What vitamins do you take to stay healthy when you’re vegan?

Vitamin D to keep you healthy as a vegan

vitamin D, also called sunshine vitamin, synthesized in the body thanks to the sun’s UV-B rays. Being in the sun for 30 minutes a day allows you to get enough vitamin D, whether or not it is available vegans, vegetarians or omnivores. Unfortunately, through the use of sunscreen, clothing, the winter months, or working indoors, vitamin D deficiency affects a large portion of the population.

The role of vitamin D in the immune system and the vegan body

Vitamin D allows our body to function properly. She intervenes bone mineralization. In other words, it allows our bones to form and fix certain essential minerals, such as calcium and phosphorus. Vitamin D also stimulates the immune system. In fact, it allows:

  • have a healthy intestinal wall;
  • the body would protect itself very quickly in the event of an attack;
  • an increase in lymphocytes, which has an anti-inflammatory effect.

Vitamin D also plays an important role muscle and mental health.

How much vitamin D does a vegan body need?

According to ANSES (National Agency for Food, Environmental and Occupational Health Safety), the reference dietary reference point (RDP) for the population is 15 micrograms of vitamin D per day for adults Vegans, vegans, vegetarians, and omnivores all have the same vitamin D requirement. risk of vitamin D deficiency are the same whether you are vegan or not.

Finding the Vitamin D Your Body Needs: Food and Supplements

The sun remains the first source of vitamin D organism. Unfortunately, however, it is not enough to provide the amount of vitamin D required for proper functioning of the body. The main non-vegan food sources of vitamin D are:

  • cod liver oil (250 micrograms per 100 grams);
  • naturally smoked herring (22 micrograms per 100 grams);
  • fried swordfish (16.6 micrograms per 100 grams);
  • grilled sardines (12.3 micrograms per 100 grams).

There are few foods rich in vitamin D. This is one possible cause of vitamin D deficiency. They can affect vegetarians, vegans and vegans. To avoid the risk of vitamin D deficiency, doctors recommend take vitamin D supplements after a blood test.

Vitamin B12 is essential for a vegan diet

A vegan does not eat any meat. Therefore, it is likely that a vitamin B12 deficiencyespecially if he is not taking any nutritional supplements. Vitamin B12 It is produced by bacteria found in small amounts in the soil. These microorganisms were propagated in tanks to extract vitamin B12. Farmers also supplement their animals with vitamin B12. Therefore, all people take vitamin B12, which was grown in the laboratory. It just comes in different forms for vegans, vegetarians and omnivores.

The role of vitamin B12 in the immune system of the vegan person

Vitamin B12, also called cobalamin, plays an essential role for the proper functioning of the body. In fact, vitamin B12 works by:

  • the process of cell division;
  • reduction of fatigue and exhaustion;
  • formation of red blood cells;
  • for brain, nervous system and immune system activity;
  • elimination of toxins accumulated in the liver;
  • psychological functions.

Vitamin B12 also has analgesic propertiesantidepressants and antiallergic drugs.

How much vitamin B12 does a vegan need?

According to ANSES, the adequate intake of vitamin B12 is 4 micrograms per day for adults. However, people on a vegan or vegetarian diet may have higher levels of vitamin B12. Indeed, according to the background paper, What every vegan should know about vitamin B12published by the international scientific community of vegans, a vegan person should consume 10 micrograms of vitamin B12 per day.

Vitamin B12 can be taken once a day (10 micrograms), once a week (2000 micrograms), or even once every two weeks (500 micrograms). Take more vitamin B12 more than needed, not vitamin B12 deficiency. In fact, an overdose of vitamin B12 is very rare, because the excess is eliminated directly in the urine.

Vitamin B12 Foods and Supplements for Vegans

Vitamin B12 is found mainly products of animal origin. Therefore, vegans or people on a vegan diet must supplement with vitamin B12. This supplementation can be done through dietary supplements.

Vitamin B12 in non-vegan foods

Vitamin B12 is mostly present products of animal origin. Main food sources of vitamin B12 non-vegans are:

  • periwinkle (60.7 micrograms per 100 grams);
  • lamb’s liver (60 micrograms per 100 grams);
  • veal liver (52.6 micrograms per 100 grams);
  • poultry liver (50.5 micrograms per 100 grams);
  • octopus (36 micrograms per 100 grams);
  • smoked herring (13.4 micrograms per 100 grams).

The eggs and dairy products also contains some vitamin B12. However, they contain too little vitamin B12 for vegetarians.

Vitamin B12 in food supplements for vegans

People with a vegan diet you may need to take vitamin B12 supplements to prevent deficiency. Vitamin B12 supplements come in different forms:

  • light bulbs;
  • injections;
  • in chewable or swallowed tablets;
  • capsules;
  • drops;
  • gummys;
  • syrup.

Website from Vegan Federation offers an excellent vitamin B12 dietary supplement. Indeed, VEG1 is exactly thatrecommended daily intake of vitamin B12 for vegan. This food supplement also contains vitamin D.

A vegan takes no chances no more than an omnivore vitamin deficiency, except for vitamin B12. By following a varied and balanced vegan diet, as well as supplemental vitamin D and B12, if necessary, on the advice of a doctor, being a vegan does not pose any health concerns. There are almost no vegetables in the food all nutrients needed by the body.

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