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Supplements on a Vegan Diet - Are Vegan Diets Nutritionally Complete?
If a vegan diet was healthy, you wouldn't need any supplements. I eat meat and I don't take supplements, so my diet must be natural for humans and healthier than yours.
Oh, carnist logic. Does it really mean that veganism isn't healthy if vegans have to take supplements to maintain optimal functioning of bodily systems?
No, and I'll tell you why.
If a vegan diet was healthy, you wouldn't need any supplements. I eat meat and I don't take supplements, so my diet must be natural for humans and healthier than yours.
Oh, carnist logic. Does it really mean that veganism isn't healthy if vegans have to take supplements to maintain optimal functioning of bodily systems?
No, and I'll tell you why.
Carnists/Omnivores/People eating the Standard American Diet like to harp on the idea that a vegan diet couldn't possibly healthy. That humans are meant to eat meat, or even MUST eat meat (and other animal products) to survive.
They cry: Protein! and Iron! and B12! in the hopes that you'll get freaked out by them yelling random macro and micronutrients in your face, forget all of the scientific evidence, and give up on veganism.
Unfortunately for them, vegans don't give up quite so easily.
So can you get protein on a vegan diet? Yes.
Can you get enough iron? Yes.
Can you get B12? Not really.
But, BUT, hear me out on this one, neither can carnists. Everyone, regardless of diet, is at risk of B12 deficiency. It is estimated that as many as 40% of the US population are deficient in B12, and let me tell you, as much as I wish 40% of the US population was vegan, they're not.
So, yeah, vegans should be taking B12 supplements. But so should vegetarians and carnists. We're all in this "B12-deficiency-waiting-to-happen" boat together, people.*
*Fun fact: most B12 that the animals we raise for food get comes from B12 shots. So if you eat meat, you're just getting a second0hand B12 supplement.
So, B12 aside, if we can get all of the nutrition we need from a vegan diet (and we can, says every major dietetics association I've seen) then why do some vegan and plant-based doctors and nutritionists recommend taking various supplements?
Because:
A) No one is perfect. And:
B) Everyone is unique.
No One Is Perfect
No matter how well you plan your diet, no matter how many superfoods you consume, no matter how many green veggies you pack into your daily smoothie, you will not be perfect. You will not get the exact RDA for every macro and micronutrient every single day. If you're anything like me, you're really bad at planning your diet and sometimes just want to eat cereal and potatoes and there's nothing wrong with that, OK??
Sorry. That got a little out of hand.
But really, it's hard to eat a perfectly planned diet all of the time. And even if you could, we've got to look at what we're working with. Produce isn't as nutritionally dense as it once was, our soil is being depleted, and buying a wide variety of fresh, seasonal, locally grown produce isn't always possible depending on your area and pocketbook.
So let's be a little kinder to each other, ok? Sometimes taking a supplement is the best way to be sure you're getting enough of an important nutrient, without having to obsess over it.
And really, that's better for everyone.
Everyone Is Unique
Some people are pre-disposed to certain nutrient deficiencies like anaemia, just like some people are pre-disposed to liking horrible music. We're all unique snowflakes, and that's great.
What this means is that some people need to get more of certain nutrients than others, and sometimes that means they need to supplement their diet with concentrated sources of those nutrients.
Just leave them be already, ok?
The Supplements I Take
I am not prescribing anything here because I'm not a doctor or a nutritionist. I am simply sharing my experience!
Every day I take B12 and vitamin D, two nutrients that even vegetarians and carnists are likely low on. We touched on B12 earlier, and most people are aware that if you live in a less sunny climate, a vitamin D supplement is a good idea.
A couple times a week I'll take an algea-derived omega-3 supplement (because unless I'm really focusing on it, I tend to forget to eat the plant-based foods that provide omega-3 like ground flaxseeds) and biotin (or vitamin B7) which is meant to aid in maintaining healthy hair, skin, and nails. As you probably know, my hair is quite long and I haven't had it cut for about 4 years. In light of this I like to try to keep it as healthy as I can!
For those who are curious, here are the specific supplements I take:
Vitamin B12 - SBR Nutrition Liquid Dietary Supplement* (You use the dropper to pop it under your tongue and hold it for 30 seconds then swallow. It tastes like cherries!)
Vitamin D - Vitashine by Vegetology 2500iu Vitamin D3 Tablets (This is the only Vegan Society Registered Vitamin D3 supplement)
Omega-3 - Opti3 by Vegetology Omega-3 EOA & DHA Capsules (This one also contains a dose of their vitashine vitamin D3, so you can take this one supplement daily for both uses, if you like!)
