Supplements

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All about Essential Nutritional Supplements for Vegan Diet:

As we all are aware, a plant-based diet provides countless health benefits, including a lower risk of diabetes and heart diseases, and in some cases protection against some types of cancers as well. However, despite these perks, there are a few things to be kept in mind while switching to a vegan diet. For example, the vegan diet is more likely to be deficient in a few crucial nutrients like vitamin B-12, Omega-3 (ALA, DHA, EPA) fatty acids, zinc, calcium, Vitamin K-2, Vitamin D-3, etc. Markedly, each of these essential nutrients plays a vital role in our body. Although, recent research has found that vegans consume only around 10% to 20% of the recommended amount of vitamin B-12, on average, each day.

Essentiality of the Nutritional Supplements:

• Vitamin B complex: Emphatically, B vitamins are crucial for maintaining both physical and mental health. As vitamin B complex has a direct impact on our brain function, cell metabolism, energy levels, etc., they are considered to be the pillars of a healthy human body. However, vitamin B complex, especially vitamin B-12 is particularly vital for pregnant and nursing women. Plant-based B vitamins are obtained from vegan omega sources like chlorella, alfalfa, spirulina, and wheatgrass. The B vitamins supplements have organic wholefood vitamins that aid us with a better nutrient profile compared to artificial sources or animal sources of these vitamins. Also, these supplements help us to fulfill the daily RDA (Recommended Daily Allowance) of vitamin B-12 and other B vitamins. 

• Omega 3 Fatty Acids: Three omega-3 fats, ALA (alpha-linolenic acid); DHA (docosahexaenoic acid); and EPA (eicosapentaenoic acid), are crucial to human nutrition. Even though most fat-containing vegan plant-based foods have some ALA, usually the amount present is grossly inadequate. However, there are some excellent vegan sources of ALA in the plant kingdom. Namely, chia and flax seeds are packed with ALA, while walnuts, walnut oil, hemp seeds, and canola oil are decent sources of ALA too. Also, broccoli and many leafy greens contain a high percentage of ALA in their fats. Unfortunately, these foods contain very little ALA compared to the RDA since they contain minute amounts of overall fat levels in the first place. While those seeds, walnuts, and oils are pretty rich in ALA, they do not have any DHA or EPA content whatsoever. However, both DHA and EPA are essential dietary nutrients as they play vital roles in long-term brain health. Although our body can convert ALA into these two fatty acids, for this conversion, our body must get sufficient ALA in the first place. However, the trouble is people’s ability to convert ALA to DHA and EPA varies dramatically for each individual. So the only way to ensure proper RDA for all the Omega-3 fatty acids is to have them through supplements. Though most DHA/EPA supplements in the market are made from fish oil in gelatin capsules, fish do not produce DHA and EPA in their body. Notably, they get it from the algae they eat or the organisms they eat that feed on algae. Precisely, seaweed, nori, spirulina, and chlorella are algae that are rich in omega-3 fats. So, several vegan brands manufacture DHA/EPA supplements that are algae-derived in vegan capsules. Explicitly, omega-3 fats help prevent heart disease and stroke,  rheumatoid arthritis, control lupus, eczema, etc., and even can protect from cancer and other health hazards. 

• Vitamin D: As we all know, to create vitamin D naturally in our body, we need to expose our skin to direct sunlight. However, soaking up sunlight comes with other health hazards like UV radiation damage, sun tan, skin damage, hyperpigmentation, etc. And it is nearly impossible to meet the RDA of Vitamin D by exposing our skin to harsh sunlight every day. Therefore, to maintain the proper levels of vitamin D in our body, we should receive it from Vitamin D-rich foods and nutritional supplements. Vitamin D serves a variety of crucial purposes in our bodies. Especially it regulates the absorption of calcium and phosphorus, as well as facilitates appropriate immune system function in our body. Moreover, Vitamin D is essential for the growth and development of bones and teeth. Also, it promotes better resistance to some devastating diseases. Vegan Vitamin D is obtained from pure and high-quality Lichen to produce the supplements. Since most Vitamin D supplements in the market come from animal sources and are often contaminated by pesticides, artificial preservatives, and synthetic ingredients, Vegandukan offers cleaner cruelty-free Vitamin D supplements for better health and ethical values.

