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Published on: Apr 04, 2024
2 minute read
By: SecondMedic Expert

Do Vegans Require Dietary Supplements?

The rise of veganism has sparked curiosity about whether individuals following a plant-based diet require additional supplements to stay healthy. Let's break down this topic in an easy-to-understand manner.

Firstly, vegans choose not to consume animal products like meat, dairy, and eggs. Instead, they rely on plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds. While these foods offer many health benefits, some nutrients are more challenging to obtain solely from plants.

1. Vitamin B12: This vitamin is crucial for our nervous system and red blood cell formation. It's mainly found in animal products, so vegans need to pay extra attention to it. Many fortified foods like cereals and plant-based milk contain B12, but it's still recommended for vegans to take a B12 supplement regularly to prevent deficiency.

2. Vitamin D: Known as the sunshine vitamin, vitamin D is essential for bone health and immune function. While our bodies can produce it when exposed to sunlight, many people, including vegans, may not get enough sunlight, especially in winter or cloudy regions. Taking a vitamin D supplement can ensure an adequate intake.

3. Omega-3 Fatty Acids: These healthy fats are vital for heart and brain health. While fish is a common source, vegans can get omega-3s from plant-based sources like flaxseeds, chia seeds, walnuts, and hemp seeds. However, the type of omega-3 found in plants (ALA) needs to be converted into the more active forms (EPA and DHA) in our bodies. Algae-based supplements provide EPA and DHA directly, making them a good option for vegans.

4. Iron: Iron is essential for transporting oxygen in the blood and preventing anemia. Plant-based iron (non-heme iron) is less easily absorbed than iron from animal sources. To increase absorption, pair iron-rich plant foods like lentils, tofu, spinach, and fortified cereals with vitamin C-rich foods like citrus fruits, bell peppers, or strawberries. In some cases, an iron supplement might be necessary, especially for menstruating individuals or those at risk of deficiency.

5. Calcium: We all know calcium is vital for strong bones and teeth. While dairy products are rich in calcium, vegans can get it from fortified plant-based milk, tofu, leafy greens, almonds, and sesame seeds. If you're not getting enough calcium from food, consider taking a calcium supplement to maintain bone health.

6. Iodine: Iodine is essential for thyroid function and metabolism. Seafood and dairy products are primary sources, but vegans can also get iodine from iodized salt and seaweed. Be mindful of your iodine intake, as too much can be harmful. If you're not consuming iodized salt or seaweed regularly, talk to your healthcare provider about iodine supplements.

In summary, while a vegan diet can provide many essential nutrients, paying attention to specific vitamins and minerals is crucial for overall health. Vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium, and iodine are nutrients that vegans should be mindful of and consider supplementing if necessary. By incorporating a variety of plant-based foods into your diet and staying informed about your nutrient intake, you can enjoy the benefits of a vegan lifestyle while maintaining optimal health.

Remember, individual nutrient needs may vary based on factors like age, gender, activity level, and overall health status. It's always a good idea to consult with a doctor or registered dietitian to determine your specific nutrient requirements and whether supplementation is necessary for you. With a balanced approach, you can thrive on a vegan diet and contribute to your health, the well-being of animals, and the planet.

Read FAQs

A. Yes, some supplements like B12, vitamin D, and omega-3s are recommended for optimal health on a vegan diet.

A. Vegan diets can be balanced, but certain nutrients like B12, vitamin D, and omega-3s may require supplementation.

A. Vegans may lack B12, vitamin D, omega-3s, iron, calcium, and iodine, necessitating supplements for optimal health.

Read Blog

20% Health Time | A Smarter Way to Build Workplace Wellbeing

Modern workplaces are increasingly recognising that employee health is not separate from performance—it is foundational to it. Long work hours, constant digital connectivity and rising stress levels have led to burnout, lifestyle diseases and declining engagement across industries. In this context, the concept of 20% Health Time has emerged as a forward-thinking approach to workplace wellness.

20% Health Time allows employees to dedicate a portion of their paid working hours specifically to activities that support physical, mental and preventive health. Rather than treating wellness as an after-hours responsibility, this model integrates health directly into the work culture.

What Is 20% Health Time?

