Vitamins for Vegetarians

In a perfect world, vegetarians wouldn’t need supplements. Vitamins for vegetarians would be plentiful in food. You would get all your iron from plant sources, and you would have fabulous vitamin B, C and folate levels to assist the absorption of iron. You would get your zinc from nuts, seeds and legumes, B12 from eggs and dairy products, and you would all have perfectly functioning digestive systems to maximise the absorption of these nutrients. And you would never ever drink tea, coffee or alcohol, substances which prevent water soluble nutrients from being absorbed.

There may be a small percentage of vegetarians who fit the above description, but what about the rest of you? This is where supplements, specifically ones containing vitamins for vegetarians, can play an important role in keeping you healthy.

The best multivitamin containing vitamins for vegetarians would be one which is tailored to your specific needs. Let’s look at which vitamins and minerals are found in animal products in order to consider which ones may be lacking in the vegetarian diet.

Meat contains many minerals, including iron and zinc. Iron is needed to build healthy blood which is capable of carrying lots of oxygen to where it is needed, but many people don’t realise that iron also serves many other purposes, including building healthy hair and nails, and a strong immune system.

Meat also contains essential B vitamins such as B6, a vitamin which assists with hormone balance, and B3 which is needed for nerve function and to help prevent anxiety and depression. B vitamins for vegetarians are super important because they are needed to help the absorption of iron in the body.

One of the most important vitamins for vegetarians is vitamin B12. Vegans are at the greatest risk, but vegetarians can also be affected. B12 is essential for nervous system function and early signs of deficiency include numbness and tingling of hands and feet, poor memory and concentration, depression and anaemia. B12 is one of the most important vitamins for vegetarians to monitor, as symptoms of deficiency are not always reversible.

Vitamins for vegetarians are not the only important thing to consider – protein intake is also important. Insufficient amounts of protein can lead to fluctuating blood sugar levels, and consequently tiredness, moodiness and sugar cravings. B vitamins, chromium and magnesium are helpful in maintaining healthy blood sugar levels, but increased amounts of plant based protein at each meal such as nuts, seeds, legumes and dairy products, is also advised.

A vegetarian diet, if done properly, can be an extremely healthy choice. A good quality multivitamin and mineral supplement tailored specifically to the needs of vegetarians can be a great addition in order to ensure optimum nutrient levels in the body. For more information on the best Australian multivitamin for vegetarians, click here.