Top dietary supplements for vegetarians and vegans

Top Badov for Vegetarians and Vegans: Guide to Optimal Health

Chapter 1: Understanding the needs of the vegetarian and vegan diet

Vegetarian and vegan diets, excluding meat and, in the case of veganism, all products of animal origin are becoming more and more popular due to ethical, environmental and healthy considerations. However, despite the potential advantages, these diets can represent certain nutritional risks if they are not planned carefully. The exclusion of entire food groups can lead to a deficiency of certain vitamins, minerals and other nutrients that are usually found in animal products.

1.1 Key nutrients that require special attention

It is extremely important for vegetarians and vegans to realize the potential deficiency of the following nutrients:

• Vitamin B12: This vitamin is necessary for the health of the nervous system, the formation of red blood cells and DNA synthesis. It is mainly contained in animal products, so vegans are especially at risk of deficiency.
• Vitamin D: Vitamin D plays an important role in mastering calcium, bone health and immune function. Although the body can produce vitamin D under the influence of sunlight, many people, especially those who live in the northern latitudes or spend most of the time in the room, experience a deficit.
• Iron: Iron is necessary for the transfer of oxygen in the blood. Although iron is found in plant products, such as legumes, dark green leafy vegetables and enriched cereals, its digestibility (non-hemic iron) is lower than that of iron contained in animal products (hemic iron).
• Calcium: Calcium is necessary for the health of bones and teeth, as well as for the functioning of muscles and nerves. Dairy products are the main source of calcium for many people, so vegans and vegetarians who avoid dairy products need to receive it from other sources.
• Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, are important to the health of the brain, heart and eyes. They are mainly kept in fat fish, so vegans need to receive them from plant sources, such as algae.
• Zinc: Zinc is necessary for immune function, wound healing and DNA synthesis. It is contained in various products, but its digestibility can be reduced by phitates contained in grain and legumes.
• Iodine: Iodine is necessary for the function of the thyroid gland, which regulates metabolism. It is mainly contained in seafood and iodized salt.
• Selenium: Selenium is an antioxidant that plays a role in the immune function and the health of the thyroid gland. Its content in plant products depends on the content of selenium in the soil.
• Creatine: Creatine is important for the production of energy in the muscles, especially during intense exercises. It is mainly contained in meat, so vegetarians and vegans can have a lower level of creatine in the muscles.
• CARNOSINE: Carnosine is a dipeptide contained in the muscles and brain. It has antioxidant and anti -inflammatory properties. It is mainly contained in meat, so vegetarians and vegans can have a lower level of carnosin.

1.2 strategies to minimize nutrient deficiency

Careful planning of the diet is the key to satisfying the needs for nutrients on a vegetarian or vegan diet. This includes:

• A variety of selection of products: The use of a wide range of fruits, vegetables, whole grains, legumes, nuts and seeds provides a wide range of nutrients.
• Enriched products: Look for enriched products such as vegetable milk, breakfast and tofu flakes that contain added vitamins and minerals.
• Correct preparation methods: Landing and germination of legumes and grains can help reduce the content of phitat and improve the absorption of minerals.
• Product combination: The use of products rich in vitamin C, along with plant sources of iron, can increase the absorption of iron.
• Supplements: In some cases, despite the careful planning of the diet, it may be necessary to accept additives to meet the needs in certain nutrients.

Chapter 2: Top Badov for Vegetarians and Veganov

The next list is an overview of the most important dietary supplements that vegetarians and vegans should be considered, as well as recommendations for dosage and forms. It is important to consult a doctor or a nutritionist before starting taking any additives in order to determine the optimal dosage and make sure that they do not interact with any drugs.

2.1 Vitamin B12

• Why is it important: Vitamin B12 is necessary for the health of the nervous system, the formation of red blood cells and DNA synthesis. Deficiency can lead to fatigue, weakness, numbness or tingling in the arms and legs, problems with memory and neurological problems.
• Sources: Vitamin B12 is mainly contained in animal products. Vegans cannot get vitamin B12 from plant sources.
• Recommended dosage: The recommended daily dose of vitamin B12 is 2.4 mcg for adults. Vegans should take additives with vitamin B12 or consume enriched products to provide adequate consumption. Options:
  • Cyanocobalamin: This is the most common and affordable form of vitamin B12. It is well absorbed by most people.
  • Methylcobalamin: This is an active form of vitamin B12, which does not require transformation in the body. Some people believe that it is better absorbed than cyanocobalamin.
  • Hydroxycobalamine: This is a form of vitamin B12, which is used to treat vitamin B12 deficiency.
• Forms: Vitamin B12 is available in various forms, including tablets, capsules, sub -language tablets (dissolving under the tongue), drops and injections. Hag -language tablets and drops can be more effective for people with assimilation problems.
• Council: Vitamin B12 is best absorbed on an empty stomach. If you accept the additive of iron, take vitamin B12 separately, since iron can prevent its absorption. Vegans should regularly check the level of vitamin B12 in the blood.