20% Health Time is a structured workplace initiative where employees are encouraged or allowed to spend approximately one-fifth of their working time on health-related activities.

These activities may include:

physical exercise or movement breaks
mental wellness practices
health education sessions
preventive health screenings
stress management and recovery

The core idea is simple: healthier employees perform better and sustain productivity longer.

Why Traditional Wellness Programs Fall Short

Many organisations offer wellness benefits such as gym memberships or annual checkups. While valuable, these programs often fail because:

employees lack time to use them
wellness is seen as optional
participation remains low
benefits are disconnected from daily work

20% Health Time addresses these gaps by embedding wellness into regular work hours.

Why Health Time Matters in Today’s Workplace

Rising Lifestyle Disease Burden

Public health data shows increasing rates of:

diabetes
hypertension
obesity
mental health disorders

These conditions affect working-age adults and directly impact productivity and healthcare costs.

Burnout and Mental Fatigue

Constant pressure and lack of recovery time lead to:

chronic stress
disengagement
absenteeism
high attrition

Health Time creates space for recovery and resilience.

Sedentary Work Culture

Desk-bound work contributes to:

musculoskeletal problems
cardiovascular risk
low energy levels

Dedicated health time encourages movement and prevention.

How 20% Health Time Benefits Employees

Improved Physical Health

Regular movement and preventive care reduce long-term health risks.

Better Mental Wellbeing

Time for mindfulness, rest and stress management improves emotional balance.

Higher Energy and Focus

Healthy routines improve concentration and reduce fatigue.

Empowerment and Autonomy

Employees feel trusted to manage their wellbeing, increasing engagement.

How Employers Benefit from 20% Health Time

Increased Productivity

Healthy employees work more efficiently and make fewer errors.

Reduced Absenteeism

Preventive care lowers sick days and health-related disruptions.

Lower Healthcare Costs

Early detection and healthier habits reduce long-term medical expenses.

Stronger Employer Brand

Wellbeing-focused policies attract and retain top talent.

Sustainable Performance

Health Time supports long-term performance rather than short-term output.

Activities That Fit into 20% Health Time

Organisations can tailor activities based on workforce needs:

guided fitness or yoga sessions
walking or movement breaks
mental health workshops
preventive health checkups
nutrition education
stress and sleep management programs

Flexibility ensures inclusivity across roles and work models.

Evidence Supporting Health Time Initiatives

Workplace health research consistently shows that:

preventive health improves productivity
employee wellbeing programs reduce burnout
time invested in health yields measurable returns

According to WHO and workplace wellness studies, integrated health initiatives deliver better outcomes than standalone benefits.

Addressing Common Concerns

“Will this reduce working hours?”

No. Health Time improves efficiency, offsetting time spent through better performance.

“Is it suitable for high-pressure roles?”

Yes. High-stress roles benefit the most from structured recovery time.

“How do we measure impact?”

Metrics may include:

reduced absenteeism
improved engagement scores
lower healthcare claims
better retention

Implementing 20% Health Time Effectively

Successful implementation requires:

leadership support
clear guidelines
flexible scheduling
inclusive activity options
regular feedback

Health Time works best when seen as a cultural shift, not a perk.

Long-Term Impact on Organisational Health

Over time, organisations adopting Health Time observe:

healthier workforce
improved morale
reduced burnout
stronger team cohesion
sustainable growth

These benefits compound year after year.

Conclusion

20% Health Time represents a progressive shift in how organisations view employee wellbeing. By dedicating work time to health, companies acknowledge that productivity and wellbeing are deeply connected. Rather than reacting to burnout and illness, Health Time promotes prevention, balance and resilience. In a future where talent, performance and sustainability matter more than ever, integrating health into the workday is not a luxury—it is a strategic necessity.

References

World Health Organization (WHO) – Workplace Health Promotion Guidelines
Indian Council of Medical Research (ICMR) – Lifestyle Disease and Work Health Reports
NITI Aayog – Preventive Healthcare and Workforce Wellbeing Strateg
Lancet – Workplace Wellness and Productivity Studies
Harvard Business Review – Employee Wellbeing and Performance Research
Statista – Corporate Wellness Trends and ROI Data

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