While a vegan diet can provide you with just about all the nutrients you need, sometimes we all need to take a supplement, to well, supplement what we get in our diet. A vegan diet is just about the healthiest out there compared to the standards of many other diets, but if you aren't the healthiest eater, you should consider taking a pill. It is recommended for most people (which includes omnivores) to take supplements. However, before deciding to take anything, you should have a good idea what you are already getting. If you are already getting what you need for a certain nutrient, do not exceed your DV. It can be harmful to have too much of certain vitamins and minerals. Now, here are some nutrients that vegans should consider supplementing if they are not getting them already.Iodine: In the United States, China, and India (and other countries), table salt is already fortified for iodine. Iodine deficiency can lead to hypothyroidism, fatigue, skin problems, tingling sensations and elevated cholesterol. In Britain and Ireland, iodine is usually consumed in milk from iodine-fortified cattle feed. If you live outside the US, check to see if your salt has iodine in it. If not, try a kelp supplement or iodine supplement, or try kelp tablets, which are a source of iodine.
Calcium:Calcium is often consumed in milk, but the animal protein in milk is known to cause some calcium to be leached from the bones. Minerals like calcium help to make strong teeth and bones, but also work with the nervous system and muscular system. Most soy milks have calcium, and dark green vegetables do as well. However, if you don't think you are getting enough, try a supplement (perhaps only taking a half or third of a dose.) If you are an athlete, minerals help prevent cramps, so make sure you are getting enough. Many calcium pills come with magnesium, and a magnesium deficiency causes the worst cramps (the ones where your calf muscles tighten into a ball, often in the middle of the night.)
Iron: Iron is most commonly found in red meat. It is also in many fortified foods and in chocolate, grains, and greens. Iron from plant sources (non-heme) is less easily absorbed than meat sources (heme). However, it is easy to fulfill your iron requirement without a supplement by eating the aforementioned foods. On the other hand, if you are not getting enough (females also need more than men, for once, because of menstruation) a supplement is a responsible option. Truth be told, in many studies, vegans have had iron levels and hemoglobin levels similar to those in non-vegans, so its not just us who need the supplements. Iron absorption is aided by a healthy Vitamin C intake (something vegans usually get A LOT of, that non-vegans don't.) Iron supplements are easy to find in the grocery store, and you can always take just half a dose if you already get some from your food intake.
Vitamin B12: B12 is necessary for proper neurological functions. It is a byproduct of bacteria, and is not found reliably in plant sources. This is the ONLY nutrient that cannot be naturally consumed in a vegan diet. Long ago, before we washed every thing we ate, we took in enough by eating the dirt on the food (you need only a few micrograms.) Now, that is not the case since we wash everything thoroughly. Some seaweeds and other foods have been thought of to have B12, but since nobody is positive, it is best to take a supplement. Many fortified foods (soy milk, cereal, other supplements, and even Vitamin Water) have plenty of B12 in them, but if you aren't getting any, take a supplement or switch another supplement to one that also has this essential vitamin.
Vitamin D: Vitamin D is often found in dairy products, but can be easily found in many fortified foods. It also can synthesized with sun exposure (10 to 15 minutes daily on just the hands and arms.) Many people get this on just their morning commute to work. However, if you have dark skin and live up North where the winters are very dark, you may not synthesize enough during the winter months. If you aren't eating fortified foods then, consider a supplement. There are two main forms of Vitamin D, D2 and D3. D2 is found in mushrooms and fungi, whereas D3 is only made from animal products (fish oil or lanolin [wool fat.]) Some orange juice has D3 in it, so check labels. The body produces both forms from sunlight.
All of that may seem like a lot, but it really isn't. Chances are, as a vegan, you are getting most of that already, and may be only lacking one or two things if any. However, I put all the major things up there just to cover most people. If any meat-eaters are reading this and think vegans are unhealthy because I'm recommending supplements, you probably need a whole slew of things vegans get PLENTY of. Very few people eat 100% of everything unless they make a point to, so it is common sense for EVERYONE to at least consider a supplement to aid their bodies (the government recommends it in the US.)
Also, please note; I am not a dietitian nor a doctor, so it is best to check with you health care professional before starting any new habits. Of course, nobody pays attention to these warnings, have you every done a 48-hr test for new cosmetics or hair dye? But I'm saying this to cover my ass, even though I did get my information from reliable sources. Always be careful when adding supplements if you take prescribed or even OTC medications, as bad reactions can occur.
