Dietary supplements for vegetarians and vegan: how to fill the deficit?

Preface: Features of vegetarian and vegan nutrition

Vegetarianism and veganism are power systems that exclude the use of animal products. Vegetarianism has various forms that allow the use of dairy products (lacto-vegetarianism), eggs (ovo-vegetarianism) or both (lacto-va-vegetarianism). Veganism, in turn, is the most stringent form that excludes all animal products, including meat, fish, poultry, dairy products, eggs, honey and gelatin.

With a properly planned diet, vegetarian and vegan diets can be healthy, reducing the risk of developing cardiovascular diseases, type 2 diabetes and some types of cancer. However, the exclusion of entire food groups can lead to a deficiency of certain nutrients, which requires an attentive approach to planning the diet and, in some cases, the use of biologically active additives (dietary supplements).

In this article, we will examine in detail the most common deficiency of nutrients that occur during vegetarian and vegan nutrition, and discuss the possibilities of replenishing them with dietary supplements. We will also affect the issues of choosing high -quality additives, dosage and interaction with other drugs.

Vitamin B12 (cobalamin): critical deficit for vegans

Vitamin B12 plays an important role in the functioning of the nervous system, the formation of red blood cells and DNA synthesis. It is found mainly in animal products, such as meat, fish, poultry, eggs and dairy products. Plant sources of vitamin B12 are extremely rare and often unreliable. For example, spirulina and chlorella, which are sometimes advertised as sources B12, contain an analogue of vitamin B12, which is inactive in the human body and may even block the assimilation of this vitamin B12.

Why is B12 deficiency so important?

Vitamin B12 deficiency can lead to serious health consequences, including:

Megaloblastic anemia: It is characterized by the formation of large, immature red blood cells, which leads to fatigue, weakness and shortness of breath.
Neurological disorders: include numbness and tingling in the arms and legs, impaired coordination, problems with memory and concentration of attention, depression and even psychosis.
Increased risk of cardiovascular disease: B12 deficiency can lead to an increase in the level of homocysteine, amino acids associated with an increased risk of cardiovascular disease.

Sources of vitamin B12 for vegan:

The only reliable source of vitamin B12 for vegans is the use of enriched products or dietary supplements.

Enriched products: Some products, such as vegetable milk, breakfast flakes and vegetarian meat alternatives are enriched with vitamin B12. It is important to carefully read the labels to make sure that the product really contains B12 in sufficient quantities.
Bad: Addresses with vitamin B12 are available in various forms, including tablets, capsules, liquid forms and sprays.

What forms of vitamin B12 are preferable?

The most common forms of vitamin B12 in additions are cyanocobalamin and methylcobalamin.

Cyanocobalamin: This is a synthetic form of vitamin B12, which is well absorbed by most people. It is stable and inexpensive, therefore it is the most common form in addition.
Methylcobalamin: This is a natural form of vitamin B12, which is contained in food products. Some studies show that it can be better absorbed and retained in the body than cyanocobalamin, but this requires further research.

Vitamin B12 dosage:

The recommended daily dose of vitamin B12 is 2.4 mcg for adults. However, it is recommended to take higher doses for vegans in order to compensate for a possible reduction in assimilation.

Regular use of small doses: For example, 25-100 μg per day.
Periodic use of high doses: For example, 1000 mcg 2-3 times a week.

It is important to consult a doctor or nutritionist in order to determine the optimal dosage of vitamin B12 based on your individual needs.

Diagnosis Deficit B12:

To identify vitamin B12 deficiency, it is necessary to take a blood test. The main indicators should be paid to:

Vitamin B12 level in blood serum: The low level indicates a deficit.
Homocysteine level: An increased level may indicate a deficiency of B12 or folic acid.
Methylmalonic acid level (MMA): An increased level is a more accurate B12 deficiency indicator than the blood serum level.

Regular monitoring of vitamin B12 levels is especially important for vegans in order to identify and eliminate the deficit in a timely manner.

Iron: overcoming obstacles of a plant source

Iron is necessary for transporting oxygen in the blood, energy production and maintaining the immune system. Iron is contained both in the products of the animal and plant origin, but there is a significant difference in its digestibility.

Two types of iron:

Hem iron: Contained in animal products (meat, fish, poultry) and is well absorbed by the body (15-35%).
Neghemian iron: It is contained in plant products (legumes, nuts, seeds, dark green vegetables) and is absorbed much worse (2-20%).

