Why Vegetarians Need Supplements?
Following a vegetarian diet has numerous health benefits, but it can also lead to nutrient deficiencies. Vegetarians may find it challenging to get enough iron, zinc, calcium, vitamin D, vitamin B12, and omega-3 fatty acids from their diet alone. Taking supplements can help fill in any nutritional gaps and improve overall health and well-being.
The Top Supplements for Vegetarians
1.
Iron
Iron is an essential mineral that helps transport oxygen throughout the body. It is especially important for vegetarians who may not get enough iron from plant-based sources. Iron supplements come in various forms, including ferrous sulfate, ferrous fumarate, and ferrous gluconate. Look for a supplement that provides at least 18 mg of iron per serving. 2.
Zinc
Zinc is crucial for immune function, wound healing, and DNA synthesis. Vegetarians may not get enough zinc from plant-based sources such as legumes, nuts, and seeds. Zinc supplements usually come in the form of zinc gluconate, zinc picolinate, or zinc citrate. Aim for a supplement that provides 15-30 mg of zinc per serving. 3.
Calcium
Calcium is essential for strong bones and teeth. Vegetarians who do not consume dairy products may find it challenging to meet their daily calcium requirements. Calcium supplements come in various forms, including calcium carbonate and calcium citrate. Look for a supplement that provides at least 1000 mg of calcium per serving. 4.
Vitamin D
Vitamin D is crucial for bone health and immune function. It is mostly found in animal-based products such as fatty fish, egg yolks, and fortified milk. Vitamin D supplements come in the form of vitamin D2 or vitamin D3. Aim for a supplement that provides 1000-2000 IU of vitamin D per serving. 5.
Vitamin B12
Vitamin B12 is essential for nerve function and red blood cell production. It is mostly found in animal-based products such as meat, fish, and dairy. Vegetarians who do not consume these foods may need to take a vitamin B12 supplement. Aim for a supplement that provides at least 1000 mcg of vitamin B12 per serving. 6.
Omega-3 Fatty Acids
Omega-3 fatty acids are crucial for heart health and brain function. They are mainly found in fatty fish such as salmon, tuna, and mackerel. Vegetarians who do not consume fish may need to take an omega-3 supplement derived from algae. Aim for a supplement that provides at least 500 mg of EPA and DHA per serving.
How to Choose the Right Supplement?
When choosing a supplement, make sure to read the label and check the serving size and dosage. Look for supplements that are certified by third-party organizations such as NSF, USP, or ConsumerLab. These organizations test supplements for purity, potency, and quality. It’s also essential to talk to a healthcare provider before starting any new supplement regimen, especially if you have any underlying medical conditions or take any medications.
The Bottom Line
Taking supplements can help vegetarians meet their daily nutrient requirements and improve overall health and well-being. Iron, zinc, calcium, vitamin D, vitamin B12, and omega-3 fatty acids are the top supplements that vegetarians may need to consider. Choose a high-quality supplement that is certified by third-party organizations and talk to a healthcare provider before starting any new supplement regimen.