoporosis, a disease that thins and weakens the bones and makes them more likely to break. Your body needs vitamin D for other functions too. Your muscles need it to move, and your nerves need it to carry messages between your brain and your body. Your immune system needs vitamin D to fight off invading bacteria and viruses…Almost one out of four people have vitamin D blood levels that are too low or inadequate for bone and overall health.” www.ods.od.nih.gov/factsheets/VitaminD-Consumer/

Recommended Vitamin D daily dosages:

Omega-3 Fats
We have talked about the importance of omega fatty acids in the following posts:
www.thewell-nourishedbrain.com/blog/flaxseed
www.thewell-nourishedbrain.com/blog/hemp-hearts
www.thewell-nourishedbrain.com/blog/omega-3-brain-boosting-basil-sauce

Here are the National Institutes of Health recommended daily dosages:

www.ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

As some non-fish eaters have trouble getting adequate omega fats from food sources, there are omega supplements made from algae. Even though I am mindful to eat foods containing omega fats, and I nearly always meet my omega needs through flaxseed and hemp heart consumption, I also personally take a daily vegan algae omega supplement as an insurance policy.

Selenium
I wrote an entire post on the importance of selenium. If you’d like to see it again, you can find it here: www.thewell-nourishedbrain.com/blog/this-is-a-test

Zinc
Here is what the National Institutes of Health say about zinc:
”Zinc is involved in numerous aspects of cellular metabolism. It is required for the catalytic activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system…

The bioavailability of zinc from vegetarian diets is lower than from non-vegetarian diets because vegetarians do not eat meat, which is high in bioavailable zinc and may enhance zinc absorption. In addition, vegetarians typically eat high levels of legumes and whole grains, which contain phytates that bind zinc and inhibit its absorption.

Vegetarians sometimes require as much as 50% more of the RDA for zinc than non-vegetarians. In addition, they might benefit from using certain food preparation techniques that reduce the binding of zinc by phytates and increase its bioavailability. Techniques to increase zinc bioavailability include soaking beans, grains, and seeds in water for several hours before cooking them and allowing them to sit after soaking until sprouts form.” www.ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

There is also some interesting research coming out on the zinc’s impact on COVID-19. “Consuming zinc has the potential to provide an additional shield against the illness, possibly by reducing viral load and enhancing the immunity of the COVID-19 patients…Available clinical studies with zinc supplementation on COVID-19 patients, although sparse, suggest promising prospects. Finally, the success of the ongoing COVID-19 vaccination program may be partly dependent on zinc sufficiency, and that low zinc availability may affect the vaccination responses.” www.sciencedirect.com/science/article/pii/S2001037021000660

Given these findings and the fact that zinc has lower bioavilability for plant-based eaters, I personally choose take a daily zinc supplement. You should do your own research, of course.

For optimal health, take a look at your own intake of these key vitamins and minerals, and before adding any supplements, please consult with your medical practitioners on what you might need personally.

Wishing you excellent health!🌱💕