A plant-based diet may provide all the nutrition you need to stay healthy, but I’ve recently discovered that I need a little help from supplements to keep me well. In this post, I’m sharing all of the supplements I’m taking to boost my plant-based diet.
I’ve been eating a plant-based diet for well over 30 months now. In the beginning, I felt awesome, and I was singing about it to everyone who cared to listen. These days, everything is not going so perfectly, and I’m finding that I need to put in extra effort to make sure I stay happy and well.
You already know I was taking medication to normalise my vitamin D level if you’ve been following me for a while. Thankfully, it is fine now, and the symptoms of deficiency I was experiencing are all gone. I don’t want to find myself in a similar situation with other vitamins and minerals, so I am proactively taking supplements.
Many of the plant-based doctors/experts I follow on Instagram and YouTube say that you should be able to get all the nutrition you need (except vitamin B12) if you eat a whole-food plant-based diet. While that may be true for some people, it is not for others; at least it wasn’t for me.
It is imperative that you listen to your body. If you think something is wrong, go to your physician and get it checked out. Never believe that a particular way of doing things will work the same for you as it does for another person even if the advice comes from an expert.
I take a one-a-day vegan multivitamin & mineral supplement from Holland & Barrett. It contains vitamins A, D, E, C, B1, B2, B3, B5, B6, B12, folic acid, calcium, iron and zinc. I purchased this mainly for vitamin B12, but I love the fact that it also contains calcium. You rarely find calcium in multivitamin supplements because it interferes with the absorption of iron
This one from Holland & Barrett provides only 200mg of calcium, which equates to around 25% of the daily recommended intake. However, since I use a lot of fortified plant-based milk and yoghurt, and eat a lot of green leafy vegetables and legumes, I am confident that I’m meeting my daily needs.
We need omega-3 fats for healthy vision, healthy skin and nails and proper brain function. Nuts and seeds like flaxseeds, chia seeds and walnuts are good sources of alpha-linolenic acid (ALA) omega-3. However, our bodies need to convert ALA omega-3s into the longer chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) varieties of omega-3 before we can use it.
Since we are not all able to do is conversion efficiently, some vegans are likely to be deficient in omega-3 fats. Non-vegans easily get the DHA and EPA omega-3 by eating fish, which is unsuitable for vegans. What many people don’t know is that fish get their omega-3 by eating sea algae (seaweed). It follows that we can get the omega-3 we need by eating seaweed. Since seaweed may not be to everyone’s taste, algal oil supplements are next best vegan omega-3 source.
I take a daily algal omega-3 supplement from Testa. This brand is more cost-effective than some of the other brands on the market. Read this post to learn more about the other brands.
Probiotics are an essential component of any healthy diet. They help to maintain a healthy gut flora/microbiome, which is vital for boosting your immunity, fighting off harmful microorganisms, absorbing essential nutrients from your food and so much more. You can read more about why you should include probiotics in your vegan/plant-based diet.
I recently ran out of my Thrive multivitamin and probiotic supplement from Vivolife. I love it, but it is quite pricey at £39.99 for a 30-day supply. I thought I’d try something more budget-friendly this month and see how I get on. I’m currently taking this probiotic complex from Nature’s aid. I’ll come back to update you how I’ve got on once I finish this bottle.
When I announced about my vitamin D deficiency back in summer, VÖOST reached out to me and kindly sent me a few of their fruit-flavoured multivitamin supplements to try out. Their supplements are all effervescent tablets that readily dissolve in water. The great thing about effervescent tablets is that your body absorbs the nutrients in them quicker and more efficiently than traditional tablets. This is ideal especially if you have trouble getting enough nutrients through your diet alone.
VÖOST sent me their energy, B complex, Magnesium, Vitamin C and Cranberry supplements. The energy supplement is my favourite. I finished the pack they sent, and I have repurchased a new bottle. It contains all of the B-vitamins (including B12), Vitamin C & E, zinc, calcium, magnesium, guarana extract and caffeine (80mg). The energy supplement really provides an energy boost, which is probably due to the presence of B-vitamins, guarana and caffeine. I love this because it tastes great, works as a great pick-me-up in the morning while delivering vitamins and minerals.
I like the fact that they also provide single vitamin supplements. They are very helpful if you’re not getting enough of one particular nutrient in your diet and don’t want want to take a multivitamin supplement to compensate for what you’re lacking. The B-complex and Vitamin C also taste good. Going by the flavour of the ones I’ve tried, I’m pretty sure the others are equally good.
Each VÖOST bottle containing ten effervescent tablets retails at £2.99. If you’re not allergic to caffeine, I’ll recommend getting the energy supplement since it contains multiple vitamins and minerals. You’ll also likely not need your morning mug of coffee if you’re a regular drinker.
Do you take any supplements? If so, what do you take?