What kind of supplements should vegetarians take

Heme iron comes from animals, while nonheme iron comes from plants. Heme iron is easier for the body to absorb and use. With that said, the authors of a study noted that eating a vegetarian or vegan diet high in iron-rich foods can provide the body with adequate iron.

Additionally, getting plenty of vitamin C increases the intake of iron. People can request a blood test to see if they are getting and storing enough iron.

Eating enough of these foods may mean that there is no need for supplementation. Getting too much iron can be dangerous , so it may be best to speak with a doctor before supplementing it. Calcium is another vital nutrient that some vegans may be lacking. It plays an important role in bone and teeth formation, muscle function, and heart health.

According to research from , calcium levels are lowest in vegans, compared with omnivores and vegetarians. If a person is not getting enough calcium from these foods, they should consider supplementation. Calcium typically comes in both capsule and powder form. Taking vitamin D alongside calcium may help boost its absorption.

The body can make vitamin D when it gets enough sunlight. Most people can make an ample amount of vitamin D each day by spending about 15 to 20 minutes in the afternoon sun. However, this is not always possible. Wearing sunscreen, which is vital for skin cancer prevention, may reduce the production of vitamin D. Many people live in areas with cold, cloudy weather and cover up their skin most of the time. Few foods contain vitamin D. Many dairy products, such as milk and yogurt, may contain added vitamin D, but these foods are not suitable for vegans.

Vegan sources of vitamin D include fortified cereals and some types of mushroom. The average vitamin D intake from food alone tends to be lower than the recommended daily intake , so both omnivores and vegans can often benefit from taking a supplement. And though iron is found in both animal and plant foods, the iron in the latter is harder for your body to absorb. How much you need: Men, as well as women over 50, need 8 mg daily; women under 50 need 18 mg daily to offset iron loss during menstruation.

Women who are pregnant need 27 mg iron a day. Here's how to tell if you're not getting enough iron in your diet. Where to get it: Find iron in beans, lentils, snow peas , spinach, and nuts, as well as in iron-fortified breakfast cereal. You can increase your body's absorption by pairing iron-rich foods with sources of vitamin C like red bell peppers or citrus fruits , Ficek says. Steer clear of coffee and tea when eating an iron-rich meal, too, since both contain compounds that inhibit iron absorption.

If you're having trouble meeting your iron needs through food alone, talk with your doctor about a supplement. Vitamin D helps your body absorb calcium, but that's not all. Though experts are still learning about all of D's benefits, findings suggest that it could help fight mood disorders, promote better sleep, and even play a role in preventing heart disease and cancer.

Here's what happens when you don't get enough vitamin D. Where to get it: You'll find some vitamin D in eggs, fortified dairy, fortified orange juice, and fortified cereal. But even that might not cut it. Get a blood test. The RDA is 8 mg for adult men and post-menopausal women.

It increases to 18 mg per day for adult women, and pregnant women should aim for 27 mg per day Iron can be found in two forms: heme and non-heme. Heme iron is only available from animal products, whereas non-heme iron is found in plants Because heme iron is more easily absorbed from your diet than non-heme iron, vegans are often recommended to aim for 1. That said, more studies are needed to establish whether such high intakes are needed Vegans with a low iron intake should aim to eat more iron-rich foods , such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds.

Iron-fortified foods, such as cereals, enriched breads, and some plant milks, can further help 24 , Also, using cast-iron pots and pans to cook, avoiding tea or coffee with meals, and combining iron-rich foods with a source of vitamin C can help boost iron absorption.

The best way to determine whether supplements are necessary is to get your hemoglobin and ferritin levels checked by your health practitioner. Unnecessary intake of supplements like iron can do more harm than good by damaging cells or blocking the absorption of other minerals Extremely high levels can even cause convulsions, lead to organ failure or coma, and be fatal in some cases.

Vegans not getting enough iron from their diets should consider fortified foods or a supplement. However, overly high levels can be harmful, and iron supplements are not recommended for everyone.

It also plays a role in muscle function, nerve signaling, and heart health. The RDA for calcium is set at 1, mg per day for most adults and increases to 1, mg per day for adults over the age of 50 Plant sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant milks or juices.

An often-heard remark among the vegan community is that vegans have lower calcium needs than omnivores because they do not use this mineral to neutralize the acidity produced by a meat-rich diet. More research is needed to evaluate how meatless diets affect daily calcium requirements.

However, evidence suggests that vegans consuming less than mg of calcium tend to have an increased risk of bone fractures For this reason, all vegans are encouraged to aim for the RDA, making sure they consume at least mg of calcium per day.

Vegans consuming too little dietary calcium should consider taking a daily supplement. This is especially important for those getting less than mg per day. An insufficient intake of zinc can lead to developmental problems, hair loss, diarrhea, and delayed wound healing.

The RDA for zinc is currently set at 8—11 mg per day for adults. It increases to 11—12 mg for pregnant women and 12—13 mg for lactating women Few plant foods contain high amounts of zinc.

Moreover, zinc absorption from some plant foods is limited due to their phytate content. Thus, vegetarians are encouraged to aim for 1. Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B Women are thought to be at particular risk of iron deficiency, including those on a vegetarian or vegan diet.

Some groups are advised to take vitamin supplements, regardless of whether they follow a vegetarian or vegan diet. For more information, see:. As long as you remember to regularly include these foods in your diet, you should be getting enough iron.

Adult men aged 18 and over need about 8. Women over 50 years of age need 8. Calcium helps you maintain strong bones. Non-vegans get most of their calcium from dairy foods, so it's important for vegans to get calcium from other foods. Adults need about mg of calcium a day, so it's important that vegans regularly include plenty of these foods in their diet.

The body needs vitamin D to absorb calcium. Fortified margarine and fat spreads, fortified breakfast cereals and egg yolks contain vitamin D. You also get vitamin D when exposed to sunshine. Bones get stronger when you use them and the best way to do this is through regular exercise.

Vitamin B12 is only found naturally in foods from animal sources, so sources for vegans are limited and a vitamin B12 supplement may be needed.

If you eat dairy products and eggs, you probably get enough. Adults need about 1. Check the labels of fortified foods to see how much vitamin B12 they contain. Omega-3 enriched eggs are also a good source if you're a vegetarian and include eggs in your diet. Evidence suggests that the type of omega-3 fatty acids found in these foods may not have the same benefits for reducing the risk of heart disease as those found in oily fish.

However, if you follow a vegetarian diet, you can look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that is high in saturated fat , and watching how much salt you eat.

Most vegetarians have enough protein in their diet. Good sources of protein for vegetarians and vegans include:. A variety of protein from different sources is necessary to get the right mixture of amino acids, which are used to build and repair the body's cells.

Not always. Since most Quorn products contain a small amount of egg white and most also contain milk ingredients, they're not all suitable for vegans.