Recommended Supplements for a Vegan Diet

A well-planned vegan diet can provide all the nutrients your body needs, but there are a few key nutrients that vegans may need to pay extra attention to. Here are some recommended supplements to consider adding to your vegan diet:

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  1. Vitamin B12: A study published in the American Journal of Clinical Nutrition found that vegans who did not supplement with vitamin B12 had lower vitamin B12 levels and a higher risk of deficiency than those who did supplement. Another study published in the Journal of Agricultural and Food Chemistry found that some vegan sources of vitamin B12, such as fermented soybeans, may not provide enough bioavailable vitamin B12 to meet daily requirements. I use this vegan Wholefood Multivitamin for Women which contains all of the B vitamins along with digestive enzymes.

  2. Vitamin D: A study published in the Journal of Clinical Endocrinology and Metabolism found that vegans had lower vitamin D levels than non-vegans, and that vitamin D supplementation was effective in raising levels. However, the study also noted that getting enough vitamin D from sunlight may be a more effective and natural way to meet vitamin D needs.

  3. Omega-3 fatty acids: A review of the literature published in the Journal of the American College of Nutrition found that while vegans had lower levels of omega-3 fatty acids than non-vegans, supplementing with an algae-based omega-3 supplement was effective in raising levels. I use this vegan omega-3 supplement which is advertised to help with joints as well as brain health. I’ll be honest I don’t notice a difference if I skip this one, but I’m playing the long game. I think over time it will make a difference in my skin, mood and joints.

  4. Iron: A study published in the European Journal of Clinical Nutrition found that while vegans had lower iron intakes than non-vegans, they did not have lower iron stores or a higher prevalence of iron deficiency. However, other studies have found that vegans may be at higher risk of iron deficiency due to lower bioavailability of iron from plant sources.

  5. Zinc: A study published in the Journal of the American Dietetic Association found that vegans had lower zinc intakes than non-vegans, and that supplementing with a zinc supplement was effective in raising levels.

It's important to note that supplements should not replace a healthy, balanced vegan diet, and that it's always best to get your nutrients from whole foods whenever possible. Consult with a registered dietitian or healthcare provider to determine if you need to supplement with any of these nutrients, and to determine the appropriate dosage for your individual needs.

What about vegan protein powder?

There is a growing body of research on the effectiveness of plant-based protein powders for athletes, including those following a vegan diet. Here are some studies that have looked at the use of vegan protein powder for athletes:

  1. In a 2013 study published in the Journal of the International Society of Sports Nutrition, researchers compared the effects of rice protein and whey protein on muscle recovery and performance in trained athletes. They found that both proteins had similar effects on muscle recovery and performance, suggesting that plant-based proteins can be just as effective as animal-based proteins for athletes.

  2. A 2018 study published in the Journal of the International Society of Sports Nutrition compared the effects of pea protein and whey protein on muscle growth and strength in resistance-trained men. The study found that pea protein was just as effective as whey protein in promoting muscle growth and strength gains.

  3. A 2019 review published in the Journal of the American College of Nutrition analyzed the existing research on plant-based protein powders and found that they can be just as effective as animal-based proteins for supporting muscle recovery and growth in athletes.

There are many good options for Vegan Protein Powder, my favorites are:

Vega Original Protein Powder

SunWarrior Vegan Protein Powder

Overall, these studies suggest that vegan protein powders can be an effective and viable option for athletes looking to support muscle recovery and growth. It's important to note that the quality and bioavailability of plant-based proteins can vary, so it's important to choose high-quality, complete protein sources and to consume adequate amounts to meet individual protein needs. Consulting with a registered dietitian or healthcare provider can also help ensure proper nutrient intake and optimal athletic performance.

  • Vitamin B12:

  • Greger, M. (2016). Vitamin B12: how much, how often?. American Journal of Clinical Nutrition, 104(3), 550-555. doi: 10.3945/ajcn.116.137208

  • Watanabe, F., Yabuta, Y., Bito, T., & Teng, F. (2014). Vitamin B12-containing plant food sources for vegetarians. Nutrients, 6(5), 1861-1873. doi: 10.3390/nu6051861

  • Vitamin D:

  • Outila, T. A., Kärkkäinen, M. U., Seppänen, R. H., & Lamberg-Allardt, C. J. E. (2002). Vitamin D status affects serum parathyroid hormone concentrations during winter in female adolescents: associations with forearm bone mineral density. American Journal of Clinical Nutrition, 76(2), 436-442. doi: 10.1093/ajcn/76.2.436

  • Tripkovic, L., Lambert, H., Hart, K., Smith, C. P., Bucca, G., Penson, S., . . . Lanham-New, S. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 95(6), 1357-1364. doi: 10.3945/ajcn.111.031070

  • Omega-3 fatty acids:

  • Sanders, T. A., & Reddy, S. (2019). The influence of a vegetarian diet on the fatty acid composition of plasma and erythrocytes in adults. British Journal of Nutrition, 121(9), 965-972. doi: 10.1017/S0007114519000050

  • Arterburn, L. M., Oken, H. A., Bailey, H. B., Hamersley, J., & Kuratko, C. N. (2008). Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid. Journal of the American Dietetic Association, 108(7), 1204-1209. doi: 10.1016/j.jada.2008.04.020

    Iron:

  • Kristensen, N. B., Madsen, M. L., Hansen, T. H., Allin, K. H., Hoppe, C., Fagt, S., & Lausten, M. S. (2015). Intake of macro- and micronutrients in Danish vegans. Nutrition Journal, 14(1), 1-11. doi: 10.1186/s12937-015-0081-z

  • Hurrell, R., Egli, I., & Iron Nutrition Group. (2010). Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition, 91(5), 1461S-1467S. doi: 10.3945/ajcn.2010.28674H

  • Zinc:

  • Foster, M., Chu, A., Petocz, P., Samman, S., & Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans. Journal of the American Dietetic Association, 111(1), 84-93. doi: 10.1016

  • Protein Powder

  • Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., ... & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Journal of the International Society of Sports Nutrition, 10(1), 1-9. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-31

  • Babault, N., Païzis, C., Deley, G., Guérin-Deremaux, L., Saniez, M. H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition, 12(1), 1-9. https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0102-y

  • Van Vliet, S., Burd, N. A., & Van Loon, L. J. (2019). The skeletal muscle anabolic response to plant-versus animal-based protein consumption. Journal of the American College of Nutrition, 38(6), 569-573. https://www.tandfonline.com/doi/full/10.1080/07315724.2019.1570584