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Nutritional Supplements
Vegetarian
Nutritional Supplements
Post your questions or comments on vegetarian or vegan diets here.
I mostly eat a strict vegan diet, no dairy products, eggs, fish, etc. Is there a single vitamin supplement that would meet any deficiencies in my diet? (i.e. B12) Thanks.
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Forums » Special Diets » Vegetarian » Nutritional Supplements

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Forums  »  Special Diets  »  Vegetarian  »  Nutritional Supplements

Nutritional Supplements

posted at 7/19/2011 2:19 PM CDT
Posts: 3
First: 7/19/2011
Last: 7/20/2011
I mostly eat a strict vegan diet, no dairy products, eggs, fish, etc. Is there a single vitamin supplement that would meet any deficiencies in my diet? (i.e. B12)

Thanks.

Re: Nutritional Supplements

posted at 7/19/2011 3:56 PM CDT
Posts: 1
First: 7/19/2011
Last: 7/19/2011

I recommend that you take a daily Multivitamin supplement and look for fortified foods to help fill in the nutritional gap.

When following a strict vegan diet, certain nutrients tend to be lacking:

Protein, calcium, vitamin D, vitamin B12, iron, zinc, omega-3. 

However, there are ways that you can fulfill these important nutrients through a vegan diet.

Here are some ways to fulfill these nutrient sources:

Protein - beans, whole grain, vegetables, nuts, seeds *Important to note that protein from plant sources does not provide a complete protein so it is important to eat a variety of these foods to make a complete protein.

Calcium - Important for bone, muscle function and blood clotting. Rich plant sources include okra, mustard greens, kale, soybeans, nuts, calcium-fortified products, like milk and orange juice and tofu is another great source.  You can also take a calcium supplement.

Vitamin D - Essential to have adequate amounts of vitamin D to help effectively absorb calcium.  You can obtain adequate vitamin D from sunlight (however, ethnicity, age and sunscreen can affect vitamin D absorption, to name a few).  Other sources include fortified milk, cod liver oil and some fish.  To ensure adequate vitamin D, you may also take a Vitamin D supplement.

Vitamin B12 - Found in fish, meats, eggs & dairy (animal products) but also found in some plant sources, including fortified cereals, yeast, non dairy products or vegan products that are found at your local Hy-Vee store.  B12 is essential to form red blood cells and help support a healthy nervous system.

Iron - In a plant-based diet, iron is not as readily absorbed as iron from animal products. To aid in absorption, consume plant-based foods containing iron with foods high in Vitamin C.  Since you are following a vegan diet that will contain fruits and vegetables, this will be no problem for you.  Food sources: dried beans, dried fruit & dark green leafy vegetables.

Zinc - Important in wound healing and healthy immune system function.  Good sources of zinc include beans, nuts and whole grains.  However, 50% more zinc is needed from these types of foods as plant-based zinc sources are not absorbed as well as animal products. 

Omega-3 - Hy-Vee carries a variety of food choices that will provide you with adequate amounts of omega-3!  Flaxseed, Chia Seed, walnuts, tofu, soybeans and walnuts are all great sources of omega-3.

I hope this helps and please let me know if you have any further questions.

Katie Vandendriessche, RD, LD
Hy-Vee Dietitian
Southridge/ (515) 285-6394
Park Ave./ (515) 243-7271

Re: Nutritional Supplements

posted at 7/20/2011 12:40 PM CDT
Posts: 3
First: 7/19/2011
Last: 7/20/2011
Thanks for the information. Is there a specific supplement that Hy-Vee sells that has most of the nutrients you mentioned?

Re: Nutritional Supplements

posted at 7/29/2011 10:52 AM CDT
Posts: 5
First: 7/29/2011
Last: 7/29/2011
Dear Ritland,

There is a new dietary supplement, CardioTabs, which is exclusively carried at Hy-Vee. Check with your dietitian or pharmacist to see if they carry CardioTabs.

CardioTabs Multivitamin contains 2000 IU Vitamin D3, antioxidants and is safe to take with common medications.  Important to note that there is no iron, vitamin K or calcium:

Most people do not require iron in a supplement unless they are younger women.  It is recommended younger women who take CardioTabs multi-vitamin also take an iron supplement.  Some of them prefer to take a children’s chewable vitamin.
 
I am confident to say that Hy-Vee dietitians as well as cardiologists agree that calcium is most easily absorbed with food/beverage containing a high calcium content.  
 
There is no vitamin K due to interactions with blood thinners.  Most people will get enough vitamin K in their diet.  Rich sources of vitamin K include liver, cauliflower, broccoli, brussel sprouts, asparagus, spinach, swiss chard, parsley, cabbage, chick peas, kale, soybeans and cottonseed/canola/olive oil.

CardioTabs Omega-3 Fish Oil contain highly concentrated DHA and EPA, which supports cardiovascular, brain and eye health.  There are two sources of omega-3 fatty acids: plants and fish.  Only fish provides DHA and EPA, the two forms of omega-3 that help maintain cardiovascular health.  The softgels cause no fishy burps or aftertaste. 

Re: Nutritional Supplements

posted at 1/28/2012 5:16 AM CST
Posts: 4
First: 1/28/2012
Last: 2/6/2012
Thanks for this healthy advise.

