By that time, there are more and more people who have chosen to eat a vegan diet. No wonder, that also the food industry jumped on the bandwagon and now tries to profit from the trend. Therefore, numerous dietary supplements are currently coming on the market which are supposed to compensate nutrient deficiencies conditioned by a vegan diet. But are those preparations really necessary and health enhancing? We will reveal everything you have to know about it in the following:
Whether the renunciation of fish, meat, eggs and dairy products really has a negative effect on the healthiness has been heatedly debated for a long time now. However, nutrition specialists are warning of a lack of proteins, iodine, iron, calcium, and vitamin B12 when living vegan. Especially the insufficient intake of calcium can lead to a lower bone density and thereby significantly increase the risk of osteoporosis which is really dangerous. Numerous preparations now promise to counteract any deficiency symptoms. But the magazine “Öko-Test” has published rather unsettling test results though. The majority of the dietary supplements has been rated insufficient and even has a negative effect on the healthiness. The panaceas exceed the recommended daily allowance of nutrients to such a significant extent that it is rather harmful.
Hence, it is recommendable to have a balanced diet and to ingest the necessary nutrients on a natural way. A healthy portion of proteines is for example contained in beans, chickpeas and tofu and iodine can be found in iodized table salt. Green vegetables like spinach, broccoli or salad as well as oat flakes, quinoa, nuts and grain products are the ideal iron suppliers. For the necessary dose of vitamin B12, on the contrary, it really makes sense to draw on supplements as it appears almost exclusively in animal products. In winter, vitamin D should also be extra added by preparations. By the way, this does not only apply to vegans as vitamin D can be absorbed (except from the sunlight) almost only by avocados and mushrooms. Nonetheless, you should by all means pay attention to the dosage and to what extent it corresponds the recommended daily allowance. Because in this case the motto “less is more” applies without doubt!