Do You Need To Supplement On A Plant-Based Diet?
Whilst eating a plant-based diet will likely provide you with a larger range of nutrients than you have ever consumed before, you will still need to be conscious of a few vitamins and minerals that you either must supplement such as B12, as well as those that you may need to supplement such as Vitamin D, and Iron.
B12 – Must supplement
Vitamin B12 is an interesting vitamin that is originally produced by soil bacteria, consumed by animals and then transferred to humans in red meat. A little gross, when you think about it, but that’s just how it is.
Vitamin B12 is essential for the synthesis of fatty acids in myelin and in conjunction with folate, for DNA synthesis. It is also essential for normal blood function and neurological functions. Your body will build up a store of Vitamin B12 over your lifetime through meat consumption or supplementing, however it is not something you want to risk missing out on.
You cannot naturally source enough Vitamin B12 from a plant-based diet, even if you don’t wash your vegetables. The only option is to supplement!
I use the Bioceuticals B12 Spray – 1 dose daily sprayed under the tongue. It has a minty flavour and the kids think it’s fun. You can purchase it from most Health Food Stores and pharmacists. I also use a lot of Nutritional Yeast in cooking which provides a cheesy flavour to sauces and is fortified with B12. Just 1/2 a tablespoon of Nutritional Yeast daily will give you all the B12 an adult needs.
Vitamin D – May need to supplement
Vitamin D is the sunny vitamin. It doesn’t actually come from the sun, as most believe, but is produced after the activation of already present D3 in our skin as a result of sun exposure. It is essential for strong bones, muscles and overall health. Some vitamin D (approx. 10% of your RDI) can come from some fortified food sources and can be absorbed through the intestines, although it is mainly produced as a result of sun exposure.
I supplement occasionally with Vitamin D, mainly in Winter months, if I feel I’m not getting adequate sun exposure.
Iron – May need to supplement
Iron is an essential mineral and has several vital functions in the body. It acts as a carrier of oxygen throughout the body, making it essential for life! Iron is important as it produces energy, favourable immune function, and is responsible for making healthy, strong, red blood cells and storing oxygen in our muscles (giving muscles their red colour!). Iron is also necessary to maintain healthy cells, skin, hair, and nails.
If you eat a healthy, diverse plant-based diet, Iron should not be lacking. However, if you feel the need, try a product like SpaTone – which is a readily absorbed liquid iron supplement. I have some in the cupboard and only ever use it now and again if I’m feeling a little lethargic.
Multivitamins
If you are eating a varied plant-based diet, there will be no need for you to take a daily multivitamin.
I take one every now and again when I feel the need, usually when I have been under a lot of pressure or run off my feet. I use the Dr Fuhrman’s Women’s multivitamin, however, you have to order this product from the US, so it won’t be practical for everyone. Most health food stores will have a selection of Vegan-friendly multivitamins to choose from.
The key here is, yes you must supplement B12. For the rest, focus on including a diverse range of fresh fruits, vegetables, legumes, grains, nuts and seeds and you will not have a need for any additional supplements.
Of course, if you are concerned, you can always ask your GP for a blood test and track your own levels over time – it’s your body after all.
