Dietary supplements for vegetarians and vegans

Biologically active additives (dietary supplements) for vegetarians and vegans: a comprehensive review

I. Introduction to vegetarianism and veganism: definitions, types, prevalence and ethical aspects

1. Determination of vegetarianism and veganism. A clear distinction between two concepts. Vegetarianism implies the rejection of animal meat (beef, pork, poultry, fish, seafood), but allows for the use of animal products, such as milk, eggs and honey. Veganism is a more stringent form of vegetarianism, excluding all animal products, including milk, eggs, honey, gelatin, rations (used in the production of cheese) and other ingredients received from animals.
2. Various types of vegetarianism:
   • Lacto-Sovo-Vegetarianism: excludes meat, fish and poultry, but allows for the use of dairy products and eggs. This is the most common type of vegetarianism.
   • Lacto-Vegetarianism: excludes meat, fish, poultry and eggs, but allows for the use of dairy products.
   • Vegetarianism: excludes meat, fish, poultry and dairy products, but allows the use of eggs.
   • Sandytarianism (not strict vegetarianism): excludes meat and poultry, but allows the use of fish and seafood.
   • Flexitarianism (semi -confusion): Majes mainly plant nutrition with rare use of meat, fish or poultry.
3. The prevalence of vegetarianism and veganism in the world and in Russia. Statistical data, growth trends. Factors affecting the choice of vegetarianism/veganism: ethical beliefs, health care, environmental considerations, religious causes, economic factors. Features of distribution in different age groups and social layers.
4. Ethical aspects of vegetarianism and veganism:
   • Protection of animal rights: unwillingness to participate in the operation and murder of animals for food purposes. Questions of cruelty to animals on farms and cattle -somers.
   • Environmental stability: the effect of livestock breeding on the environment (greenhouse gas emissions, water pollution, forest cutting). Arguments in favor of more environmentally friendly plant nutrition.
   • Hunger issues in the world: optimizing the use of agricultural resources (less grain is required for the production of plant foods compared to meat production).

