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Answers to Frequently Asked Vegetarian Supplement Questions

Q1: I’m a vegan/vegetarian. What kinds of supplements should I be taking to make up for potential nutritional imbalances/deficiencies?

A1: Whether you are a vegan, meaning that you eat only plant-based foods, or a vegetarian that eats some kinds of animal-based foods such as dairy or fish, supplementation is important for you to stay healthy and strong. In both cases, there are certain nutrients that are missing that your body needs.
 

• Protein feeds every cell in your body, builds and repairs tissues, and is important to the health of bones, muscles, cartilage, skin, and blood. The most common source of protein is animal food. Vegetarians who eat dairy can opt for whey, casein, and egg protein. Vegans who avoid all animal protein have options including soy protein, rice protein, and hemp protein.
• Calcium is necessary for the building of bones, reducing blood pressure, and maintaining weight. Calcium is most commonly found in dairy products, but can also be found in plants. Unfortunately, the way our food is processed today means that most vegans need a calcium supplement to meet the recommended daily intake.
• Omega fatty acids protect against heart disease and stroke, and are good for the brain. Most omega fatty acids are derived from coldwater fish. However, flax oil supplements are also high in the omegas, and are an excellent option for vegans.
• Vitamins such as B12 and D are primarily found in meat and dairy and commonly absent in plant foods. Vegetarians and vegans should take these supplements on their own, or should find a good multivitamin that includes adequate amounts of both.

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Q2: I’m a vegan. What vegetarian supplements are best for me?

A2: A vegan is defined as any person whose diet does not include animal foods. People who are vegans avoid meat, fish, and dairy, making it difficult for them to get the amount of nutrients they need to stay healthy.

Although it’s a challenge, there are plenty of vegan supplements out there.
 

• Instead of whey, casein, or egg protein, try soy, hemp, or rice protein.
• Instead of omega fatty acid supplements derived from coldwater fish, try those derived from flaxseed oil.
• Instead of calcium supplements derived from dairy, try those derived from plant-based foods.
• Individual vitamins, as well as multivitamins that include a variety of necessary vitamins and minerals, are available in vegan formulas that are free of all animal foods.

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