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1. which vitamins are particularly important in a vegan diet?
Many people nowadays follow a vegan diet. This means that they abstain completely from animal products. This usually means meat or fish, but a vegan diet also includes foods such as eggs, milk, butter and cheese. However, there are sometimes shortages in a vegan diet. There are vitamins and minerals that are largely only found in animal foods. Because of this, deficiencies often occur that are difficult to restore with plant-based products. For this reason, supplementing vitamins in the form of supplements can be very useful. In this blog, you'll learn more about three vitamins that play a big role in a vegan diet.
2. vitamin B12
Vitamin B12 often plays a very big role in vegans. The reason for this is that vitamin B12 is present in sufficient quantities in animal foods. Vitamin B12 is found primarily in offal. For this reason, it is best for vegans to supplement vitamin B12 in the form of dietary supplements.Vitamin B12 is of great importance to the human body. It is essential for blood formation, fat and protein metabolism and cell renewal. The body needs to absorb vitamin B12 daily through a healthy and balanced diet. Excess vitamin B12 can only occur through intravenous administration. Symptoms of vitamin B12 excess would be nausea, vomiting and flushing.
3. vitamin B2
Vitamin B2 from animal foods can be utilized better than vitamin B2 from plant products. However, there are some plant foods that are high in vitamin B2 such as legumes, nuts and almonds. Riboflavin participates in the breakdown of nutrients. From the nutrients energy is obtained, which the human organism needs for all processes. For this reason, vitamin B2 ensures the maintenance of all bodily functions in the body. In addition, the vitamin is important for the defense against disease, growth and development of the embryo.
4. vitamin D3
Vitamin D3 is very important for humans. It helps build bones and teeth in combination with calcium. Vitamin D3 is a fat-soluble vitamin. Generally, vitamins are defined as organic compounds that are best taken daily. However, vitamin D3 is an exception. Unlike other organic compounds, the human organism can produce vitamin D3 itself. The vitamin is produced when the skin is exposed to sunlight, which requires sunlight. When exposed to high levels of sunlight, approximately 80% of vitamin D3 can be produced by the body itself. Since one is not exposed to sunlight, especially in winter, one should supplement vitamin D3 in the form of dietary supplements to counteract a vitamin D3 deficiency.
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5. conclusion: Which vitamins are especially important in a vegan diet?
Vitamin D3, vitamin B12 and vitamin B2 play a particularly important role in a vegan diet. Many foods are contained in larger quantities in animal foods. For this reason, a supplementation of vitamins in the form of dietary supplements can be very useful. You can choose between tablets and capsules. Both forms are easy to use and enter the circulation quickly.
- Vegan diets: practical advice for athletes and exercisers.
Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies
The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring
Anti-Inflammatory Effects of a Vegan Diet Versus the American Heart Association-Recommended Diet in Coronary Artery Disease Trial