II. Potential nutrient deficits for vegetarian and vegan nutrition

1. Vitamin B12 (cobalamin):
   • The role of vitamin B12 in the body: participation in the formation of red blood cells, maintaining the health of the nervous system, DNA synthesis.
   • Sources of vitamin B12: Contained mainly in animal products. Plant products (algae, fermented products) may contain analogues of vitamin B12, which are not always active and cannot replace the need for a real vitamin.
   • The consequences of vitamin B12 deficiency: anemia (megaloblastic anemia), neurological disorders (numbness of the limbs, tingling, weakness, depression, memory deterioration), problems with the gastrointestinal tract.
   • The need to take vitamin B12 additives for vegans and in some cases for vegetarians. Forms of vitamin B12 in additions (cyanocobalamin, methylcobalamin, adenosylcobalamin, hydroxocobalamin). Dosage and reception mode.
2. Iron:
   • The role of iron in the body: the transfer of oxygen in the blood (as part of hemoglobin), participation in energy metabolism, maintaining the immune system.
   • Sources of iron: contained both in the products of the animal and plant origin. Hemic iron (from animal products) is better absorbed than non -meter iron (from plant products).
   • The consequences of iron deficiency: iron deficiency anemia (weakness, fatigue, pallor, dizziness, headaches), a decrease in immunity.
   • Strategies for improving the absorption of a non -power iron: the use of products rich in vitamin C (improves iron absorption), avoiding the simultaneous consumption of products containing tanins (tea, coffee) and phytates (legumes, cereals) that may reduce iron absorption.
   • The need to take iron additives in some cases (with iron deficiency anemia, pregnancy, abundant menstruation). Iron forms in additions (iron sulfate, iron fumarat, iron gluconate, iron helat). Dosage and reception mode, side effects (constipation).
3. Calcium:
   • The role of calcium in the body: building bones and teeth, participation in blood coagulation, transmitting nerve impulses, muscle contraction.
   • Sources of calcium: contained in dairy products, dark green leafy vegetables (cabbage, broccoli), tofu (cooked with calcium sulfate), enriched plant dairy products.
   • The consequences of calcium deficiency: osteoporosis (reduction of bone density, increased risk of fractures), muscle cramps, heart rhythm.
   • The importance of sufficient consumption of calcium for vegan and vegetarians.
   • The need to take calcium additives in some cases (with osteoporosis, pregnancy, breastfeeding). Forms of calcium in addition (calcium carbonate, calcium citrate, calcium gluconate). Dosage and reception regimen, interaction with other drugs. Vitamin D is necessary for the absorption of calcium.
4. Vitamin D:
   • The role of vitamin D in the body: regulation of the assimilation of calcium and phosphorus, maintaining bone health, participation in immune function.
   • Sources of vitamin D: synthesized in the skin under the influence of sunlight, contained in oily fish, egg yolk, enriched products.
   • The consequences of vitamin D deficiency: rickets in children, osteomulation in adults, increasing risk of fractures, reducing immunity.
   • The importance of sufficient stay in the sun (taking into account climate and skin color) and/or taking vitamin D additives for vegans and vegetarians.
   • Forms of vitamin D in additions (vitamin D2 — ergocalciferol, vitamin D3 — cholecalciferol). Vitamin D3 is usually more effective than vitamin D2. Vegan vitamin D3 is obtained from lichens. Dosage and reception mode.
5. Omega-3 fatty acids (EPA and DHA):
   • The role of omega-3 fatty acids in the body: maintaining health of the cardiovascular system, reducing inflammation, improving the function of the brain.
   • Sources of omega-3 fatty acids: EPA and DHA are mainly found in fatty fish. Alpha-linolenic acid (ALA) is found in plant sources (flaxseed, walnuts, chia seeds). ALA can be transformed into EPA and DHA, but the effectiveness of this process is low.
   • The consequences of omega-3 fatty acid deficiency: increased risk of cardiovascular diseases, deterioration of cognitive functions.
   • The need to take the supplements of omega-3 fatty acids (EPA and DHA) for vegans. Vegan sources of omega-3 fatty acids (algae oil). Dosage and reception mode.
6. Zinc:
   • The role of zinc in the body: participation in immune function, healing of wounds, protein synthesis, DNA formation.
   • Sources of zinc: contained in meat, seafood, legumes, nuts, seeds, whole grain products.
   • The consequences of zinc deficiency: reduction of immunity, worsening wound healing, loss of appetite, violation of taste and smell, skin rashes.
   • Employment of zinc can be reduced due to phitat in plant foods. Soaking of legumes and cereals can help reduce the content of phitat.
   • The need to accept zinc additives in some cases (with deficiency, pregnancy, lactation). Forms of zinc in additions (zinc gluconate, zinc citrate, zinc picoline). Dosage and reception mode.
7. Iodine:
   • The role of iodine in the body: necessary for the synthesis of thyroid hormones that regulate metabolism, growth and development.
   • Sources of iodine: iodized salt, seafood, seaweed.
   • The consequences of iodine deficiency: thyroid diseases (goiter, hypothyroidism), developmental disorders in children.
   • The importance of using iodized salt or additives of iodine for vegans and vegetarians, especially in regions with iodine deficiency in the soil. Sea algae (for example, kelp) are a good source of iodine, but it is necessary to control the dosage to avoid excess iodine.
   • Dosage and mode of taking iodine additives.
8. Selenium:
   • The role of selenium in the body: antioxidant, protects cells from damage, participates in the thyroid gland, and supports the immune system.
   • Sources of Selena: Brazilian nuts (very rich source), fish, meat, eggs, whole grain products.
   • The consequences of selenium deficiency: decrease in immunity, thyroid disease, heart problems.
   • The need to take selenium additives in some cases (with deficiency, thyroid diseases). Selena forms in additions (selenometynin, sodium selenite). Dosage and reception mode.
9. Taurine and Carnitine:
   • The role of Taurin and carnitine in the body: Taurin is involved in the regulation of the nervous system, has antioxidant properties. Carnitine is necessary for the transport of fatty acids in mitochondria for energy production.
   • Sources of Taurin and Carnitine: are mainly found in animal products. The body can synthesize taurine and carnitine from amino acids, but the effectiveness of this process can be reduced in vegans.
   • The consequences of the deficiency of taurin and carnitine: so far are not sufficiently studied, but may include disorders of the nervous system and muscle function.
   • Consideration of the possibility of taking the additives of taurin and carnitine in some cases (with intense physical exertion, certain diseases).
10. Creatine:
    • The role of creatine in the body: participates in energy metabolism in the muscles, increases strength and endurance.
    • Creatine sources: mainly contained in meat and fish. Vegans and vegetarians, as a rule, have a lower level of creatine in the muscles.
    • The consequences of creatine deficiency: a decrease in strength and endurance, especially with intense physical exertion.
    • Consideration of the possibility of taking creatine additives for vegan and vegetarians, especially for athletes.

