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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

Simple Habits to Avoid High Cholesterol

High cholesterol is one of the leading causes of heart disease and stroke worldwide. In India, rising cholesterol levels are becoming more common due to sedentary lifestyles, unhealthy food habits, and stress. But the good news is—you can prevent high cholesterol naturally with a few simple habits.

In this blog, we’ll explore easy, everyday steps you can take to keep your cholesterol levels in check and protect your heart.

What Is Cholesterol?

Cholesterol is a fatty substance found in your blood. While your body needs some cholesterol to build cells and hormones, too much of the wrong type—called LDL (low-density lipoprotein)—can be harmful. It can build up in your arteries and increase your risk of heart disease and stroke.

There’s also HDL (high-density lipoprotein), which is the “good” cholesterol that helps remove LDL from your body.

Why High Cholesterol Is Dangerous

Clogs arteries and restricts blood flow
Increases risk of heart attacks and strokes
Can lead to high blood pressure
May affect kidney and liver function

The scariest part? High cholesterol usually has no symptoms. That’s why it’s called a silent killer and must be managed before problems begin.

7 Simple Habits to Avoid High Cholesterol

1. Eat Fiber-Rich Foods Daily

Soluble fiber binds with cholesterol in the gut and removes it from your body.

Best foods for fiber:

Oats and barley
Apples, pears, and oranges
Beans and lentils
Flaxseeds and chia seeds

Tip: Start your morning with a bowl of oatmeal and add a fruit—it’s a heart-healthy breakfast!

2. Stay Active Every Day

Physical activity boosts HDL (good cholesterol) and burns fat that raises LDL.

What to do:

Walk briskly for 30 minutes a day
Try yoga, cycling, or dancing
Use stairs instead of the lift
Take short walks after meals

Even small movements throughout the day matter.

3. Cut Down on Saturated & Trans Fats

These fats raise your LDL cholesterol quickly.

Avoid:

Fried food, chips, and baked snacks
Ghee-heavy sweets
Processed foods with “hydrogenated oils”

Choose instead:

Olive oil or mustard oil
Grilled or baked foods
Fresh fruits and nuts as snacks

4. Manage Your Stress

Stress affects your hormones and may raise your cholesterol over time.

Try this:

Practice deep breathing or meditation
Do relaxing hobbies like reading or gardening
Take tech breaks and sleep 7–8 hours daily
Talk to someone if you’re feeling overwhelmed

A calm mind supports a healthy heart.

5. Stay Hydrated and Cut Sugary Drinks

Water helps regulate body functions and weight, which both impact cholesterol.

Do this:

Drink 8–10 glasses of water daily
Avoid soft drinks and energy drinks
Switch to herbal teas or infused water

Too much sugar can raise triglyceride levels, a type of fat in your blood.

6. Quit Smoking and Limit Alcohol

Smoking lowers good cholesterol and damages arteries. Alcohol, in excess, can also spike cholesterol and blood pressure.

Tip:
Even reducing smoking or drinking frequency helps your heart function better.

7. Get Regular Cholesterol Tests

Don’t wait for symptoms. Get your lipid profile checked every year, especially if you have:

A family history of heart disease
Diabetes or high blood pressure
Obesity or unhealthy lifestyle habits

Suggested Test:
Lipid Profile Test by Thyrocare via SecondMedic.com – includes LDL, HDL, total cholesterol, and triglycerides with home sample collection.

Normal Cholesterol Levels:

Type	Ideal Range
Total Cholesterol	Below 200 mg/dL
LDL (Bad)	Below 100 mg/dL
HDL (Good)	Above 40 mg/dL (men), 50 mg/dL (women)
Triglycerides	Below 150 mg/dL

Tips to Book a Test via SecondMedic:

Visit www.secondmedic.com
Search for Lipid Profile Test – Thyrocare
Select home collection
Fast for 9–12 hours before the test
Get results in 24–48 hours

Bonus Tips

Replace white rice with brown rice or millets
Choose low-fat milk and curd
Snack on almonds or walnuts
Cook at home more often than eating out
Maintain a healthy weight

Conclusion

You don’t need fancy diets or harsh treatments to manage cholesterol. Just a few simple daily habits can make a big difference in protecting your heart.

By eating better, moving more, managing stress, and staying hydrated, you can keep your cholesterol in check without medication in many cases.

Make your heart health a priority starting today!

Start following these simple habits to avoid high cholesterol and keep your heart happy for years to come.

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