Plant-based supplements have become increasingly popular as many seek natural alternatives to traditional supplements. These supplements are derived from plants and often address specific nutritional deficiencies or health concerns. Unlike synthetic supplements, plant-based supplements are considered a more natural option because they contain whole food sources of nutrients that the body can easily recognize and absorb.
Plant-based supplements come in many different forms, including powders, capsules, tablets, and liquid extracts. Some popular plant-based supplements include vitamins, minerals, antioxidants, and herbal extracts. These supplements can be used to support overall health and well-being or to address specific health concerns.
Vitamins
Vitamins are very important nutrients that the body needs to function properly. While many vitamins can be obtained through a healthy diet, some people may need to supplement their intake. Plant-based sources of vitamins include fruits, vegetables, nuts, and seeds. Some of the most common plant-based vitamins include:
Vitamin C: This antioxidant vitamin is available in many fruits and vegetables, including citrus fruits, strawberries, bell peppers, and broccoli. It is essential for immune function, skin health, and wound healing.
Vitamin E: This antioxidant vitamin is found in nuts, seeds, and leafy green vegetables. It is important for skin health and may protect against certain diseases.
Vitamin D: This vitamin is primarily obtained through sun exposure but can also be found in fortified plant-based foods, such as soy milk and breakfast cereals. It is essential for bone health and may affect immune function.
Vitamin B12: This vitamin is primarily found in animal products, but it can also be obtained through fortified plant-based foods, such as nutritional yeast and plant-based milk. It is essential for nerve function and red blood cell production.
Minerals
Minerals are essential nutrients for various bodily functions, including bone health, muscle, and nerve function. Plant-based sources of minerals include leafy green vegetables, nuts, seeds, and whole grains. Some of the most common plant-based minerals include:
Calcium: This mineral is essential for bone health and is found in many plant-based sources, including leafy green vegetables, tofu, and fortified plant-based milk.
Iron: This mineral is important for producing red blood cells and is found in many plant-based sources, including legumes, leafy green vegetables, and fortified cereals.
Magnesium: This mineral is important for muscle function and nerve function and is found in many plant-based sources, including nuts, seeds, and leafy green vegetables.
Zinc: Zinc is a mineral that is essential for immune function and wound healing and is found in many plant-based sources, including legumes, nuts, and seeds.
Antioxidants
Antioxidants are compounds that defend the body from oxidative stress, which can create cellular damage and contribute to the development of certain diseases. Plant-based sources of antioxidants include fruits, vegetables, nuts, and seeds. Some of the most common plant-based antioxidants include:
Beta-carotene: This antioxidant is found in many yellow and orange fruits and vegetables, such as carrots and sweet potatoes. It is important for eye health and may protect against certain diseases.
Flavonoids: These antioxidants are found in many fruits and vegetables, such as berries and leafy green vegetables. They are important for heart health and may have anti-inflammatory effects.
Herbal extracts are plant-based supplements that are derived from herbs and botanicals. These supplements are often used for their medicinal properties. They can be available in many forms, including capsules, tablets, and liquid extracts. Some of the most common plant-based herbal extracts include:
- Ashwagandha – Ashwagandha is an adaptogenic herb used to help the body cope with stress. It can also help to improve mood, boost energy levels, and enhance cognitive function.
- Turmeric – It is a popular spice that has anti-inflammatory properties. It can be used to help manage chronic conditions such as arthritis. It can also help to improve digestion and support liver function.
- Ginseng – Ginseng is a known herbal supplement that improves energy levels, reduces stress, and improves cognitive function.
- Milk Thistle – Milk thistle is a powerful antioxidant that can support to protect the liver from damage. It is often used to support liver function and can also help to improve digestion.
- Valerian – Valerian is a natural sedative that can help to improve sleep quality. It can also be used to decrease anxiety and promote relaxation.
In addition to these popular herbal extracts, many other plant-based supplements are available, each with unique benefits.
While plant-based supplements have many benefits, it is important to remember that they are not a substitute for a healthy diet and lifestyle. Eating a healthy diet with plenty of fruits, vegetables, whole grains, and lean protein sources is essential. Regular exercise and stress management techniques such as meditation and yoga can also help to improve overall health and well-being.
Consider safety & quality
When choosing plant-based supplements, it is important to consider the quality and safety of the product. Look for products that are certified non-GMO, organic, and have been independently tested for purity and potency. It is necessary to consult with a healthcare professional before starting any new supplement regimen, especially if you have any health conditions or are taking medication.
In conclusion, plant-based supplements can be a valuable addition to a healthy diet and lifestyle. They offer various health benefits and are often more environmentally sustainable than animal-based supplements. However, choosing high-quality, safe products is important, and don’t forget that they are not a substitute for a healthy diet and lifestyle. By incorporating plant-based supplements into a balanced, healthy routine, we can support our overall health and well-being and help to promote a more sustainable future.
Plant based supplements for vegetarians
NourishDoc: Hello, everyone. Well, we are going to be understanding about plant-based supplements if you are vegetarian or vegan. Do you need a supplement or not? If yes, what type of supplementation Well, we have Ana. Ana is a plant-based nutritionist, and she infuses mind-body therapies with plant-based nutrition to help all of us achieve the maximum benefits and regain our energy. So, she is joining me live from Spain. Namaste, and thank you so much, Ana.
Nutritionist Ana: Namaste, thank you for inviting me.
Supplements For Vegans
NourishDoc: So let’s understand, I’m assuming you’re vegetarian, I’m also vegetarian, but I’m not vegan, but then, you read on the internet that you need more supplements and all that stuff. So, talk to us if someone is vegetarian or vegan. What type of supplement do they need?
