His doc recently switched him to prescription of 50, iu twice weekly to eliminate any question of poorly controlled OTC Vitamin D quality. Someone commented here that a couple of the more major whole food promoting docs feel that a level of 20 is adequate.
Americans in general are chronically low in vitamin D which can cause a range of significant health issues for a variety of reasons not always related to how much sunlight they get.
Thank you so much for all the incredibly helpful information! I am completely changing my life thanks to seeing my awesome 25 year old son who has been vegan for a couple years and is loving life I def appreciate the supplements suggestion. Thanks to my God and the Universe, yesterday I not one of my many Drs figured out the new med had done all this to me.
So I am titrating off all my pharmaceutical meds and detoxifying my body. I am just concerned 1. I do not digest nuts well diagnosed with colitis however I do hope this as well as all my other dx will be eliminated and 2. I do not do well with soy. Zinc needs to be balanced by Copper, for example. For all the people who are getting mad because they are recommending all of these supplements, keep in mind that they specifically say to keep in mind what you are consuming, and to consider these supplements.
Deficiencies in many listed are certainly likely on a vegan diet and good to keep in mind. Some information is definitely a little misleading, but still a helpful article overall. What you write is totally wrong and you are purposely misleading people. This is the purpose of this article. All vitamins which allegedly vegans are missing could be find in plant based diet, including B Hi I am reading your site to support my vegan diet.
I have automimmune arthritis triggered by the lyme vaccine from 20 years ago when I got it so my immune system is so delicate.
Hi, I am new to the Vegan Diet — so thanks for the info. Do to stomach issues, I only take supplements in liquid form. Have you folks considered producing a liquid form of Complement Plus?
B12 is available in fermented foods that use lactic acid. Kombucha, plant yogurt, traditionally made pickles, miso, sauerkraut, kimchi are all plant-based sources of B More people finding out about vegetarian diets on the internet.
Including prosthelytizing about veganism — which is not the same as a vegetarian diet. Science had advanced enough to provide more accurate and detailed information about human body functions related to nutritional analysis PLUS the development of better supplements so that people can safely eat a vegetarian diet. Primitive cultures always consume living creatures in some way to supplement their diets.
Even societies that consume mostly plants also have periodic rituals where they all consume meat, or they regularly eat insects which are high in B12 and other nutrients. Not everyone can eat a vegetarian diet and be safe, healthy and happy.
Yes, it can be done, but those people are the exception and it takes extraordinary effort. I respect the individuals I know that eat mostly vegetarian diets, but are not fanatics about it.
Every once in a while, I see them eating meat and they just shrug and say they felt like their body needed it. No big deal. A DHA supplement if you are at the age where you brain is going to start shrinking. Iodine, cause kelp and seaweed tastes terrible. But you can get it from all of those options so its totally unnecessary.
Some nutritionists think vegans may need to supplement zinc cause it has a low absorption rate, but iron and protein and all that? Come on man. And no one should have to explain that. Thank you for this article; very informative. If not, how do you recommend acquiring it? I have been using Complement plus since it came out. I cant say enough good things about it. However, it has been out of stock. We are currently trying to find a different brand.
Hello, I was diagnosed last year with colon cancer; my kids thought why you, Mom? Can you inform me of a company that designs vegan meal plans for athletes, please? Thank you for the important info.
Interestingly I was severely deficient in both my omega 3 and D3 when I was still eating meat and dairy many years ago, plus I was slightly anemic. My iron levels have actually gotten better since becoming vegan — go figure.
Are the Complement capsules still effective if opened and mixed in to something? I have had gastric bypass surgery 11 years ago and still have some Vitamin deficiency issues…how can I properly manage this plant based diet and still be healthy? Love your No Meat Athlete Cookbook. Am vegan looking to add a multivitamen, which one would you recommend so many on the market..
I appreciate this clear and concise article. No BS like other articles. You have truly helped vegetarian athletes. Thank you. Hi Matt, Any advices on vitamin K2?
