{"id":199007,"date":"2019-07-30T09:22:52","date_gmt":"2019-07-30T07:22:52","guid":{"rendered":"http:\/\/biomes.world\/vegan\/wissenswertes-ernaehrung-vegan-nahrungsergaenzungsmittel\/"},"modified":"2023-03-09T11:51:32","modified_gmt":"2023-03-09T10:51:32","slug":"food-supplement","status":"publish","type":"post","link":"https:\/\/biomes.world\/en\/interesting-facts\/nutrition\/vegan\/food-supplement\/","title":{"rendered":"Important food supplements for vegans"},"content":{"rendered":"\n<p><strong>When you eat vegan food, you avoid all animal foods such as meat, fish, eggs or dairy products. But they are all valuable sources of nutrients \u2013 and you cannot cover all nutrients with a vegan diet. Vitamin B12, for example, is only contained in animal products, which is why you need an appropriate dietary supplement with a vegan diet. Other nutrients should only be supplemented if your family doctor finds a deficiency.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vitamin-b12-a-must-for-vegans\">Vitamin B12: A must for vegans<\/h2>\n\n\n\n<p>Only animal products are a safe source of&nbsp;vitamin B12. As a vegan you should therefore&nbsp;<strong>take a vitamin B12 preparation<\/strong>. A lack of Vitamin B12 can cause under circumstances lasting damage to brain and nervous system \u2013 therefore do not take this too lightly. The German Nutrition Society (Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung e. V.) recommends taking 4 micrograms of vitamin B12 per day. Vitamin B12 is available as a vegan food supplement in the form of capsules, lozenges or drops. Some vegan foods such as soy yoghurt or milk alternatives, but also vegan toothpaste are enriched with vitamin B12. If you are unsure which product is best for you, talk to your family doctor about it.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/biomes.world\/wp-content\/uploads\/2019\/04\/Depositphotos_10176840_s-2019-800x505.jpg\" alt=\"S\u00edndrome del intestino irritable \u2013 un diagn\u00f3stico con desviaciones\" width=\"600\" height=\"379\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vitamin-d-also-recommended-for-many-meat-eaters\">Vitamin D: Also recommended for many meat eaters<\/h2>\n\n\n\n<p>Vitamin D is also known as the sun vitamin. Your body can produce the vitamin from the UV-B light of the sun up to a certain degree. In winter, however, this becomes difficult and food sources are limited. Especially with a vegan diet, the supply of nutrients is often inadequate. Vitamin D is mainly found in animal products such as sea fish, liver or egg yolk. However, meat eaters are not always well supplied with vitamin D either. The German Nutrition Society (Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung e. V.) lists 20 micrograms of vitamin D per day as a reference value for adolescents and adults. However, it is always decisive how much vitamin D your body produces itself with the help of the sun. Before you take a dietary supplement for vegans, you should therefore have your family doctor carry out a&nbsp;<strong>blood test to determine your vitamin D level<\/strong>. If this is too low, he or she will prescribe you a preparation in the appropriate dosage.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Omega-3 fatty acids: a useful supplement<\/h2>\n\n\n\n<p>There are three types of omega-3 fatty acids:<\/p>\n\n\n<div id=\"benefits-block_8591b77327b3225112ad33bb1d737c0c\" class=\"benefits site-block\">\n    <div class=\"benefits__row row xs-up-1 md-up-2 lg-up-3\">\n        <div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#production\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">ALA<\/div><p>alpha linolenic acid: is mainly found in plant sources, for example in walnuts, linseed or hemp seed<\/p>\n<\/div><\/div><\/div><div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#digestion\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">DHA<\/div><p>Docosahexaenoic acid: Only found in animal sources such as fatty sea fish.<\/p>\n<\/div><\/div><\/div><div class=\"benefits__item column\"><div class=\"benefits__content\"><div class=\"benefits__media--icon benefits__media\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 12 12\"><use xlink:href=\"https:\/\/biomes.world\/wp-content\/themes\/biomesworld\/resources\/public\/svg\/icons.svg?1.62#digestion\"><\/use><\/svg><\/div><div class=\"benefits__text\"><div class=\"benefits__header\">EPA<\/div><p>Eicosapentaenoic acid: see DHA<\/p>\n<\/div><\/div><\/div>    <\/div>\n<\/div>\n\n\n\n<p>Your body can produce DHA and EPA from alpha-linolenic acid to a certain degree itself. As a vegan, you can also take omega-3 fatty acids as a dietary supplement. According to the European Food Safety Authority (efsa),&nbsp;<strong>up to 250 milligrams per day are appropriate<\/strong>.However, you must be careful here, as many preparations contain fish oil. The vegan variant consists of&nbsp;<strong>algae oil<\/strong>. The packaging indicates whether the food supplement is vegan or not.