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5 supplements for vegetarians
Table of Contents
1. Vitamin B12 and its derivatives
Vitamin B12, also called cobalamin, can be produced only and exclusively by the appropriate strains of oxygen-free bacteria, but unfortunately neither plants nor fungi have the appropriate enzymes needed to produce it. The main sources of vitamin B12 in the diet are animal products such as meat, poultry, fish or eggs. Sometimes trace amounts of cobalamin can be found in plant products, but this is mainly due to contact with or fertilizer containing oxygenated bacteria. Unfortunately, some processed products in the production process are specially enriched with the extra vitamins of the B12 nerve cycle and can be fed to the end of the process by the excretion of the bloodstream.2. The iron
This mineral is commonly identified with the consumption of red meat, which is actually its rich source. However, now, thanks to the development of food processing technology, many plant products are fortified with iron, so that statistically vegetarians can safely consume similar amounts of this mineral ingredient. The problem here is not the amount supplied, but the amount absorbed. The iron found in plant products is a non-chemical iron which is more heat-absorbable and susceptible to the action of antioxidants such as fatty acids and starch.3. Omega-3 fatty acids and their salts
Many fatty acids can be produced in the body, but those in the omega-3 family are an exception to this rule and must be supplied with the diet. Omega-3 metabolites are needed for the proper functioning of the cell membranes and the production of eicosanoids, which play an important role in controlling inflammation. There are mainly three major omega-3s in the diet: alpha-liponic acid (ALA), eicosapentaenoid (EPA), docosahexaenoid acid (D).4. BCAA
Vegetable products are not an ideal source of protein. Although they provide a set of all the essential amino acids, unfortunately they contain far too few branched-chain amines, specifically leucine, which is responsible for initiating muscle protein synthesis. Numerous studies show that the leucin supplement we find in BCAA can regulate the anabolic response. See supplements for vegans and vegetarians in our store.5. Creatine
Although most people view it as a supplement for bodybuilders, it may have a completely different use for vegetarians and vegans. About 95% of the body's creatine stores are found in the muscles, but a small portion is also located in the heart, brain, and testicles. A 2011 study in Wales showed that creatine supplementation improved memory in the vegetarian. This effect was not observed in meat eaters because creatine can also be found naturally in meat products.
