Knowing which vegetarian supplements to take can be a tall task, especially if you've only recently peeled over to the veg-side and are still finding your feet amongst all the nuts and grains.
From what vital vitamins and minerals might your meat-free diet be missing to how the hell should you go about rebalancing the internal scales, there's a plethora of confusing moments, not least for the new-veggie.
Well, we consulted the experts: award-winning nutritionist and author Anita Bean and nutritionist Jenna Hope, to find out exactly how to live your #mostwelllife as a vegetarian and pitched them some of your top frequently asked questions when it comes to vegetarian supplements and deficiencies.
Are ya ready? Go on then.
1. Is it healthy to be a vegetarian?
'It is possible to eat a healthy balanced diet on a vegetarian and there’s also an environmental benefit to eating more plants and less animal products,' evaluates Hope.
'Although, this isn’t to suggest that eating a vegetarian diet is automatically healthier than a diet which contains meat. It’s important to be aware of your food quality to ensure you’re getting your nutrients in where possible. Animal based products do have their benefits too,' she says.
2. Am I at risk of deficiencies if I adopt a vegetarian diet?
Common risks include: iron, vitamin D, Omega-3 and Vitamin B12.
'Although, if you’re consuming enough milk and plant sources of iron then these shouldn’t be a problem,' says Hope. 'In some cases, supplementing with Omega-3 may be beneficial (although please speak to your healthcare provider first). Vitamin D supplementation is recommended for the general public (vegetarian or not).'
3. Do I need supplements as a vegetarian?
Okay, so the pros are really stacking up for a vegetarian diet - you can hit your protein goals, grow lean muscle and strength and, honestly, it sounds bloody tasty.
Something that can't be avoided is the fact that the foods you may no longer be eating do contain certain vitamins and minerals that will need to be replaced in your veg-first diet.
Omega 3
Vital for heart health and brain function Omega-3 is an essential fatty acid that reduces the natural inflammation that occurs in your body post-exercise as well as promoting recovery.
The main plant sources of Omega-3 are short-chain fatty acids that can be found in nuts, flaxseeds, chia seeds and pumpkin seeds. If these are tiresome (or too expensive) to add into your everyday diet, perhaps consider a vegetarian Omega-3 supplement that's based on algae oil.
Iron
'Iron is really important, especially if you're exercising,' emphasises Bean. 'It facilitates the production of haemoglobin, the oxygen-carrying protein in your red blood cells. Having low-levels puts you at much greater risk of iron deficiency and anaemia that can lead to persistent tiredness, breathlessness or poor performance during exercise,' she says.
Iron derived from plant-based sources though can be less bioavailable than animal products, meaning if you were to try and achieve your daily quota from food and food alone, some adjustments may me needed.
Try combining plant sources of iron - such as chickpeas - with lemon juice as the vitamin C from the lemon will aid the absorption of the iron.
Wholefood iron-rich sources:
- Whole grains
- Quinoa
- Nuts and seeds
- Pulses: beans, lentils, chickpeas and leafy green vegetables
4. What vitamins do vegetarians need?
Vitamin C
While iron is a much needed mineral, the bioavailability (how easy your body finds it to extract the iron from the source) of iron can be greatly improved by incorporating more vitamin C into your diet.
'Vitamin C and citric acid, the exact type found naturally in fruits and vegetables promotes iron absorption,' Bean says, 'which makes it a must-have for a vegetarian diet.'
Vitamin C containing foods:
- Red peppers
- Broccoli
- Oranges
- Berries - raspberries, blueberries, strawberries
boots Vitamin C 20 Effervescent Tablets
Wild Nutrition Vitamin C & Bioflavonoids (60 caps)
Vitamin D3 Drops 2000 D3 Drops per Bottle
boots pharmaceuticals Boots Vitamin D 90 tablets
Vitamin D
According to nutritionist Hope, it's recommended that everyone supplements with Vitamin D, regardless of whether you choose to eat meat or not. A key nutrient, Vitamin D helps to keep bones, teeth and muscles healthy by managing the amounts of calcium and phosphate in the body. Although it is an incredibly difficult nutrient to get purely from diet, it does appear in small quantities in:
- Oily fish
- Red meat
- Liver
- Egg yolks
- Fortified foods
5. What are the cons of eating a vegetarian diet?
'Much like any diet that cuts out entire food groups there is a risk of nutrient deficiencies. Although, if you’re clued up about where you’re getting the high-risk nutrients from then there shouldn’t be a problem,' says Hope.
However, she continues: 'In some cases, such as is the case for some individuals with severe iron deficiency anaemia (IDA) it may be suggested to consume small amounts of meat if possible' – if you suspect your iron levels might be too low or you're feeling exceptionally fatigued, it’s recommended to speak to a healthcare professional with regards to IDA before making any further changes to your diet.
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Morgan Fargo is a freelance beauty and wellness editor. Her CV includes Women's Health Magazine UK (and sister publication Women's Health Australia), Stylist Magazine and more.
