Suplementos veganos: Una guía para el comprador

You may have noticed that more people across the globe are trending toward a vegan lifestyle. Like you, they believe there are a number of reasons to eliminate animal-based foods from their diet. For example, the number of vegans in Great Britain quadrupled between 2014 and 2018, according to the Vegan Society (1). Here at home, celebrities like Ellen DeGeneres, Casey Affleck, Moby and Woody Harrelson have helped to put a face on modern veganism. 

Most people adopt a vegan lifestyle due to their compassion for animals. The thought of less-than-humane conditions and simply eating meat can provide the motivation required to make this lifestyle change. In addition, the natural resources required to raise these animals has a detrimental impact on our earth. Here are some examples of how the feed crops alone impact our environment:  

  • Up to 8 percent of the water used is devoted to feed crop irrigation. 
  • The cultivation of feed crops accounts for 14-18 percent of our greenhouse gases. In Brazil alone, nearly 5.6 million acres of land is used to grow soy for animals in Europe. 
  • The amounts of fertilizer and pesticides use is massive. 

Adopting a vegan lifestyle provides a balance in conscience between daily dietary choices and overall impact to the earth. 

Benefits of Vegan Foods

There are obvious health benefits to a vegan diet including foods that are naturally low in fats and cholesterol, high-fiber whole grains, as well as packed with magnesium, potassium and other vitamins. There is evidence that shows these choices may lead to lower cholesterol levels, a better body composition, and a decreased risk of death from cancer or heart disease. A vegan diet is supported by countless medical papers, The United Nations, and the Academy of Nutrition and Dietetics.

It has become easier to lead a vegan lifestyle and the numbers have grown in recent years. Due to this increase, vegans have more convenient options to help support their choices online, in restaurants, and locally with more prepared food options. Social media has made it even easier to share recipes and find support. 

What Do Vegans Eat?

Vegans generally tend to eat four basic food groups:

  • Legumes, nuts and seeds include foods like beans, peas, lentils, and soy. These foods tend to be rich in fiber, higher in protein, B vitamins, antioxidants and essential fatty acids. A healthy vegan diet should include four or more servings a day. 
  • Vegans should consume 4-6 servings of grains each day. Grain sources should be whole grain rather than refined. Unfortunately, the refinement process removes some of the most important vitamins and minerals from the grain. Good grain sources include quinoa, brown rice, millet, and oats. 
  • Vegans should aim for four or more very colorful servings of vegetables per day. Vegetables offer a rich variety of protective nutrients, antioxidants and fiber.
  • A healthy vegan diet should include two or more servings of fruit. Nutrient-rich fruit can provide much-needed vitamin C, antioxidants and digestive enzymes. Berries are generally higher in antioxidants and lower in sugar.

Also worth mentioning, many essential fatty acids can be found in coconut oil, avocado oil, olives and seeds, but high-fat spreads should be enjoyed in moderation.

Best Vegan Supplements

Worried about deficient nutrient levels? Fear not

Despite all these available options, veganism is essentially a type of restricted diet. Many vegans may need to use vegan supplements to make up for deficient nutrients in order to function optimally.

I’ll review the most common nutrients you may be low on if you’re eating a vegan diet, plus my picks for high-quality sources of the nutrients you need. 

Vitamina B12

MegaFood - Blood Builder Minis Suplemento de hierro y multivitaminas - 60 TabletasMegaFood - Blood Builder Minis Iron & Multivitamin Supplement - 60 TabletsVitamin B12 is especially important for vegans. Fortified food sources like plant-based milks, breakfast cereals and nutritional yeast are some of the only ways that vegans may be able to consume B12. Vegans should consume two to three servings a day. This is a critically important for fighting anemia, heart disease and damage to the central nervous system. 

Recommended product: Blood Builder Minis Iron & Multivitamin Supplement by MegaFood

Vitamina D

Garden of Life - Vitamin Code Raw D3 2000 IU - 120 Vegetarian CapsulesGarden of Life - Vitamin Code Raw D3 2000 IU - 120 Vegetarian CapsulesMost people are aware of the importance of vitamin D in bone health. It helps the body to absorb calcium and phosphorous. Many are not aware that vitamin D also plays a role in the fight against cancer, heart disease, diabetes and may even help with depression. In fact, it is so important, that every cell of the body has a receptor for it. Due to their restrictive diet, vegans are more likely to be deficient. VItamin D3 is the preferred form. While much of the D3 that is on the market is animal-based, there are some vegan friendly forms.

Recommended product: Vitamin Code Raw D3 by Garden of Life

Algae Oil

Nordic Naturals - Algas vegetarianas Omega Omega-3  650 mg - 60 Cápsulas blandasNordic Naturals - Algae Omega Vegetarian Omega-3 650 mg. - 60 SoftgelsAlgae oil is a source of vegetarian source of Omega-3 fatty acids. In fact, one of the reasons that that fish are so high in essential fatty acids is largely due to the amount of algae they consume. Omega-3 fatty acids  are important because they help control inflammation in the body. There are thousands of studies suggesting a wide array of benefits. These include heart health, eye health, joint health, cognitive functioning and may even be effective in the fight against anxiety and depression. 

