Three questions: vegan diet?!
Hi, this is for ally you vegans out there. I am just curious to know if you take any daily vitamins or supplements that you would strongly recommend to fellow vegans out there?
I am curious about possibly becoming a vegan but I would like to research an educate myself about it before actually making a choice. You have any useful tips or sources you would recommend for me?
Also, i've been reading alot about vitamin b12 and am getting confused because in some placed i'm reading that vegans should supplement on it because they don't get it in their diet and other places i'm reading that vitamin b12 supplementation isn't necessary. So whats your answer to that, is it necessary or not?
Thank you so much.
Answers: Three questions:
Hi, this is for ally you vegans out there. I am just curious to know if you take any daily vitamins or supplements that you would strongly recommend to fellow vegans out there?
I am curious about possibly becoming a vegan but I would like to research an educate myself about it before actually making a choice. You have any useful tips or sources you would recommend for me?
Also, i've been reading alot about vitamin b12 and am getting confused because in some placed i'm reading that vegans should supplement on it because they don't get it in their diet and other places i'm reading that vitamin b12 supplementation isn't necessary. So whats your answer to that, is it necessary or not?
Thank you so much.
I am a vegan and I work in health including nutrition. If you eat a varied vegan diet with foods from all the important food groups there is no reason for supplementing your diet with vitamins as they should all be available from your diet except B12. However, many people supplement just to be sure, this is true for people who eat any type of diet.
B12 comes from bacteria which humans do not have in their digestive system so must consume it to be sure we are getting it. As you say, there are varying opinions about whether we need to supplement and research is continuing. A deficiency of B12 can lead to serious problems with the nervous system so it is not worth the risk. Until there is conclusive scientific evidence, it is advisable to supplement with B12 in your diet.
Re B12, this link to the Vegan Society discusses B12 in depth.
http://www.vegansociety.com/html/food/nu...
Basically, they say you should take a supplement unless you're eating heavily-fortified foods (e.g. soya milk with added B12) at least 3 times a day. If in doubt, take a supplement , anyway. They also quote scientific evidence disproving the beliefs that you get B12 in seaweed, you can manufacture it in your gut etc. Very low intake of B12 can cause anaemia in the short-term and fairly low intake, though symptomless, can cause heart damage in the long-term. So take a supplement!
The same site also gives information on other minerals that might be in short supply on a vegan diet.
Good luck!
Congratulations on wanting to research and educate yourself before embarking upon the spiritual path of veganism. As a true vegan I laugh at most of the wannabes on here who are suddenly "going vegan, what do I eat?"
Your best source with which to start is the ancient ayurvedic texts. It's not only about which foods are life-giving to all living things, but defines a way of living in harmony with the world around you and the beings in it.
NO ... no supplements are necessary. Only wannabe's do that because they haven't studied or researched the lifestyle. And that includes B12 as well. If you take B12 "just to make sure" , that's an indication you are insecure in understanding veganism.
Congratulations and a wonderful journey of self-discovery awaits you.
I take a vegetarian multivitamin, which includes B12, daily. I don't think that I am missing out on anything but it seems like good insurance.
A great resource for vegan nutrition is "Becoming Vegan" by Brenda Davis and Vesanto Melina. It's very thorough and will alert you to which nutrients bear your attention.
B12 is created by bacteria. The bacteria live in the digestive systems of livestock so animal foods have B12. Our ancestors used to be able to get B12 from the soil (clinging to unwashed, unpeeled root vegetables.) But chemical fertilizers and pesticides have rendered much of the soil our crops are grown in incapable of supporting the bacteria that produce B12, not to mention the fact that we're far more concerned these days with the cleanliness of our food. Some people will tout sea vegetables as sources of B12, but there is evidence that they actually contain an unusable analog of B12 and may inhibit B12 absorption. B12 deficiency isn't something you want to play around with. If you have been a meat-eater for years, you likely have a store that could last you several years, but the bottom line is that you need to supplement. Fortified foods and Red Star nutritional yeast are a source, but a B12 supp once a week is your best bet.