Vitamin and mineral supplements Do we need them?
Whether you are trying to eat a balanced diet, including the nutrients found in vegetables, or are just starting out on a plant-based diet, you have probably wondered if your body is getting the basic needs of calcium, iron, protein, omegas, etc.
What's more, if you don't generally include vegetables in your diet, you may wonder if a plant-based diet provides the nutrients necessary for what we would call a balanced diet.
The answer is: without a doubt .
A plant-based diet, made up of whole foods and, to the extent possible, raw, is one of the best alternatives available to us today. If you are worried that by consuming a mainly vegetarian diet your body will not get the nutrients it needs to survive in a balanced way, let me tell you that I have personally stopped eating meat for almost 7 years and I feel better than ever.
This choice makes me pay attention to what I eat, taking care to provide my body with the right amount of nutrients, taking advantage of natural fiber and detoxifying substances from vegetables.
It is also true that, regardless of the food system we choose, we are living in a densely populated world dominated by industrial production of everything, where the quality of water, air and land has deteriorated. The pace of life we lead, the speed, the rush and the lack of time, even to devote to the preparation of the food that will nourish us, lead us to grab the first thing we find on the shelves of the market, the fridge or the pantry and hopefully we don't have to prepare anything!
The truth is that we don't have the time or the ability to eat a balanced diet every day. That's why today we're going to take a look at what we need to cover our basic daily needs.
Supplements that help boost your diet
The supplements you are going to use should be chosen in conjunction with your doctor or nutritional advisor. Remember that your body and your needs are completely individual and it is best to start with a blood test to know for sure what supplements you may need. What I suggest below are simply basic nutritional supplements.
If you are vegan or your diet is plant-based
Although a plant-based diet provides all the nutrients, for the reasons described above, a balanced diet is often not always achieved, and the nutrient that people who do not consume animal protein typically need is vitamin B12 . In addition to this vitamin, it is important to make sure you are getting essential fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are important for brain and eye health, among others; and a probiotic supplement.
Multivitamins
I don't normally recommend vitamin supplements as my goal is to encourage you to lead a healthy lifestyle that includes a natural, plant-based diet, and hopefully, home-prepared. However, considering that many of my readers have busy schedules and sometimes, time is just not enough, here is what I suggest as a high-quality multivitamin for plant-based eaters.
Remember that the purpose of a multivitamin is to help you fill in some gaps in your diet or enhance this dietary approach to vibrant health. It also doesn't mean that you take the multivitamin as a license to eat poorly - that's not the idea.
There are several options on the market, so make sure you get one that suits your needs. That is, formulas based on age, sex, diet, etc. Look for a product that contains 100% of the daily recommendation of vitamins and minerals.
Multivitamin I recommend in America: Mykind Organics from Garden of Life
Multivitamin I recommend in Europe: MyKind Organics from Garden of Life
Vitamin B12 supplement for vegans and vegetarians
If you do not consume animal protein (although recent reports indicate that even carnivorous people are deficient in this vitamin ( 1 )), it is crucial that you include it in your diet because it is necessary for neuronal health, to avoid megaloblastic anemia that causes fatigue and physical weakness; it contributes to the formation of DNA, which is the genetic material present in all cells.
The amount of vitamin needed depends on age.
|
Stage of life |
Recommended quantity |
|
Babies up to 6 months old |
40 mcg |
|
Babies 7 to 12 months old |
50 mcg |
|
Children from 1 to 3 years old |
90 mcg |
|
Children from 4 to 8 years old |
120 mcg |
|
Children from 9 to 13 years old |
180 mcg |
|
Teenagers from 14 to 18 years old |
240 mcg |
|
Adults |
240 mcg |
|
Pregnant women and adolescents |
260 mcg |
|
Breastfeeding women and adolescents |
280 mcg |
It is difficult to overdose on vitamin B12 because it is water-soluble and, as far as we know, there have been no problems with taking an increased dose. Some doctors even recommend up to 1000 mcg to ensure absorption. The vitamin B12 that is best absorbed is methylcobalamin, although cobalamin and cyanocobalamin are also found, but these last two have to be absorbed by the body before being converted into methylcobalamin.
For people who follow a strictly vegetarian diet, nutritional yeast is a good source of this vitamin.