Biotin - SBR Nutrition Liquid Dietary Supplement* (You also pop this one under your tongue, but this one is vanilla flavour!)
The point is, taking supplements does not invalidate the health benefits of a plant-based vegan diet. So carnists, I'd appreciate it if you'd stop implying it does!
Do you take any supplements? Why or why not? Let me know in the comments below!
Until next time,
*The products from SBR Nutrition were sent to me for review, but all opinions are my own. I have been using them and plan on repurchasing with my own money when they run out. If you're interested in giving them a try you can use the code: plantSBR for 20% off your purchase on their website or amazon.com. If you purchase through amazon.ca you can email Neil at neil@sbrnutrition.com letting him know that I sent you and 20% will be refunded after your product ships!
I am not an affiliate for SBR Nutrition, so I don't make any commission if you decide to purchase from them. If you do want to kick me some change then click the image below and then make your purchase - that way Amazon will send me a couple cents with no extra cost to you!
Q&A #2: Should animals be used in the military and police force?
It's time for another Q&A! Don't forget to leave your own questions in the comments below :)
It's time for another Q&A! Don't forget to leave your own questions in the comments below :)
Watch it on YouTube HERE!
QUESTIONS...
ONE Is it enough to eat properly to be vegan, or do you also have to forgo leather, wool, silk, etc.? (0:14)
TWO What are your thoughts on the “If Meat Eaters Talked Like Vegans” video? (1:44)
THREE What is your workout routine? (3:24)
FOUR What do you eat before and after your morning workout? (4:27)
FIVE Was are your thoughts on service dogs and police dogs? (5:37)
SIX How do you keep and organize recipes? (9:21)
SEVEN Favourite vegan handbag brands? (10:18)
EIGHT Tips for a college student trying to be vegan? (11:51)
LINKS TO THINGS I TALKED ABOUT...
Thoughts on leather: http://plantbasedbride.com/blog/should-you-get-rid-of-all-your-leather-now-that-youre-vegan
Thoughts on silk: http://plantbasedbride.com/blog/no-silk-please
WOG Love Yourself Program: http://wayofgray.com/
Breakfast Smoothie Bowl on Insta: https://www.instagram.com/p/BFxBwSpOgzl/?taken-by=elizabethturn
My thoughts on zoos: http://plantbasedbride.com/blog/top-ten-problems-with-zoos
My thoughts on SeaWorld: http://plantbasedbride.com/blog/seaworld
My pinterest (where I save recipes!): https://www.pinterest.com/elizabethgturn
My matt and nat wallet and purse review: http://plantbasedbride.com/blog/matt-nat-handbag-and-wallet-reveal
Matt and Nat: https://mattandnat.com/
Gunas New York: http://shrsl.com/?~clon
How to go vegan: http://plantbasedbride.com/blog/go-vegan
Tips for going dairy free: http://plantbasedbride.com/blog/go-dairy-free
Music: http://www.bensound.com/
What do you want answered in my next Q&A video? Let me know in the comments!
Until next time,
Should You Worry About Your Body's pH?
Have you ever heard someone talk about alkalizing their body? Or avoiding a food because it's too acidic? Did you think to yourself: "Wow, that health-nut has reached a new level of crazy!"? There was a time I would have agreed with you, that spending time worrying about your body's pH was going too far down the road to orthorexia, but after more time and research I've discovered that maintaining a balanced pH should be more than a blip on your radar if you're looking to create an environment for optimal health. (Am I the only one who just imagined a futuristic, sleek, blinking health-radar? I am? Never mind, then...) And aren't we all looking for a way to live a longer, happier, disease-free life?
Have you ever heard someone talk about alkalizing their body? Or avoiding a food because it's too acidic? Did you think to yourself: "Wow, that health-nut has reached a new level of crazy!"? There was a time I would have agreed with you, that spending time worrying about your body's pH was going too far down the road to orthorexia, but after more time and research I've discovered that maintaining a balanced pH should be more than a blip on your radar if you're looking to create an environment for optimal health. (Am I the only one who just imagined a futuristic, sleek, blinking health-radar? I am? Never mind, then...) And aren't we all looking for a way to live a longer, happier, disease-free life?
What's pH again?