Why are vegetarians and vegans subject to iron deficiency?

Vegetarians and vegans consume only non -meter iron, which is absorbed worse than hem. In addition, some substances contained in plant foods may prevent iron absorption.

Fitat: Contained in legumes, cereals and nuts.
Tanin: Contained in tea, coffee and some fruits.
Calcium: Large doses of calcium can reduce iron absorption.

How to improve the absorption of a non -meter iron?

There are ways to improve the absorption of non -meter iron from plant foods:

The use of vitamin C: Vitamin C significantly improves the absorption of non -meter iron. It is recommended to consume products rich in vitamin C (citrus fruits, pepper, broccoli, strawberries), along with products containing iron.
Soaking and germination of legumes and cereals: This reduces the content of phitat, improving iron absorption.
Fermentation Product: Enzymation also reduces the content of phitat.
Avoid drinking tea and coffee during meals: Tanins contained in tea and coffee can prevent the absorption of iron.
Iron intake separately from calcium: Calcium can reduce the absorption of iron, so it is recommended to take additives with iron and calcium at different times of the day.

Iron additives for vegetarians and vegans:

If, despite the correct planning of the diet, you still have iron deficiency, you may require the use of iron additives.

What forms of iron are preferable?

HELENT INTER (iron bisglycinate): This is a form of iron associated with amino acid glycine, which provides better digestibility and fewer side effects, such as constipation and nausea.
Iron sulfate: This is the most common and inexpensive form of iron, but it often causes side effects.
Iron gluconate: This form of iron is also well absorbed and causes less side effects than iron sulfate.

Iron dosage:

The recommended daily dose of iron for men is 8 mg, and for women aged 19-50-18 mg. Vegetarians and vegans may require more iron, since the non -meter iron is absorbed worse.

It is important to consult a doctor in order to determine the optimal dosage of iron based on your individual needs and the level of iron in the blood.

Diagnosis of iron deficiency:

To identify iron deficiency, it is necessary to take a blood test. The main indicators should be paid to:

Ferritin level: Reflects iron reserves in the body. The low level indicates a deficiency of iron.
The level of iron in the blood serum: Reflects the amount of iron circulating in the blood.
General iron -binding capacity (OHSSS): increases with iron deficiency.
Hemoglobin: It decreases with iron deficiency anemia.
Hematocrit: It decreases with iron deficiency anemia.

Regular iron monitoring is especially important for women during menstruation and pregnancy, as well as for people involved in sports.

Omega-3 fatty acids: alternative sources from vegetable oils

Omega-3 fatty acids are a group of polyunsaturated fatty acids, which are important for the health of the heart, brain and eyes. There are three main types of omega-3 fatty acids:

Alpha-linolenic acid (Alk): Contained in vegetable oils (linseed, hemp, rapeseed), nuts (walnuts) and seeds (chia, flax).
Eicosapentaenic acid (EPA): Contained in fatty fish (salmon, tuna, mackerel).
Docosahexaenic acid (DHA): Contained in fatty fish (salmon, tuna, mackerel).

Why do vegetarians and vegans need to pay attention to omega-3 fatty acids?

The human body can convert Alc into EPK and DGK, but this process is ineffective. Therefore, vegetarians and vegans who do not use fish need to pay special attention to the consumption of Alk and, possibly, accept additives with EPK and DGK.

Sources of the Alc for Vegetarians and Vegans:

Linseed oil: One of the best sources of Alk.
Hemp oil: It is also a good source of Alk.
Rapse oil: Contains a moderate amount of Alk.
Walnuts: Contain Alk.
Seeds of Chia and Lina: Contain Alk.

Additives with EPK and DGK for vegetarians and vegans:

Algae oil: This is the only vegan source of EPK and DGK. Algae are the main source of omega-3 fatty acids for fish, so algae oil is an effective and ethical way to produce EPK and DGK.

Omega-3 dosage of fatty acids:

The recommended daily dose of omega-3 fatty acids varies depending on individual needs and goals.

To maintain overall health: 250-500 mg EPK and DGK per day.
To reduce the level of triglycerides: 2-4 grams of EPK and DGK per day.

It is important to consult a doctor to determine the optimal dosage of omega-3 fatty acids based on your individual needs.

