https://youtu.be/sjYLlskXd9U
Wondering which supplements vegans actually need? In this video, Giacomo breaks down the 6 essential supplements that vegans need for optimal health. Learn why they matter, how to get them, and which ones are worth your money. Plus, tips to optimize absorption and avoid common deficiencies. Subscribe for more plant-based fitness tips, and if you’re ready to level up, apply for one-on-one coaching using the link below!
Transcript:
Hey friends, let’s talk supplements. Specifically, vegan supplements. If you’ve been vegan for more than five minutes, someone has definitely asked, how do you get all your nutrients? Or worse, they’ve warned you about how you’re going to collapse from some mysterious deficiency any day now.
If you’re new here, I’m Giacomo Marchese, co-owner of Vegan Proteins and a vegan bodybuilder. Our channel is all about helping you build muscle, lose fat, and thrive on a plant-based diet without the fluff or fear mongering. That sounds good.
Make sure to subscribe and stick around. And if you’re ready to level up your fitness, check out the link below to apply for one-on-one coaching. We’ve been helping vegans crush their goals since 2008, and we’d love to help you too.
All right, let’s dive into today’s topic. Supplements. What do vegans actually need? Which ones are a waste of money? And are supplements even necessary if you’re eating a healthy plant-based diet? Spoiler, yes, but not for the reason you might think.
Let’s break it all down. First up, B12. This one’s non-negotiable.
B12 is crucial for your brain, nervous system, and red blood cells. Without it, you’re looking at fatigue, memory problems, and eventually some pretty serious health issues. It’s not naturally found in plant foods, and while some fortified foods have it, they’re not reliable enough to meet your needs.
Here’s the good news. B12 supplementation is cheap and easy. Look for methylcobalamin or cinnabalamin.
Either works, but methylcobalamin is better absorbed by most people. A simple under-the-tongue tablet a few times a week or one high-dose pill weekly or even a spray will do the trick. No excuses on this one, okay? If you’re vegan, you need B12.
Oh, and just in case you were wondering, even if you are not vegan, you still need B12 as you typically do not get nearly enough from what is on your plate. Next, let’s talk about the sunshine vitamin, vitamin D. This one isn’t just a vegan thing. Most people are deficient regardless of their diet.
Vitamin D helps with calcium absorption, so your bones stay strong, and it supports your immune system too. Unless you live on a beach and sunbathe year-round, a supplement is your best bet. Look for D2 if you want a fully vegan option or opt for vegan-friendly D3 made from lichen.
Aim for a minimum of 1,000 to 2,000 IU daily, even if you get a modest amount of sunshine in. You may consider getting in closer to 5,000 IU if you spend a lot of time indoors or if you live in a city as tall buildings and pollution can block your ability to absorb vitamin D from the sun. That said, it depends on where your levels are at.
If you’re not sure, get a blood test. Trust me, your bones will thank you. Now, let’s chat about omega-3 fatty acids.
These are the good fats that support your brain, heart, and joint health. The standard American diet gets plenty of omega-6s but is woefully low in omega-3s. And while you can get some from flax seeds, chia seeds, walnuts, for example, the type of omega-3s they provide, ALA, is not as easily used by your body as the EPA and DHA found in fish oil.
Don’t panic. You don’t need fish oil. Algae oil is a vegan-friendly source of EPA and DHA.
Aim for 250-500 mg daily. Bonus, no fishy burps, which is a win in my book. Iodine might not be on your radar, but it should be.
It’s essential for your thyroid health, which controls your metabolism. While iodized salt can help, most people don’t use enough to hit their daily needs. Plus, if you’re fancy and use sea salt or Himalayan salt, you’re not getting in iodine at all.
So just in case you’re not using enough iodized salt, you can also consider getting in a small iodized supplement. But again, you can do other stuff like seaweed, nori, or kelp if you don’t typically use salt in your cooking. So those are other options.
But the iodine content can vary wildly, so it’s not super reliable. Aim for about 150 mcg per day. Your thyroid will thank you.
Now let’s talk about iron. Vegans often get a bad rap for being iron deficient, but plant-based diets can absolutely provide enough if you’re intentional about it. Lentils, beans, tofu, spinach, these are all great sources.
But plant-based iron, which is non-heme iron, is not absorbed as easily as the iron in meat. If you are feeling tired, weak, or dizzy, if you’ve been told you have low iron levels, consider an iron supplement. Pair it with vitamin C for better absorption.
Think OJ with your iron pill. Also do note that ferrous salts are more absorbable than ferric salts, though they do tend to be a bit harder on your GI tract. But don’t just start popping iron pills for fun, because too much iron supplementation in general can be harmful.
So get tested first. Zinc is another one to watch. It’s key for your immune system, skin, and even wound healing.
Plant-based diets can make it harder to get enough zinc because it’s not as bioavailable from plants. Good sources include nuts, seeds, whole grains, and legumes. If you’re eating a varied diet, you might be fine.
But if you’re dealing with a lot of colds or slow healing cuts, a supplement can help. Aim for 8-11 mg daily, depending on your needs. And that’s it.
That’s the basic of vegan supplements. If this feels overwhelming, don’t worry. Start with the essentials, B12 and vitamin D. Then add others as needed, based on your diet and your lifestyle.
Remember, supplements are here to supplement a good diet, not replace it. If you found this helpful, let me know in the comments and subscribe for more tips and tricks on thriving on a plant-based diet. And don’t forget, if you’re to take your fitness journey to the next level, apply for a one-on-one coaching using the link below.
We’ll build a custom plan to help you hit your goals and thrive as a vegan. Thanks for watching and I’ll see you in the next video. See ya.
