If I were to become vegetarian.....?!
Answers: .....what different supplements and vitamins would I need to take that I would be missing from not eating meat.
Initially, a good multivitamin is recommended. I can assure you that brand names like NOW and Solgar are both quality products, and well worth the money.
You shouldn't worry so much about the gender-specifics; just take a quality, nature based, bio-available multi. They can be as cheap as $7 for a month supply (I don't recommend shooting ONLY for a low price, however.), or as expensive as what I'm using... Solgar's Earth Source multi. (A whopping $35 a %75-month supply, here.)
I DO NOT recommend you taking your time digging through an entire store's worth of different synthetics, however. In other words, don't take 10 supplements a day. It confuses your body, you don't need it, and you won't use it.
Your best bet would be to take only a multi, as detox rids your body of a heck of a lot of neutralization nutrients. When you've been clean for about a month or two, I think it'd be perfectly safe to finish off the last of your vitamins (or whathaveyou) over the recommended dosage period and eat normally.
Rumor 1: "B12 isn't in plants, you use a lot of it daily, you pee it out, etc..."
--- True, you expend a lot of B12 through neutralization, malabsorption, etc. You, however, do NOT need to re-dose on it every day. Vitamin B12, as I've said all along, and as science is beginning to admit, is one of the most meticulously recycled nutrients in the body. Your body will not rid itself of all of its stores of B12 unless it has to, or unless it's literally forced out. Many animals have requirements as high as we do for B12, and yet they get plenty. It's because they recycle their small amount for a long time. It has a long life in our systems. If you were eating only clean, unadulterated, uncooked, unprocessed organic plant food, and you had a clean, well cleansed body... you would have absolutely no issue with B12 deficiency. Now, until you get things down, you may want to take a supplement... But it's not necessary, naturally. Sources of B12: Is it Green? Does it grow from the ground? Is it positive to your neurological well being? (ie: Not toxic XP) It probably contains viable amounts of B12. Spinach is the most popular B12 rich source, though it's still trace equivalent.
Rumor 2: >Anything about protein.<
--- The short answer: Don't take protein supplements when switching to a cleaner diet... UNLESS you weigh a far lower weight than you should. If you're at, almost at, or above a natural, healthy weight... there's no need. You get everything you need in such little, unknown packages. Every acid, every vitamin, every fat goes into creating proteins. Not every protein is alike, however, so make sure to get >>>VARIETY.<<< Bananas and avocados are great and all, but you'll need more than that to survive. Of course, this is common knowledge. Your skin will feel dry, you'll lose some mass, and you'll experience some things that might make the medical side of you want to say "Protein!" Don't give in, though, until you've taken the time to investigate your findings. Consider the fact that, because you're scraping up dead tissue particulates, you're getting primary protein from source already. Dietary protein, after a healthy state of physicality is acquired, is SUPPLEMENTARY protein. All technical points set apart, though, you're fine with what you're getting in a plant diet. Good sources: Primary supplementation; Mushrooms, slow cooked legumes, nuts, seeds, bananas, grains (esp. steel cut oats & brown rice). Alternate or side supplementation; Green, leafy vegetables and other obvious choices.
Rumor 3 and 4: "Calcium deficiency, iron deficiency, etc"
--- All an abysmally blatant and scientifically incoherent fib. Calcium is expended in much, much, much greater amounts due to ingestation of flesh, isolated, high glycemic sugar, artificially manufactured chemicals, synthetics, rotten food (cheese ; D), intact carbonation processing (give it a google), and many other things. Your initial calcium requirements will be high, because of 1: detoxification, and 2: minor or major neglect on your part to replenish previous negative stores. (malnourishment from the past) This is the same for most minerals. Women, you DO need a tad bit more iron. You can opt either to get it from nutritional supplementation, like vitamin multis (two good brands mentioned above, among many, many others), or by eating seeds, nuts, and legumes in slightly larger quantities. Also, many cultures of fungi contain good amounts, as do some fruits and plump vegies.
I've covered quite a bit; give me a PM or an email if you have any private questions! : ) I don't bite... but sometimes I spell nourishment wrong for 3 days without noticing.
Edit: I just left something out. I second the omega recommendations. Most people don't think about it, but healthy fats are very important. You can get essential quantities of healthy fats by eating nuts, seeds, and legumes (and avocado!), but there is a type of supplement I've been taking for a long time that keep me thin, happy, and healthy! (vibrant skin, too, and good for dogs' coats!) Coconut oil and cacao oil, COLD PRESSED (*important; NOW brand has some good coconut oil, btw, and it's typically cheaper than the others), virgin or extra virgin, preferably organic. It's cheap for a jar, which should last you a month or more of supplementation, and it really does help with a lot of things. It's great for internal and external beauty as a whole, and, once digested, fights infection, helps with hydration, puts you in a good mood, puts your body in a position to digest efficiently and burn fat in a clean manner, etc. Warning: Don't take too much... In over-the-top dosage amounts, it can act as a laxative.
K, I'm done.
all i take is iron..
If you eat properly, then you shouldn't need to take any supplements.
I take an Iron supplement and a multi-vitamin every day.
Vitamins B6 and B12 are very hard to get with a vegetarian diet, although you can still get them through nuts and various other things.
Pill companies are rubbing their hands gleefully at questions like these.......... Don't give them a cent. A whole industry is built on people who think they need things in pill form. Don't be a part of it.
Just a multi-vitamin with iron, calcium is what's important. Meat does not provide thousands of vitamins & protein like people think. Read into vegetarianism good for you for getting your facts.
It's not necessary to take supplements and vitamins if your diet includes a variety of fruits, vegetables, beans, nuts, and grains. You could take a multi-vitamin if you want to be on the safe side.
Here are some good vegetarian sources of protein, iron, and calcium: http://www.tryveg.com/cfi/toc/?v=08sourc...
none. It's a common misconception that animal protein is superior to plant protein. It's actually the other way around. Eat rice, barley, beans, berries. You'll get plenty of protein. The only thing meat can give you that plants don't, is Vitamin B12. Just take some supplements.
If you eat a good diet, you shouldn't need supplements. If you want maximum health, you may find that your body requires more of some vitamins or minerals, no matter what your diet meat or plant based.
Generally it is thought that B-12 is the one nutrient you could be short on. The government nutritionists have just decided that the amount of Vitamin D needed is now 800-1000 IU's per day up from 400 IU's for decades, so my own opinion is to study what your own needs are and know yourself.
Here's a favorite site on food:
http://www.nutritiondata.com/
Hello.
It really really depends on your overall diet.
If you did eat a diet high in healthily prepared fruits and vegetables, and a good amount of whole grains like rolled oats or brown rice then I would personally recommend a few things.
-A sublingual methylcobalamin B12 Vitamin.
(It can be hard to find the methylcobalamin, most of them still have the less effective form. You can get it online or at whole foods (even there you have to look closely to find it))
-An Omega 3 oil. (Flax, Roseprim, etc.)
-And an overall B Vitamin Complex.
It is naturally important to have all your Vitamins and Minerals, which even most non vegetarians take, but again it depends on your diet as well.
Iron is a tricky thing. I have been a vegetarian for 13 years and my iron levels are ideal. Alot of iron is found in greens, so a supplement may be entirely unnecessary in many cases.
If you really want to go all the way have some blood tests done. Or for a slightly less professional opinion, tell me what you would eat, and I can probably be a little more exact.
i eat right and dont take anything else
you can get pretty much everything from non meat foods if you know which kinds to eat