Factors affecting the conversion of Alc into the EPK and DGK:

Various factors, such as::

High consumption of omega-6 fatty acids: Omega-6 fatty acids compete with omega-3 fatty acids for enzymes necessary for transformation.
Deficiency of zinc, iron and magnesium: These minerals are necessary for converting Alc into EPK and DGK.
Inflammation: Inflammation can reduce the effectiveness of the transformation of the ALK into EPK and DGK.

To optimize the conversion of the Alc into the EPK and DGK, it is recommended:

Reduce omega-6 fatty acids: limit the use of vegetable oils, rich omega-6 fatty acids (sunflower, corn, soybean).
Provide sufficient consumption of zinc, iron and magnesium: consume foods rich in these minerals (nuts, seeds, legumes, whole grain).
Control the level of inflammation: consume products with anti -inflammatory properties (fruits, vegetables, spices).

Calcium: maintaining strong bones without dairy products

Calcium is necessary for the health of bones and teeth, the functioning of muscles and nerves, and blood coagulation. Dairy products are the main source of calcium in the diet of many people.

How do vegetarians and vegans get enough calcium?

Vegetarians who use dairy products can receive enough calcium from dairy products. Vegans need to pay special attention to the consumption of products rich in calcium.

Sources of calcium for vegans:

Dark green leafy vegetables (feces, broccoli, side-cho): Calcium contain, but its digestibility can be lower than from other sources.
Tofu (enriched with calcium): A good source of calcium with high digestibility.
Enriched plant drinks (soy, almond, rice): Many plant drinks are enriched with calcium.
Kunzhut and tahini (sand paste): Contain calcium.
Almond: Contains calcium.
Dried figs: Contains calcium.

Calcium factors affecting the assimilation:

The absorption of calcium is influenced by various factors:

Vitamin D: It is necessary for the absorption of calcium.
Fitat and oxalates: Contained in some plant products and can prevent the absorption of calcium.
Sodium: Excess sodium in the diet can increase the excretion of calcium in urine.
Protein: Moderate protein consumption is necessary for the health of bones, but an excess of protein can increase the excretion of calcium in urine.

How to improve calcium assimilation?

Provide sufficient consumption of vitamin D: Eat products rich in vitamin D (enriched products, mushrooms grown under the UV), or take additives with vitamin D.
Reduce sodium consumption: limit the use of processed products and salt.
Do not use foods rich in phitat and oxalates, along with products rich in calcium: For example, do not use spinach along with an enriched calcium tofu.

Calcium additives for vegetarians and vegans:

If you can’t get enough calcium from food, you may need to take calcium additives.

What forms of calcium are preferable?

Calcium carbonate: The most common and inexpensive form of calcium. It should be taken during meals, as its absorption requires gastric acid.
Calcium citrate: It is well absorbed regardless of food intake. It can also be preferable for people with gastric acid problems.

Calcium dosage:

The recommended daily dose of calcium for adults is 1000 mg.

It is important to consult a doctor to determine the optimal dosage of calcium based on your individual needs.

Risk of taking calcium additives:

Taking too much calcium can lead to side effects, such as constipation, the formation of kidney stones and an increased risk of cardiovascular disease. It is important not to exceed the recommended daily dose of calcium.

Vitamin D: sunlight and alternative sources for vegans

Vitamin D is necessary for the absorption of calcium, bone health, the functioning of the immune system and mood regulation. The human body can produce vitamin D under the influence of sunlight, but many people do not receive enough sunlight, especially in the winter months or in regions with low solar activity.

Why do vegetarians and vegans need to pay attention to vitamin D?

Vitamin D is mainly contained in animal products, such as oily fish, egg yolks and enriched dairy products. Vegetarians who use dairy products and eggs can receive vitamin D from these sources. Vegans who do not use animal products do not use vitamin D from other sources.

Sources of vitamin D for vegan:

Sunlight: The best source of vitamin D. It is recommended to spend 15-20 minutes a day in the sun, several times a week, with open arms and legs.
Enriched products: Some products, such as vegetable milk, breakfast and yeast flakes are enriched with vitamin D.
Mushrooms grown under the UV light: Some mushrooms, such as Shiitake, can produce vitamin D if grown under a UV world.
Vitamin D additives: Addresses with vitamin D are available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol).

