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What Supplements Should Vegetarians Take?

Knowing what supplements vegetarians should take is important for those who follow this diet. A vegetarian diet may leave us lacking some essential nutrients. We guide you through the must-have vitamins and mineral supplements vegetarians should take to help contribute to a healthy lifestyle.

Table of Contents:

Why Vegetarians May Lack Essential Nutrients

Vegetarian diets exclude meat, fish, seafood, poultry, gelatine or animal rennet, or stock and animal fats. These foods contain many nutrients that we need to lead a healthy lifestyle. Vegetarians may need to take supplements which include the nutrients they may lack naturally due to their diet. Vegetarian supplements can help bridge the gap between the missing nutrients 

Although there are many benefits to a vegetarian diet, removing certain foods from the diet may leave one lacking in certain nutrients and more at risk of vitamin and mineral deficiencies. There are vitamins and minerals which are naturally found in meat-based foods. Vegetarians may need supplements to provide those with this diet an easy way to balance their nutrition.

What Supplements Do Vegetarians Need? 

Vegetarians should take supplements which enables them to receive a rounded nutritional intake, including the essential vitamins and minerals the body needs. Supplements vegetarians need include:

Vegetarians should take supplements which include nutrients which are designed to bridge the gap in the vitamins and minerals that may be lacking from diet. Always follow nutrient reference value guidelines when you include supplements vegetarians need alongside your diet. 

Types of Vegetarian Diets 

There are a few different types of vegetarianism. Though all vegetarian diets exclude meat, fish, seafood, poultry, gelatine or animal rennet, insects, stock and animal fats. In addition, many may choose to include or exclude other animal products such as dairy or eggs. 

  • Lacto-ovo-vegetarians exclude meat, but include dairy and eggs. 
  • Lacto-vegetarians exclude meat, and may include dairy, but not eggs.
  • Ovo-vegetarians exclude meat, and may include eggs in theirs, but not dairy.

Supplements Vegetarians Should Take

Iron

Iron is one of the supplements vegetarians should take. Most commonly found in red meat, it is a mineral that those who are vegetarian are likely to miss out on.

Recommended daily dosage

  • ​​8.7mg a day for men over 18
  • 14.8mg a day for women aged 19 to 50
  • 8.7mg a day for women over 50

What is it good for? There are multiple benefits of iron which include its roles in energy, and transporting oxygen around the body.

If levels are low: Iron deficiency can be more common in vegetarians, and can cause tiredness, shortness of breath, and noticeable heartbeats.

Iron supplements which are suitable for vegetarians can help you ensure your levels stay at their optimum.

Vitamin D

A vitamin vegetarians may need to supplement is vitamin D. This is because this type of vitamin is often found in animal products such as fish and beef liver.

Recommended daily dosage: 1000IU of vitamin D per 25kg of body weight.

What is it good for? Vitamin D benefits your immune system, bone health, and muscle function.

If your levels are low: Vitamin D deficiency can cause aching bones and weak muscles. 

If you are vegetarian, or limit the animal products you include in your diet, then vitamin D supplements could encourage you to meet the recommended intake.

Vitamin B

The B vitamins are a group of compounds which have different roles within the body - vitamin B12 is the most common. A B complex is the best way to supplement to maintain levels of all B vitamins. Vitamin B12 isn’t often found in plant-based foods, so those who reduce their meat-based meals may struggle to source this nutrient naturally.

Recommended daily dosage: Adults (aged 19 to 64) need around 1.5 micrograms a day of vitamin B12. 

What is it good for? Vitamin B benefits your immune system, energy levels, and blood health.

If levels are low: Vegetarians may need to take supplements in order to avoid vitamin B deficiency.   

Ensuring you include vitamin B supplements as one of the vitamins that vegetarians need is essential to ensure a balanced nutritional intake. 

Vitamin K2

Vitamin K is an essential supplement vegetarians should take which is responsible for normal blood clotting. Vitamin K is separated into K1 and K2. K1 comes from plant material and can be found in vegetarian diets, however K2 is found in meat, cheese, and eggs, so vegetarians may struggle to intake the required amount.

Recommended daily dosage: 1 microgram a day of vitamin K for each kilogram of their body weight.

What is it good for? Vitamin K benefits the blood, bones, and heart health, so including vitamin K supplements in your diet is essential to maintain balanced health. 

If levels are low: Vitamin K deficiency, which can mean your wounds struggle to heal after a cut or scratch. 

Vitamin K supplements can encourage vegetarians to improve their intake of this essential nutrient. 

Magnesium 

Minerals are vital supplements vegetarians should take to support multiple essential processes within the body. While this mineral can be found in non-meat foods, it is a supplement vegetarians need, especially if they are pregnant, elderly, or have certain health issues.

Recommended daily dosage: For ages 19-64 years, 300mg per day for men, 270mg per day for women.

