The short answer is YES!… However, there are only a few that are necessary.
There is a lot of debate over whether or not the average person who eats the Standard American Diet – also known as SAD, quite aptly… needs to supplement with daily vitamins and minerals. From my research, relying on supplements instead of eating a nutrient rich diet, is not a viable option. The body is such a complex organism that it needs to receive its nutrients in a whole food form for the best absorbability and use. As Dr. T. Colin Campbell says in his book titled Whole, “Supplementing with a multivitamin is a reductionist approach to health as opposed to looking at health as a whole.”
Here is the link to an article on multivitamin use by Dr. Klaper, who “is a gifted clinician, internationally recognized teacher, and sought-after speaker on diet and health. He has practiced medicine for more than 40 years and is a leading educator in applied plant-based nutrition and integrative medicine.” I was fortunate to meet him and listen to his lectures this past February. In this article, Dr. Klaper explains why he no longer takes, nor prescribes multi-vitamins for his patients.
There are however some specific vitamins and minerals that plant-based eaters need to supplement with, and it is important!
1. Vitamin B12
The most important one is Vitamin B12. Neither animals nor plants make this vitamin. It is made by microbes in the soil. Don’t panic if you are just starting to eat a plant based diet, just start supplementing with it. Vitamin B12 is a key factor in brain and spinal cord health as well as in building red cells. B12 deficiency can take years to develop but it can lead to blindness, paralysis and even death. Many breakfast cereals and nutritional yeast contain vitamin B12, but realistically you are not going to get enough in your regular diet.
Why is vitamin B12 crucial?
In his blog post, Dr. Greger explains the importance of vitamin B12.
Did you know that factory farmed animals are now actually supplemented with B12 because they no longer get it in their diets as they are no longer grazing in pastures nor drinking from streams. B12 deficiency is now becoming an issue for both vegans and meat eaters. Dr. Greger suggests taking 2500 mcg of Cyanocobalamin once a week. It is simple and inexpensive to supplement – a tiny pill that disintegrates under your tongue. Be aware that even if you are not plant-based you should be conscious of this possible deficiency. A good friend of mine who was not plant-based but tended to not eat a lot of meat, became severely ill a few years ago. She was suffering from numbness in her cheek, fatigue, body aches, nervousness and insomnia. She truly felt that she had a serious disease and was going to die! She was diagnosed with a severe B12 deficiency and her central nervous system was being affected. Vitamin B12 injections brought her back to health.
2. Vitamin D
If you live in the Northern Hemisphere, you are pretty much guaranteed to not be getting enough vitamin D. Dr. Greger and Dr. Barnard suggest that we take 2000 units of vitamin D3 each day to ensure we are getting enough of the sunshine vitamin. This is the equivalent of 2 drops.
Vitamin D3 is not really a vitamin but actually a hormone that our bodies make when exposed to the sun. The natural source of vitamin D is sunlight and you can get enough if you expose your non-sunblocked arms and face to the sun each day for 15 to 20 minutes. Most of us are indoors most of the time, so we should supplement. You can buy vegan drops that are made from lichen, which are algae-like plants, instead of lanolin from sheep’s wool or from fish oil.
Why is Vitamin D important?
Among other things, vitamin D helps us absorb calcium from the foods we eat. It also contains cancer-preventing and immune boosting effects. (Power Foods for the Brain, Dr. N. Barnard, page 174)
In the following video, Dr. Greger discusses the best way to get the vitamin D you need.
Anything else?
Yes. There are a few other minerals and vitamins that we need to be aware that we are getting enough of…
These are:
- Iodine: Switch to table salt that that is iodized. Who knew? I always thought that the Himalayan sea salts were the best. Apparently, they contain no iodine and iodine is crucial for our bodies. In general humans are not getting enough of it. I learned this in another of Dr. Klaper’s lectures on board the cruise. If you lightly season your food with iodized salt, (as long as you don’t suffer from high blood pressure), instead of sea salts, you will be augmenting your iodine intake. Most of the general public’s excessive salt intake is from processed foods that have extremely high sodium content, not from a small amount of salt seasoning on your meals. Another way to ingest iodine is to eat seaweed.
- Omega 3 fatty acids: According to Dr. Greger, you should strive each day to have 1-2 tablespoons of ground flaxseeds (whole just slips right through you), hempseed, chia seeds or a small handful of walnuts to supply your body with enough omega 3 for critical body functions. They make great toppers for salads. Omega 6 is not something we need more of. Most people are getting far too much of it. It is found in vegetable oils in processed foods such as chips, baked good, candies, etc. It is associated with inflammation in the body, so we need less of it and more omega 3!
- Calcium: Calcium is found in kale, brussel sprouts and broccoli among many other foods. Easy right? You do not need calcium from dairy. Eating dairy actually forces your body to leach calcium from your bones as your body is trying to balance out your ph levels. Isn’t it ironic that the countries who eat the most dairy products have the highest levels of osteoporosis? All of the calcium you need can be found in plant based foods. Make sure you eat your greens with something that contains vitamin C. This helps with the absorption of the calcium. So, add some lemon juice to your dressing, some strawberries or red pepper to your salad!
Below is a short video by Brenda Davis who is actually from Kelowna. She is a world renowned dietician and author and has two books on plant-based eating. Becoming Vegan: Express Edition is a fabulous book that outlines everything you need to know to be the healthiest vegan possible. You can buy it at Chapters or of course online. I highly suggest it. In this video she discusses ways to get calcium on a plant-based diet. Don’t forget, cows don’t make calcium, it comes from the soil and is in the food they eat. That is precisely how we should get our calcium.
In Conclusion…
To get the necessary vitamins and minerals you need, you have to eat your greens and veggies, fruits, nuts, legumes and flax seeds! They can’t just sit in your fridge- you need to ingest them daily! Here is an excellent short article from Dr. Klaper outlining the possible “vegan” diet shortcomings and what you need to watch for to include in your diet. There are a few important minerals and vitamins that I have not included here.
Dr. Klaper’s video below “Thriving on a Plant Based Diet” is a great explanation of how to make the most of a diet change! It is actually the video from the cruise I attended – so I was in that audience! So cool. It’s a bit long, but if you are like me and are always looking to get tidbits of information on eating plant-based, watch/listen to it on your phone or laptop when you are folding laundry or doing the dishes! Have a happy and healthy plant strong week!