Everything you need to know about supplements on a plant-based diet
There are a few common concerns amongst people when it comes to first switching to a more plant-based diet. One is protein which I've already done a post on and others include iron and calcium. This usually prompts the question of whether we need to take more supplements than usually when making some food swaps.
While you can get all the protein, calcium, and iron you need from plant foods, it is recommended that you add a few supplements into the mix to ensure you're hitting a few key nutrients that can be overlooked.
Vitamin B12 - B12 is made by microbes in soil however modern agricultural processes soil is being exposed to antibiotics and pesticides so plant foods are no longer a reliable source. A daily B12 supplement of 250mcg is critically important for anyone eating a plant-based diet. Note that the preferred supplemental form is cyanocobalamin (not methylcobalamin). Read all about the critical importance of Vitamin B12 here.
Vitamin D - Depending on where you live you may or may not need a Vitamin D supplement. Those living where there's sunshine every day, 15 minutes of midday sun on the arms and face should produce enough vitamin D for Caucasians under 60. Those older or who have darker skin may require 30 minutes or more. For everyone else, and especially during winter months, a daily Vitamin D supplement of 2000IU is recommended with a good meal. I have a whole other post dedicated to vitamin D which you can read here.
Iodine (important for thyroid functioning) is another important nutrient to be aware of. Table salt was iodized to ensure everyone was getting enough. However as sodium is the second-leading dietary killer in the world, it may be better to get this from a supplement of 150mcg per day or consume sea vegetables like Nori (seaweed sheets used to make sushi & available in most supermarkets).
Omega 3 - There are three types of Omega 3 - ALA, EPA & DHA. The best source of ALA can be found in ground flaxseed & chia seeds of which a tablespoon a day will meet your RDA. Whilst there is no official RDA for EPA and DHA, the WHO & European Food Safety Authority recommend a combined minimum of 250-500mg for healthy adults. EPA & DHA are usually found in fatty fish and algae & so it is recommended that people who eat a plant-based diet supplement with Algae Omega 3 supplements that contain at least 250mg of EPA & DHA.
All other vitamins, minerals, and nutrients (including iron and calcium) will be looked after by focusing your diet on whole plant foods. Just be cautious and check the ingredients on supplement labelling as some supplement capsules can contain gelatin. The good news is that there are many plant-based brands online now offering all of these supplements along with many health stores such as Holland & Barrett allowing you to filter under a vegan category.