2.2 Vitamin D

• Why is it important: Vitamin D is necessary for the absorption of calcium, bone health, immune function and mood regulation. Deficiency can lead to weakening of bones, increased susceptibility to infections and depression.
• Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also contained in some products such as oily fish, egg yolks and enriched products.
• Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. People with vitamin D deficiency may require a higher dose. Options:
  • Vitamin D2 (ergocalciferol): This is a form of vitamin D, which is found in fungi and plant sources.
  • Vitamin D3 (cholecalciferol): This is a form of vitamin D, which is produced in the skin under the influence of sunlight and is found in animal products. Vitamin D3, as a rule, is more effective than vitamin D2 in an increase in vitamin D levels in the blood. Vagan variants of vitamin D3 from lichens are available.
• Forms: Vitamin D is available in the form of capsules, tablets, liquids and chewing sweets.
• Council: Vitamin D is best absorbed with fats. Take the additive of vitamin D along with food containing fats. Check the level of vitamin D in the blood, especially if you live in the northern latitudes or spend most of the time in the room.

2.3 iron

• Why is it important: Iron is necessary for the transfer of oxygen in the blood. Deficiency can lead to fatigue, weakness, dizziness, headaches and pallor of the skin.
• Sources: Iron is found in plant products, such as legumes, dark green leafy vegetables, nuts, seeds and enriched cereals. However, the digestibility of iron from plant sources (non -meter iron) is lower than from animal products (hemic iron).
• Recommended dosage: The recommended daily dose of iron is 8 mg for men and 18 mg for women aged 19 to 50 years. Pregnant women need more iron (27 mg). Vegetarians and vegans may need 1.8 times more iron than people who eat meat.
• Forms: Iron is available in various forms, including:
  • Fumarat iron: This is the most common and affordable form of iron. However, it can cause a stomach disorder in some people.
  • Iron sulfate: This form of iron can also cause stomach disorder.
  • Iron gluconate: This form of iron is usually tolerated better than fumarat and iron sulfate.
  • HEALAT Iron (iron bislycinate): This form of iron has high bioavailability and less likely to cause stomach disorder.
• Council: Take the supplement of iron with food rich in vitamin C to improve assimilation. Avoid taking iron with products containing calcium, caffeine or tannins (tea), as they can prevent assimilation. If you have a stomach disorder from taking iron additives, try to take it in smaller doses during the day or switch to a more well -tolerated shape, such as iron lect. Consult a doctor to check the level of iron in the blood and determine whether you need an additive of iron.

2.4 calcium

• Why is it important: Calcium is necessary for the health of bones and teeth, as well as for the functioning of muscles and nerves. Deficiency can lead to weakening of bones (osteoporosis), muscle spasms and nervous problems.
• Sources: Dairy products are the main source of calcium for many people. Plant sources of calcium include dark green leafy vegetables (for example, cabbage, broccoli), tofu, enriched vegetable milk and enriched orange juice.
• Recommended dosage: The recommended daily dose of calcium is 1000 mg for adults aged 19 to 50 years and 1200 mg for adults older than 50 years.
• Forms: Calcium is available in various forms, including:
  • Calcium carbonate: This is the most common and affordable form of calcium. It is best absorbed when eating.
  • Calcium citrate: This form of calcium is more easily absorbed than calcium carbonate, especially for people with digestive problems or taking drugs that reduce the acidity of the stomach.
  • Calcium phosphate: This form of calcium is also well absorbed.
• Council: Take calcium additives with small doses (no more than 500 mg at a time) for better absorption. Take calcium carbonate with food, and calcium citrate can be taken with or without food. Make sure that you also get enough vitamin D, as it is necessary for the absorption of calcium.

