If you’re bucking the U.S. trend of relying heavily on a meat-based diet, you’re not alone. Research shows that between 5-10% of all Americans are vegetarian, avoiding certain animal products like meat and fish.
While cutting these foods from your diet can go a long way toward boosting your health and helping the environment, it’s worth noting that it can also remove some vital nutrients from your plate as well.
Most doctors recommend vegetarian diet supplements for anyone who consumes fewer animal products than most Americans. If you’re not sure why you should supplement your diet—or what to look out for in your pills—here’s what to know.
Get the Right Nutrients
It’s worth noting that while following a vegetarian diet offers many health benefits, you’re bound to see a number of common nutrient deficiencies as well. Every person’s diet is different—especially considering the range of diets from lacto-vegetarians to plant-based vegan diets—but knowing what nutrients to keep in mind as you look for vegetarian supplements can help.
Vitamin B12
Vitamin B12 is most often found in animal products. However, even among vegetarians who eat milk and eggs, B12 deficiencies are common. It’s safe to say that if eggs, fish, and dairy aren’t a common part of your diet, you’ll want to look for this crucial nutrient elsewhere.
Vitamin D
While it’s possible to get a small amount of vitamin D from the sun, it’s rare for humans to get enough from it. Vegetarians have fewer food-based sources of vitamin D, with fortified cereals and grains a primary source for many. Consider taking vitamin D supplements if you’re lacking in sun exposure or the right food options.
Omega-3 Fatty Acids
Unless you stray into pescetarianism, it might be hard to get enough of this nutrient into your diet. Finding a vegetarian supplement—in addition to natural sources like walnuts and chia seeds—can help.
Minerals
Fortunately, plant-based diets are rich in most minerals, meaning some vegetarians may not have to worry much about them. However, depending on your diet, there are a few key minerals to consider supplementing:
- Calcium: If you aren’t getting the recommended 1000 mg of calcium per day from food, find a supplement to maintain healthy bones
- Zinc: Zinc supports immune function, but it’s hard to consume enough from vegetarian food sources
- Iron: Iron deficiency is common on a vegetarian diet, but it’s important to talk with your doctor before supplementing, as too much iron can also be problematic
Talking to your doctor can help you understand your needs, especially with the help of regular testing and bloodwork.
Find Vegetarian Diet Supplements
It might not be immediately obvious that some supplements come from animal products. For example, many pills incorporate gelatin, which is derived from animal bones or skin.
As you search for supplements, it’s crucial to read the label or search for online sources that offer vegetarian options, like these supplements. Don’t get caught by surprise!
Balance Your Vegetarian Diet
At the end of the day, the right vegetarian diet supplements do much more than ensuring proper health: they also boost your peace of mind. Knowing that you’re consuming all of the vitamins and minerals your body needs can help you stop worrying about your health and focus on what’s important. As you search for the right products for your needs, be sure to use the vegetarian supplements buying guide above!
Looking for more ways to take care of your health? Be sure to take a look at our other content for additional tips.
