Posted on 18th October, 2024 , Posted By Ben-Landon

Are you a vegan or vegetarian? If so, it’s essential to know that you may need to supplement your diet with multivitamins. Why? Because plant-based diets can be deficient in specific nutrients, like protein, vitamin B12, iron, and calcium.

Multivitamins can help fill these nutritional gaps and ensure your body gets the essential vitamins and minerals to function optimally. In this blog post, we will delve deep into why, as a plant-based eater, you should consider taking multivitamins.

Let’s dig in!

Essential Nutrients For Vegans And Vegetarians

Vegans and vegetarians face unique challenges in ensuring they get all the nutrients their bodies need. While a well-planned plant-based diet can provide adequate nutrition, you must be mindful of certain essential nutrients that may be more difficult to obtain. Here are five essential nutrients that vegans and vegetarians should prioritize:

1. Protein: Protein is essential for building and repairing tissues. Many plant-based foods, such as legumes, tofu, tempeh, and nuts, are good protein sources. At the same time, it’s equally important to combine them to get a complete amino acid profile. Lentils with brown rice or beans with quinoa are excellent protein pairings.
2. Iron: Iron is necessary for transporting oxygen throughout the body. Plant-based sources of iron, like spinach, lentils, and fortified cereals, are often less bioavailable than animal sources. Consuming vitamin C-rich foods alongside iron-rich foods can enhance iron absorption.
3. Calcium: Calcium is crucial for bone health. Dairy products are excellent sources of calcium. However, vegans can get calcium from fortified plant-based milk, tofu, fortified cereals, and leafy greens like kale and collard greens.
4. Vitamin B12: Vitamin B12 is essential for red blood cell production and nerve function. It’s primarily found in animal products, so vegans need to rely on fortified foods or supplements. Nutritional yeast and fortified cereals are good sources of vitamin B12.
5. Omega-3 Fatty Acids: Omega-3 fatty acids are essential for heart health. Flaxseeds, chia seeds, and walnuts are fantastic plant-based sources of omega-3s. They contain ALA, a type of omega-3 that the body may not convert efficiently to EPA and DHA, the forms found in fish. Consuming algae-based omega-3 supplements will help you bridge the gap.

Challenges of Obtaining Nutrients from Plant-Based Diets

Starting a plant-based diet can be a rewarding journey toward better health and sustainability. Nevertheless, you must know the potential challenges in ensuring adequate nutrient intake.

1. Protein Deficiency: Plant-based foods can provide complete proteins. However, combining complementary sources like beans and grains requires careful planning. To meet your protein needs, include legumes, tofu, tempeh, and whole grains.
2. Vitamin B12 Deficiency: This is primarily found in animal products. Vegans must supplement with B12 or consume fortified foods like nutritional yeast or plant-based milk. We suggest you regularly check your B12 levels with your healthcare provider.
3. Iron Deficiency: Iron from plant-based sources (non-heme iron) is less readily absorbed by the body compared to heme iron from animal sources. You should consume vitamin C-rich foods like citrus fruits, berries, and tomatoes with plant-based iron sources to enhance iron absorption.
4. Calcium Deficiency: Calcium is crucial for bone health. Although dairy products are excellent sources, plant-based alternatives like fortified almond milk, tofu, and greens can meet the needs.
5. Omega-3 Fatty Acid Deficiency: Omega-3 fatty acids, particularly DHA and EPA, are essential for brain and heart health. You can get it from flaxseeds, chia seeds, and walnuts. But, they may not be as efficiently converted into DHA and EPA as fish-derived omega-3s.

It’s better to consider supplementing with algae-based omega-3s or incorporating small amounts of fish into your diet.

Benefits of Multivitamin Supplements For Vegans And Vegetarians

Plant-based diets are all the rage but can be tricky to nail nutritionally. That’s where multivitamins come in. They’re like a safety net, ensuring you get all the essential nutrients your body needs to thrive.

Here’s why they’re a must for vegans and vegetarians:

1. Protein Power: Plant-based proteins can be tricky to get in sufficient amounts. Multivitamins often contain amino acids, the building blocks of protein, to help you fill those gaps.

Some multivitamins even contain a complete protein. It means they have all nine essential amino acids that your body can’t produce alone. It can be beneficial for those who don’t eat various plant-based proteins.

2. Iron Overload: Iron deficiency is a common concern for vegetarians. Multivitamins with iron can help boost your iron levels, preventing fatigue and anemia. However, iron from plant-based sources is not as easily absorbed as iron from animal sources. Taking a multivitamin with iron can help improve iron absorption.
3. Calcium Crush: Dairy is often the go-to source of calcium for most people. Nonetheless, vegans and vegetarians can quickly meet their calcium needs with multivitamins and a calcium-rich diet. Look for a multivitamin containing calcium citrate, a highly absorbable form of calcium.

You can also get calcium from plant-based sources such as fortified tofu, plant-based milk, and calcium-rich leafy greens.

4. Vitamin B Boost: Vitamin B12 is crucial for energy production and brain function. Since it’s primarily available in animal products, a multivitamin can help ensure you’re getting enough. Vitamin B12 is also essential for maintaining a healthy nervous system.
5. Omega-3 Wow: Omega-3 fatty acids are essential for heart health and brain function. While they can be found in plant-based sources like flaxseed and chia seeds, a multivitamin can provide an extra boost. Omega-3 fatty acids can also help reduce inflammation in the body.

Choose High-Quality Multivitamins From Squisheaze!

While vegan diets offer numerous health benefits and benefit the planet, you might miss some fundamental nutrients. Don’t worry; Squisheaze has got you covered. Our effective multivitamins are the perfect solution. They’re packed with essential nutrients to boost sleep, energy, focus, and relaxation. Plus, they’re delicious and easy to take.

So, what are you waiting for? Feel the difference with Squisheaze!