In the US, the number of vegans increased from 0.4% to 3.5% in the span of two years. About one million people are following a vegan lifestyle. Another 9.7 million people are vegetarian.
If you’re following a vegan diet, it’s important to make sure you’re getting the vitamins and minerals you need. Unfortunately, many necessary vitamins only exist in animal products. You might want to consider taking vegan vitamins before you develop a deficiency.
Here are a few of the best vegan vitamins you should take, and why you need them. After reading this guide, you can make a change with your health in mind. Read on to learn more about the vitamins you need as a vegan today!
1. Vitamin B12
Since vegan diets don’t feature animal products, most vegans become deficient in vitamin B12. In one study, about 50% of the vegan participants had a vitamin B12 deficiency. Symptoms can include:
- Weakness
- Constipation
- Tiredness
- A loss of appetite
- Tingling in the hands and feet
- Balance issues
- Unexpected weight loss
- Confusion
- Soreness of the tongue and mouth
- Memory issues
- Depression
Before developing a deficiency, look for vitamin B12 vegan products.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are important to your brain and heart health. Without omega-3s in your diet, you might notice changes to your skin. For example, you could develop itchy rashes or dry patches.
You can find omega-3 fatty acids in fish like salmon. As a vegan, however, consider consuming more walnuts and chia seeds. You can take omega-3s as a supplement, too.
3. Iron
Iron supports brain health and helps blood cells carry oxygen. An iron deficiency can cause stomach problems, weakness, and tiredness.
Iron is often found in eggs, meats, and fish. As a vegan, consider consuming beans, lentils, and nuts instead.
If you plan on having children, consider taking vegan prenatal vitamins to get your daily dose of iron.
4. Calcium
A calcium deficiency could cause numbness, abnormal heart rhythms, and convulsions. It can increase your risk of bone fractures, too.
The best vegan vitamins could provide your daily dose of calcium.
5. Vitamin D
Take vitamin D3 vegan vitamins to avoid chronic bone conditions like osteoporosis. Otherwise, a deficiency can increase your risk of cardiovascular disease and cancer.
6. Zinc
Zinc can also support your metabolism and immune system. Without it, you could develop hair loss or unexpected weight gain.
7. Iodine
Your thyroid converts iodine into thyroid hormones, which are essential to bodily functions like metabolism. If you don’t get enough iodine in your diet, you can develop hypothyroidism. Symptoms include weight gain and fatigue.
Make sure you’re getting enough sleep each night, too. You can take Sugarbear melatonin gummies to ensure you’re getting the sleep you need.
Otherwise, additional weight gain and fatigue will occur.
Happy and Healthy: 7 Vegan Vitamins and Why You Need Them
You can still follow a vegan diet while providing your body with the vitamins it needs. Consider taking vegan vitamins that include these essential vitamins. Adding these vitamins to your routine will benefit your overall health.
You can avoid a deficiency and complications down the road.
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