6 Best Supplements to Take if You’re A Vegan in 2022
Whether you’ve been a vegan for years or are just starting out for Veganuary, an important question to ask yourself is “what supplements should I take”. As with any diet or eating style, there are certain aspects that might be lacking depending on the variety of foods eaten. In most cases, when there is a large food group being excluded from the diet, there is a larger chance of missing a potentially crucial vitamin or mineral that could result in a deficiency. So, we here at Aarja Health have put together a list of the best supplements to take if you’re a vegan so there’s no guessing!
Best Vegan Supplements
As we mentioned, there are certain supplements that are in higher need with specific diets. For vegans, one of the main ones is vitamin B12. Because our main dietary sources of B12 are animal products, it’s no surprise that vegans could see an increased risk of deficiency. Vitamin B12 plays an important role in protein metabolism and the formation of red blood cells and low levels can result in anemia and issues within the nervous system. So, when it comes to supplementation, what’s the best vitamin B12 for vegans? Well, we have to say that our Premium B12 with Bilberry tops the list! Made without lactose, GMO’s, gluten, and allergens our B12 has the great-taste of Nordic bilberries and all of the wonderful health benefits of highly available B12 bundled into one chewable tablet.
Of course we couldn’t leave vitamin D3 off of our list. Any vegan, and arguably anyone living in a Northern country, should keep this one in mind. Being that vitamin D3 is largely dependent on our exposure to sunlight combined with the fact that it’s found in very few foods (apart from some fortified dairy) makes vitamin D supplementation a must! For vegans, supplementation can pose an issue of its own - many vitamin D3 supplements aren’t vegan, so be sure to confirm before taking them.
Why do we need vitamin D? Well, for starters it plays a huge role in how calcium and phosphorus is used throughout the body to promote strong bones and teeth. On top of this, vitamin D also has a role to play in immunity, mental health, heart health and so much more.
Of course, we couldn’t leave calcium off our list! Again, this is another nutrient that is highly associated with animal products, like dairy. But, did you know that vegetables are also a good source of calcium for vegans? Foods like bok choy, kale, broccoli, and chickpeas are vegan diet must-haves for calcium. But, if you’re looking for the best calcium supplement for vegans, we have to say that our Calcium, D3 and K2 takes the cake! Not only is it vegan, but also a great source of that D3 we just spoke about. The combination of calcium, D3, and K2 provides excellent support for bones and teeth on top of the many benefits of vitamin D.
Omega-3’s can be a particularly tricky nutrient for vegans to supplement because they’re often sourced from cold water fish. Nevertheless, they’re still crucial for overall health as they help to moderate inflammation throughout the body. This anti-inflammatory property can have profound effects on heart, brain, mental, and skin health for head-to-toe wellbeing. When it comes to vegan sources of omega’s luckily whole foods like walnuts, chia, hemp, and flax seeds are easy additions to the diet. In the case of supplements, opt for algal-derived omega’s. Not only are these often an eco-friendly option, but they also provide a dense source of these healthy fats!
Iron is another one that often comes to mind when we think of nutrients associated with animal products. The important thing to note about iron is that there are two forms - heme and non-heme iron. Heme iron is only found in animal products (like poultry, fish, and red meat) whereas non-heme iron is found in plant foods, like beans, legumes, nuts, seeds, cruciferous vegetables and leafy greens. While both are valuable forms of iron, heme iron is absorbed more easily by the body. So, if you’re a vegan and want to ensure adequate iron levels, then making sure your diet is rich in these plant foods is crucial while finding a good iron supplement can help to fill in any gaps.
So, why do we need iron? Iron is used throughout the body for many things, including red blood cell formation, energy metabolism, and oxygen transport. Notice that these all have one thing in common - each plays a part in how energy is transported around the body. So, if you notice that you’re feeling tired, a good place to start looking is iron!
Zinc is a mineral that is easily overlooked in the diet. You may have heard about zinc for the role it plays in immunity, but in reality it’s involved with over 300 enzymes throughout the human body. Zinc affects everything from metabolism and digestion to skin health, nerve function, and DNA/protein synthesis, so it’s important to ensure proper zinc levels in the diet. For vegans, great sources of zinc include whole grains, tofu, tempeh, nuts, seeds, and legumes. That said, the best zinc supplement for vegans would be our Vitamin C with Zinc & Chaga! Enjoy the antioxidant benefits of vitamin C with the many health benefits of Nordic Chaga all while ensuring adequate zinc levels.
While that rounds out our list of the best vegan supplements in 2022, Aarja Health still has many other vegan options available that can be found in our Vegan Collection like Curcumin with Ginger & B12 and Magnesium! Check them out today to take your vegan diet to the next level!