The 3 Supplements I Take Daily as a Plant-Based Dietitian
- 1/26/23
The best way to meet your nutrition needs is by eating a well-balanced diet, but it’s not always possible to rely on foods alone. I follow a plant-based diet, so I avoid eating animal products and byproducts. Instead, my diet is predominantly made up of whole plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes.
While a plant-based diet has plenty of evidence behind its health benefits, there are a few nutrients that are more difficult to come by only with plant foods. Because of this, I’ve added a handful of supplements that complement my diet to support my optimal health.
If you’re curious about what products a plant-based registered dietitian uses to supplement their diet, when, and why, continue reading below.
Vitamin B12
Vitamin B12 is the most important supplement to take on a plant-based diet, but research suggests that certain populations should be screened for deficiency regardless of their diet. Vitamin B12 is made by bacteria that live in the soil, which is a primary way that animals obtain it.
The best food sources of vitamin B12 are meat, poultry, and seafood, as well as nutritional yeast and plant milk that have been fortified with B12. However, these plant sources can be inconsistent and inadequate for meeting needs. That’s why I use mykind Organics B12 Organic Spray, which provides 500 mcg of vegan methylcobalamin per spray. Because B vitamins are known to provide energy, I like to take my B12 in the morning rather than closer to bedtime.
There is no standardized upper limit for vitamin B12, as it is a water-soluble vitamin, and the body will excrete any excess. As for dosing, supplemental vitamin B12 may be taken anywhere from once per week up to three times per day, depending on the amount in your supplement and your requirement. Only a small portion of high-dose B12 is absorbed at a time, so I choose to take a larger dose 3-4 times weekly for a steadier supply to my body.
Vitamin D
Vitamin D is often referred to as “the sunshine vitamin” because our skin produces it when exposed to direct sunlight. However, the majority of us don’t spend enough time outside to make all of the vitamin D we need this way. In fact, over one billion people worldwide are affected by vitamin D insufficiency and deficiency. Furthermore, several factors contribute to our ability to produce vitamin D with the sun, such as age, sex, geographical location, and skin pigmentation.
The other place to get vitamin D is through our diet. Certain animal foods, particularly fatty fish and egg yolks, as well as fortified foods like dairy milk, plant milk, cereals, and orange juice, are the best sources. However, diet alone is generally not enough to meet vitamin D needs for most people today.
That’s why I take a vitamin D supplement as part of my daily routine. I like mykind Organics Chewable Vitamin D3, which provides 2,000 IU of vitamin D per serving. It contains vitamin D3 or cholecalciferol. Research shows this form is better at raising blood levels than vitamin D2 or ergocalciferol. Vitamin D is a fat-soluble vitamin, which means it’s better absorbed alongside a dietary source of fat. That’s why I generally take it in the evening with my dinner.
Additionally, this product is vegan. It’s made using lichen, a unique vitamin D-producing organism that is actually a symbiotic relationship between a fungus and an alga, instead of lanolin, an oil produced by sheep’s wool commonly used in vitamin D3 supplements.
Before starting a vitamin D supplement, it’s best to have your blood levels checked. This can help ensure you’re taking an appropriate dose and identify if you have a deficiency to correct first.
EPA + DHA
Fatty fish and seafood are the richest sources of DHA and EPA, which are important omega-3 polyunsaturated fatty acids for health. Plant foods like nuts and seeds contain ALA, another fatty acid and precursor to EPA and DHA. However, the conversion rate of ALA to these is very low.
Adding an omega-3 supplement, like Garden of Life Minami Algae Omega-3 Vegan DHA, is an easy way for me to get them into my diet regularly. Each serving contains 500mg DHA plus 1.5mg Astaxanthin, which is a carotenoid and antioxidant. While most omega-3 supplements are made from fish or krill oil, this product is vegan and derived from algae instead.
I take omega-3 in the evening with my dinner, which helps prevent any digestive side effects it may cause on an empty stomach. Additionally, the enzyme lipase is released during the digestion of the fats in my meal, which helps break down the omega-3 supplement and make it more bioavailable to my body.
Bottom Line
Even the healthiest diet may benefit from the addition of certain nutritional supplements. If you decide to take supplements, be sure to choose ones made by reputable brands and have been third-party tested for quality, safety, and purity. Always speak with your healthcare provider or registered dietitian before adding a new supplement to your routine.
