Do You REALLY Need Vitamins On A Vegan Diet? | LIVEKINDLY

Do You REALLY Need Vitamins On A Vegan Diet? | LIVEKINDLY


– Hey, it’s Mic the
Vegan here for LIVEKINDLY. And today, we’re going to explore all of the vitamins and nutrients you might need on a vegan diet. My channel will be linked
in the description below and please feel free to like the video, subscribe to LIVEKINDLY if you haven’t and share your thoughts down below. To put things into perspective, nearly 10% of Americans have
nutritional deficiencies according to the CDC. And in the UK, according to
the National Health Service, malnutrition is a common
problem that affects millions. The best way to get vitamins and minerals into our body is through food but that’s not always
as easy as it sounds. Diet, food quality, and genetics all play a role in how
well we absorb nutrients. It’s also complicated by the
nutrient profiles of our foods. Vegetables grown decades ago were richer in vitamins and minerals
than they are today but a number of factors have caused nutrient contents to decline. Rising CO2 levels in the atmosphere can change the overall
chemical composition in plants and lead to lower
concentrations of important vitamins and minerals. There’s also soil erosion, which is caused by intensive
agricultural processes. This has led to nutrient
loss in staple crops such as grains and beans. A 2004 study from the University of Texas looked at data from the US
Department of Agriculture between 1950 and 1999, they found declines in
the amount of protein, calcium, phosphorous, iron,
vitamin B2, and vitamin C in 43 different fruits and vegetables. But it’s not just crops that have changed, diets have too. The standard American diet
began in the mid-1900s. Calorie rich and nutrient
poor foods were mass produced and easily accessible. Nowadays, processed foods are everywhere. Processed food joints are on every corner, selling burgers loaded
with bacon and cheese and fries and sugary soft drinks. These types of foods can
pose serious health risks including the absence of key nutrients. And while the nutrient quality
of fruits and vegetables has declined over time, a balanced, whole food, plant-based diet is still one of the best,
healthiest ways to eat. If you’re concerned about whether or not you are getting enough of the
right vitamins and minerals in your diet, first, consult
your primary care physician. But if you’re interested in supplementing, here are 11 to consider. Number one, vitamin B12. Not getting enough vitamin B12 can have devastating
consequences for your health. Symptoms include paralysis,
psychosis, blindness, nervous system damage and even death. Depending on the stores
you have in your liver, it can take several years until
a B12 deficiency manifests. Anyone who doesn’t eat a balanced diet or supplement, not just vegans are at risk of a vitamin B12 deficiency. In fact, a somewhat recent
study out of Switzerland found no statistically significant
in B12 deficiency rates between vegans and people that eat meat. The research has pointed
to fortified foods and vitamin B12 supplementation. And every adult should be
getting 2.4 micrograms per day and the National Institute
of Health in the US recommends taking a B12 supplement
which is vegan-friendly. Multivitamin tablets and
gummies are abundant choices but supplements are also available
in spray or lozenge form. B12 can also be found
in shiitake mushrooms, fortified cereal, fortified
nutritional yeast, and fortified dairy free milks. Number two, vitamin D. Vitamin D helps you absorb
calcium, magnesium, and phosphate which are nutrients that
help keep your bones, teeth, and muscles healthy. It also helps your body in other ways, improving brain development,
as well as heart and muscle function. And even helps with your immune system. Meat eaters and vegans
both find it difficult to get enough vitamin D. According to the National
Health Service in the UK, about one in five people
are vitamin D deficient which can lead to symptoms
such as fatigue, depression, muscle soreness and
other symptoms as well. Every day, adults should be getting 10 micrograms of vitamin D. Mushrooms that are labeled as such, fortified dairy-free milks,
tofu, and orange juice are all good sources of vitamin D. The body also creates
it through sun exposure and the recommended amount by
experts is 10 to 15 minutes of peak sun exposure, though in northern
climates during the winter, that does not work. There are also many vegan
vitamin D supplements on the market, major UK health
chain, Holland & Barrett, offers mushroom-based
vitamin D supplements and mykind organics,
founded by vegan actor, Alicia Silverstone offers
vegan vitamin D supplements in chew and spray and tablet forms. Number three, calcium. Children are often told
they need to drink cows milk and eat dairy products in order
to grow up big and strong. This is because dairy is rich in calcium which is essential for bone health but the majority of
humans throughout history did not consume milk to get their calcium. According to a 2017 study
published in the journal of The Lancet, more than 65% of the world is likely lactose intolerant but it is possible to get more than enough calcium from plants. Soy milk is rich in calcium, as are dark leafy greens, tofu, tempeh, almonds, orange juice, figs,
chickpeas, and poppy seeds. Everyday, you should be getting
700 milligrams of calcium. As for supplementation, there are plenty of vegan
supplements on the market but according to the American
Heart Association Journal, “Calcium supplementation
may increase the risk “for incident coronary artery disease.” This is possibly from
spiking blood calcium which could harden
plaques in the arteries. So if you wanna take a calcium supplement, talk to your primary care physician about the best options first. They may recommend slow release calcium and taking smaller doses more often with meals to slow absorption or eating calcium rich foods
such as calcium-set tofu. – Number four, iron. Iron is a mineral that helps with the proper function of hemoglobin. Hemoglobin is a protein that
transports oxygen in the blood. When humans do not have enough iron, they are at risk of anemia. Iron deficiency isn’t exclusive to vegans. Around 10 million people in
the US have low iron levels. Middle dose over 18 should
be getting 8.7 milligrams of iron a day. For women age 19 to 50, the
recommended daily amount is 14.8 milligrams. For women over 50, it’s
8.7 milligrams a day. Vegan foods rich in iron include dark leafy green vegetables,
beans, nuts, and dried fruits. If you’re concerned