What is it good for? Magnesium benefits your muscles, may improve mood, and can support your sleep. 

If levels are low: Magnesium deficiency often makes you feel fatigued, have poor sleep, and may cause heart palpitations. That is why it is important to ensure you intake the correct magnesium dosage of your supplements vegetarians need. 

Magnesium supplements can be taken topically, meaning they are applied to the skin, rather than ingested. 

Selenium 

Selenium is a type of mineral known as a trace mineral. Selenium is sourced in organ and muscle meats, as well as eggs and dairy.

Recommended daily dosage: For adults (18 years and older), the recommended intake per day is 70 μg per day. The safe upper limit is 300 μg per day. 

What is it good for? Selenium benefits vital functions within the body including immunity, DNA synthesis, and protection from oxidative stress. 

If levels are low: Selenium deficiency can cause fatigue and a weakened immune system, so avoiding low levels is essential. 

Therefore, it can be a supplement vegetarians need, and many may take selenium supplements to balance their intake. 

Other Supplements Suitable for Vegetarians

Whilst there are many nutrients which can be found in a vegetarian diet, there are other supplements which are suitable for vegetarians. Vegetarians should be able to source these from their food groups naturally, however they can help to ensure you have recommended levels. These supplements suitable for vegetarians include:

Vitamin C

Vitamin C is one of the vitamins vegetarians need. It is found in citrus fruits, and a variety of vegetables, so sourcing this as a vegetarian is still possible through your diet.

Recommended daily dosage: Adults aged 19 to 64 need 40mg of vitamin C a day.

What is it good for? Vitamin C benefits your skin, bones, and immune system. 

If your levels are low: Vitamin C deficiency can cause dry skin, weak bones, and slow healing wounds. 

Including the nutrient through vitamin C supplements is important to avoid the harmful side effects of low levels, and BetterYou’s supplements are suitable for vegetarians. 

Zinc

Zinc is a mineral which is present in every cell in the body, and is responsible for the function of over 300 enzymes. Sources of the mineral include red meat, poultry, oysters, and milk. It may be more likely for vegetarians to miss out on essential zinc sources due to their restricted diet.

Recommended daily dosage: For adults aged 19-64, ​​9.5mg for men, 7mg for women.

What is it good for? Zinc benefits include aiding with cell growth, making proteins, and immune health.

If levels are low: Zinc deficiency can cause mental tiredness, difficulty healing wounds, and hair loss.

Zinc supplements are some of the supplements vegetarians need to help avoid these low levels and see the benefits of the mineral.

Calcium

Calcium is a supplement suitable for vegetarians as it is the most abundant mineral in the body. It is found in dairy products, so those who reduce their intake of dairy or exclude it entirely may be lacking in calcium.

Recommended daily dosage: 1,000mg per day for adults

What is it good for? Calcium and magnesium benefits include supporting your bones. Magnesium works to encourage your body’s absorption of calcium, and helps avoid it depositing in tissues rather than your bones. 

If levels are low: Calcium deficiency could cause muscle spasms, confusion, and tingling in the hands and feet. Without sufficient levels of calcium, you may experience these unwanted health symptoms. 

BetterYou’s magnesium and calcium lotion includes the two minerals together for optimal performance. 

Turmeric

Turmeric is included as one of the supplements vegetarians should take, thanks to its active ingredient, Curcumin.

Recommended daily dosage: Our oral spray delivers 1,300mg turmeric root equivalent (850mg Cyclocurmin®).

What is it good for? Turmeric supplements can give you all the benefits of this great super-food. 

Our Turmeric Oral Spray is vegetarian friendly and designed for hassle-free supplementation. 

Multivitamins

Multivitamins can be a great way for vegetarians to take the supplements they should. A combined dosage can include all the supplements vegetarians should take. Our Multivit Oral Spray is vegetarian approved, and contains 14 essential nutrients designed to be a fast, convenient way for vegetarians to take vitamins.  

Vegetarian Society Approved Supplements from BetterYou

Our supplements vegetarians should take have Vegetarian Society approval. The approval is after a stringent programme of checks which prove all the ingredients used are vegetarian-friendly and not tested on animals.

Our pill-free formulations mean supplementing your nutrients alongside your vegetarian diet is easier and more hassle-free than ever. Our oral spray supplements are simply sprayed into the mouth, with great-tasting natural flavours that make it simple to prioritise your health.

No one has to miss out on their health with BetterYou. We have vegan supplements to deliver the supplements vegans should take, as well as gluten-free supplements, for all your dietary requirements. 

Supplementing with BetterYou

At BetterYou, we specialise in pioneering pill-free nutritional supplementation. From energy supplements to give that needed boost, to sleep supplements for helping you drift off at night. With our oral sprays, it’s easier than ever to support your healthy lifestyle.
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