Vitamins and Vegans – What You Need To Know

Very simplistically, vitamins are complex substances found in plant and animal tissues that aid in controlling metabolic processes. Everyone needs vitamins–but everyone does not require supplementation–so, how do you know if YOU do?

Most people need to develop a strategy of well thought out meals in order to gain necessary daily vitamin needs. Here’s some good information from the International Vegan Association to help in creating a well-balanced eating plan that meets your nutritional requirements.

To fully determine what vitamins your body might be deficient in, a trip to a doctor or a specialty nutritionist or wellness facility would be wise.

A key thing to keep in mind when planning supplementation is the fact that some vitamins are water soluble, meaning that they are disposed of through your urine. While some are fat soluble, meaning that toxic levels could build up in your system. Water-soluble vitamins travel through the circulatory system and are not stored. Fat-soluble vitamins are stored in the body and absorbed via the intestines and body fat.

Before you embark on any supplementation program it is very important to understand what you need, how to take it, and what it does.

Why You Need Vitamins
Humans cannot create vitamins in their body, so the only way get your vitamins is through ingestion of proper food combination or through supplementation.

When you take in nutrition your digestive tract breaks down your food into smaller molecules, separates its nutrients, and converts it to beneficial energy for the body.

Vitamin ABCs Know What They Do
Here is some basic information on vitamins, what they do, and how you can add them into your food intake. Daily requirements for supplementation can be found from VeganHealth.org.

Vitamin A: It is fat soluble, it helps to maintain your skin and mucus membranes. It also contributes to good night vision. It can be found in carrots and yellow vegetables.
The B Vitamins: There are 11 B vitamins. They are all water soluble, and vegan and vegetarians need additional supplementation because some are not available outside of animal sources.
B1-Thiamin: B1 helps with carbohydrate metabolism-. Whole grains are a great source of B1.
B2-Riboflavin: B2 helps with energy metabolism and cell maintenance. If you are recovering from any injury you’ll want to add additional B2, because it aids in the repair of cells.
B3-Niacin: B3 is present in every cell in your body. Here’s a quick warning: excess niacin can use hot flashes. It is helpful in the treatment of high cholesterol. Peanuts are good sources of B3.
B5-Pantothenic Acid: B5 aids in nerve transmission, memory, and metabolism of energy. Whole grains are good sources of B5.
B6-Pyridoxine: B6 is involved in metabolism of sugar, fat, and protein. You should not take more than 300mg/day. It can be found in wheat germ and walnuts.
B12-Cobalamin: From the mineral cobalt, this vitamin is important in the metabolism of protein and fat and aids in red blood cell production.
B15-Pangamate or Pangamic Acid: B15 is nvolved in respiration, protein synthesis, and steroid hormone regulations. Increases blood and oxygen supplies to tissues. It can be found in brewer’s yeast and whole grains.
Folic Acid: Folic acid helps in red blood cell formation. Don’t take more than 5mg per day.
Biotin: Biotin helps to metabolize carbs and fats. Best sources of biotin are brown rice and soybeans.
Choline: This nutrient is crucial in normal brain function. It also helps in metabolism of fats and cholesterol. It can be found in soybeans.
Inositol: Inositol works with choline in metabolizing fat and cholesterol. It plays a role in transmission of nerve impulses, and can be found in wheat germ and soybeans.
Vitamin C: This is a water soluble vitamin, and it’s probably one of the best known vitamins. Vitamin C is used in the maintenance of bones, muscle, and blood vessels. It also assists in the formation of collagen and helps the body absorb iron. It can be found in citrus fruits, berries, and peppers.
Vitamin D: D is known as the sun vitamin. This vitamin has been in the new a lot recently as people who are ducking the sunshine to avoid skin cancer are finding themselves with deficiencies. A fat soluble vitamin, it regulates calcium and phosphate metabolism as such, it is vital to strong bones. Too little vitamin D can pose health risks such as cardiovascular disease, cognitive impairment, asthma, and some cancers. Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including diabetes. It is found in grain products.
Vitamin E: E is fat soluble. It can fight free radical damage in the body, and is a big advocate in the anti-aging war. Food sources are nuts, seeds, wheat germ green leafy vegetables, whole grains, and vegetable oils.
Vitamin K: K is fat soluble. It should not be eaten or taken if on meds to prevent clotting as this vitamin aids in proper blood clotting. It can be found in leafy greens, brussel sprouts and broccoli.

 

Know the why before you buy

• All active people need vitamins to survive. However, not all people need supplementation to thrive and survive.
• It is quite possible to get what you need in regards to vitamins from the foods that you consume.
• It is wise to take low to moderate dosages of vitamins to begin with until you see how your particular body responds.
• Just because a vitamin is in the news, does not mean that it is the right choice for you! Caution must be taken, and expert advice sought to avoid toxicity from vitamin overdoses, or adversely effecting medications by introducing supplementation that can be damaging rather than helpful.
• The bottom line is know before you go!