SUPPLEMENTS - what to know!! .

Im sure you take supplements! Vitamins, fish oil, even a probiotic!

Here is a little guide for you to know what to avoid when looking for the perfect supplement. Something I fully advise all my clients to look before they put anything into their amazing bodies.

PLEASE CONSULT YOUR DOCTOR WHEN TAKING SUPPLEMENTS!!!

Things to avoid when choosing a supplement include:

  •  Genetically modified organisms, such as soybean oil and cornstarch, which are common additives

  • Hydrogenated oils – may be found in vitamin D and fish oil capsules, as well as in some time- release formulations

  • Plastics – some enteric coatings and time-release capsules contain phthalates

  • Pesticides, lead, PCBs, and mercury
    .

Unnecessary ingredients such as: 

  •  Artificial coloring, flavoring, and preservatives 

  •  Fillers that contain toxins, such as sodium lauryl sulfate, propylene glycol, povidone, shellac, chlorine, talc, and titanium dioxide

  •  Fillers that may cause GI distress including lactose, magnesium stearate, sorbitol, and cellulose .

  •  Gluten

  •  Sugars and other sweeteners

Supplements Most Commonly Needed by Vegans and Vegetarians 

  • Iodine 

    General recommended dosage: 150 mcg/day

    • Vegan sources: Seaweed

  • Iron 

    General recommended dosage:
    o Adult men and postmenopausal women: 8 mg/day o Reproductive aged women: 18 mg/day
    o Pregnant women: 27 mg/day 

    • Vegan sources include beans, cruciferous vegetables, nuts, seeds, dried fruits – and cooking with cast-iron pan 

Have levels tested first, as overdose can have serious consequences. 

- Omega-3 fatty acids (DHA in particular) 

  • Supplements and DHA products made from algae

    • Vegan sources of ALA (not DHA or EPA): Chia seeds, flax, walnuts

  • Protein supplements 

- Might help vegans get all essential amino acids o Example: Hemp protein 

  • Vitamin D 

    • Consider getting tested, and supplement if low

    • Many vegan options available

  • Zinc 

    • General recommended dosage: o Adults: 8-9 mg/day
      o Pregnant women: 11-12 mg/day o Lactating women: 12-13 mg/day 

    • Vegan sources : Whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, seeds 

Amina Fora