2.5 omega-3 fatty acids (EPA and DHA)

• Why is it important: Omega-3 fatty acids, especially EPA (eicosapentaenic acid) and DHA (non-oxahexaenic acid), are important for the health of the brain, heart and eyes. They also have anti -inflammatory properties.
• Sources: EPA and DHA are mainly kept in fat fish. Plant sources of omega-3 fatty acids include alpha-linolenic acid (ALA), which is contained in linen seeds, chia seeds, walnuts and canol oils. However, the body is ineffectively converts Ala into EPA and DHA.
• Recommended dosage: There is no established recommended daily dose of EPA and DHA. Some organizations recommend using 250-500 mg EPA and DHA per day.
• Forms:
  • Algae oil: This is the vegan source EPA and DHA, obtained from microal -seedlings. This is a preferred option for vegans.
  • Linseed oil: This source contains ALA, which the body must transform into EPA and DHA. Transformation can be ineffective.
• Council: Choose algae oils that contain both EPA and DHA. Flaxseed oil should be stored in the refrigerator to prevent oxidation.

2.6 zinc

• Why is it important: Zinc is necessary for immune function, wound healing, DNA synthesis and cell division. It is also important for taste and smell.
• Sources: Zinc is contained in various products, including legumes, nuts, seeds and whole grains. However, phitates contained in these products can reduce zinc assimilation.
• Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. Vegetarians and vegans may need 50% more zinc due to reduced assimilation.
• Forms:
  • Gluconate zinc: This is a common and affordable form of zinc.
  • Citrate Zinc: This form of zinc is easily absorbed.
  • Picoline zinc: Some studies show that this form of zinc can be better absorbed than other forms.
• Council: Soaking of legumes and grains can help reduce the content of phitat and improve zinc assimilation. Take zinc supplement separately from products containing calcium or iron, as they can prevent assimilation. High doses of zinc can prevent the assimilation of copper, so consider the possibility of taking copper adding if you take high doses of zinc for a long period of time.

2.7 iodine

• Why is it important: Iodine is necessary for the function of the thyroid gland, which regulates metabolism. Deficiency can lead to an increase in the thyroid gland (goiter), hypothyroidism and developmental delay in children.
• Sources: Iodine is mainly contained in seafood and iodized salt. Plant sources of iodine include seaweed (for example, kelp, nori).
• Recommended dosage: The recommended daily dose of iodine is 150 μg for adults.
• Forms:
  • Iodized salt: This is the most common way to obtain iodine.
  • Iodine additives: Yoda additives such as potassium iodide are available.
  • Seaweed: Sea algae contain iodine, but the content can vary depending on the type and place of origin.
• Council: Use iodized food for cooking. If you eat seaweed, do it moderately, as they can contain a very high amount of iodine, which can lead to problems with the thyroid gland. Do not take high doses of iodine if you have a thyroid disease without consulting a doctor.

2.8 selenium

• Why is it important: Selenium is an antioxidant that plays a role in immune function, thyroid health and reproductive function.
• Sources: Selenium is found in various products, including Brazilian nuts, sunflower seeds, whole grains and legumes. The content of selenium in plant products depends on the content of selenium in the soil.
• Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults.
• Forms:
  • Selenomethumentin: This is an organic form of selenium, which is well absorbed.
  • Sodium selenite: This is the inorganic form of Selena.
• Council: Only one or two Brazilian nuts per day can provide a sufficient amount of selenium.

2.9 creatine

• Why is it important: Creatine is important for the production of energy in the muscles, especially during intense exercises. It can improve strength, power and muscle mass. Vegetarians and vegans, as a rule, have a lower level of creatine in the muscles, as it is mainly contained in meat.
• Sources: Creatine is mainly contained in meat and fish.
• Recommended dosage: The usual dose of creatine is 3-5 grams per day. You can start with the boot phase (20 grams per day for 5-7 days), and then go to the maintenance dose.
• Forms:
  • Creatine Monogidrate: This is the most studied and effective form of creatine.
• Council: Creatine monohydrate is usually well tolerated. Some people may experience a delay in water, but this is usually a temporary phenomenon.

2.10 Carnival

• Why is it important: Carnosine is a dipeptide contained in the muscles and brain. It has antioxidant and anti -inflammatory properties and can improve muscle endurance. It is mainly contained in meat, so vegetarians and vegans can have a lower level of carnosin.
• Sources: Carnosine is mainly contained in meat.
• Recommended dosage: The recommended dosage of carnosin is 1-2 grams per day.
• Forms:
  • CARNOSINE: Carnosine additives are available.
• Council: Beta-Alanin, amino acid, is the predecessor of Carnosine. Reception of additives with beta-alanine can increase the level of carnosine in the muscles.