Re: Nutritional Supplements

posted at 10/15/2012 12:43 AM CDT
Posts: 2
First: 10/15/2012
Last: 10/15/2012
I would suggest you to take Wellman vitamin supplement as it is very effective plus healthy for our body. I am telling this from my personal experience. It provides me a good stamina power for my daily activity.

Re: Nutritional Supplements

posted at 5/30/2013 2:15 AM CDT
Posts: 5
First: 5/30/2013
Last: 5/30/2013
Well the best thing I could suggest is an actual proteins powdered such as a sports proteins powdered like a 
whey protein separate, or there is egg centered proteins powdered or pea centered proteins powdered or also 
soy centered proteins powdered. Whey separate is better than whey protein focus.

Re: Nutritional Supplements

posted at 7/21/2013 10:02 PM CDT
Posts: 8
First: 7/21/2013
Last: 7/21/2013
In Response to Re: Nutritional Supplements:
I recommend that you take a daily Multivitamin supplement and look for fortified foods to help fill in the nutritional gap. When following a strict vegan diet, certain nutrients tend to be lacking: Protein, calcium, vitamin D, vitamin B12, iron, zinc, omega-3.  However, there are ways that you can fulfill these important nutrients through a vegan diet. Here are some ways to fulfill these nutrient sources: Protein - beans, whole grain, vegetables, nuts, seeds *Important to note that protein from plant sources does not provide a complete protein so it is important to eat a variety of these foods to make a complete protein. Calcium - Important for bone, muscle function and blood clotting. Rich plant sources include okra, mustard greens, kale, soybeans, nuts, calcium-fortified products, like milk and orange juice and tofu is another great source.  You can also take a calcium supplement. Vitamin D - Essential to have adequate amounts of vitamin D to help effectively absorb calcium.  You can obtain adequate vitamin D from sunlight (however, ethnicity, age and sunscreen can affect vitamin D absorption, to name a few).  Other sources include fortified milk, cod liver oil and some fish.  To ensure adequate vitamin D, you may also take a Vitamin D supplement. Vitamin B12 - Found in fish, meats, eggs & dairy (animal products) but also found in some plant sources, including fortified cereals, yeast, non dairy products or vegan products that are found at your local Hy-Vee store.  B12 is essential to form red blood cells and help support a healthy nervous system. Iron - In a plant-based diet, iron is not as readily absorbed as iron from animal products. To aid in absorption, consume plant-based foods containing iron with foods high in Vitamin C.  Since you are following a vegan diet that will contain fruits and vegetables, this will be no problem for you.  Food sources: dried beans, dried fruit & dark green leafy vegetables. Zinc - Important in wound healing and healthy immune system function.  Good sources of zinc include beans, nuts and whole grains.  However, 50% more zinc is needed from these types of foods as plant-based zinc sources are not absorbed as well as animal products.  Omega-3 - Hy-Vee carries a variety of food choices that will provide you with adequate amounts of omega-3!  Flaxseed, Chia Seed, walnuts, tofu, soybeans and walnuts are all great sources of omega-3. I hope this helps and please let me know if you have any further questions. Katie Vandendriessche, RD, LD Hy-Vee Dietitian Southridge/ (515) 285-6394 Park Ave./ (515) 243-7271
Posted by 1151dietitian
hogwash, not true. Supplements not needed.

Re: Nutritional Supplements

posted at 7/21/2013 10:03 PM CDT
Posts: 8
First: 7/21/2013
Last: 7/21/2013
In Response to Re: Nutritional Supplements:
I would suggest you to take Wellman vitamin supplement as it is very effective plus healthy for our body. I am telling this from my personal experience. It provides me a good stamina power for my daily activity.
Posted by adrian.lloyd
Not necessary and a waste of money.

Re: Nutritional Supplements

posted at 7/21/2013 10:06 PM CDT
Posts: 8
First: 7/21/2013
Last: 7/21/2013
In Response to Re: Nutritional Supplements:
Well the best thing I could suggest is an actual proteins powdered such as a sports proteins powdered like a  whey protein separate, or there is egg centered proteins powdered or pea centered proteins powdered or also  soy centered proteins powdered. Whey separate is better than whey protein focus.
Posted by rickmarknn

 Protein in responsible for many health problems and a true vegetarian has no need for excess protein. Another waste of money with this lack of protein fear. The vegetaian fruitarian lifestyle has all the protein one needs without wasting money for supplements being hyped by those as bad as the drug industry pushing their pills.

Re: Nutritional Supplements

posted at 7/29/2013 11:04 AM CDT
Posts: 7
First: 7/29/2013
Last: 8/9/2013
thanks for sharing advice.

Re: Nutritional Supplements

posted at 8/25/2013 3:49 AM CDT
Posts: 115
First: 7/25/2013
Last: 9/15/2013
Thank you for the wonderful advices. This is definitely helpful to me because I know I am  lacking or missing some vitamins too.

-Rosetta

Re: Nutritional Supplements

posted at 8/25/2013 3:49 AM CDT
Posts: 115
First: 7/25/2013
Last: 9/15/2013
Thank you for the wonderful advices. This is definitely helpful to me because I know I am  lacking or missing some vitamins too.

-Rosetta

Forums » Special Diets » Vegetarian » Nutritional Supplements

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