4 Essential Vitamins To Supplement Vegan and Vegetarian Diets

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Vegan diets are a lot healthier than traditional diets. However, vegans and vegetarians may be at an increased risk for suffering nutritional deficiencies. The good news is that nutritional deficiencies can be prevented with supplements. Below are some of the vitamin supplements that vegans and vegetarians should include in their diet: 

Vitamin B12 

Vitamin B12 helps the body convert food into energy. It is also essential for red blood cell formation. Bleeding gums, constipation and anemia can result if one does not enough vitamin B12. In addition to taking a vitamin B12 supplement, vegans and vegetarians should consider eating fortified breakfast cereals. Many fortified breakfast cereals contain vitamin B12. 

Vitamin D 

Vitamin D deficiencies are not only common in vegans and vegetarians, but they are also common in the general population. Vitamin D helps the body maintain healthy gums and bones. A vitamin D deficiency can lead to many health problems, including obesity, diabetes and depression. Fish, eggs and fortified dairy products are some of the foods that contain vitamin D. Sunshine also helps the body produce vitamin D, but excessive sun exposure can be harmful. Additionally, many people wear sunscreen, which blocks sunlight exposure. 

That is why vegans and vegetarians need to make sure that they take a vitamin D supplement every day. Nutritionists believe that the general population will also benefit from taking a supplement also because it is hard to get adequate amounts of this vitamin from diet alone. 

Vitamin B2 

Vitamin B2 is also known as riboflavin.

It is another nutrient that helps the body produce red blood cells. Dairy products, red meat and liver are some of the best food sources of this nutrient. It is also found in leafy greens and fortified cereals. Even though it is very easy to attain adequate amounts of vitamin B2 from diet, vegans and vegetarians may want to consider taking a supplement. 

Vitamin B2 is a water-soluble vitamin, which means that the body will naturally excrete excess amounts of it. The recommended daily intake of vitamin B2 for females is 1.0 to 1.1 mg per day. The recommended daily intake for males is 1.3 mg per day. 

Zinc 

Zinc helps keep your immune system healthy, and it is also involved in over 100 different processes in the body. Pork, lamb, chicken, lobster and salmon are some of the foods that contain the most zinc. It is also found in cashews and baked beans, but it is a-lot easier for the body to absorb zinc from animal products. 

The recommended daily intake of zinc for females is 8 mg per day. Pregnant women need 11 mg of zinc per day. Women who are nursing need to consume 12 mg of this nutrient per day. The recommended daily intake of zinc for males is 11 mg per day. 

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