about your iron levels, you should discuss with your doctor, as supplementing too
much can be dangerous. If your doctor recommends
you supplement iron, there are plenty of options available. Many iron supplements are
made with animal-derived heme but there are a number
of vegan iron tablets and liquid supplements on the market. Number five, choline. Choline was discovered
relatively recently. It was acknowledged as a
required nutrient in 1998 by the Institute of Medicine. Our livers make small amounts of choline but predominately, we
get it from our diet. It’s technically neither
a vitamin nor a mineral. It’s similar to the vitamin B complex. Choline helps with brain development. It’s also important for liver function, metabolism and maintaining
a healthy nervous system. Some nutritionist believe
that people following a plant-based diet should
consider opting for supplements to boost their intake of choline and you can easily find
vegan supplements online. However, overdoing choline supplementation could come with some risks because it is metabolized in the gut into a compound called TMAO
or trimethylamine N-oxide which may contribute to heart disease. The vegan gut doesn’t
perform this conversion until you give it choline supplements and this phenomenon may contribute to the vegan heart advantage. In fact, from this study, choline supplementation increase
blood platelet aggregation or blood cell stickiness and TMAO levels in vegans, neither of which are ideal. Thankfully, there are a
number of vegan food sources of choline including
quinoa, mushrooms, beans, peanut butter, broccoli, and tofu. – Number six, omega-3 fatty acids. Omega-3s are polyunsaturated fatty acids that are essential for health. There are three important
omega-3 fatty acids to know about when
discussing human physiology. Eicosapentaenoic acid or EPA and docosahexaenoic acid of DHA are usually found in marine oils. While alpha-linolenic acid or ALA is commonly found in plants. Mammals including humans
can’t make their own short-chain omega-3s, so they must get them from their diet. ALA is the most common
fatty acid found in food. The other two are more difficult
to find in plant sources. However, the body can use ALA
to create the long chain EPA, a process that takes
place mostly in the liver. EPA then can be used to create DHA, which many hail as the
most important fatty acid. Some foods are fortified with EPA and DHA so that the body does not have to complete the long-chain process. Research suggests omega-3s
could benefit mental health, eye health, heart health, brain health, and prevent inflammation. Vegan sources of omega-3 include walnut, chia seeds, flax seed, brussel sprouts, algae oil, wild rice, plant oils and tofu. There are a variety of omega-3
supplements in the market. Myprotein offers vegan omega-3 softgels and Together Health makes it’s vegan fish-free supplements from algae. And you can even get these
fatty acids in vegan tuna. Good Catch makes a shelf stable vegan tuna loaded with healthy omegas. Number seven, vitamin A. Vitamin A helps with
vision, the immune system and the reproductive system. There are two different types, preformed vitamin A found in
meat, chicken, fish and dairy and provitamin A found
in fruit, vegetables and other plant-based foods. Vitamin A is found in a
number of common foods. A quarter of a carrot
meets the daily requirement and one cup of sweet potatoes
is 1600% of your daily value. In addition, a recent
Swiss study on vegan blood found super low levels
of vitamin A deficiency. Provitamin A can be
found in many supplements including vegan multivitamins. To get enough vitamin A from food, you should eat a variety
of fruit and vegetables, including sweet potatoes,
carrots, apricots, and melon. Everyday, men should aim to
get 0.7 milligrams of vitamin A and women should aim for 0.6 milligrams. Number eight, iodine. Iodine is important for
healthy thyroid function. The thyroid controls
the body’s metabolism. If you’re deficient in iodine, this can lead to hypothyroidism. A condition where your
body does not produce enough thyroid hormones. Vegans typically are at lower risk of developing hypothyroidism though. And soil quality affects
the iodine content in plant-based foods. Crops grown closer to the
ocean may have more iodine. So good vegan sources are
iodine salt and seaweed. If you can’t get your hands on these, you should consider supplementing. Natures Garden offers
a sea kelp supplement and Weed and Wonderful’s Organic
Scottish Seaweed Capsules are a natural source of iodine. Many multivitamins also contain iodine. Adults need 0.14
milligrams of iodine a day. Number nine, zinc. Zinc is vital for our immune system. It helps fight off bacteria and viruses and helps to heal wounds. It also helps with the
sense of smell and taste. If the body doesn’t get enough zinc, this can lead to a number of conditions including hair loss,
impaired immune function, diarrhea, impotence,
delayed healing of wounds and loss of taste. Good vegan sources of
zinc include whole grains, legumes, nuts, seeds and tofu. Every day, male adults
need 9.5 milligrams of zinc and women need seven milligrams. If you’re not getting enough zinc, you can opt for supplement. Garden of Life offers
vegan zinc supplements, as does, Holland & Barrett and MYPROTEIN. Number 10, vitamin K. Vitamin K helps to produce prothrombin which helps blood to clot. It also helps with bone metabolism. It’s found in plants. So if you’re eating enough
fruits and vegetables, you shouldn’t have to
worry with supplementation. Adults need approximately one microgram of vitamin K a day for every
kilogram of their body weight. If you’re struggling to get enough, some multivitamins do include vitamin K and Garden of Life, NOW Foods, and Natures Plus offer supplements. Number 11, selenium. Selenium is important for
metabolism and thyroid function. It can boost the immune system. Deficiency in selenium can
cause male infertility, fatigue, hair loss and a
weakened immune system. Plant-based sources of
selenium include brazil nuts, sunflower seeds and shiitake mushrooms. Adult males need 0.075
milligrams of selenium a day and adult women need 0.06 milligrams. A number of vegan brands offer
vegan selenium supplements including Wise Owl Health and Cytoplan. All right, let us know down below if you have any favorite
nutrient-rich foods to get these nutrients or if you have any
favorite supplement brands. Let us know in the comments below and remember to subscribe and
hit that notification bell. New videos every Tuesday and Friday. Thank you for watching.

