Plant-based diets are healthy, but there are some vitamins that you need to replace either with supplements or something else. Today we'll list 7 vitamins you can't get from plants, and there are many supplements that provide these nutrients.
1- The first nutrient: Vitamin B12
Vitamin B12 is an essential nutrient found in animal foods like fish, meat, dairy, and eggs, also called cobalamin. It’s a water-soluble nutrient that keeps red blood cells healthy, supports the nervous system, and helps the brain do all its jobs.
Some studies show that without taking supplements, some vegetarians are at high risk of vitamin B12 deficiency. Some vegetarians eat eggs and milk, and they can get enough vitamin B12 this way.
Symptoms of vitamin B12 deficiency are:
1- Constant weakness and tiredness
2- Poor brain function
3- Nerve disorders
4- Nerve problems in kids and mothers
5- Anemia
6- Early signs of Alzheimer's disease
7- Early signs of heart disease
To get enough vitamin B12, you need to take supplements that have it or eat fortified plant foods. Some foods naturally have vitamin B12 but in very small amounts:
- Nori seaweed
- Fermented soybeans
Nori seaweed gives vitamin B12 to vegans. Always choose fresh or frozen seaweed because it has higher vitamin B12 levels than hand-dried. Always pick what fits you, whether food or supplements.
Second element: Creatine
Creatine is also found in animal foods, and it is stored in muscles but some amounts are stored in the brainIt works as a muscle energy source, so it's the most popular supplement among athletes and anyone focused on muscle mass. Creatine doesn't have to be taken as a supplement because the liver produces it, and most vegetarians prefer not to store large amounts of creatine. Creatine has many benefits like:
- Improvements in physical performance
- Better brain functions like memory
When vegetarians take creatine, the effect is bigger than in those who eat meat regularly. There are many types of creatine supplements.
The third element: Carnosine
Carnosine is an antioxidant found mainly in muscles and the brain of humans and animals, It helps fight muscle fatigue, and improve physical performance. The body makes it from amino acids. Main sources are fish, meat, and poultry. Many studies show vegetarians have lower levels than meat eaters. Carnosine also helps boost endurance and muscle mass.
The fourth element: Vitamin D3
Vitamin D3 is an important nutrient with many key functions, andit's called the sunshine vitamin, and your skin makes it when you're in the sun for 15 minutes. Some of the best sources of vitamin D are fatty fish and egg yolks. Studies show vegetarians are more likely to lack vitamins, especially those living in cold areas.
The results of vitamin D3 deficiency include:
- Higher illness rates in the elderly
- Risk of cancer
- Multiple sclerosis
- Depression
- Poor brain function
Fifth element: Docosahexaenoic acid (DHA)
Docosahexaenoic acid is a fatty acid important for brain growth and function. Lack of it can disrupt brain functions. It may affect pregnant women, so doctors advise them to take it through supplements. This acid is mainly found in fatty fish.
Sixth element: Heme iron
Heme iron Found only in meat, especially red meat. Heme iron helps absorb regular iron. The body can absorb heme iron poorly and not benefit from it. Some vegetarians who follow a raw diet get anemia because their bodies can't absorb heme iron well.
Seventh element: Taurine
Taurine is a sulfur compound found in many body tissues including kidneys, brain, and heart. It has several roles, including making bile salts. It also has antioxidants. It's also found in fish and seafood, poultry, and dairy products. Studies show vegetarians have lower levels than meat eaters, but it’s available in many supplements on the market.