III. Bades that facilitate the transition to vegetarian/vegan nutrition and improve digestion

1. Digestive enzymes:
   • The role of digestive enzymes: the breakdown of complex food molecules (proteins, carbohydrates, fats) into simpler ones, which facilitates the absorption of nutrients.
   • Daddles with digestive enzymes can help when switching to vegetarian/vegan nutrition, when the body has not yet been adapted to digesting a large amount of fiber and vegetable proteins.
   • Types of digestive enzymes: proteases (split proteins), amylase (split carbohydrates), lipases (split fats), cellulus (split fiber).
   • Recommendations for the use of digestive enzymes.
2. Probiotics:
   • The role of probiotics: maintaining a healthy intestinal microflora, improving digestion, strengthening immunity.
   • Vegetarian and vegan nutrition, as a rule, is rich in fiber, which contributes to the growth of beneficial bacteria in the intestines. However, in some cases, the intake of probiotics can be useful, especially with dysbiosis or after taking antibiotics.
   • The choice of probiotics taking into account strains of bacteria and individual needs.
3. Betaine HCL Betaine):
   • The role of betaine of hydrochloride: increases the acidity of gastric juice, which improves the digestion of proteins and the absorption of vitamin B12, iron and other nutrients.
   • Betaine hydrochloride can be useful for people with reduced acidity of the stomach, which can be found with age or with certain diseases.
   • Cautions in the use of betaine of hydrochloride (not recommended for stomach ulcer, gastritis).
4. Fiber (dietary fiber):
   • The role of fiber: improves digestion, normalizes blood sugar, reduces cholesterol, promotes a feeling of saturation.
   • Vegetarian and vegan nutrition, as a rule, is rich in fiber. However, in some cases, the additional intake of fiber can be useful for improving digestion and preventing constipation.
   • Types of fiber: soluble (oats, apples, citrus fruits) and insoluble (whole grain products, vegetables).
   • Recommendations for a gradual increase in fiber consumption in order to avoid swelling of the abdomen and other digestive problems.
5. Alfa-galactosidase:
   • The role of alpha galactosidase: an enzyme that breaks down complex carbohydrates (oligosaccharides) contained in legumes, vegetables and grain, which helps reduce gas formation and bloating.
   • Alfa-galactosidase can be useful for people who experience discomfort after using legumes and other products rich in oligosaccharides.

IV. Dietary supplement for athletes-Vegetarians and vegans

1. Protein (protein):
   • The role of protein in the body: building material for muscles, participation in restoration after training, maintaining the immune system.
   • Sources of protein: legumes, nuts, seeds, tofu, pace, seatan, plant protein powders (soy, pea, rice, hemp).
   • The importance of sufficient protein consumption for athletes-Vegetarians and vegans.
   • Plant protein powders: advantages and disadvantages of various types (amino acid content, digestibility, allergenicity).
   • Recommendations for dosage and the time of receiving protein powders.
2. BCAA (amino acids with an extensive chain):
   • The role of BCAA: leucine, isolacin and valine are involved in the synthesis of protein, reduce muscle fatigue, accelerate recovery after training.
   • BCAA can be useful for Vegetarian athletes and vegans to compensate for the possible insufficient consumption of protein and amino acids.
   • Recommendations for the dosage and reception time of BCAA.
3. Creatine (see section II, paragraph 10).
4. Beta-Alanine:
   • The role of beta-alanine: increases the level of carnosine in the muscles, which helps buffer lactic acid and reduce muscle fatigue.
   • Beta-Alanin can be useful for athletes involved in high-intensity training.
   • Recommendations for the dosage and time of admission of beta-alanine. Possible side effect: skin tingling (paresthesia).
5. L-carnitine (see section II, paragraph 9).
6. Iron (see section II, paragraph 2). Iron deficiency is especially common in women athletes.
7. Vitamin D (see section II, paragraph 4).
8. Multivitamins and minerals: providing the body with all the necessary nutrients, especially with intense training.

