Vitamins for vegans

If you’re a vegan, or thinking about changing what you consume, you may have thought about whether you are obtaining enough nutrients and vitamins. While there are many supplements available, you can find vegan-friendly versions of many of them, including Vitamin D. If you’re wondering what Vitamins are most important check out this short but handy guide below.

Feeling tired or in low mood? This could be a sign of nutritional deficiency. If you’re wondering if the foods and supplements you’re consuming are sufficient for your diet why not take a vitamin levels test

women hiding behind a plant

Vitamin B12 For Your Blood

Vitamin B12 is a nutrient that is essential for the production of red blood cells. It is stored in the liver and must be replenished in the diet. If a person does not get enough vitamin B12 in their diet, they may develop a form of anaemia called B12-related anaemia. B12-related anaemia is not caused by a lack of vitamin B12, but by a deficiency of the intrinsic factor, which is needed to activate the vitamin.

Zinc For Your Nervous System

Biological effects of zinc are manifested throughout the lifespan, particularly in neurological disorders that target the elderly. Because of the ramifications of zinc deficiency, research into its diverse range of roles in the nervous system continues. Scientists are currently trying to uncover the precise mechanisms by which zinc alters these processes and contributes to the development of neuropsychiatric disorders. To understand these interactions, we must understand the important role of Zinc for our central nervous system.

ALA and Vitamin D For Your Body

ALA is a good source of omega-3 fatty acids. These fatty acids cant be made by the body and therefore must be ingested from food. Vegans and vegetarians can get ALA from plant-based sources such as walnuts and seeds. ALA is converted into EPA and DHA in the body, so it is not essential to take a separate supplement. Vegans can also get their daily ALA requirements mainly from seeds such as chia seeds, and ground linseed.

Vitamin D can also provide powerful benefits. However it’s not just absorbed from the sun, it can also be obtained from foods and supplements. The supplements come in two forms: cholecalciferol and vitamin D2, but some research suggests vitamin D2 is more effective for maintaining good health. Although some of these supplements may come from animal byproducts, vegan vitamin D3 is made from lichen and other sources exposed to UV light.

From countries with less sun such as the UK Vitamin D can often be a deficiency. This is why it’s important to look at UK brands like Randox where your vitamin and nutrition intake can be checked via a vitamin levels test.

vegetables on plate

EPA and DHA For Your Heart

The American Heart Association recommends eating at least three ounces of fish a week for cardiovascular health. However, not all oily fish contain high amounts of EPA and DHA. Eating fatty fish twice a week is recommended for optimal heart health. Fish oil is an excellent source of these healthy fats. It is also an excellent source of these essential nutrients. Although the EPA and DHA found in fish oil are not converted to hormones, they are necessary for normal brain function.

Carotenoids For Your Cells

Fruits and vegetables contain pigments called carotenoids occur as cis and all-trans-isomers. Carotenoids are the pigment which gives carrots and sweet potatoes their orange colouring. They play a variety of roles in plants, including preventing oxidation and cellular damage. Some carotenoids are also beneficial for human health. While their importance has been recognized for years, scientists are still unsure of exactly how much they are actually required by humans. However they do make up a part of the essential nutrients of the human diet.

Iodine For Your Hormones and Metabolism

The thyroid produces hormones that regulate metabolism and help with protein synthesis. For optimum production, your thyroid requires iodine, which is an essential trace mineral. While iodine is naturally found in some foods, it is also added to salt seasonings. Insufficient amounts of iodine can lead to an underactive or overactive thyroid gland. Insufficient amounts of iodine can cause an underactive thyroid, known as hypothyroidism. Excessive amounts can cause hyperthyroidism, an overactive thyroid, or both.

If you believe you lack these vitamins and nutrients consider a vitamin levels test in Glasgow or the UK.


Read more about Vegan vitamins and supplements for a complete diet here: