Do Vegans Need to Take Supplements?

So, do vegans need to take supplements when adopting a vegan diet?

The answer is, not always. It really is different for everyone and is always best to consult with your doctor to ensure you are getting the right nutrients into your body when adopting a new diet.

Research is key to having a balanced vegan diet - here we explore food alternatives which enable vegans to get the nutrients they need and supplements that some vegans should consider taking.

The B12 Argument

A study from The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in vegans, as vitamin B12 is found naturally only in animal products. 

Vegans can get B12 from food fortified with B12 such as some plant milks, soy products and cereals. However, some deem it wise to seek B12 from supplements which you can easily purchase in the UK.

It is reported that 40% of the US population is reported to have low B12 levels - therefore it is recommended to take a vitamin B12 supplements whether you're vegan or not.

Omega 3 

Omega 3 fatty acids are essential to our health, with the number 1 source of omega 3 coming from fish oils. So how are vegans supposed to get omega 3?

Some Omega 3 fatty acids can be found in plant oils such as flaxseed, soybean and canola oils. While the other types of Omega 3 fatty acids are mainly found in fish or other seafood.

Therefore, it is advised to take dietary supplements as a more practical way to increase how much Omega 3 you have in your diet. 

How to Track Your Nutrients

Apps and Sites such as Cronometer and the Daily Dozen App can be used to  track your calories and nutrients. They are also a great way of making sure you are eating a wide variety of high nutrient based foods.

Other simple ways are to make a food diary and ensure you are planning your vegan meals ahead to ensure you are getting the right amount of nutrients!

Other Top Tips When Going Vegan

Top Tips when Going Vegan

• Transition at your own pace - in the majority of cases, turning vegan doesn't happen overnight. Take your time and you’ll get there!
• Experiment with different vegan recipes, we have lots of vegan recipes on our Recipes Page.
• Browse through our blog page for other topics on Veganism.
• Research is key to having a balanced plant-based diet. Look into what food provides what nutrients such as protein, iron, B12, calcium, omega 3 and zinc.
• Engage with the vegan community. Follow vegan creators online for information, recipes and guidance - or watch vegan documentaries to expand your knowledge. 
• Ever get cravings? Remind yourself why you went vegan in the first place - you’ve got this!
• Shop around, vegan alternatives and products are becoming more and more accessible in leading supermarkets. Restaurants and Cafes are also introducing more vegan options for people to enjoy.
• Browse for vegan food swaps and how to veganise your favourite dishes. 

Shop The Skinny Food Co Vegan Range today!