Supplements To Support a Vegan Diet

Planning on switching to a plant based diet?

Sometimes I get asked by worried parents about supplements that will help their teenagers when changing to a plant based diet. You might be wondering if there are any supplements you should be taking. In the short term you should be okay but if you plan to stick with it for longer you could run the risk of falling low in calcium, iron, B12, D3, iodine, protein, or essential fatty acids, if you don’t eat a wide variety of foods.

Worried about Calcium?

You might be worried about lacking the calcium you would have found in dairy products. You should be ok if you eat a variety of nuts, seeds, green leafy vegetables, pulses & lentils. Many plant-based milks are fortified with calcium. If you’re not eating much of these foods then consider taking a supplement. Talk to us first as it may be better to choose a supplement that contains magnesium and vitamin D too.

Important nutrients to include

Iron is a worry for some because iron found in meat is considered the best source. Iron is also found in soya products, sea vegetables, green leafy vegetables, fortified breakfast cereal, dried fruit, and some pulses. Consider Floradix Liquid Iron, my favourite iron supplement if you feel you’re not eating enough iron rich foods.

B12 is found in fish, meat, chicken, and dairy products, plant-based sources include nutritional yeast flakes, brewer’s yeast, fortified cereal and plant-base milks, and yeast spreads. Vitamin B12 helps keep your body's blood and nerve cells healthy and helps prevent anaemia. There are lots of B12 supplements that we can talk to you about if you need to top up on it.

Essential Fatty Acids usually found in fish are important. You’ll also get them in nuts and seeds, good quality omega oils, grains, and avocados. They’re important for heart health, cognitive function, and mood. If you’re not getting enough Omega 3 Oils then Cleanmarine V-Good is a great place to start as it also contains vitamin D3, B vitamins, iron, folate, selenium, and zinc.

Protein is found in seeds and nuts, tofu, legumes, and grains. It’s important for hair, skin, nails, muscles, and bones. Choose protein powders like rice, soya, or hemp if you need to top up on protein.

Everyone will have different needs based on what you eat, let us know if you have any questions.

Are you getting everything you need from your diet?

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