Recently my cavities got worse since I mostly eat plant based and run a lot. I read one article that one should take this vitamin too when taking D3. Best regards, Leila. Hello, Is there anywhere in the U. I can get the Dr Fuhrman multivitamin tablets from? Many thanks. Thanks for the post — I have been a no-meat — whole food athlete for 8 months. At 45, I lost 15 pounds without any effort and I feel muscle mass is hard to keep on. After about hours of research, I have landed on the same multi, fish-oil but prefer ground flax seed , and B I am going to try liquid B My journey has lead me to creatine supplements being something to consider.
I came to this creatine point when I was researching Dr. Please note my motivations with this choice of lifestyle is to live a long life and keep my LDL 70 or below.
I am open to feedback.. Feel free to provide input. Interesting post. Fuhrman does not agree that soil is depleted. Folate outside of food can encourage tumors to grow. I am not a member of Dr. It is very important and I do not want to make a poor choice. There are so many opinions out there methyl or cyno, dosage for methyl vs. I was interested in Dr. Thank you! Taking supplements is obviously very personal. Bryan Chung examine.
Loved this post. Recently became a vegan from Paleo. Supplemeting is something I have been searching 1. Because there is no one not even the drs could answer the supplement question. Would you recommend I run lab work to find my deficits? I do strength train Monday through Friday and CrossFit a few times a week and while in the morning when I awake I feel great, towards the late afternoons and nights I begin to feel it in my head and body.
Those discrediting the natural supplement industry are its main competitors, namely Big Pharma. One cannot get all the nutrients a no meat athlete needs by food alone. The quality of our soil has been so depleted over the decades that foods have lost a lot of their nutritional value.
Anyway, keep on running Matt. Peace and good health. Weil, Hyman and Mercola advocate supplements. Anyway, this is a BIG topic. Why does everyone keep repeating the urban myth of how depleted our soil is. If you understand modern agriculture, soil is tested before planting to assess any deficiencies and the necessary fertilizers are added.
Try growing crops on depleted soil and see what you get. Thanks Matt. I always wonder what others do. I have a friend who is part of a family that owns one of the largest vitamin companies. Her family looks super healthy. Granted there could be any reason for looking healthy. Personally, I take a modest multi, iodine, vit D, and Magnesium. Magnesium is the only one I notice if I skip.
I went to someone who practices Nutritional Response Testing to have that figured out. I felt like Magnesium saved my life! I think I had those symptoms even before going plant based. Same here! I would go out on a limb to say that most people are magnesium deficient.
Had to go to the ER recently because of severe stomach pain and cramps. I was having heart palpitations and random muscle spasms. I learned that I was deficient in iron common for menstruating women and vitamin D. If your vitamin D is low, most likely your magnesium is too. Hard to test for it since it is stored in the organs, but noticed that the muscle spasms and other symptoms went away after taking magnesium citrate.
The biggest thing I noticed from eating meat was my hair got softer and shinier. Hi Matt! Thanks for this post, as supplementation is always a nebulous area. This is purely coincidental that I was just listening to a podcast of yours from quite a while back with Matt R where you were talking about how you thought people cutting oil or sugar out of their diets entirely were doing more harm to veganism than good and that you thought such a decision would be unsustainable, including for yourself.
I really enjoyed and related to what you and Matt were saying in that podcast! Then just literally after listening to the podcast, I happened to check my email and read this post. Hi Rob, great question. But the reason I decided to give it a try was really because of the all the speakers I heard on the vegan cruise Holistic Holiday at Sea we went on a few months ago — Campbell, Esselstyn, Greger … they all advocate not eating junk food. So to me, in a diet based on whole foods, it seems no longer to fit.
