What supplements to take on plant based diet?

Nowadays, more and more people are completely giving up or partially reducing their meat consumption. This is influenced by health or environmental issues.

Meat and animal products contain many valuable vitamins and minerals. Consciously switching to a plant-based diet involves eating balanced meals and providing the body with products that are rich in various nutrients. However, not everything can be supplemented with food, so it is helpful to know which dietary supplements to reach for.

Vitamin D

Vitamin D in food is mainly found in fish and dairy products, but this is a small amount. The main source of this vitamin is the sun. Therefore, it is particularly important during the winter months (not only for those on a plant-based diet).
Vitamin D helps to maintain healthy bones and assists in the proper functioning of the muscles of the immune system.

Vitamin B12

Vitamin B12 supplementation on a plant-based diet is essential, as it is difficult to get it into the body with food. It is found in meat and animal products - such as eggs. Vitamin B12 contributes to the maintenance of normal energy metabolism and helps in the normal production of red blood cells. When there is not enough vitamin B12 in the body, problems with concentration and fatigue can occur.

Which minerals for vegans and vegetarians?

Not only vitamins, but also minerals, are essential for human health. The elimination or reduction of meat consumption is associated with a reduced supply of elements such as iodine, calcium, iron, zinc and selenium in the diet.
These minerals are also found in plant foods, but sometimes in much smaller amounts than in meat foods. Iodine, for example, is found in algae. Calcium can be supplied to the body with beans, spinach and soya. Adequate Iron levels can be ensured by consuming adequate amounts of cocoa, sesame. Zinc can be found in pumpkin seeds and legumes such as beans and peas, while Selenium can be found in Brazil nuts, for example.

On a plant-based diet, it is also worthwhile to ensure an additional source of omega-3 fatty acids, such as flaxseed oil.