This post looks at some key supplements that as a vegan you may want to consider for optimal health/performance.
4 Supplements to Consider
Vitamin B12 - plays an essential role in the production of your red blood cells and DNA, as well as the proper functioning of your nervous system (Heathline, 2017). Vitamin B12 is available in fortified products such as plant milks and nutritional yeast however, depending on the quantity you consume a supplement may be beneficial.
Vitamin D3 - helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy (NHS, 2020). Vitamin D3 can be beneficial as a supplement if your sun exposure is less than 20 minutes a day.
Omega-3's (DHA/EPA) - important for heart and brain health. (NHS, 2020). Although, omega 3's can be found in plant products like walnuts, flax seeds, chia seeds these are in the form of ALA, which is not as well absorbed. Hence, why an Algae oil supplement can be recommended.
Iron - is important in making red blood cells, which carry oxygen around the body. (NHS, 2020). Although, iron is found in plant foods and you should be covered if you eat a variety of whole foods, if you don't feel your diet is on point then a supplement can help.
Supplements for Exercise Performance
Creatine - helps improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise (WebMD, 2020).
Protein Powder - added boost of protein especially beneficial if you're exercising regularly. Key to muscle recovery.
*Consult a nutritionist or GP (for a blood test) before using any of these if you have any concerns.
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