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Further food supplementation in vegan nutrition can only be recommended after blood count<\/h2>\n\n\n\n<p>A balanced&nbsp;<a href=\"https:\/\/biomes.world\/en\/interesting-facts\/nutrition\/vegan\/\">vegan diet<\/a>&nbsp;with lots of fruit and vegetables, legumes, nuts and seeds should actually provide all nutrients in sufficient quantity. But&nbsp;<strong>each body is different<\/strong>&nbsp;and absorbs nutrients differently. A blood test with your family doctor can help you to track down possible nutrient deficiencies. You may lack iron, zinc or magnesium. In this case, your doctor may recommend a dietary supplement. However, if you suspect you should not take the nutrients.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Not all dietary supplements are vegan<\/h2>\n\n\n\n<p>If you are a vegan who uses food supplements, you should definitely take a look at the packaging. By far&nbsp;<strong>not all preparations are suitable for vegans<\/strong>. The shell of the capsules, for example, can consist of gelatine, tablets can contain lactose. Many manufacturers indicate on the packaging if their product is vegan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The intestinal flora also plays a role in the supply of nutrients in vegan nutrition<\/h2>\n\n\n\n<p>For&nbsp;nutrients in the vegan diet&nbsp;and in general, it is not only how much you take in, but also how your body processes them. A not insignificant role plays thereby your intestine. Part of your food is digested there and&nbsp;<strong>the nutrients it contains are utilized<\/strong>. This role is taken over by various intestinal bacteria. How well they can do their job also depends on the composition of your intestinal flora. With the intestinal test&nbsp;<a href=\"https:\/\/shop.biomes.world\/\"><strong>INTEST<\/strong>.pro<\/a>&nbsp;you can have them examined.<\/p>\n\n\n<div\n    id=\"hero-teaser-block_cf007e11ebae2b1fb4d14096f7df3f9e\"\n    class=\"hero-teaser site-block\"\n>\n    <div class=\"hero-teaser__media\">\n        <img decoding=\"async\"\n            src=\"https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-1600x650.jpg\"\n            alt=\"\"\n            srcset=\"https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-300x169.jpg 300w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-1024x576.jpg 1024w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-768x432.jpg 768w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-1536x864.jpg 1536w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus-250x141.jpg 250w, https:\/\/biomes.world\/wp-content\/uploads\/2019\/12\/Darmflora_Immunsystem_aus_dem_Bauch_heraus.jpg 1620w\"\n            sizes=\"(max-width: 30em) 100vw, (max-width: 48em) 100vw, (max-width: 62em) 100vw, (max-width: 75em) 100vw, 1400px\t\"\n        >\n    <\/div>\n    <div class=\"hero-teaser__header\">\n        <div class=\"hero-teaser__col column\">\n            <h2 class=\"hero-teaser__title\">\n                <span>More information about INTEST.pro<\/span>\n                The BIOMES intestinal test<br \/>\r\n            <\/h2>\n            \n\n<p>How do we analyse your intestinal flora? What exactly does the test include? Where can you buy INTEST.pro?<br>And how do we protect your data?<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/shop.biomes.world\/\" target=\"_blank\" rel=\"noreferrer noopener\">Detailed information<\/a><\/div>\n<\/div>\n\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>When you eat vegan food, you avoid all animal foods such as meat, fish, eggs or dairy products. But they are all valuable sources of nutrients \u2013 and you cannot cover all nutrients with a vegan diet. Vitamin B12, for example, is only contained in animal products, which is why you need an appropriate dietary [&#8230;]<\/p>\n","protected":false},"author":3168,"featured_media":510119,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2251],"tags":[],"class_list":["post-199007","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vegan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vegan diet supplement - to prevent deficiencies<\/title>\n<meta name=\"description\" content=\"With a vegan diet, you can&#039;t avoid supplements. 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