- Vitamin B12--cyanocobalamin not methylcobalamin: The recommended dose is 25 to 100 micrograms per day or 1,000 micrograms 2 to 3 times per week. If you have not been taking B12 for a while, start out with 2,000 micrograms daily for several weeks. B12 isn’t toxic, don't worry that too much could be harmful.
- Vitamin D2: 1,000 I.U.s of vitamin D2 daily. Vegans do not use D3, which is animal-sourced.
- Iodine: a good source is iodized salt.
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Nutritional Supplements Vegans Need
Here's a quick list of supplements that all vegans need.
What’s Nutritional Yeast?
Nutritional yeast is deactivated yeast used as an ingredient in recipes or as a condiment. It has a strong flavor that is described as nutty, cheesy, or creamy. It is a complete protein and source of vitamins, especially B-complex. It’s naturally low in fat and sodium, free of sugar, dairy, and gluten and sometimes fortified with Vitamin B12. Flakes are much preferred over powder. Good brands are Red Star, Bob’s Red Mill, Bragg and KAL. Find them in the health food store grocery aisle or Amazon's Grocery & Gourmet Food department. Refrigerate after opening.
Protein Sources
The following plant-based foods are rich in protein:
- Whole grains: quinoa, whole grain bread, brown rice, barley, etc.
- Beans, lentils, legumes
- Tofu
- Soy products (meat substitutes)
- Nuts, seeds
- Wheat gluten (seitan, meat-like in recipes)
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