V. Daddles for pregnant and nursing women Vegetarians and Veganok

1. Folic acid (vitamin B9):
   • The role of folic acid: necessary for the normal development of the nervous system of the fetus, prevents defects in the nervous tube.
   • It is recommended to start taking folic acid a few months before conception and continue during the first trimester of pregnancy.
   • Dosage and mode of intake of folic acid.
2. Vitamin B12 (see section II, paragraph 1). It is extremely important for the development of the nervous system of the child.
3. Iron (see section II, paragraph 2). The need for iron increases significantly during pregnancy.
4. Calcium (see section II, point 3) and vitamin D (see section II, point 4).
5. Omega-3 fatty acids (EPA and DHA) (see section II, paragraph 5). Important for the development of the brain and vision of the child.
6. Iodine (see section II, paragraph 7). It is necessary for the normal functioning of the thyroid gland of the mother and the child.
7. Kholin:
   • The role of choline: necessary for the development of the brain and nervous system of the fetus, is involved in the metabolism of fats.
   • Sources of choline: eggs, liver, legumes, cruciferous vegetables. It can be difficult for vegetarian and vegans to get enough choline only from food.
   • Consideration of the possibility of taking choline additives during pregnancy and breastfeeding.
8. Zinc (see section II, paragraph 6).
9. Probiotics (see section III, paragraph 2). Support for the health of the intestines of the mother and child.
10. Multivitamins and minerals for pregnant and lactating women.

VI. Bad for children and adolescents-vegetarians and vegans

1. Vitamin B12 (see section II, paragraph 1).
2. Vitamin D (see section II, paragraph 4).
3. Calcium (see section II, punctuation 3).
4. Iron (see section II, paragraph 2).
5. Zinc (see section II, paragraph 6).
6. Omega-3 fatty acids (EPA and DHA) (see section II, paragraph 5).
7. Iodine (see section II, paragraph 7).
8. Protein. Make sure that the child receives a sufficient amount of protein from plant sources.
9. Multivitamins and minerals for children and adolescents.
10. Consult a doctor or nutritionist before taking any additives.

VII. Interaction of dietary supplements with drugs

1. The importance of informing the doctor about taking dietary supplements, especially in the presence of any diseases or taking drugs.
2. Examples of the interaction of dietary supplements with drugs:
   • Iron can reduce the absorption of some drugs, such as levotiroxin (thyroid hormone).
   • Calcium can interact with some antibiotics, reducing their effectiveness.
   • Vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood).
   • St. John’s wort can interact with many drugs, including antidepressants, contraceptives and anticoagulants.
   • Grapefruit juice can affect the metabolism of many drugs, changing their concentration in the blood.
3. Recommendations for the safe use of dietary supplements and drugs.

VIII. The choice of high -quality dietary supplements: criteria and recommendations

1. Checking the availability of quality certificates (GMP, NSF International, USP).
2. Studying the composition of the dietary supplement: lack of harmful additives, dyes, flavors.
3. The choice of dietary supplements from reliable manufacturers with a good reputation.
4. Checking the expiration date.
5. Paying attention to the reviews of other customers.
6. Consultation with a doctor or a nutritionist before starting dietary supplements.
7. Vegan certification. Make sure that the dietary supplement is certified as vegan to exclude the use of animal ingredients.
8. The purity of the product. It is important that the dietary supplement does not contain pollutants, such as heavy metals, pesticides and other toxins.

IX. Dietary Bad Legislation in Russia

1. Definition of dietary supplements in Russian legislation.
2. Requirements for the production, registration and turnover of dietary supplements.
3. Quality and safety control of dietary supplements.
4. Responsibility of manufacturers and sellers of dietary supplements.
5. Bades labeling. Mandatory information on the label (composition, recommendations for use, contraindications, shelf life).

X. Alternative sources of nutrients in plant foods

1. Vitamin B12: enriched plant foods (vegetable milk, breakfast flakes, soy meat), additives.
2. Iron: legumes, dark green leafy vegetables, dried fruits, enriched products.
3. Calcium: dark green leafy vegetables, tofu (cooked with calcium sulfate), enriched plant dairy products, sesame seeds.
4. Vitamin D: enriched plant dairy products, mushrooms (grown under the influence of ultraviolet radiation).
5. Omega-3 fatty acids (ALA): flaxseed, walnuts, chia seeds, linseed oil.
6. Zinc: legumes, nuts, seeds, whole grain products.
7. Iodine: iodized salt, seaweed.
8. Selenium: Brazilian nuts.
9. Protein: legumes, tofu, pace, seatan, nuts, seeds, cinema.
10. The importance of diverse and balanced plant nutrition.

XI. Myths and misconceptions about dietary supplements for vegetarians and vegans

1. Myth: dietary supplements completely replace good nutrition. Reality: Bades are an addition to a balanced diet, and not its replacement.
2. Myth: All dietary supplements are equally effective and safe. Reality: the quality of dietary supplements can vary significantly. It is important to choose dietary supplements from reliable manufacturers and with quality certificates.
3. Myth: Bades have no side effects. Reality: dietary supplements can cause side effects, especially if the recommended dosage is exceeded or when interacting with drugs.
4. Myth: the more dietary supplements I accept, the better for health. Reality: Excessive consumption of some vitamins and minerals can be harmful to health.
5. Myth: Bades are a placebo. Reality: some dietary supplements really have a positive effect on health, especially with a deficiency of certain nutrients.