Vitamin D3
Vitamin D plays a very important role in calcium absorption, immune system, glandular health, especially the thyroid, cardiopulmonary function, blood sugar control and diabetes prevention. The ideal way to get this vitamin is through sun exposure, but many of us live in places with heavy and long rainy seasons or seasons where sunlight is scarce and limited.
There are 2 types of vitamin D: D2 and D3. D3 seems to be more easily absorbed, but is often derived from animal products (sheep lanolin, a wax secreted through their sebaceous glands).
Vegan diet brands that exist are Pure Encapsulations and Garden of Life.
It is important that you and your doctor or nutritional advisor determine what dose is suitable for you. It is assumed that up to 4000 IU is a tolerable amount for individuals over 9 years of age.
To start, 1000 IU of vitamin D3 is a good dose. As it is a fat-soluble vitamin, it is best to consume it with food and preferably a healthy fat such as coconut oil or olives to enhance its effect.
Omega-3
Omega-3s help us maintain a healthy cardiovascular system as they tend to reduce levels of “bad” cholesterol and control the formation of blood clots.
Normally, sources of Omega-3 fatty acids are called essential because our body does not produce them and they are found in the fat of fish, but there is no need to eat these little animals to obtain the essential polyunsaturated fats that we require. These fats are also found in flax seeds, hemp seeds, chia seeds, walnuts and some seaweeds.
Omega-3s found in plants are rich in alpha linoleic acid (ALA), some of which the body can convert into eicosapentaenoic acid (EPA) for your heart health and docosahexaenoic acid (DHA) for your nervous system. It's difficult to get the entire suggested dose from diet alone, in fact, dry, flaky skin and dermatitis may be symptoms of an Omega-3 deficiency.
The recommended daily dose is 250-500 mg of DHA and EPA combined for healthy adults. Most of these supplements are made from fish oil, but variations made from algae are available for vegans.
Source Naturals is a vegan brand.
People who are semi-vegetarian or are just starting out with plant-based eating
The supplements in this category are optional and should be added to those already reviewed above. The following nutrients are aimed at more specific health conditions and perhaps to enhance overall performance both physically and mentally and to promote, where necessary, restful sleep. Also, for people whose diet is not sufficient in quantity or variety.
Probiotics
I think I should have put these supplements in the previous section, because in reality we all need them and almost permanently, if possible.
Probiotics help maintain the balance between good and bad bacteria (there should be both) in the intestinal tract. Probiotics help improve digestion, immune function, and the absorption of both nutrients and medications, if you need to take any.
I dare say that before you start taking supplements it is good to do a detox, take the probiotics and then add the supplements to your diet. Believe me, we all need to take probiotics at least cyclically because so many of the foods nowadays come from industrial agriculture.
There are foods that contain probiotics, such as fermented foods like kefir, sauerkraut, and miso paste (used in Japanese food preparation). But since many of us do not consume these foods on a daily basis, it is highly recommended to take a probiotic supplement.
It is important to emphasize the importance of taking probiotics, as they help your digestion improve exponentially.
Naturopathic doctors generally advise 1-10 billion of these microorganisms per day, but again, check with your doctor for his or her recommendations.
Probiotic brand in North America that I recommend: Ortho Molecular
Probiotic brand in Latin America: Enterogermina
Probiotic brand in Europe: Lactibiane
Calcium
Calcium is one of the minerals that performs the most functions in our body, and yes, it is responsible for helping us build healthy and strong bones. But it also has an important role in coagulation, heart rate control and muscle contractions. Its deficiency has consequences such as bone decalcification, loss in the secretion of some hormones and enzymes that allow the efficient functioning of our metabolism.
The dairy industry has tried to convince us for years that we need to drink milk to meet our calcium needs, but in reality, optimal levels of calcium can be obtained from green leafy vegetables, legumes, and fortified plant-based milks. The suggested daily dose is 1000 mg per day for adults and 1300 mg per day for older adults (women 51+ and men 70+).
A calcium supplement may be helpful if you are not getting enough calcium through your diet or if there is a family history of osteoporosis. Calcium overdose is rare, but may be involved in the formation of kidney stones or kidney failure. The maximum dose for adults is 2500 mg.
Remember that vitamin D is essential for calcium absorption so both supplements should be taken at the same time.