Nutritionist Ana: Well, I’ve been vegan for four or five years, so I can talk from other research that I have done and from my own experience as well, and the first nutrient that comes to mind when people think about vegan diets is, of course, B twelve. People think that B twelve comes from animals, but it doesn’t.
It comes with the bacteria in the oil, and because we’re so clean, we wash our vegetables well; we use pesticides; there’s pretty much no B twelve left in the food. So we always say to everyone supplement to be on the safe side. There are certain types of put, such as mushrooms if you don’t wash them, you have if you plant your food and you don’t wash them, there could be some B twelve there.
But it’s really hard to quantify it, certain seaweed is my happy 12, but it is not active B12, so you have to be careful with that. Especially Spirulina and Chlorella, many supplements may say have B twelve, but it’s an analog B twelve. So it’s better to take those supplements away from the B12 supplement. So you have to be a bit careful about that, and I would go for the recommended two thousand micrograms of B12.
So you can have cyanocobalamin or methylcobalamin because the studies have been done with the main cyanocobalamin, which is a little less active. But the studies are there, so they say that it works. You take that once a week, so you’ll be on the absolute safe side. also like this, other fortified foods, like some plant milk, will have B12, but again, be safe and supplement.
So the next vitamin that comes to mind is B twelve. This one is especially important, of course, if you live in the Northern Hemisphere, and I think by now, most of us know that B twelve, we get it from the sun from light rays of the sun. Vitamin D. So, it’s so during winter times, if you live in the Northern Hemisphere, you need to supplement because even if you don’t go outside, you might not get enough vitamin B and food; again, mushrooms come into play, but the mushroom will have to be exposed in the sun.
Then they can synthesize some vitamin D, but again, I wouldn’t take that as a source. It’s better to go out in the sun, during the summer, and in the winter, just supplement, and the best, like, the only way to know is to get a blood test. So, I would always recommend just getting a blood test, at the beginning or maybe in the middle of the winter. That way, you will know your levels, and then the doctor will recommend whether you should supplement.
So always check it just to be safe, and we move on. So next is omega three because fish is the main source of omega three for an omnivore diet. But the fish don’t naturally produce omega three. They get that omega from the seaweed, from algae, right? So it will be for us. We can also get omega three from the plant, But you have to ensure again that you get these sources of omega three every day; they include flax seeds or linseeds. You have to mill them.
So make them into a powder to be able to absorb them. You have chia seeds, hemp seeds, and walnuts at a really good source. So you can eat this every day. However, they come from the non-active omega, and your body can transform it to the active EPA and the HA, which you Supplement. So I always recommend that people eat these plant sources of omega three every day. However, if you want to be safe, you can supplement with algae or seaweed oil because the algae have the active EPA and DHA.
So you can take that once a week or every day to prevent certain diseases like cardiovascular disease or Alzheimer’s; I would say, just again, be safe. Supplements once a week are cheap; that way, you will know the active EVA eating, and then we move on to iodine because we’re talking about the sea. Again most of the sources of iodine come from the sea, and if you don’t eat fish, you will have to eat a bit of alga. So have like a source of algae.
So you can have like that you use to make sushi, for example. You have wakame. You have to be a bit careful with kelp Because it’s too high in iodine. So I wouldn’t recommend that you take help. Unless you’re taking supplements with the specific amount you need, another option is to take iodized salt. But again, you’re also trying to reduce consuming salt. So I would prefer to add a bit of seaweed once a week when you’re planning your menus, which will get you covered. There is some iodine in the soil as well.
But because the soils are so depleted of nutrients nowadays. Again it’s quite hard to get iodine from there, so one more time. Be on the same side Take a bit of alga and if you’re not sure just you can take a multivitamin with iodine in it, or again, just supplement a couple of times a week should be enough. We move on to zinc.
I mean, zinc is pretty easy to get from plant-based sources; just as you are taking your lean seeds, you can make sure to include another type of seeds like pumpkin seeds are a really good source of zinc or sunflower seeds, I’m pretty much a legume as well So, I’m not too concerned. Fibre indeed makes it absorb a little bit less, so include more pumpkin seeds in your diet. It’s a little bit similar to iron. So iron is quite easy to get on the plant sources.
But it is a little bit harder to absorb. So with the iron, make sure that you include some vitamin C. In your meals and like most plants will have vitamin C, so like peppers, you can have a bit of raw pepper; you can have a kiwi for dessert Or put a little bit of lemon juice in all of your meals, fresh lemon juice and that vitamin C will absorb that aroma the last one that I had on my list is calcium and for calcium again, most people think that dairy is the only source.
However, it’s not like calcium is in all plant food; you can look them up. However, certain plants like bok choy are really good, sesame seeds or tahini which is sesame seeds paste, so when you’re eating hummus, you’re getting the tahini in it as well. Most of the plant-based drinks will have calcium forty-five calcium in it.
So just taking a glass of that. I include a ton of whole foods in your meals will be plenty. I would also say to be careful taking calcium supplements because you won’t be absorbing them if they are quality supplements. So if you choose to supplement calcium because your doctor tells you to, get food-graded calcium.
Some calcium comes from seaweed supplements. Ensure you get it with vitamin D and magnesium with boron because they all help take that calcium to the bones where it needs to go. If you take calcium on its own, it can do more damage than good. So yeah, that’s it on my site. I don’t think I’ve forgotten any; maybe you can think of another few different options that people might think of.
NourishDoc: This is a great list, just a quick ten-minute session that we bring. We wanted to talk about most of the many people who are going plant-based, vegetarian, or vegan. They need to understand that it’s great for sustainability, but what supplements might they be missing, and how can you get them? That’s an amazing job, and thank you so much for being with us. Yes, we are launching workshops and a lot of cool things, so stay tuned and keep supporting us. Thank you, and have a great week, everyone, namaste.
