5 Supplements for Those Favoring a Plant-Based Diet

Cobalamin, also known as Vitamin B12, can only and exclusively be produced by the appropriate strains of oxygen-free bacteria, unfortunately neither plants nor fungi have the necessary enzymes to produce it. The main sources of vitamin B12 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 oxygen-free bacteria. Some processed products are specially enriched with additional vitamin B12 during production and can serve as a good source. Examples include coconut milk, almond milk, or breakfast cereals. Unfortunately, vegetarians and vegans statistically receive far too little vitamin B12. Unlike other water-soluble vitamins, vitamin B12 can be stored in the body for a long time, meaning that symptoms of deficiency may not appear until after several years. Therefore, it is important to ensure an adequate intake of this vitamin, as it is involved in the conversion of homocysteine to methionine. A lack of vitamin B12 leads to an excessive accumulation of homocysteine, which is closely associated with an increased risk of heart disease, damage to blood vessels, and the nervous system.

This mineral component is closely linked to the consumption of red meat, which indeed constitutes its rich source. However, thanks to the progress in food processing technology, many plant-based products are now fortified with iron, enabling vegetarians to consume similar amounts of this mineral component. The issue, however, does not lie in the amount of iron supplied but in the amount absorbed. The iron found in plant-based products is referred to as non-heme iron, which is less well absorbed and more vulnerable to the action of anti-nutrients such as oxalic acid and phytic acid. Statistically, vegetarians rarely experience a significant decrease in markers of iron consumption and anemia associated with a deficiency of this component. On the other hand, research indicates that supplementation can lead to improved performance and well-being.

The majority of fatty acids can be synthesized by the body, but omega-3 fatty acids are an exception and must be obtained through food. Omega-3 metabolites are crucial for the proper function of cell membranes and the production of eicosanoids, which play an important role in controlling inflammation. In the diet, we can distinguish three main omega-3 fatty acids: alpha-lipoic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids can be found in various foods, but EPA and DHA are most abundant in fatty fish, lean red meat, and eggs. Research has shown that individuals on a vegetarian and vegan diet not only consume less EPA and DHA but also have lower levels of these fatty acids in their bodies.

Substances derived from plants do not constitute an ideal source of protein. Although they provide a complete set of all essential amino acids, unfortunately they contain far too small amounts of branched-chain amino acids, specifically leucine, which is responsible for initiating muscle protein synthesis. Numerous studies demonstrate that leucine supplementation, as found in BCAA, ensures a normal anabolic response. Check our supplements for vegans and vegetarians in our store.

Although the majority regard it as a supplement for those building their physique, it may have a completely different application for vegetarians and vegans. Around 95% of the body's creatine reserves are situated in the muscles, but a smaller portion is also located in the heart, brain, and testicles. A study carried out in Wales in 2011 demonstrated that creatine supplementation improved memory in vegetarians. This effect was not observed in meat-eaters as creatine can also be found naturally in meat products.