• Vitamin C: Studies have shown that Vitamin C consumption heightens the antioxidant levels in our blood. Hence, Vitamin C is considered to be a strong antioxidant that helps to boost your body's natural defense system to fight inflammation and reduce chronic diseases. Markedly, antioxidants are chemicals that boost our immune system and thereby help to protect the body from dangerous chemicals known as free radicals. Similarly, high blood pressure, low HDL (good cholesterol) levels, high triglyceride or LDL (bad cholesterol) levels, etc. are the factors that escalate the risk of any heart disease. However, Vitamin C  with its antioxidant properties helps to maintain these factors and thereby reduce the risk of heart disease. The good news is Vitamin C can be found most commonly in citrus fruits that we eat. However, vegan Vitamin C is 100% natural and majorly extracted from Amla, which contains the highest amount of pure vitamin C. Moreover, vegan Vitamin C supplements also incorporate natural Zinc in them to upscale the nutritional values further.

• Zinc: Emphatically, Zinc is necessary for the growth and functions of immune cells which are the soldiers of our body's defense system. Moreover, DNA synthesis, protein synthesis, skin health, etc. all rely on this vital mineral. Furthermore, Zinc is essentially required for body growth and development as it plays a vital role in cell division and cell growth. However, Zinc deficiency can impair our ability to smell or taste as Zinc regulates the enzymes required for these senses to function properly. Therefore, vegan supplements for Zinc also contain Vitamin C as both help to fight dangerous viruses, bacteria, and other antigens to protect our immune system.

• Calcium: As we all know, Calcium helps our body maintain strong bones, teeth, and cuticles. Moreover, Calcium is essentially required for our muscles, heart, and nerves to function. Emphatically, when Calcium combines with vitamin D, it provides benefits beyond bone health. Therefore, Calcium supplements are crucially needed for us to maintain the RDA for this vital mineral.

• Magnesium: Every cell of our body contains Magnesium. Therefore, this mineral is required for the optimum functioning of the human body. So, Magnesium supplements are often prescribed as a natural treatment for fatigue and sleep disorders like insomnia, narcolepsy, sleep apnea, etc. As Magnesium regulates numerous sleep-related neurotransmitters such as gamma-aminobutyric acid it calms the nerves down to make us sleep deeper. Hence, Magnesium supplements are essential for good quality sleep and reducing muscle spasms.

• Multivitamins: A daily dose of multivitamin supplements increases vitality to carry out daily activities. Precisely when we get stressed out due to busy work schedules, poor sleep, or don't get enough exercise even if we eat a perfect diet, these difficulties can make it difficult for our body to absorb essential nutrients efficiently. Therefore, essential vitamins and minerals fall deficient at that point. However, the major purpose of multivitamin supplements is to cover nutritional deficiencies and maintain the nutrients such as vitamins A, C, D, E, and K, calcium, magnesium, dietary fiber, choline, and potassium in our body.

However, the best way for vegans to avoid these crucial dietary deficiencies is by consuming the right combination of nutrient-rich foods along with nutritional supplements. Here, at Vegandukan, were serving the most vital nutrients, minerals, and vitamins in form of daily supplements for vegans as well as any nutrient-deficient person to help create a well-balanced, meat-free, dairy-free, and cruelty-free meal plan. Moreover, we’ve chosen the best brands and enlisted their nutritional supplements to make you find the best products more easily to satisfy your needs. 

Table: RDAs for Vitamins and Minerals

Hence, if we can't meet the suggested amount of nutrients, minerals, or vitamins through food alone, we should consider taking vital vegan supplements to boost our daily nutrient intake.

Lastly, don’t forget to consult a dietician, a physician, or other qualified health providers regarding any health problems, nutritional deficiencies, or allergy issues before switching to the vegan diet. Because, you may have other medical conditions or health issues that can coincide with the vegan proteins, supplements, or vegan lifestyle.