Vegan Diet

[Oldmum55]

I'm a vegetarian but thinking about going vegan. A bit worried about B12 and iron, do you need to take supplements on a regular basis or can you still get it with food?

[FeedMeChoc]

B12 you 190% need supplements for. Iron can be found in vegetables but I give my vegetarian daughter iron supplements.

[kikisparks]

I’ve been vegan 9 years, no b12 or iron issues. I initially used fortified foods for b12 but I now (last couple of years) take a supplement to be on the safe side. For iron you want leafy greens, beans and legumes, bread and some cereal is fortified too, and eat it with a source of vit c to improve absorption.

[NoPinkPlease]

https://instagram.com/theplantbasedd_coach?igshid=1jqe7gqd2z1n4

Really helpful vegan coach that explains all you need to know and supplement or not

[NoPinkPlease]

This post in particular: https://www.instagram.com/p/B4Ae-76prtv/?utmsource=iggwebcopyylink

[PippinStar]

You def need B12, a spray supplement is meant to be the best for absorption rates. You can get them on amazon. I use it 3x week and I also eat a good few fortified foods (plant milks, yoghurt, nutritional yeast).

Iron is present in leafy greens, chickpeas, lentils, quinoa and tofu. I worry less about iron but I may take some Floradix once or twice a week just to be sure.

The vegan RD website is very good - she's a dietician and very factual. She has info on all the nutrients you need. www.theveganrd.com/

[underneaththeash]

Why would you change to an unhealthy diet? Humans are omnivores.

You just need to eat a balanced diet that includes all the necessary nutrients. There significantly less iron in plant sources. You cannot get all your essential amino acids from plant-based sources.

[Oldmum55]

Thank you for your replies. I can see that supplements will be needed especially for B12. I want to become vegan for ethical reasons.

[kikisparks]

Underneaththeash the British Dietic association and NHS both confirm a well planned vegan diet is suitable for all stages of life, there are no amino acids in meat you can’t get elsewhere.

[kikisparks]

@Oldmum55 well done you for following your ethics! If you sign up here then for free you’ll get access to mentors, recipes and advice from registered dieticians- challenge22.com/

[Oldmum55]

Thanks Kikisparks very useful link!

[NeurotrashWarrior]

You definitely need iodine too for thyroid health.

Vegan society do a good multivitamin which includes it.

[NeurotrashWarrior]

www.bda.uk.com/uploads/assets/4097b9d9-1018-4dfe-aaee8d6b3205e08b/Iodine-food-fact-sheet.pdf

[BovaryX]

You can get a B12 injection as well. Vegan diets can result in low vitamin B levels, but you can manage that via supplements. One of the things which is great about a vegan diet is you will eat a variety of vegetables and spices. Get a good cook book and good luck!

[Bettertobehealthy]

Hi Op,
Also, make sure your Vitamin D, is considered.

Vegan and vegetarian foods contain essentially none, unless artificially fortified. Some mushrooms, that have been irradiated contain D2, . Even an egg contains just 1 microgram ( 40 IU). There are very few sources of VitD3, it is mostly made in the skin, however in the UK, at our latitude of 50 + degrees North, sunlight does not contain UVB for 6 months over winter. That is mid-Oct to mid-April. Also bear in mind that suncream, such as spf15, essentially blocks 97%. of UVB, and so almost completely stops production of VitD3 in the skin. Leave it off for 20 min. Even in summer, whenever the sun's elevation is below 45 degrees, i. e. Before 11 am. and. After 3pm then you cannot make VitD3.

You would probably be very well served, if you supplemented, daily with about 3000 IU. This should keep your blood level above 100 nmol/l.

Hope that is useful. !

BTBH

[Oldmum55]

Thanks again everybody!