Going vegan this January? What you need to know

Are you curious about trying a vegan diet? Perhaps you’re already jumped aboard the Veganuary train! Or maybe you’ve worried about going vegan in case you’re missing some vital nutrition. Firstly, before we get ahead of ourselves, what actually is Veganuary? Veganuary is an annual campaign to encourage people to follow a strict vegan diet for the whole month of January. That means cutting out all animal products of any kind. A vegan diet definitely has got its benefits, being packed with antioxidants and phytonutrient-rich foods, with the addition of a more mindful approach to diet and lifestyle, which makes this a glamorous approach to reaching your health goals.

Whether you’re going vegan for health reasons, animal welfare, the environment or all the above, it’s no myth that there are still nutritional gaps in a vegan diet that we need to address. But with the right preparation and supplementation support, you will be on track to reaching your optimal health goal.

Such nutrients requiring extra attention include vitamin B12, vital for energy metabolism, red blood cells and immune function, vitamin D for immunity and bone density, and essential fatty acids (EFAs), more specifically, the active forms of omega-3 called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), necessary for cognition, cardiovascular and eye health. These being the main 3 areas to focus on regarding supplementation, not to mention the potential reduced intake of iron, zinc, vitamin B6 and calcium, which also need to be taken in to consideration.

These nutrients can still be found in a good amount through various plant foods, for example, calcium can be taken in through ample leafy green vegetables, tofu and tahini. Iron is commonly found in leafy green vegetables, dried apricots and legumes and vitamin B6 can be found in avocados, squash and pistachios. These nutrients are also available due to fortified vegan produce, however, these are often in small amounts and in forms that are poorly absorbed such as calcium carbonate or cyanocobalamin for B12. It is advised if you are deficient, have symptoms of a deficiency or worried you won’t take in the required amounts, to supplement with the required nutrients to regain optimal levels.

With this in mind, we’re supporting you the whole way, and in fact whether you’re vegan for a month, 12 months or 12 years, we want to ensure you’re not missing out on these essential nutrients. Read on to find our best vegan supplements to support you throughout Veganuary and beyond.

Nutrisorb Methyl B12

Introducing our Nutrisorb Liquid Methyl B12. It’s no myth that if you’re following a vegan diet, even just for a month, it’s imperative to supplement with vitamin B12 alternatively. Vitamin B12 is vital to our health, specifically for our nervous and cardiovascular health, as it plays a crucial role in red blood cell formation, homocysteine and energy metabolism to support tiredness and fatigue. As vitamin B12 is naturally available from animal products, vegans are at a higher risk of a vitamin B12 deficiency, which can commonly manifest as nervous dysfunction and fatigue.

This high potency B12 formula, provides 500mcg per 6 drops, which is in its active, methylated form as Methylcobalamin and Adenosylcobalamin. This is highly absorbable and being in liquid form makes this very versatile and easy to dose accordingly.

This is ideal for those who are deficient or want to prevent a B12 deficiency, have difficulty swallowing tablets or capsules or those with digestive and absorption difficulties. This is a very pure and simple product, free of allergens and safe for children to take.

Directions

1. Place 6 drops directly under the tongue or taken mixed in to liquid.
2. Take 1 capsule per day with food.
3. Increase dose for a more therapeutic effect.

Vitamin D3 1000iu

Our high potency vegan Vitamin D3 1000iu in its preferred form, Cholecalciferol (D3), sourced from lichen. D3 is the most active form of vitamin D, which normally is only available from sun exposure or animal products, it’s very exciting that we now can source this from a vegan source, lichen! Providing a therapeutic dose of 1000iu (25µg) per capsule.

Vitamin D is important for overall health, more specifically, supporting bone density, muscle function and balancing the immune system. It’s safe to say, it’s crucial we’re getting our daily intake of vitamin D. The current NRV being 5µg (200iu) per day[i], however this doesn’t factor in dietary changes, illness, climate or genetics and therefore for most, the NRV is value misses the mark. If you would like more guidance with dosages of vitamin D please do seek guidance from a health professional.

Directions

1. Simply take 1 capsule with food.
2. Increase dose as necessary.

Multi NutriPowder/Methyl Multinutrient

Looking to take an all-in-one, hassle-free complex, which covers your key nutrients, so you don’t have to supplement separately? Try our latest, antioxidant blend multinutrient, in powder and capsule form! These 2 products provide a broad range of nutrients in their most bioavailable forms and at therapeutic dosages for optimum absorption, which is easy on the digestive tract. These contain a great overall vitamin B complex, which contributes to normal energy production and normal functioning of the nervous system, including essential B vitamins, such as B12 (as methylcobalamin) and B6 (as pyridoxal-5-phosphate) in their preferred active forms, and folate as methylfolate (the natural form of folate found in leafy greens). They also contain vitamin D3 at an excellent daily dose of 1000iu, vitamin A, C and zinc for further immune support, as well as antioxidant support for protection from oxidative stress.

Methyl Multinutrient comes in capsule form. This contains higher dosages of certain nutrients, such as the B vitamins, including vitamin B12, B6, B5, folate, K and zinc. Easy for those who are on the go, prefer capsules or who are looking to take a higher potency multinutrient.

Multi NutriPowder comes in powder form, which offers great flexibility making this the perfect option to share between the family.

Vegan Omega-3

Omega-3 is most abundant in fish and shellfish, and conversion of the plant form of omega-3, alpha linolenic acid (ALA), into EPA and DHA can be quite inefficient in the human body,[ii] which can make the vegan diet difficult to obtain the necessary intake of omega-3.

Our Vegan Omega-3 provides a direct supply of the essential EPA & DHA sourced from natural algae. DHA and EPA contribute to the normal function of the heart and DHA maintains normal brain function and vision, which is particularly important during pregnancy. This product comes in a convenient capsule form. Suitable for daily use and safe to take throughout pregnancy.

Directions

1. Take 1-2 capsules per day with food.
2. Increase dose for a more therapeutic effect.

We have a broad range of supplements, of which approximately 95% are vegan friendly, which can be tailored to your situation, whether it’s overall support or something more specific, such as a deficiency. Health requirements are unique to the individual, therefore nutrients and dosages for you will be different than others.

If you’re looking to change your diet, and you’re worried, nervous or even intrigued, please do contact our clinical nutrition team who will happily support and work with you to ensure all of your nutrient-needs are being met.

Overall working towards improving your health is worth celebrating alone, tie that with supporting animal welfare and protecting the planet and you’re definitely making an impact.

We wish you a very healthy Veganuary!

Got a question?

The brand you can talk to:

We have a team of friendly Nutritionists at the end of our advice line, open to you, for free expert health and product advice (5 days a week). 0121 433 8702 or clinicalnutrition@biocare.co.uk.

Or head to our advice page where you can find Healthnotes.

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References

[i] O’Connor A, Benelam B. An update on UK Vitamin D intakes and status, and issues for food fortification and supplementation. Nutrition Bulletin. 2011; 36: 390-6.

[ii] Welch A et al.Dietary intake and status of n-3 polyunstaturated fatty acids in a population of fish-eating and non-fish-eating meat-eaters, vegetarians and vegans and the precursor-product ratio of alpha-linolenic acid to long-chain n-3 polyunstaruated fatty acids: results from the EPIC-Norfolk cohort.Am J Clin Nutr, 2010, 92: 1040-51.