If it's been a while since high school, you may have forgotten all about pH. And that's ok! (That's what I'm here for.) pH measures the hydrogen ion concentration of a given solution. High concentrations of hydrogen ions result in a low pH rating and low concentrations of hydrogen ions result in high pH rating. If that sounds backwards to you, you aren't alone. But it all makes sense scientifically, I promise!
The pH scale ranges from 0 to 14, where 0 is the most acidic, 7 is neutral, and 14 is the most basic (or alkaline). See below for examples of different substances and their pH value.
Image from schoolofpermaculture.com
What is your body's pH?
The optimal pH for human blood and tissues is in a very small range, between 7.35 and 7.45 on the pH scale (slightly alkaline). Unfortunately, the average modern diet results in a slightly acidic body of around 6.6 or lower. While 7.4 is the perfect pH level for many tissues in the body, there are some areas that require different levels to properly carry out their function. As you can see in the graphic above, stomach acid is a 1 on the scale, requiring tissue ranging from 1.35-3.5 on the inside layers to 6.9 on the outer layers of the stomach to prevent injury. We see a similar phenomenon in the vagina, where a pH of less than 4.7 protects against microbial overgrowth.
When we are born our bodies are perfectly balanced, but as we grow and make our own food choices our pH shifts. Unfortunately for us, any shift away from the small range of ideal pH values results in negative effects on our health.
Why is body pH important?
The human body has evolved to exist in an alkaline state. It can't thrive in an acidic one, and when it remains in an acidic state for too long many health problems start to develop. An acidic body causes insulin sensitivity (which leads to weight gain), reduces the amount of oxygen delivered to cells, accumulates cholesterol in arteries, causes tissues to regenerate more slowly (resulting in early signs of aging), and backs up the body's elimination system (keeping toxins in the body for longer than they should be). Luckily for us, there are controls in the human body that resist swinging too far in either direction. But even a small change in either direction can cause unpleasant side-effects.
The acidic body
The average person of today eats a diet low in magnesium, potassium, and fibre while rich in saturated fat, simple sugars, and sodium. This kind of diet can result in metabolic acidosis (an acidic body). The effect is exaggerated in the aging population, as there is a gradual loss of renal acid-base regulatory function over time (the kidneys lose their ability to balance the body's pH effectively).
Why should you care about metabolic acidosis? Because it can lead to osteoporosis as well as fatigue, headaches, insomnia, breathing difficulties, heart palpitations, hot and dry skin on the hands and feet, increased stress and anxiety, inflammation (which can result in arthritis), and supported growth of abnormal cells. To explain how acidosis can lead to osteoporosis, let me quote my post Building Strong Bones with Plants:
"So what happens when the animal protein in milk lowers our pH below the optimal level? Your body, recognizing the need to alkalize, goes in search of a substance to do the job. It finds phosphate, which is great at neutralizing strong acids and bases. And where does your body find phosphate? In the calcium phosphate salts that are the structural component of your bones and teeth. The body pulls the calcium phosphate stored in the bones out into the blood to alkalize it, using the phosphate for that purpose and excreting the calcium in the urine.
That's right, when you eat or drink animal products, including cow's milk, you cause calcium to be pulled from your bones and peed out.
Over time, this drawing on calcium phosphate reserves to neutralize the acid-forming effect of animal protein can lead to structural weakness in your bones and teeth (or osteoporosis). Not only that; increasing your calcium excretion through the genito-urinary system can raise your risk of developing calcium-rich kidney stones."
It is estimated that the amount of calcium lost in urine in humans eating the average modern diet over 20 years could be as much as 480gm, or half the skeletal mass of calcium. While urinary calcium loss is not a direct indicator of osteoporosis, this number is staggering.
Are you starting to worry about your pH yet?
The alkaline body
With an interest in keeping perspective, I feel it's important to mention that while an acidic body is not healthy, neither is a body that is too alkaline. Alkalosis (a body with a pH over 7.45) can cause confusion, light headedness, nausea, and twitching or numbness of the muscles.
Which foods promote a healthy pH in the body?
As you can see from this list, all of the alkalizing foods are vegan, while all animal products cause acid formation in the body. Choosing a vegan diet automatically shifts your pH closer to ideal by way of eliminating animal protein, and reducing your consumption of grains, simple sugars, alcohol, and processed foods will improve your pH balance even further! Hopefully this post has demystified body pH for you and shown you how very easy it is to improve your pH balance, especially on a plant based diet!
Until next time,
Have any questions or opinions about pH? Speak your mind in the comments below or on social media!
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