What forms of vitamin D are preferable?

Vitamin D3 (cholecalciferol): This is a form of vitamin D, which is produced in the skin under the influence of sunlight. It is considered more effective than vitamin D2 in increasing the level of vitamin D in the blood. Vitamin D3 is traditionally obtained from lanolin (sheep’s wool), which makes it unsuitable for vegan. However, at present there are vegan sources of vitamin D3 obtained from lichens.
Vitamin D2 (ergocalciferol): This is a form of vitamin D, which is found in plants and mushrooms. It is less effective than vitamin D3 in increasing the level of vitamin D in the blood, but is still a good option for vegans.

Vitamin D dosage:

The recommended daily dose of vitamin D for adults is 600 IU (15 μg). However, some people may need more vitamin D, especially in the winter months, or if they have risk factors for vitamin D.

It is important to consult a doctor to determine the optimal dosage of vitamin D based on your individual needs and vitamin D level in the blood.

Diagnosis of vitamin D:

To identify vitamin D deficiency, it is necessary to take a blood test. The main indicator that should be paid to:

Level 25-hydroxyvitamin D (25 (OH) D): Reflects vitamin D reserves in the body. The low level indicates a deficiency of vitamin D.

Zinc: support for immunity and metabolism

Zinc is necessary for immune function, healing of wounds, DNA and protein synthesis, and sensations of taste and smell. Zinc is found in animal and plant products.

Why do vegetarians and vegans need to pay attention to zinc?

A zinc from plant sources is absorbed worse than zinc from animal sources, due to the presence of phitat in plant foods. Fitates are associated with zinc and interfere with its assimilation.

Sources of zinc for vegans:

Legumes (beans, lentils, chickpeas): A good source of zinc, especially if you soak and germinate them.
Nuts (cashews, almonds, walnuts): contain zinc.
Seeds (pumpkin, sunflower): contain zinc.
Whole grain (oats, cinema, brown rice): They contain zinc, but its digestibility may be lower due to the presence of phitat.
Enriched products: Some products are enriched with zinc.

How to improve zinc assimilation?

Soaking and germination of legumes and cereals: This reduces the content of phitat, improving zinc assimilation.
Fermentation Product: Enzymation also reduces the content of phitat.
Eating zinc along with products rich in organic acids (lemon juice, apple cider vinegar): Organic acids can improve zinc assimilation.
Avoid the use of products rich in calcium and iron, along with foods containing zinc: Calcium and iron can reduce zinc assimilation.

Zinc supplements for vegetarians and vegans:

If you can’t get enough zinc from food, you may require a zinc additives.

What forms of zinc are preferable?

Zinc picolinat: It is considered one of the best forms of zinc for assimilation.
Zinc Citrate: It is well absorbed.
Zinc Gluconate: It is also well absorbed.

Zinc dosage:

The recommended daily dose of zinc for men is 11 mg, and for women – 8 mg.

It is important to consult a doctor to determine the optimal dosage of zinc based on your individual needs.

Risks of taking zinc additives:

Acceptance of too much zinc can lead to side effects, such as nausea, vomiting, diarrhea and a decrease in immunity. It is important not to exceed the recommended daily dose of zinc.

Iodine: ensuring the health of the thyroid gland

Iodine is necessary for the health of the thyroid gland, which regulates metabolism, growth and development. Iodine is contained in seafood, dairy products and iodized salt.

Why do vegetarians and vegans need to pay attention to iodine?

Vegetarians who use dairy products can receive iodine from dairy products. Vegans that do not use animal products, it is necessary to receive iodine from other sources.

Sources of iodine for vegans:

Iodized salt: The most reliable source of iodine. It is important to use iodized salt instead of ordinary salt.
Seaweed (nori, combination, vakama): They contain iodine, but its amount can vary greatly depending on the type of algae and the place of cultivation. It is important to use seaweed moderately to avoid excessive iodine consumption.
Enriched products: Some products are enriched with iodine.

The risks of iodine deficiency and excess:

Iodine deficiency can lead to hypothyroidism (a decrease in thyroid function), which can cause fatigue, weight gain, constipation and other symptoms. Excess iodine can also be harmful to the thyroid gland and lead to hyperthyroidism (increased thyroid function) or other problems.

Iodis supplements for vegetarians and vegans:

If you are not sure that you get enough iodine from food, you may take iodine additives.