Limiting it, rather than eliminating it, is better than nothing. Hope that clears it up a bit! This is a doozy of a topic. If anybody here has a good resource on what brands deliver the effective ingredient advertised without adulteration, that would be useful. Nor have I seen anything positive! On balance, I seem to do better with a supplement. I take glucosamine since, again, it seems to help. The evidence is very fuzzy, although most studies are based on relief of osteoarthritis pain in the short term.
Since as far as I can tell the only natural sources are animal, the vegan supplements have some serious chemistry going on and, for my preferences, are getting pretty far from real food even for a supplement. The essential amino acid involved in self-synthesis of creatine is methionine, so I have thought about trying to increase dietary methionine intake.
Good sources are eggs and fish drat , also supposedly brazil nuts, sesame seeds, spirulina, soy. My only medical training is backcountry emergency; my education is physics. Lopez recommends to mg daily she notes that most supplements say they have 1, mg of omega-3s but actually contain mg of actual fatty acid when you check the label.
Just make sure the supplement you buy is vegan-friendly—a. What it does: The thyroid uses iodine to make thyroid hormones, which help regulate your body's temperature, metabolism, and energy levels. It's also an important part of a baby's neurodevelopment. Why vegans need it: Most of us get plenty of iodine from iodized salt; you need just half a teaspoon a day to get your mcg RDA of iodine, says Lopez. Iodine deficiency messes with your thyroid function and can lead to hypothyroidism.
Why vegans need it: While dairy products are notoriously great sources of calcium, plenty of plant-based foods including kale, broccoli, spinach, tofu, almonds, beans, sesame and soy milk serve up natural or fortified calcium. How to get it: Be sure to talk to your doctor before swallowing a pill. If you do wind up needing to take a supplement, Berquist says to mg daily is usually a good safety net. The bottom line: Vegans should be able to get most nutrients they need by eating a varied diet with lots of whole foods, especially fruits and vegetables.
But if you're concerned, talk to your doctor to assess what supplements are right for you. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Taraji P. Accessible Beauty Products For All.
Getty Images. Plant-based diets are largely very healthy—but can lack key nutrients that are abundant in meat and animal products. Wearing sunscreen, which is vital for skin cancer prevention, may reduce the production of vitamin D.
Many people live in areas with cold, cloudy weather and cover up their skin most of the time. Few foods contain vitamin D. Many dairy products, such as milk and yogurt, may contain added vitamin D, but these foods are not suitable for vegans. Vegan sources of vitamin D include fortified cereals and some types of mushroom.
The average vitamin D intake from food alone tends to be lower than the recommended daily intake , so both omnivores and vegans can often benefit from taking a supplement. Vitamin K helps with blood clotting and wound healing. There are two types of vitamin K: vitamin K-1 and vitamin K Vitamin K-2 is present in some dairy products and egg yolks.
As vegans do not eat dairy or eggs, they should focus on consuming the other source of vitamin K-2, which is fermented foods. It is unlikely that a vegan will be deficient in vitamin K , given that gut bacteria can turn vitamin K-1 into vitamin K However, some people may wish to supplement their diet with K Taking a vegan probiotic supplement may also help the gut process vitamin K.
Zinc is another important compound for metabolism and the immune system. There are a few plant-based sources of zinc. However, plant compounds called phytates, which occur in many legumes and cereals, impair the absorption of zinc. While not all vegans have low zinc intake, a systematic review and meta-analysis noted that vegans and vegetarians tend to have lower overall zinc levels. Iodine is necessary for a healthy thyroid gland. It is present in small amounts in plants depending on the soil in which they grew.
Seaweed also contains iodine. Vegans who eat edible seaweed a few times a week, such as in sushi, should meet their necessary iodine intake. Iodized salt is also common in many regions, so people can get enough iodine from the salt present in home-cooked meals. People who are concerned about their iodine intake should speak to a doctor about taking a supplement.
Vegan diets can offer many health benefits, but they can also make it difficult for people to get enough of certain nutrients. Making up for these nutrients by eating specific foods and taking supplements can help vegans stay healthy. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers.
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