You need these supplements if you eat vegan

Libelle called dietician Valerie Stokman about it, who, as the owner of dietitian practice Vegan Diet Amsterdam, specializes in a plant-based diet.

What supplements do you need as a vegan?

As a vegan you need three essential nutrients to supplement your diet: vitamin B12, vitamin D and often omega 3. An important preliminary note is that supplements are not a replacement for a healthy diet. Always make sure you get enough nutrients from wholesome meals. Below you can read all about three supplements that you need in addition.

Vitamin B12

Vitamin B12 is a water-soluble vitamin that your body does not produce itself. It is only found in animal products, mainly meat, fish, eggs and dairy products. Vegans are therefore at risk of a deficiency. The dangerous thing is that you often only notice the symptoms after years, says Stokman. “You have a supply of vitamin B12. Your body uses this supply first. Only after years do you notice the damage.”

And that’s not wrong. In addition to fatigue, lethargy, forgetfulness, pale skin, tingling, anxiety and/or blurred vision, irreversible neurological damage can also occur. To prevent this, Stokman recommends supplementing with B12 as soon as possible after switching to a plant-based diet.

Do you not eat a strictly vegan diet, but only predominantly plant-based (for example five days a week)? Then you may not need a supplement. Because this is very dependent on your personal eating habits, she advises to always coordinate this with your doctor or a dietician.

Vitamin D

Vitamin D is an important vitamin to supplement. This not only applies to vegans, but to everyone in the Netherlands. Especially in the winter months. Our skin produces no less than 90% of the recommended daily amount of vitamin D under the influence of sunlight, and we are massively deficient in it during the cold and dark winter months. We get the remaining 10% through food, mainly through oily fish. Vitamin D is also often added to (vegetable) margarine. However, you do have to eat a lot of margarine if you want to cover your needs. That’s not realistic.

Vegans therefore have a slightly higher risk of a vitamin D deficiency than omnivores. The symptoms are not mild. This causes fatigue, a lack of energy and the well-known winter blues, as well as pimples, dry, itchy skin and/or excessive sweating. Do you have a long-term lack of vitamin D? This can even lead to weaker bones, recognizable by bone deformities and pain. In children, a deficiency leads to soft bones and skeletal abnormalities. Vitamin D is therefore an important supplement for everyone in the Netherlands!

Omega-3

Omega-3 fatty acids are unsaturated fatty acids that your body does not produce itself. In short, there are three types: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Only ALA can be found in plant-based foods, for example in linseed oil, linseed, chia seeds and walnuts. Because the other two omega-3 fatty acids are missing in plant-based foods, it is often wise to supplement with this nutrient if you eat a completely vegan diet.

When is the best time to take supplements?

Wondering what the best time to take a supplement is? Stokman explains that some vitamins are fat-soluble. Typically, you should therefore not take most of them on an empty stomach, but during a meal, such as breakfast or lunch. The earlier you take them in the day, the more likely you are not to forget them. She adds that vitamin D supplements often already have a capsule with a little fat, so it is not necessarily necessary to take it with a meal.

Also note: B vitamins can contribute to your energy level. It is better not to take these in the evening, so that they do not affect your night’s sleep.

Buy supplements

Stokman has another important message when it comes to supplements. “The price does not always say something about the quality. Supplements from the drugstore can also work well.” However, she advises everyone against buying supplements on their own. According to her, complaints can simply be the symptom of another underlying condition. Therefore, always ask a doctor or dietician for advice.

Wondering whether you can take too many vitamins and supplements and what an excess does to your body? You can read it here.

Protein shakes, pre-workout drinks and protein supplements; The gym can’t go crazy enough when it comes to extras to help you exercise better. But are those shakes and supplements useful? Or is it actually complete nonsense? In the video below, Mehrab, sports doctor in training at Utrecht University, explains how this works.