Recommended product: Algae Omega Plant-Based EPA & DHA Omega-3 by Nordic Naturals


EuroPharma - Terry Naturally Tri-Iodine 3 mg. - 90 CapsulesEuroPharma - Terry Naturally Tri-Iodine 3 mg. - 90 CapsulesIodine is a plant derived mineral that is often found in dairy products and seafood. Vegans can find iodine in strawberries, greens and in potato skins. The body manufactures the thyroid hormone by using iodine. People that are deficient in Iodine are more likely to be tired and suffer from irritability, and are at a higher risk for infection or illness. This mineral is especially important for expectant mothers. Mothers  that don’t get enough iodine run the risk of low birth weights and fetal development. 

Recommended product: Terry Naturally Tri-Iodine by EuroPharma


MegaFood - Blood Builder Minis Suplemento de hierro y multivitaminas - 60 TabletasMegaFood - Blood Builder Minis Iron & Multivitamin Supplement - 60 TabletsIron is a mineral that is often found in meat, poultry and fish. It can also be found in dark green leafy plants like kale, spinach and other greens but to a much lesser degree. Iron is important in the formation of hemoglobin in the body. Hemoglobin is essential for the transportation of oxygen throughout the body and the elimination of carbon dioxide. Iron deficiency is called anemia. Victims of anemia often feel tired and have trouble with concentration. Fruit and vitamin C may help with absorption, as iron can be hard for the body to absorb.

Recommended product: Blood Builder Minis Iron & Multivitamin Supplement by MegaFood


Nature's Answer - Plant-Based Cal-Mag - 120 Vegetarian CapsulesNature's Answer - Plant-Based Cal-Mag - 120 Vegetarian CapsulesIt is well-known that calcium is essential for healthy bones and teeth, but it also plays a role in blood pressure, nerve transmission, muscle contraction, and blood clotting. Most people find adequate amounts of calcium in dairy food sources. Vegans can get calcium in greens, some fortified processed food and sesame-derived foods.

Recommended product: Plant-Based Cal-Mag by Nature’s Answer

Vitamina K-2

Natures Plus - Source Of Life Garden Vitamin K2 - 60 Vegetarian CapsulesNatures Plus - Source Of Life Garden Vitamin K2 - 60 Vegetarian CapsulesVitamin K-2 helps direct calcium to the bones rather than letting it build up in the arteries. Thus, it is critical for healthy bones and a healthy cardiovascular system. For men, K-2 may lower the risk of prostate cancer. For the non-vegan, K-2 is often found in meat. It is difficult to find in a vegan diet so it is necessary for many vegans to incorporate supplemental forms of K-2. But small amounts of K-2 can be found in fermented foods like sauerkraut, kimchi, and natto. 

Recommended product: Source Of Life Garden Vitamin K2 by Natures Plus


Garden of Life - Vitamin Code Raw Zinc - 60 Vegetarian CapsulesGarden of Life - Vitamin Code Raw Zinc - 60 Vegetarian CapsulesZinc is a tricky trace mineral. It can be found in a wide variety of plant sources. However, some plants contain phytates and other nutrients that may inhibit the absorption of zinc. As a mineral, zinc is second only to iron in the body. Zinc can be found in the outer shell of grains, so it is important to utilize non-refined grains. Zinc binds with dietary protein for absorption. People that are deficient in zinc may be at higher risk for illness and infection. Zinc also plays a role in the formation of DNA and other genetic materials.

Recommended product: Vitamin Code Raw Zinc by Garden of Life


Sunwarrior - Plant-Based Collagen Building Protein Peptides Powder Tahitian Vanilla - 500 GramsSunwarrior - Plant-Based Collagen Building Protein Peptides Powder Tahitian Vanilla - 500 GramsProtein deficiencies are not as common as you would think but some vegans, especially active vegans might need to increase the amount of protein in their diet. Protein is a basic structural  building block for muscle, hair, nails, skin and blood. It is critical to the healing process. Your body also uses proteins to construct hormones, enzymes and more. It is found in every cell of the body. 

Because protein takes the body energy and time to digest and process, it can have a massive impact on appetite. One study found that by increasing protein intake participants  improved appetite control and satiety (2). This may be why people with a protein-rich diet may be at lower risk for high blood pressure, and other forms of heart disease.

Recommended product: Plant-Based Collagen Building Protein Peptides Powder Tahitian Vanilla by Sunwarrior


Source Naturals - Spirulina Powder - 16 oz.Source Naturals - Spirulina Powder - 16 oz.Spirulina is a specific type of microalgae that can be found in saltwater and freshwater. Even though it is related to seaweed and kelp, spirulina is a bacteria. It is not a member of the plant family. It is a natural source of B vitamins, beta carotene and contains the essential fatty acid gamma-linolenic acid (GLA.) Each tablespoon can contain as much as 2 grams of GLA per serving. 

Recommended product: Spirulina Powder by Source Naturals

Levadura nutricional

Kal - Imported Yeast Fine Flakes - 14.8 oz.Kal - Imported Yeast Fine Flakes - 14.8 oz.Nutritional yeast is an inactive yeast that is rich in B vitamins, and is often fortified with additional B12. Fortified nutritional yeast also typically contain selenium, potassium folate and iron. This makes it especially admired by vegans. Each tablespoon typically contains eight grams of protein, and 4 grams of fiber. The yeast itself has a nutty and cheesy flavor.  It is commonly used to flavor foods as well as to provide nutritional support. 

Recommended product: Imported Yeast Fine Flakes by Kal

Joseph Arnold
Por Joseph Arnold


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