15 thoughts on “Do You REALLY Need Vitamins On A Vegan Diet? | LIVEKINDLY”

  1. Wait where have I been lmao? Never new Mic worked for you guys, probably because I didn't really pay attention to this channel 🤷🏿‍♂️

  2. We will see a vegan world in our lifetime. The demand for plant based foods are extremely high. Much love to all of my fellow vegan youtubers and Influencers. =)

  3. I use fortified nutritional yeast and miso in one meal each day and eat a wide range of fruits, veggies, and legunes/beans/nuts as well. My blood panel was pretty stellar when I got it checked a few months ago. My B12 was actually hugh because of my supplementation, so I cut it back.

  4. I take iron, d and b12 supplements. The iron is dr ordered because of anemia. The others i have been taking for years

  5. 'Is spirulina dangerous…'https://youtu.be/isW7vS7FPDo about kelp and B12
    DHA reconsidered https://youtu.be/1lTy-BSCGP8
    Thanks. This seems to be a good comprehensive and concise video. One important point: for years I've been taking vegan DHA and more recently vegans DHA and EPA but a recent SOS type video by Dr. Michael Klaper pointing out the link of high levels of these with prostate cancer made me stop the supplement at once, as has Dr. Klaper himself. It's probably good to have ALA from walnuts, flaxseeds and vegetables, and a good all round diet plus B-12 supplement for the co factors needed for the body to convert this to the longer chain Omega 3's. Regarding kelp etc. there was a caution not to take these within a day or two of taking a B12 supplement, I think in a video of Plant Based News London. I shall try to share links here of the two videos. A minor point: the melon shown being eaten while pro vitamin A was discussed had whitish flesh, I should think that would be found in much greater quantities in yellow, organge or green fleshed melons. But I'm not sure of this. But thanks, a very good video overall.

  6. A vegan diet can vary from poor (fried foods, processed foods, soda) to nourishing (lots of whole plant foods). So yes, for some vegan diets supplements will be necessary. Is there a vegan diet really? It should be called "plant-based diet", not a vegan diet. Veganism is ethics, not a diet. Just my opinion.

  7. Wow ! First Brian Turner and now mic the vegan! I’m loving that you are having my favorite vegan content creators hosting episodes lately !!! ❤️❤️❤️❤️❤️

  8. Why do you need science in your diet! – I am 63 fit as a fiddle – don't take meds – don't go to doctors or dentist – never had a TV or read a news paper!
    But guess what – total sugar free vegan! – its not about the food – its about the creatures – I love wild creatures – I have a pigeon – a cat broke its wing – I bandaged her and gave her food and shelter – now I give her flying lessons – I jump off boxes and flap my arms because it melts my heart to see her copy me – all creatures are magical – please don't eat them

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