My approach to supplements: less is more. Most nutrients that we take supplements for can be found in the foods we eat so I emphasise a food first approach with my clients. We focus on getting a variety of vegetables, fruit, legumes (beans, lentils, peas), whole grains, nuts, seeds, herbs and spices, with plenty of water. However, there are several reasons why we may not be able to obtain all our nutrients from food, and supplementation can play an important role. These reasons include medical conditions and certain medications, access to nutritious foods, allergies and intolerances, soil quality and even where we live. A multivitamin cannot be a substitute for a varied diet, but it may help support one.
Key supplements to consider for vegans:
- B12
- D3
- Iodine
- Selenium
- Algae-derived DHA/EPA omega-3
Vitamin B12
A reliable source of B12 is non-negotiable when following a plant-based diet. Vitamin B12 is made by microorganisms in the soil and is not found in plant foods. Vitamin B12 is needed to make red blood cells and for nerve function. Signs of B12 deficiency include extreme tiredness, pins and needles, mouth ulcers, disturbed vision, muscle weakness and a sore tongue.
We recommend everyone following a plant-based diet to take a B12 supplement, as they will not naturally find this nutrient in their diet. The ability to absorb B12 varies, particularly with age, so taking a 25-100μg daily or 2000μg weekly supplement is suggested. Higher doses of at least 50 mcg may be sensible if you are over the age of 50 years or if you have other health conditions such as coeliac disease. If you choose to obtain B12 from enriched foods, like certain meat alternatives or nutritional yeast, then 3 servings need to be eaten every day. A supplement is the most reliable way of meeting your body’s needs for B12.
If you’re worried about your B12 levels, a doctor can assess your symptoms and arrange a blood test. You may then be advised to take a supplement, or treated with B12 injections in some cases.
Vitamin D3
A daily vitamin D3 supplement is advised for everyone in the UK to take 10mcg during the winter months, from September until early April. Vitamin D synthesis occurs in our skin on exposure to sunlight, making it technically a hormone. Sunlight is very variable depending on where you live and cannot be relied on for vitamin D synthesis completely. Therefore, it is key that we supplement when needed.
After an initial blood test to measure levels, the advisable dosage of Vitamin D3 can vary between 400-2000 IU/day (10-50mcg) taken with the largest meal of the day, especially in the winter months. If higher doses are needed, they should be used only under medical supervision to avoid Vitamin D toxicity. I take a higher dose as people with darker skin are more likely to have vitamin D deficiency. Women with PCOS are also noted to have lower levels of vitamin D than those without the condition.
Most foods are poor sources of Vitamin D, including eggs and mushrooms, and should not be relied on as your only source. In a plant-based diet, the primary sources of vitamin D are fortified milks and yoghurts, providing an average of 1.1mcg per 100ml/g, and fortified breakfast cereal.
Iodine
Iodine is a trace element and we only require tiny amounts (140mcg daily). Iodine is needed for thyroid and metabolic health, which affects your gut, mood, energy levels and even cholesterol. A reliable source is important, especially if you’re pregnant or breastfeeding or following a plant-based diet. Small doses are better than one large dose as excess iodine can be toxic, such as the high levels found in some seaweeds such as kelp. Unlike many other parts of the world, we do not iodise our salt in the UK and are one of the most iodine-deficient countries in the world. Dulse, nori or certain plant-based products fortified with iodine are good options, but you need to ensure you are getting the right amount – roughly 2 sheets of nori daily would likely meet iodine requirements.
Selenium
Selenium plays a critical role in certain important antioxidant enzymes, which help protect the body against oxidative damage. It is also important for immune system function and reproductive health. The amount of selenium in plant foods varies depending on how much is in the soil the plant is grown in. As the selenium content of soil is low in Europe, it is a good idea to include a mix of plant-based sources of selenium in the diet. These include oats, wholemeal bread, sunflower seeds, cashews, peanuts, brown rice and beans. Brazil nuts can sometimes be particularly high in selenium – eating one to two a day might meet your body’s need for this micronutrient.
Omega-3
I recommend taking an algae-derived DHA/EPA omega-3 supplement. Omega-3 fatty acids are a group of unsaturated fats that are very important for our health – especially heart, brain and reproductive health. There are 3 main omega-3 fatty acids. The short-chain omega-3 fatty acid – ALA – and the two long-chain omega-3 fatty acids – DHA and EPA.
ALA can be found in plants, whereas DHA and EPA are commonly obtained from fish. The body can convert ALA to DHA/EPA, but we’re not very good at it—it varies among people. To meet our daily requirement of 2-4g of ALA, you could have: 1 tablespoon of chia seeds or milled flaxseeds (linseeds), or 1/4 cup of hemp seeds, or six walnut halves daily.
As it’s hard to know how efficient our bodies are at converting ALA to DHA/EPA (current blood tests are not considered reliable or commonplace), it is prudent to take an algae-derived omega-3 supplement with at least 250mg of DHA for adults per day. This may be especially beneficial for older adults. Research suggests that during pregnancy and breastfeeding, one should aim to get at least 500mg of EPA and DHA combined each day.
A cautionary note:
Some supplements, such as high doses of vitamin A supplements, can also have adverse health effects, acting very differently when they are isolated in supplement form compared to when they are consumed as part of a whole food. Always consult your doctor, especially if you are taking other medications which may interact with supplements.
Summary
A multivitamin cannot in any way be a substitute for a well-balanced plant-predominant dietary pattern. However, even with a well-balanced diet, we may need help with reaching certain nutritional needs throughout the day. For most people following a plant-predominant diet, I suggest including a vitamin B12, D3, Iodine, Selenium and Omega-3 supplement. There are other supplements such as Zinc and Iron that may be suitable in certain cases. As is always the case with wellness and nutrition, your individual needs might vary based on your age, lifestyle, and other dietary practices. While this article can be a great place to start, do consider booking a free discovery call to find out more about 1-1 consultations with me if you would like individual advice to best support your diet and well-being.