Form of iodine:

Iodide Calia: The most common form of iodine in addition.

Iodine dosage:

The recommended daily dose of iodine for adults is 150 μg.

It is important to consult a doctor to determine the optimal dosage of iodine based on your individual needs.

Cautions:

Do not take additives with iodine without consulting a doctor, especially if you have problems with the thyroid gland. Excessive iodine consumption may be harmful to health.

Selenium: An important antioxidant for vegans

Selenium is a mineral that is an important antioxidant and plays a role in the immune function, reproductive function and metabolism of thyroid hormones.

Why do vegetarians and vegans need to pay attention to selenium?

The content of selenium in plant foods depends on the content of selenium in the soil on which plants are grown. In some regions, soils are poor selenium, which can lead to selenium deficiency in people who consume products grown in these regions.

Sources of Selena for Vegan:

Brazilian nuts: One of the best sources of Selena. It is enough to eat 1-2 Brazilian nuts per day to get enough selenium.
Sunflower seeds: Contain selenium.
Mushrooms: Contain selenium.
Brown rice: Contains selenium.
Enriched products: Some products are enriched with selenium.

Selena additives for vegetarians and vegans:

If you are not sure that you get enough selenium from food, you may need to take selenium additives.

Selena forms:

Selenomethumentin: This is an organic form of selenium, which is well absorbed.
Sodium selenite: This is an inorganic form of selenium, which is also well absorbed.

Selena dosage:

The recommended daily dose of selenium for adults is 55 μg.

It is important to consult a doctor to determine the optimal dosage of selenium based on your individual needs.

Cautions:

Do not take too much selenium, as this can lead to selenium toxicity, which can cause side effects, such as nausea, vomiting, diarrhea, hair loss and damage to the nervous system.

Other important nutrients for vegetarians and vegans

In addition to vitamins and minerals described above, there are other nutrients that vegetarians and vegans should pay attention to:

Protein: Vegetarians and vegans need to consume enough protein from plant springs, such as legumes, tofu, pace, seatan, nuts and seeds.
Amino acids: It is important to use a variety of plant sources of protein to get all the necessary amino acids.
Creatine: Contained mainly in meat and fish. Vegetarians and vegans can consider taking additives with creatine to improve sports results and cognitive functions.
CARNOSINE: Contained mainly in meat. Vegetarians and vegans can have a lower level of carnosine in the muscles.
Kholin: It is important for the health of the brain and nervous system. Vegetarians and vegans can receive choline from legumes, broccoli and soy lecithin.

How to choose high -quality dietary supplements

When choosing dietary supplements for vegetarians and vegans, it is important to pay attention to the following factors:

Certification: Look for products certified by third -party organizations (for example, NSF International, USP) to make sure of their quality and safety.
Ingredients: Carefully read the list of ingredients and avoid products containing artificial dyes, flavors, preservatives and other additives.
Form: Choose the form of vitamins and minerals, which is well absorbed.
Dosage: Follow the recommended dosage and do not exceed it without consulting a doctor.
Manufacturer: Choose products from famous and reliable manufacturers.
Reviews: Read the reviews of other users to find out about their experience of using the product.

Interaction of dietary supplements with drugs

Bades can interact with some drugs. It is important to inform your doctor about all the dietary supplements that you accept in order to avoid unwanted interactions.

For example:

Vitamin K. It can reduce the effectiveness of anticoagulants (drugs that thin blood).
St. John’s wort It can interact with antidepressants, contraceptives and other drugs.
Iron It can reduce the effectiveness of some antibiotics.

The importance of consulting a doctor or nutritionist

Before you start taking any dietary supplement, it is important to consult a doctor or nutritionist. A doctor or nutritionist can evaluate your individual needs for nutrients, identify possible deficits and recommend suitable dietary supplements and dosages.

Self -medication can be dangerous to health.

Conclusion: maintaining optimal health on vegetarian and vegan diet

Vegetarian and vegan diets can be healthy and full -fledged if they are correctly planned. It is important to pay attention to the consumption of products rich in nutrients, and, if necessary, use dietary supplements to replenish deficits.

Regular monitoring of the level of vitamins and minerals in the blood, as well as consultations with a doctor or nutritionist will help maintain optimal health and well -being on a vegetarian and vegan diet.