Nutrient Tips

You may of OR will be asked “where will you get your iron from?” or “how else will you receive calcium without consuming dairy!” - it is a fair enough question due to the social norms we are accustomed to, but the answers are pretty simple - plants!

The most common nutrients for concern include protein, iron, calcium, omega 3, zinc, vitamin B12 and vitamin D. I have commonly seen people on both ends of the spectrum, either obsessing over consuming an iron supplement within a week of becoming vegan, or individuals who have been vegan for months to years and not known what vitamin B12 is.

It’s important to let your healthcare practitioner that you have become plant based so that they can monitor some of these nutrients stated above. It is important to check full blood count (FBC) to check your RBC (size & shape) and haemoglobin (protein inside RBC that carries oxygen); vitamin B12; iron studies (includes serum, transferrin, saturation and ferritin stores); and vitamin D. You can further test calcium and zinc in serum but this is subjective. I recommend getting tested routinely every 6 months-1 year and every 3 months if you have any known nutrient deficiencies in order to keep track of improvements/declines.

My next post will include some nutrition tips on what foods to CONSUME or AVOID with a meal to ensure you receive maximum absorption of your nutrients.

Iron - Common symptoms of iron deficiency can include fatigue, impaired immunity and cognitive function, pale nail beds and inside lower eyelids and brittle hair & nails. The recommended daily intake for men is 8mg and 18mg for women. However, for plant based diets (especially menstruating women) this should be higher, around double, unless you are supplementing. Include nuts and seeds, dark leafy greens, whole grains, legumes, cacao, tahini, tofu, dried fruits.

Fun fact: Plant sources of iron are NON-HEME, which means there is no haemoglobin contained which means absorption is lowered.

Calcium - sources include broccoli, cabbage, spinach, rocket, kale, bok choy, tahini, figs, seeds, almonds, oranges, white beans, edamame & tofu. You need around 1000mg day and deficiency symptoms include muscle pain & spasm, parenthesis and tetany.

Fun fact: Did you know that calcium and magnesium compete for absorption? Although milk contains more calcium, broccoli is 50% more absorbable in the body! Although high bioavailability, the calcium content itself is lower than dairy products, so more needs to be consumed.

Vitamin B12 - do you have symptoms of irritability, memory impairment, fatigue, muscle weakness, constipation or short of breath? You might want to check your levels out and take a sublingual supplement containing 500-1000mcg/day. This vitamin is found only in animal products (animals eat soil = bacteria!) and as our Australian soils are now deplete and we are obsessed with hygiene, us vegans arent consuming B12 unless it has been fortified. Foods include breakfast cereals, plant milks, soy products & the good old nutritional yeast flakes.

Fun fact: Some foods such as spirulina & nori contain inactive B12 analogues (pseudovitamin B12), meaning they are not biologically active within the body

Vitamin D - majority of Australians are low in vitamin D? How is this possible when all we need is some daily sunshine (around 10 minutes!) - it comes down to working full time jobs in air conditioned buildings in the concrete jungle where you can’t even get sun during your lunch break, being scared of getting any sun on your skin due to sunburn, and complete laziness. Around 10 minutes a day is all you need to perhaps help prevent poor immunity, fatigue, depression, cognitive impairment, osteoporosis, osteoarthritis, type 2 diabetes and metabolic syndrome. On the side, eat some sun-rich mushrooms, or some fortified soy/almond milk, orange juice or cereals. You can also supplement with vitamin D3 dependent on your circumstances.

Fun fact: Vitamin D is necessary to promote calcium uptake in the body

Zinc - Seeds, seeds, & more seeds (pumpkin, sunflower, sesame, hemp, chia). Brown rice, almonds, cashews and chickpeas are other good sources to include in your diet. The RDI is around 8mg for women and 14mg for men. If you find you have impaired taste and smell, lowered immunity, impaired wound healing (acne etc.), behavioural disorders, erectile dysfunction… you may need a boost!

Fun fact: Zinc helps you to absorb and use vitamin A. If you are low in zinc, you could be low in A, which is necessary for your eyes (night blindness)

Omega 3 - is referred to as alpha linolenic acid (ALA). ALA is converted into the biologically active forms EPA and DHA. However, consuming plant sources only (ALA), means conversion is limited. Sources include hemp, chia and flaxseeds, walnuts, soybeans and algae (spirulina). We need 1g of ALA daily as a minimum! We need to eat more to ensure we convert some ALA into EPA and DHA (this can be done more easily through supplementation). Deficiency symptoms include thirst, dry skin, chicken skin, dry eyes, learning difficulties, poor wound healing, dandruff, dry brittle hair, brittle nails, joint pain & poor immunity.

Fun fact: Fish get there omega 3 essential fatty acids from eating algae!

Please talk to a healthcare professional for the right supplement necessary for your individual needs (for example adolescents or pregnancy/lactation). This is crucial as every person is different and may benefit from different forms and doses. It is also important to ensure there are no known interactions with specific medications you may take.

Please note: The RDI were referenced from the Nutrient Reference Values from the Australian Government https://www.nrv.gov.au/nutrients

In Health & Happiness,
Sophie x