Veganism, a lifestyle that excludes all animal products, has deep historical roots, tracing back to ancient civilisations. The term “vegan” was coined in 1944 by Donald Watson, co-founder of the Vegan Society in the UK. Initially, veganism was a moral stance against animal cruelty, but it has evolved to encompass health and environmental concerns.
In recent years, initiatives like Veganuary have gained momentum. Launched in 2014, Veganuary encourages individuals to adopt a vegan diet for the month of January, promoting awareness of the benefits of plant-based eating. This initiative not only highlights the ethical implications of animal agriculture but also emphasises the health advantages, including reduced risk of chronic diseases, improved heart health, and weight management (1).
While a well-planned vegan diet can provide numerous health benefits, it is essential to consider nutritional adequacy. Certain nutrients are challenging to obtain solely from plant-based sources, making supplements a vital component for many vegans. Here are some key supplements to consider:
- Vitamin B12: This nutrient is crucial for nerve function and red blood cell production. As B12 is primarily found in animal products, vegans should consider fortified foods such as Nutritional Yeast Flakes or a B12 supplement (2).
- Iron: While plant-based diets can provide iron, the non-heme iron in plants is less easily absorbed. A supplement may help prevent deficiencies, especially for those with higher iron needs, such as menstruating individuals (3).
- Omega 3 Fatty Acids: Essential for heart and brain health, omega 3s are predominantly found in fish. Vegan sources include flaxseeds and chia seeds, but a DHA/EPA algae oil supplement can ensure adequate intake (4).
- Vitamin D: Often lacking in vegan diets, particularly in areas with limited sunlight. A vitamin D supplement can support bone health and immune function (5).
While veganism offers numerous health benefits, it’s crucial to address potential nutritional gaps through careful planning and supplementation. By doing so, individuals can enjoy a balanced, healthful vegan lifestyle.
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References
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Craig, W. J. (2010). Health effects of vegan diets. American Journal of Clinical Nutrition, 93(5), 1305S-1312S.
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Allen, L. H. (2009). How common is vitamin B12 deficiency? American Journal of Clinical Nutrition, 89(2), 693S-696S.
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Hurrell, R. F., & Egli, I. (2010). Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition, 91(5), 1461S-1467S.
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Calder, P. C. (2015). Omega-3 fatty acids and inflammatory processes: from cells to the clinic. Biochemical Society Transactions, 43(5), 881-888.
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Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
