Going Vegan? Here Are Some Vitamin Resources.

There can be confusion when entering the vegan lifestyle. One of the most confusing parts can be due to vitamins and nutrition. I hope to help remove some of that confusion in this piece. Below you will find some of the different plant-based sources that offer plenty of nutrients.

Author: Jason Rapp 

There can be confusion when entering the vegan lifestyle. One of the most confusing parts can be due to vitamins and nutrition. I hope to help remove some of that confusion in this piece. Below you will find some of the different plant-based sources that offer plenty of nutrients.   

Vitamin D 

Typically, Vitamin D can be absorbed by spending some time in the sun. However, the sun isn’t enough to keep our levels where they need to be. Below are sources for both food and supplement.  

• Mushrooms – Shiitake, Button, Maitake, Morel, and Portobello all offer high sources of Vitamin D.  
• Fortified Cereal – These types of cereal have been more of an all-in-one type of food when it comes to food. They are packed full of nutrients and minerals compared to normal cereals. 
• Fortified milk – Just like fortified cereal, these milks have a bit more of a vitamin punch compared to other plant-based milk. Some examples are Califia Farms, Oatly, Koita and SOW. 
• Supplements – These are typically once a day vitamins that can help give you a boost. One of the benefits of using supplements is you can get the exact amount of the vitamin needed. It can also be easier to take with breakfast. Some examples of these are Vegan Life Nutrition, Future Kind and Terraseed.

Vitamin B12  

B12 is normally provided by eating animal-derived food. However, there are many plant-based sources that will supply the adequate amount of b12.  

• Fortified Cereal – These types of cereal have been more of an all-in-one type of food when it comes to food. They are packed full of nutrients and minerals compared to normal cereals. 
• Fortified milk – Just like fortified cereal, these milks have a bit more of a vitamin punch compared to other plant-based milk. 
• Nutritional yeast – Nutritional yeast adds a bit of a cheesy taste to all foods it is sprinkled on. While not Solely providing b12. Nutritional yeast is fortified with vitamins including b12. 
• Supplements – These are typically once a day vitamins that can help give you a boost. One of the benefits of using supplements is you can get the exact amount of the vitamin needed. It can also be easier to take with breakfast. Some examples of these are Vegan Life Nutrition, VictuaLiV and Complement Triple B12. 

Omega’s 

Typically, when we think of Omega’s we think of fish oil or fish. There are many other ways to get your fill of omegas. These methods will not only help keep you healthy, however You will also be eating from the source instead of a thru filter.  

• FlaxSeed oil – A tablespoon of flaxseed oil. An example would be Deva flaxseed oil capsules.
• Chia Seeds – Wonderful thing about chia seeds is, like nutritional yeast it can be sprinkled on anything you want. They can even be made into a pudding for a quick snack.
• Supplements – These are typically once a day vitamins that can help give you a boost. One of the benefits of using supplements is you can get the exact amount of the vitamin needed. It can also be easier to take with breakfast. Some examples of these are Calgee,  Ritual and Deva Vegan Omega-3 DHA Supplement.

Multivitamin -Taking a once-a-day supplement is great for those who want to get all the needed vitamins and minerals in a single capsule. They can be beneficial to make sure you are getting all the nutrients you need to start your day. Some examples of these are, Vegan Life Nutrition, Terraseed, DEVA Vegan Multivitamin and Complement essential. 

Protein Powder  

Protein powder is great for those who work out and want to add a little boost to their routine. They can be good for those who feel they are short on protein level. Something to be careful about with protein powder is what type of protein is in the powder.  Vegans should not pick up any powder that has whey as this is animal derived.  Some examples of Vegan friendly protein powder are VeganSmart, Stout Nutrition, ATAQ Fuel and Vedge Nutrition. 

This is not a complete list of resources; however, it should be good to get you started on your journey.  

To stay up to date on places to get your Nutritional needs met and make some tasty food. Make sure you have the Vkind app downloaded. The app is updated often to provide you with some of the best information for a vegan on the go, plus with the social and travel features coming. It will serve as a one stop vegan resource. 

Resources

The 12 Best Vegan Protein Powders (healthline.com) 

6 BEST Vegan Multivitamins in 2023 (Iron, B12, Omega 3s) (vegfaqs.com) 

Vegan Nutrition | Vegan nutrients | Vegan health (vegansociety.com)