XII. Examples of recipes for vegetarian and vegan nutrition, providing the necessary nutrients

1. Breakfast: oatmeal porridge in vegetable milk with berries and nuts (source of fiber, calcium, vitamins, antioxidants).
2. Lunch: cinema salad with legumes, vegetables and avocados (source of protein, iron, zinc, omega-3 fatty acids).
3. Dinner: Tofu with broccoli and brown rice (source of protein, calcium, iron, vitamins).
4. Snack: Brazilian nuts (source of Selena).

XIII. Recommendations of nutritionists and doctors for the use of dietary supplements for vegetarians and vegans

1. An individual approach to the purpose of dietary supplements, taking into account age, gender, state of health, lifestyle and nutritional features.
2. Regular monitoring of the level of vitamins and minerals in the blood to identify deficiency and adjust dosage of dietary supplements.
3. The emphasis on a balanced and variety of plant foods.
4. Caution from uncontrolled dietary supplements.
5. Cooperation with a doctor and a nutritionist to develop an optimal diet and dietary supplement strategy.

XIV. The future of dietary supplements for vegetarians and vegans

1. The development of new vegan sources of vitamins and minerals.
2. Improving the bioavailability of dietary supplements.
3. Development of personalized dietary supplements taking into account the individual needs of the body.
4. More strict quality control and safety control.
5. Increased awareness of the importance of balanced plant nutrition and the need to take dietary supplements with a deficiency of nutrients.

XV. Studying the effectiveness of dietary supplements for vegetarians and vegans

1. An overview of scientific research on the impact of dietary supplements on the health of vegetarians and vegans.
2. Analysis of research results confirming the benefits of taking vitamin B12, vitamin D, iron, calcium, omega-3 fatty acids and other nutrients.
3. Assessment of the methodological quality of research and the need to conduct additional research.
4. Criticism of research with biased results.

XVI. Psychological aspects of the transition to vegetarianism/veganism

1. Motivation to the transition to vegetarianism/veganism (ethical beliefs, health care, environmental considerations).
2. Psychological difficulties associated with a change in food habits.
3. Social pressure and misunderstanding from others.
4. Strategies for overcoming psychological difficulties and adaptation to a new lifestyle.
5. Search for support in the vegetarian/vegan community.

XVII. Risk assessment and benefits of admission of dietary supplements

1. Factors that determine the risk and benefit of taking dietary supplements:
   • Dosage of Bad.
   • Duration of dietary supplement.
   • Individual characteristics of the body (age, gender, state of health, genetic predisposition).
   • Interaction with drugs.
   • The quality of the dietary supplement.
2. Analysis of possible side effects and contraindications.
3. Assessment of potential health benefits.
4. The adoption of a conscious decision on making dietary supplements based on risk and benefit assessment.

XVIII. Frequently asked questions about dietary supplements for vegetarians and vegans

1. Do all vegetarians and vegans need to take dietary supplements?
2. What are the most important dietary supplements for vegans?
3. How to choose dietary supplements?
4. How to take dietary supplements?
5. What can there be side effects from admission of dietary supplements?
6. Can dietary supplements replace good nutrition?
7. Where can you buy high -quality dietary supplements?
8. How to find out that I have a shortage of some nutrients?
9. Is it possible to give dietary supplements to children-Vegetarians and vegans?
10. How long should you take dietary supplements?

XIX. Prospects for the development of the market for the Dannies for vegetarians and vegans

1. The growth of the popularity of vegetarianism and veganism in the world and in Russia.
2. Increasing demand for dietary supplements for vegetarians and vegans.
3. The emergence of new manufacturers and brands of dietary supplements.
4. The development of online trading dietary supplements.
5. Tighten the requirements for the quality and safety of dietary supplements.
6. Innovation in the production of dietary supplements (for example, the use of nanotechnologies).

XX. Useful resources for vegetarians and vegans

1. Vegetarian and vegan organizations.
2. Websites and blogs about vegetarianism and veganism.
3. Books and culinary books about vegetarian and vegan cuisine.
4. Restaurants and cafes with a vegetarian and vegan menu.
5. Doctors and nutritionists specializing in vegetarian and vegan nutrition.