Vegan Essentials

Vitamin D3

Vegan and vegetarian diet often lacks in nutrients such as Vitamin B12, Vitamin D3 & Calcium. Inadequate intake of these nutrients is associated with lower bone mineral density (BMD) which may increase the chance of fractures. Therefore it is important to take these nutrients adequately (2).

Vitamin D is one of the key nutrients which is responsible for maintaining bone health. Although it is often associated with bone health, Vitamin D has a role in maintaining overall wellness. Vitamin D functions more like a hormone. It has a role in the metabolic pathway, cellular function, and gene expression.

Vitamin D regulates the absorption of calcium and phosphorus in the bones, helps in bone mineralization, and aids in inter-cellular communication throughout the body.

Our Vitamin D3 is of high quality and derived from the only plant-based vegan source available today – Lichen. Vitamin D3 helps you achieve optimum bone mineralization, strong muscles, and better immune, mental, heart, and dental health.

Vitamin K

Vitamin K2 is referred to as menaquinone and its main roles are to support calcium metabolism and prevent calcification of the arteries.

Only some fermented food like cheeses and other animal products contain vitamin K2. Therefore vitamin K2 consumption is nil in vegans unless, of course, they consume Japanese notto beans.

Vitamin K2 is a group of menaquinone compounds (MK), and each MK is associated with unique benefits. MK-7 is the most biologically active and bioavailable form of K2 by having the highest biological half-life in the body.  This means it stays longer in your body, resulting in more stable levels in the body.

B-Complex Vitamins

Thiamine (Bl) – is part of the coenzyme thiamin pyrophosphate, which helps in the breakdown of glucose for energy and functions as a coenzyme for branch-chain amino acid metabolism (leucine, isoleucine, and valine) (3).

Riboflavin (B2) – is a part of two coenzymes (flavin mononucleotide and flavin adenine dinucleotide). The two coenzymes are involved in oxidation-reduction reactions during energy production within the metabolic pathways. It helps extract energy from glucose, fatty acids, and amino acids (3).

Niacin (B3) – It plays a critical role in breaking down carbohydrates and fatty acids during exercise. Its other role is to repair and replicate cells post-exercise (3).

Pyridoxine (B6) – Our body cannot synthesize sufficient quantities of all amino acids without vitamin B6. Pyridoxine helps deliver oxygen throughout our body and helps nerve cells communicate. Pyridoxine also works with folate and vitamin Bl2 to lower homocysteine levels in the blood (3).

Folate (B9) – is involved with DNA synthesis and the maturation of red blood cells and other cells. It also helps decrease homocysteine levels and is involved in amino acid metabolism.

Vitamin B12 – Vitamin B12 is important for the functions of the nervous system, homocysteine metabolism, and DNA synthesis, especially in erythrocytes. After long-term inadequate intake of B12, the stores become depleted. It affects neurological and hematological processes. Long-term deficiency leads to morphological changes in blood cells and hematopoietic cells. Irreversible neurological damage also can result. Deficiency in B12 causes circulating homocysteine levels to rise. Elevated homocysteine levels are associated with cardiovascular risks. (1)

Vitamin B12 is more abundant in animal-based food than in plant-based food. Athletes with a lower intake of B12 like vegetarian and vegan athletes could be at a disadvantage because of it.

Vitamin B12 participates in homocysteine, mitochondrial, muscle, and hematopoietic metabolisms. It also helps in the utilization of proteins, carbohydrates, and fats and is known to increase endurance capability, help in the production of new red blood cells, and repair damaged muscles.

Biotin (B7) – is critical for the breakdown of carbohydrates to glucose, fat to fatty acid, and protein to amino acids. It also helps in gluconeogenesis (the formation of glucose from non-carbohydrate sources) (3)

Pantothenic acid (B5): is a component of coenzyme A, which is part of acetyl coenzyme A. Therefore it is required for many metabolic reactions that extract energy from fatty acids (3).

