Have you just started your Vegan journey and realized that maybe your missing some valuable nutrients that meat and dairy use to provide?
After becoming Vegan the biggest questions I get is how do you get all the needed nutrients that meat and cheese use to prove you?
Believe it or not Cows get their B-12 from the nutrients in the soil or by a supplement that they are given and then we receive the nutrient left over in their meat. I say...skip the met and go straight for the supplement.
I noticed a drastic difference in my energy levels after I became Vegan! My endurance was up and me waste was going down for sure.
By the second week I was beginning to notice headaches and brain fog, this was definitely a new experience for me as I never get headaches.
I started to do some research and realized that this is common and even the Vegan flu is common. This is a combination of detoxing and missing valuable nutrients.
Here's my list of crucial vitamins to help maintain vital health and wellness:
Vitamin B-12 is crucial in the diet, it helps support bodily processes like metabolism and the formation of oxygen-transporting red blood cells.
Being Vitamin B-12 deficient can cause anemia and nervous system damage. The dosage recommendation does vary based on age. But most common recommendations are 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while breastfeeding.
You can also get a Vitamin B-12 test kit if you are really concerned.
I wasn't sure which form I would like the most, pill, spray or gummy so I bought all three and these are the ones I chose:
Here are 3 B-12 vitamins that I tried, all with different results.
Before you freak out the dosage amount, this is a weekly supplement. This is best for someone that doesn't want to take a daily supplement. This definitely gave me instant energy and I noticed that I could easily skip my morning coffee. This flavor is awesome easy to chew.
This was a very easy supplement to take and if you know anything about liquid it's absorbed into the body a lot faster than a pill. If you can't swallow pills this is a great option. The taste was pleasant and I felt the boost of energy faster then the pill form. This product is Gluten free, GMO free, Soy Free.
This supplement is also a weekly dosage and provides a high potency 1000 mcg dose of vitamin B12 as methylcobalamin, a naturally bioactive, MTHFR-friendly form of the vitamin, which the body can use directly without conversion. Also contains spirulina which is a rich, plant-based source of natural B vitamins, protein, and minerals like copper and iron, which vegans and vegetarians are often low in as well.
No matter which B-12 you choose, make sure it's Methylcobalamin, he best absorbed form of supplemental B12 in the body because it is bioactive. Read More Here
Most people regardless of being Vegan or not, are Vitamin D deficient. Very few foods naturally contain vitamin D, and foods fortified with vitamin D are often considered insufficient to satisfy the daily requirements.
I've been taking a Vitamin D3 supplement long before I became vegan as it's crucial to health and wellness. If you want to read more about D3 vs D2 check it out here.
Here are a few that I recommend:
This is a mist that you spray into your mouth and gives instant boost of energy. This enters the blood stream faster than a pill would. This product is Gluten free, GMO free, Soy Free.
I have been taking this Vitamin D3 supplement for years, as I prefer the soft gel capsules, the high IU amount per pill and the great low price.
Omega 3's and DHA
By now most people understand the importance of Omega 3's and DHA in their diet. If you want to know about eh benefits of these amazing supplements read more here.
If you've become vegan getting these supplements will not be coming from salmon or fish oil. Instead you can combined a few healthy foods and supplements.
Here's a few amazing foods:
Fats found in krill oil may be easier for the body to use than those from fish oil, since most omega-3 fats in fish oil are stored in the form of triglycerides.
krill oil was more effective than fish oil at raising omega-3 levels, krill oil is actually a more effective, bioavailable source of omega-3 fats than fish oil.
Here are a few I reccomend:
Krill are harvested in a sustainable way that also ensures no non krill species is captured. Supports a healthy heart, overall joint comfort and immune function.
More Krill for your Dollar | Contains 1000 mg of Krill oil per softgel with more naturally occurring EPA, DHA, Phospholipids and Astaxanthin than any other Krill brand.
Getting enough iodine is crucial for healthy thyroid function, which controls your your metabolism. More about the benefits of Iodine here.
Vegans are considered at risk of iodine deficiency, and studies report that vegans have up to 50% lower blood iodine levels than vegetarians.
Plant foods containing iodine include wholegrains, green beans, courgettes, kale, spring greens, watercress, strawberries and organic potatoes with skin.
A trace mineral essential to healthy thyroid function. Helps counteract iodine deficiency in modern healthy diets. Sea-Iodine derived from organic sea algae.
Vegans with a low iron intake should aim to eat more iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds. Iron-fortified foods, such as cereals, enriched breads, and some plant milks, can further help.
Also, using cast-iron pots and pans to cook, avoiding tea or coffee with meals, and combining iron-rich foods with a source of vitamin C can help boost iron absorption.
Gentle Vegan Iron Supplement: 25 mg of Iron with Vitamin C from Organic Acerola Cherries and Iron-Rich Whole Food Blend including Organic Beet, Spinach, Kale, Swiss Chard, and Pumpkin Seed. Increase energy and decrease fatigue without nausea or constipation.
Whichever supplements you choose, make sure you do your research and listen to your body in response to anything you take.
Majority of the nutrients we get from animals are second hand via plants they eat. Let's go straight to the source and eat the plants and veggies needed to help support a strong immune system and maintain health and wellness.
Added Bonus: Protein Shake that I love:
Dr. Mercola's Vegan Protein Powder offers a blend of five high-quality plant proteins from Pea, Hemp, Chia, Potato, and Chlorella, and absolutely no artificial sweeteners, artificial preservatives, or gluten.
Dr. Mercola's Vegan Protein Powder is the perfect blend of high-quality proteins, ideal any time of day you need a quick energy charge, protein boost, or after a good workout. It’s the perfect non-dairy option for a protein powder.