When looking for vegan multivitamin it can be pretty overwhelming; there are so many options and so many different combinations. These are the 3 of the essential components of vegan multivitamins to make sure that you are topped up on all of the right vitamins and minerals that your diet may be lacking. You can either try to find a multivitamin tablet that contains these things, or buy each of these vitamins individually – depending on your preference.
1. Vitamin B12 supplements
The first essential component of vegan multivitamins is vitamin B12, which vegans are commonly deficient in. B12 is helpful for lots of things, including: the production of red blood cells, preventing osteoporosis, replenishing the protective covering on your nerves, and regulating serotonin production. There are several symptoms of a B12 deficiency, so if you are showing some of these symptoms it is worth investing in a supplement. Symptoms include:
- Mouth ulcers
- Pale yellow tinge to skin
- Sore/red tongue
- Pins and needles
- Decline in abilities such as memory, judgement and understanding
Long-term B12 deficiency can lead to anaemia – where you have fewer red blood cells than necessary – and symptoms of this can include:
- Feeling faint
- Pale skin
- Heart palpitations
- Loss of appetite/weight loss
Vitamin B12 supplements are pretty easy to get hold of, and taking one or two tablets daily will really benefit your health.
2. Omega-3/DHA supplements
Next comes Omega-3/DHA, another essential component of vegan multivitamins. These are possibly the most expensive vegan supplements, because vegan DHA supplements are made with algae. However, this means that they are more humane and eco-friendly. Omega-3 is available in walnuts, chia seeds, and flax seeds, so you can attempt to raise your Omega-3 levels by eating more of these foods. DHA is important because it blocks inflammation/clot-formation stages of artery degradation, so ensuring you get enough Omega-3 is vital. They also stabilize your mood, the rhythm of your heart, and help to prevent common types of cancer. Symptoms of Omega-3 deficiency include:
- Rough or dry skin
- Dry hair
- Excessive thirst
- Frequent urination
- Brittle nails
- Sleeping problems (including difficulties settling and waking)
- Emotional problems (e.g. depression, mood swings, or anxiety)
- Attention problems
If you suffer with several of these symptoms a deficiency is likely, so supplements are a good way to better your health.
3. Zinc supplements
Another essential component of vegan multivitamins, which is often forgotten, is zinc. This is vital for your immune system, and by supplementing with zinc you can avoid the common cold, or at least speed up your recovery time. Zinc also balances hormones, fights diabetes, aids nutrient absorption, supports liver health, helps to repair and grow muscle, and supports heart health. The mineral is present in beans and legumes, seeds, oats, nuts, and nutritional yeast, but as zinc is sometimes bound to phytates it can be difficult to absorb enough of it. If your body doesn’t absorb enough zinc there are several symptoms which will alert you of a deficiency, including:
- Weight gain or loss
- Hair loss
- Changes in appetite
- Digestive problems
- Chronic fatigue syndrome
- Low immunity
- Poor concentration and memory
- Hormonal problems
- Slow ability to heal wounds
While zinc isn’t the most commonly thought of component of vegan multivitamins, it is really important in benefitting your overall health, so supplementing is beneficial.
These are 3 of the most important vitamins and minerals to consider supplementing on a vegan diet, and protecting yourself against deficiencies is really important. Using either individual supplements or vegan multivitamins to do this is the most convenient way to do so. At Vegan Supplement Store, all of our supplements are entirely vegan, and our range includes a ton of healthy vitamins and minerals to support your vegan diet.