Iron

A vegetarian diet contains iron but it contains non-heme iron, which generally is not as absorbable as heme iron. Therefore there is a concern regarding iron deficiency in vegetarians. Iron absorption depends on enhancers and inhibitors present in foods. A vegan diet is rich in plant foods therefore it contains inhibitors such as tannins which are present in cocoa, coffee, and tea. It also contains phytates which are present in whole grains and legumes, these components reduce the absorption of iron from the diet. Athletes may be at risk for iron deficiency due to exercise-induced iron loss. A recent study of female professional athletes reported a high prevalence of iron depletion and anemia (1, 4).

Ferrous BisGlycinate is an iron amino acid chelate that has higher bioavailability than other ferrous salts and has comparatively lesser-known gastric issues. Thus it is well absorbed and well tolerated. The present iron will take care of the daily iron requirement of an individual and eliminates the risk of developing deficiency which is often seen in vegan people as their diet lacks iron-rich food. This is beneficial for vegan and vegetarian athletes as well as iron supplementation may also help improve performance because low iron levels are known to cause fatigue and breathlessness.

Zinc

Just like Iron, Zinc also is present in abundance in a vegetarian diet. But it is not absorbed readily from plant foods as these foods contain phytate, which inhibits the absorption of both iron and zinc (1). Zinc is a constituent of enzymes involved in metabolic processes that relate to DNA stabilization and gene expression, and is important in cell growth, repair and protein metabolism (1).

Due to its poor bioavailability, it is suggested that vegetarians and vegans should consume 50% more as compared to non-vegetarians (4).

Iodine

Plant-based foods are low in iron because of soil depletion. A 2003 study of vegans in Germany estimated that only about 40% of the daily requirement for iodine commonly was met on a vegan diet. Another study based on iodine excretion concluded that 80% of vegans, 25% of vegetarians, and 9% of conventional eaters are iodine deficient (1).

Iodine is an essential trace element needed for physical and mental growth and development, and plays an important role in thyroid function and metabolism.

Taurine

Taurine is an amino acid that offers performance benefits to athletes. Majorly present in seafood, meat and dairy products, taurine amounts in vegan and vegetarian diets are very low or negligible. Therefore it becomes essential in some clinical conditions. It plays a role in many important physiological processes such as bile acid conjugation, cardiovascular function, neurotransmission and euglycemia (5).

Taurine supplementation is beneficial to vegans as it lacks in their diet. It is present in skeletal muscle tissue. Taurine pre-supplementation has been shown to increase athletic performance in human and animal studies. Animal studies have also reported benefits to insulin sensitivity and muscle glycogen storage (1).

L-Lysine

Vegans consume plant-based protein-rich products to fulfill their protein requirements. But will they fulfill the adequacy of all the amino acids is questionable?

Most vegans and vegetarians consume a sufficient amount of amino acids. L-Lysine is absent in cereals. Therefore vegans and vegetarians who follow a limited grain-based diet have a chance to consume inadequate amounts of lysine (6).

Choline

Choline is an important nutrient for the brain, liver, and muscle functions. It also takes part in lipid metabolism and is a part of cell membrane composition. Therefore it gives structure to the cell and helps in the repair. Choline helps in the regulation of the homocysteine levels in the blood through its metabolite betaine (7).

Humans can synthesize choline in a small amount therefore most of the choline requirement is fulfilled by either diet or supplementation. Choline is predominately present in animal-derived foods. Therefore vegans and vegetarians are at high risk of deficiency (7)

Spirulina

Spirulina is considered a superfood. It contains a blue pigment protein called Phycocyanin, which is bioavailable. It plays role in supporting the immune system. The other nutrients present in the superfood also help in strengthening immunity.

Chlorella

Chlorella is a nutrient-dense superfood which is high in chlorophyll. The phytonutrients present in the chlorella help to maintain overall wellness. It supports immunity and helps in detoxification.