Vitamins and Supplements

What supplements do you need to take if you are a vegan

Vitamin B12 is synthesized by bacteria in the large intestines of animals. Vegans can obtain it in foods such as nutritional yeast, or the yeast spreads Marmite and Vegemite. Your body can store Vitamin B12 and can cope for up to two years without any if your body stores are “full” at the beginning of this period. Look up the Vegan Society website in the UK for more detail.
Vitamin D is synthesized by your skin after exposure to sunlight. If you live in an overcast area or far from the equator, and have dark skin, it is best to supplement vitamin D.
According to Registered Dietitician Ginny Messina, vegans need the following supplements (or fortified foods):
All vegans:
Vitamin B12 (25 to 100 micrograms per day)
Most vegans (and most omnivores):
(those who aren’t getting plenty of daily sunshine): Vitamin D (1,000 I.U.s)
(those who don’t use iodized salt): Iodine (90 micrograms per day).
Some vegans (and many omnivores):
(those who don’t eat enough green vegetables): Calcium.
(young women of childbearing age) Iron.
Possible supplement: (especially for those prone to depression): DHA (200 to 300 mg several times a week)

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