Chapter 3: Other useful additives for vegetarians and vegans

In addition to the above, there are other additives that can be useful for vegetarians and vegans, depending on their individual needs and health status.

• Probiotics: Probiotics are beneficial bacteria that maintain intestinal health. They can be useful to improve digestion, strengthen immunity and reduce the risk of developing certain diseases.
• Prebiotics: Prebiotics are fibers that serve as food for beneficial bacteria in the intestines. They can be useful to improve the intestinal health and enhance the effect of probiotics.
• Digestive enzymes: Digestive enzymes help to break down food and improve the absorption of nutrients. They can be useful for people with digestive problems, especially when using a large amount of fiber.
• Vitamin K2: Vitamin K2 is important for the health of bones and blood coagulation. It works synergically with vitamin D to ensure the intake of calcium in the bone. It is contained in some fermented products such as NATTO, but it can also be taken in the form of additives.
• Taurin: Taurin is an amino acid that is important for the health of the heart, brain and eyes. It is mainly found in animal products.
• Coenzim Q10 (COQ10): COQ10 is an antioxidant that is important for the production of energy in cells. It can be useful for people with cardiovascular diseases or taking statins.

Chapter 4: Tips for choosing and using dietary supplements

The choice and use of dietary supplements can be a difficult task, given the wide range of products presented on the market. Here are some tips that will help you make a conscious choice:

• Consult a doctor or nutritionist: They can evaluate your individual nutrient needs and recommend suitable additives.
• Choose quality products: Look for additives that were tested by the third party to cleanliness and efficiency. Third -party organizations, such as NSF International, USP and Consumerlab.com, carry out independent tests of additives.
• Read the labels: Read the labels carefully to find out the list of ingredients, dosage and any warnings.
• Pay attention to the form: Some forms of additives can be better absorbed than others.
• Start with small doses: Start with small doses and gradually increase them as necessary.
• Follow side effects: If you experience any side effects, stop taking the additive and consult your doctor.
• Keep the additives correctly: Keep additives in a cool, dry place, away from light and heat.
• Know about the interaction: Some additives can interact with medicines. Consult a doctor if you take any medicine.
• Do not rely on additives as a replacement for healthy nutrition: Additives are designed to supplement a healthy diet, and not to replace it. Try to get most of the nutrients from whole foods.

Chapter 5: The debunking of myths about vegetarian and vegan diet

There are many myths about the vegetarian and vegan diet. Here are some of the most common myths and facts that refute them:

• Myth: Vegetarians and vegans do not receive enough protein.
  • Fact: With careful planning, vegetarians and vegans can easily receive enough protein from plant sources, such as legumes, tofu, pace, nuts, seeds and whole grains.
• Myth: The vegetarian and vegan diet is not suitable for athletes.
  • Fact: Athletes can successfully follow the vegetarian and vegan diet. With sufficient consumption of calories and protein, as well as careful planning, athletes can achieve optimal performance.
• Myth: The vegetarian and vegan diet is just a salad.
  • Fact: The vegetarian and vegan diet can be very diverse and include a wide range of products, from fruits and vegetables to solid grains, legumes, nuts and seeds.
• Myth: The vegetarian and vegan diet is harmful to children.
  • Fact: A well -planned vegetarian and vegan diet can be useful for children. It is important to ensure sufficient consumption of calories, protein and necessary nutrients, such as vitamin B12, vitamin D, iron and calcium.
• Myth: The vegetarian and vegan diet is dear.
  • Fact: The vegetarian and vegan diet can be very economical. Legal, whole grains and seasonal fruits and vegetables, usually cheaper than meat.
• Myth: The vegetarian and vegan diet requires a lot of time to cook.
  • Fact: Vegetarian and vegan dishes can be fast and easy to prepare. There are many recipes that take only a few minutes.
• Myth: The vegetarian and vegan diet does not bring health benefits.
  • Fact: Numerous studies have shown that the vegetarian and vegan diet can bring numerous health benefits, including a decrease in the risk of cardiovascular diseases, type 2 diabetes, some types of cancer and obesity.

Following a well -planned diet and, if necessary, taking additives, vegetarians and vegans can achieve optimal health and well -being.