Vegan Diet and the Effects on Blood Formation
Vegans have some of the healthiest diets out there, but poor planning could definitely have a negative effect on blood formation. Since many would argue blood is one of the most important things in the body, it’s crucial that you keep everything running smoothly while maintaining your vegan lifestyle. Avoiding toxins, for example, could be helpful for protecting blood formation, as could getting enough B vitamins.
4 Supplements You Should Take on a Vegan Diet
Proper blood formation is essential for good health, and without quality nutrition, this natural process can suffer. Here are four supplements you should consider taking if you’re vegan if you’re concerned about blood formation.
1. Vitamin B6
B6 is a water-soluble vitamin that your body can’t store, so it’s very important to get enough each day. Many vegan-friendly food sources are limited in this vitamin, so supplementation could be crucial. [1] B6 plays a role in just about all bodily functions—including blood formation. The vitamin helps produce hemoglobin that transports oxygen in red blood cells (or erythrocytes) throughout the body’s tissues, and a deficiency could easily lead to anemia.
2. Vitamin B12
B12 is another common deficiency among vegans. Like B6, it’s one of those pesky water-soluble vitamins that can’t be stored. Now, when it comes to keeping your blood pumping, too little B12 could also lead to anemia. As part of the B-complex family, it, too, plays a pretty big role in hemoglobin production. Unfortunately, this is one of the vitamins that the body can’t make at all. As a vegan, your sources should be fortified foods and supplements.
3. Vitamin B9 (Folate)
This vitamin works in conjunction with B12 to not only aid hemoglobin production, but to also increase iron function in the body. And because so many cycles are closely related, a deficiency in folate can cause those processes to fail, leading to health issues. Megaloblastic anemia, a common type of anemia, is just one possible health issue associated with B9 deficiency. [2] Fortunately, we can always pick up the slack with our daily supplements and a healthy vegan diet. [3]
The 6 Best Vegan Supplements
As a vegan, making sure you get adequate nutrition is very important. Since many vitamins and minerals are more readily available from animal sources, it’s important to know how taking certain supplements could affect your health. Fortunately, a vegan diet can be quite nutritious and contain most of the essential nutrients you need. Still, there are some minerals and vitamins you may be missing. Here are just a few of the best supplements every vegan (and non-vegan) should know about.
Six Vegan Supplements You Should Have
Being a vegan has its share of benefits, but there are also some drawbacks you should be aware of. Vegan diets are missing crucial nutrients, like vitamin B12 and even vitamin D, so supplementing should definitely be on every vegan’s mind. While plant foods do provide an assortment of nutrients, some of them may be on the low end. Here’s six supplements you should be considering taking if you’re following the vegan lifestyle:
1. B12
One of the essential B-complex nutrients, B12 maintains brain and nervous system health. But getting enough is crucial, since low levels could also lead to anemia or even pregnancy complications. [1] [2] Unfortunately for vegans, it can be difficult getting enough B12 from plant sources; however, a vegan B12 supplement could be a great option. I highly recommend supplementing with VeganSafe™ B12, a vegan-friendly formula that contains two of the most bioactive forms of the vitamin.
2. Iron
Since your red blood cells use iron to transport oxygen and nutrients, not getting enough could lead to anemiahttp://www.dreddyclinic.com/findinformation/vv/vitamindeficiencyanemia.php. Of the two types of iron, non-heme, found in plant sources, is harder for the body to absorb. What this means is that vegans and vegetarians can have lower iron stores in the blood. This is why supplementing with iron is so important. Also, keep in mind that eating non-heme iron foods with vitamin C foods can actually increase absorption!
3. Zinc
Found in every cell in the body, zinc helps with everything from maintaining your immune system to aiding reproduction. [3] And, while zinc can be found in vegetable sources, phytates in plants can actually bind to the mineral and weaken absorption. Taking additional zinc is highly recommended for vegetarians and vegans because of this. Since the body lacks any kind of zinc storage system, zinc orotate is one form that passes quickly and easily through cell membranes, allowing the body to get the most of the mineral. Read more
