Brooklyn, NY

Essential Supplements for Vegans

trainwithamandajane

by Amanda Jane Snyder

So you've decided to try the vegan diet but you're concerned about being malnourished.

Or maybe you've been vegan for years but never took into consideration your micronutrient levels.

The bottom line is, most people in the U.S. could benefit from some sort of supplementation for the sole reason that most of us aren't eating a whole foods, completely unprocessed, nutrient dense diet.

Not only can vegans benefit from supplementation, but the average person can benefit as well.

I know for myself as a vegan, I am not ONLY eating vegetables and legumes and whole grain foods, I am also eating a certain amount of processed, pre-made foods because it's convenient! In this day and age we're all about convenience.

So why not benefit from the convenienve of supplements to help us thrive on a vegan diet.

With that being said, here are the supplements that I recommend for anyone on a vegan diet!

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1. Multi Vitamin

Sounds obvious, and I know there is some backlash on multivitamins being unneccessary, but why risk, espeically in the winter months, deficiency in some of these vital vitamins and minerals.

A good multi should help reduce the risk of heart disease through the supplementation of vitamins B1, B2, B6, K1, Niacin (B3), and magnesium. Multivitamins can also help boost immunity with Vitamins C, D and E!

Additionally, gender specific multis can support your individual hormone balance needs.

2. Algae Oil

Algae Oil supports brain health through its source of Omega-3 Fatty Acids. The problem that most people health professionals have with the vegan diet is in omega 3 fatty acids and the lack of availability vegans have to all types of Omega-3 Fatty Acids.

There are 3 types of Omega-3 Fatty Acids: ALA, DHA and EPA. Although ALA Omega-3 Fatty Acids are found in nuts and seeds and our body can convert ALA into DHA and EPA, the conversion is inefficient. Algal (algae) oil supplements are your best bet for an immediate DHA/EPA source that can't be found in nuts and seeds.

I personally use THIS brand of Omega-3 Algae Oil and it contains 715mg of total DHA and EPA in one serving.

3. Vitamin B12

Vitamin B12 is naturally found in animals and is a famous supplement that vegans are told they will be defecient of!

And yes, it is important to be mindful of your B12 intake as we cannot make this vitamin, we must consume it! B12 deficiency overtime can lead to anemia or nerve damage, no thanks!

B12 deficiency can easily be prevented by consuming fortified foods along with nutritional yeast (my fave I put it on everything), and of course supplementation!

4. Essential Amino Acids

Amino acids are building blocks of protein and are key for building and maintain muscle!

The myth that you need to consume all essential amino acids in one meal has prevented many people from considering vegan protein sources. As long as you consume all 9 essential amino acids in one day, no need to worry! You can do this by simply eating a variety of foods varying in color and source... aka just don't eat the same thing all day long...

You can also consume protein powder supplements that contain all 9 essential amino acids. Just check the label and make sure all 9 are there! My favorite brand is Tru Supplements.

5. Other Supplements

that I recommend for everyone.

Magnesium supports muscle, nerve, and energy production.

Probiotics are important for gut health. If our gut is off, lots of other things can also be off including our mental health. High quality probiots is a must for everone. I recommend BIOHM which address our gut bacteria and funghi.

Do you have any other supplements that you swear by? Comment below and share your experiences!

Amanda Jane Snyder is a Certified Strength and Conditioning Specialist, Corrective Exercise Specialist, Certified Personal Trainer, and Mindset Coach living in Brooklyn, NY. She has been vegan for 4 years. She specializes in Strength and Conditioning for Actors, Singers and Dancers.

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Amanda is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Group Fitness Instructor and Lifestyle/Mindset Coach! In the midst of the ever-changing fitness industry chock full of fad diets, Amanda uses her program ForeverFit to help clients find true success through habit change, routine, and making health and fitness apart of their LIFESTYLE! Amanda is powered by plants!

Brooklyn, NY
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