More and more people are choosing a plant-based lifestyle. Currently, it is estimated that 1% of the Dutch population (approximately 174,000 people) are vegan, and this number is likely to continue rising. A plant-based lifestyle is gaining considerable popularity and has become an integral part of our society. Consuming only plant-based foods is a healthy foundation, provided that attention is paid to obtaining sufficient amounts of certain essential nutrients. We are happy to help you get started!

What Exactly is a Vegan Lifestyle?

Choosing a vegan lifestyle means adopting a completely plant-based diet and avoiding clothing made from animal products such as leather and silk, as well as personal care products containing animal-derived ingredients. A vegan lifestyle is often chosen for ethical reasons, such as animal welfare and environmental concerns. Health can also be a reason to choose a diet consisting entirely of plant-based foods like vegetables, fruits, nuts, seeds, grains, and legumes.

Vegan and a Healthy Lifestyle?

Eating only plant-based foods like vegetables, fruits, nuts, seeds, grains, and legumes is a healthy foundation, provided that attention is paid to obtaining sufficient amounts of certain essential nutrients, which are sometimes only found in animal products. Awareness and knowledge about creating a complete vegan diet are therefore important.

Which Vitamins Can You Take as a Supplement?

A varied plant-based diet provides many vitamins and minerals. Even calcium (not only found in milk but also in vegetables) and natural fatty acids (from nuts, avocados, and olive oil). Since not all nutrients can be obtained from a plant-based diet, vegans are advised to supplement. To help you get started, we have listed some essential nutrients that should not be missing from your daily diet.

Vitamin B12

Vitamin B12, also known as cobalamin, is an essential nutrient only obtained by eating animal products such as meat, fish, eggs, and dairy. In a vegan diet, it is particularly important to support your body with supplementation. Why is B12 so important?

• Energy Level
  B12 helps release energy from fats, carbohydrates, and proteins and positively influences the reduction of fatigue
• Immune System
  B12 positively influences the immune system
• Cognition
  B12 contributes to brain and nerve functions involved in memory, learning ability, and concentration
• Mood
  B12 is beneficial for mood and supports a good mental balance
• Blood
  B12 contributes to the normal formation of red blood cells
• Tissue Growth
  B12 plays a role in the process of tissue growth (cell division) and development
• Homocysteine Level
  B12 plays a role in the production and breakdown of homocysteine; an intermediate product that arises in a certain metabolic process and can be toxic to the body in high levels
• Nervous System
  B12 positively influences the functioning of your nervous system

Supplementation
Vitamin B12 occurs in your body in two biologically active forms: methylcobalamin and adenosylcobalamin. Ensure that one or both of these forms are present in the supplement of your choice, such as Super Vitamin B12. A B12 deficiency does not occur overnight; it is a water-soluble vitamin but, unlike other water-soluble vitamins, vitamin B12 can be stored in the body.

Omega 3

Omega 3 consists of three fatty acids: ALA, EPA, and DHA. ALA is an essential fatty acid and the only Omega 3 fatty acid found in plant foods such as walnuts, sprouts, chia, and flaxseed. The body can convert ALA into EPA, and EPA is then converted into DHA. However, it is important to take extra EPA and DHA. Why? Because only 5% of ALA is converted to EPA and less than 0.5% to DHA. Additionally, our current diet provides more Omega 6 than Omega 3. Omega 6 fatty acids can have an inflammatory effect, requiring extra Omega 3 to compensate and maintain an optimal fatty acid balance. When eating vegan, it is important to pay extra attention to this as relatively more foods rich in Omega 6, such as soy, nuts, and peanuts, are consumed.

Supplementation
To support, you can choose a vegan Omega 3 supplement, namely algae oil. Always choose a supplement containing both EPA and DHA, such as Vitaminstore Vegan Algae Oil, Mattisson Algae Oil, or Orangefit Algae Oil. A daily minimum of 250 mg EPA and DHA both contribute positively to the normal functioning of the heart. Additionally, a daily dose of at least 250 mg DHA supports eye health; it helps maintain sharp vision and plays a role in the functioning of the retina. It also contributes to maintaining normal brain function.

Vitamin D3

Vitamin D contributes to the absorption of calcium from our diet, supports the immune system, and is important for normal muscle function. We produce vitamin D ourselves under the influence of UV radiation, and it is predominantly found in animal foods. Vitamin D deficiency is widespread and is a point of attention for everyone. We advise vegans to take 1000 IU (which is 25 mcg) of vitamin D3 from a plant-based source (such as lichen) daily.

Iron

The iron intake of a vegan does not differ much from someone who eats animal products. However, additional iron intake is recommended because iron from plant foods (non-heme iron) is more difficult to absorb in the body than iron from animal foods (heme iron). Plant-based sources of iron include spinach, legumes, pumpkin seeds, and tempeh. Simultaneous intake of at least 200 mg of vitamin C with a meal helps improve iron absorption, but this alone is unfortunately not enough. The recommended daily amount of iron for adult men is 11 mg per day and for women 16 mg per day. Additional support in the form of a supplement is therefore recommended. It is an incredibly important mineral involved in many processes in the body, such as:

• Energy
  Iron contributes to normal energy metabolism
• Cognition
  Iron is good for memory, concentration, a clear mind, intelligence, and learning ability
• Immune System
  Iron positively influences the immune system
• Fatigue
  Iron positively influences the reduction of tiredness
• Formation of Red Blood Cells
  Iron positively influences the normal formation of red blood cells and haemoglobin.
• Tissue Growth
  Iron plays a role in the process of tissue growth and development
• Oxygen Transport
  Iron is good for normal oxygen transport in the body

Proteins 

About 20% of the human body consists of proteins. Proteins contribute, among other things, to bone formation and muscle growth. You can obtain them from plant-based foods, but these often lack some essential amino acids (except for quinoa, hemp, and spirulina). Amino acids are the building blocks of proteins and are therefore important for the functioning of the body. If you eat plant-based, you can choose to take extra vegan proteins to meet this need, for example, by adding a plant-based protein shake to your daily menu.

Multivitamins 

Of course, there are many other nutrients that deserve extra attention when you choose a vegan lifestyle. By supplementing your daily diet with a multivitamin specially developed for vegans, you can be sure that you are optimally supplementing your diet. A good vegan multivitamin not only pays extra attention to the previously mentioned vitamin B12, vitamin D, iron, and amino acids but also contains iodine and zinc.

Do you have questions about this topic or would you like to receive personal advice? Our Health Coaches on the chat and in the stores are happy to help you further!

Author: Noëlle van Seggelen