Calcium supplement brand that I recommend in North America and by order in Latin America:
Calcium supplement brand I recommend in Europe:
Magnesium
Magnesium is found in every cell in our body and is used for over 300 chemical functions in the body, from metabolism to muscle relaxation. The body needs magnesium to restore itself, control heart rate, blood sugar and cope with stress.
Plant-based sources of magnesium are fortunately varied and palatable, including avocados, nuts, seeds such as pumpkin seeds, which contain 150 mg in just a 30-gram serving; green leafy vegetables and dark chocolate also contain it. For most adults, the recommended dose is 400 mg, but this also depends on age, sex and lifestyle. Insomnia, muscle cramps, high blood pressure, headaches are symptoms of magnesium deficiency.
There is no risk of magnesium overdose through food intake, as the kidneys eliminate it through urine. However, there can be an excess through supplements, so, in general, a maximum of 600 mg of magnesium glycinate is recommended before bed, as it has greater bioavailability.
The magnesium supplement in America that I recommend:
The magnesium supplement in Europe that I recommend:
Also from Pure Encapsulations , Magnesium Glycinate.
Potassium
The importance of potassium is greatly underestimated. This mineral is considered an electrolyte because it is highly reactive in water, since when dissolved in water, it produces positively or negatively charged ions. This property allows it to conduct electricity, which is important for many processes that take place in the body.
A diet rich in potassium is linked to many health benefits. It is said to help reduce blood pressure and fluid retention, protect against thrombosis, help prevent osteoporosis and kidney stones, and control nerve signals and muscle contractions.
Potassium is found in various fruits and vegetables, most health specialists recommend 3,500-4,700 mg of potassium per day, but it is best to consult with your doctor or nutritional counselor to prescribe the dose that best suits you.
The potassium I recommend in America is Pure Encapsulations Potassium Citrate
The potassium I recommend in Europe is BioCare Potassium Citrate
For people who are starting to include plant foods in their diet
Detoxify
The first thing you need to do when you start making dietary changes is to open up space in your body and reconfigure it so that it can receive and absorb the new foods properly. That's why I suggest the green extract, which contains vegetables and ingredients that provide you with the basics as well as performing a light detoxification of the body.
Try my green extract recipe here and as instructed, start slowly with the 3 base ingredients the first week and add one or two more each week so it is not too shocking to the body.
Digestive enzymes
A plant-based diet has a natural fiber bonus that allows your colon to function more effectively than ever, but it can be difficult at first because your body is not used to it and it can cause some stomach discomfort.
In principle, our salivary glands and pancreas produce digestive enzymes, but they can also be taken in supplement form to initially help us break down and better assimilate smaller compounds, including fiber from vegetables that your body is becoming accustomed to. Once the adaptation has been made, they can be stopped.
Digestive enzymes are also recommended for people with pancreatic conditions, mainly cancer and any other condition that does not allow the proper production of digestive enzymes.
The digestive enzyme supplement I recommend in America is from Doterra:
Terrazyme Digestive Enzyme Complex.
The digestive enzyme supplement I recommend in Europe:
BioCare Spectrumzyme in capsules.
What kind of supplements are right for you?
Since we are exploring the natural world, there are vitamin and mineral supplements made from whole foods, that is, maintaining the integrity of the ingredient and not from an isolate, as occurs in laboratory medicines. These nutrients reach your body in a complete form and with greater bioavailability.
On the other hand, if you have a particular health condition, a synthetic drug may be your best option. Therapeutic supplementation means that you must take higher doses of an isolated substance to treat a disease and it must be done under medical supervision.
Not all supplements are created equal, so if you are going to use one, make sure you get a good quality supplement. Here's what to look for:
- Let it be made of quality ingredients
- That contain the most bio-available form of nutrients possible
- That it is free of allergens, fillers, preservatives, wheat, yeast, gluten, corn, starch, sugar, artificial colors and flavors, dairy.
- That contains the dosage of vitamins and minerals supported by scientific research.
- Free of microbes, contaminants, pesticides and heavy metals.
As I mentioned above, it is recommended that you work with a holistic health professional to decide together what supplements you may need. If you need help finding someone, here are two people I can trust.
Dr. Carlos Hernandez. Contact: +57 301 543 8081
Dr. Henry Oswaldo Meneses. Contact: +57 312 407 0366