Are supplements bad for you? This is a very debatable topic, but in this blog post I’m only expressing my own personal opinion, you are free to take it or leave it 😇
In my case, some supplements really did improve my overall wellbeing. The real answer to the previous question would actually be “it depends”. Yes, it really depends. It depends on your diet, your level of physical activity, your age, your genetics and much more.
Since we’re all different and have different needs, I will simplify the complex world of supplements for you and narrow it down to the 5 supplements I find suit most people.
TOP 5 SUPPLEMENTS FOR VEGETARIANS
1. VITAMIN D3
Everyone that lives in a northern country, like Canada 🇨🇦 knows how hard it is to pass through winter without getting affected emotionally. Winter really affects people’s mood. This phenomenon is mainly caused by the lack of sun, therefore vitamin D3 is vital for a more pleasant winter.
Why vitamin D3 though? What’s the difference with vitamin D?
Vitamin D3 is actually the form of vitamin D that is best absorbed by your body, because it is the form that is naturally produced by our bodies. Vitamin D3, or Cholecalciferol, is often extracted from animal sources, such as fish, egg yolk, etc. If you are vegan, you might want to consider taking regular vitamin D, which can be extracted from lichen.
The best way to consume any supplement is in a liquid form. The body absorbs the vitamin much better when ingested in a liquid form. Moreover, regular capsules are very hard on the kidneys. Ingesting too much supplements in capsule form can weaken the kidneys and cause a kidney overload. If possible, stick to liquid supplements. Usually, for liquid vitamin D3, you should only need 1 drop a day.
2. VITAMIN B12 – METHYLCOBALAMIN
Vitamin B12 is very important, specially if you do not consume any fish, meat or eggs. This vitamin can only be found in those foods. When your body is lacking vitamin B12, you might feel depressed, extremely tired, numb, confused and experience memory loss.
What is the difference between Methylcobalamin and Cyanocobalamin? Cyanocobalamin is a synthetic version of the vitamin B12. It is better to buy the Methylcobalamin, since it’s natural, it will be assimilated more easily by your body. I usually buy the tablets that dissolves under the tongue.
3. IRON
Once again, if you are not consuming any red meat, you might have an iron deficiency. People that lack iron in their system may feel extreme fatigue, dizziness and weakness. Iron needs to be combined with vitamin B12 and vitamin D3 in order to be absorbed by your body. This is also why I recommend taking those two supplements along with iron.
The best way to ingest iron is in a liquid form. Floradix is the best brand I know for iron supplement. It’s made in Germany and is plant based, which is perfect for vegetarians and vegans. The only down side about this product is that once it’s opened, it needs to be preserved in the refrigerator and needs to be consumed in less than 3 weeks.
4. OMEGA 3
Omega 3 is a very well known health supplement. It is important to incorporate this fish oil to your daily routine. The food we eat, specially here in North America lacks omega 3. Of course you can eat fish to get your dose of Omega 3, but if you don’t eat fish that often, you might want to consider adding this oil to you diet. Omega 3 is very important for a healthy brain. It’s also very good to prevent heart disease. Omega 3 can really help to improve your concentration, it can even help with ADHD in some cases.
NutraSea is a brand that offers Omega 3 oils under different forms. They even make plant based Omega 3, for vegans and vegetarians. Try avoiding as much as possible supplements in capsules. Ingesting capsules on a daily basis is not good for your kidneys.
5. HORSE CHESTNUT
This supplement really isn’t necessary for everyone and is not specifically for vegetarians. Horse Chestnut is really good for circulatory problems. In my case, this one is very handy! I tend to have cold hands and feet all year long. Also, I often feel tingling in my hands, legs and feet as well. When I was only 14 years old, I also started having little varicose veins appearing behind my legs in the knee area.
Horse Chestnut is supposed to help with blood circulation and varicose veins. It is also very good for people suffering from hemorrhoids.
As I always say, it better to take this supplement in a liquid form. I usually buy the Horse Chestnut liquid extract from A. Vogel. You simply add 25 drops of the extract in a cup of warm water and wait 5 minutes before drinking.
