Dietary Supplements for Vegetarians and Vegans
Eating a vegetarian or vegan diet has long since ceased to be just a trend. More and more people—especially women—are choosing a predominantly or even entirely plant-based diet. Some do it for ethical reasons; others because they want to be more mindful about their diet. Speaking of which: Many studies have already shown that these diets can have a positive effect on overall well-being. Furthermore, vegans and vegetarians are generally better supplied with plant-based nutrients, such as phytochemicals, than those who eat a mixed diet.
However, following a strictly or predominantly plant-based diet requires a good understanding of nutrients and related topics, since simply eliminating all animal products isn’t enough on its own. Vegans and vegetarians must identify and ensure they have access to alternative sources of protein, omega-3 fatty acids, and essential nutrients such as vitamin B12 or iron.
Basic Care & Increased Needs
Essential nutrients for targeted supplementation in a plant-based diet.
Omega-3
Vegan omega-3 fatty acids from microalgae to provide you with a targeted supply of EPA and DHA.
Proteins & Amino Acids
Plant-based proteins and essential amino acids to supplement your protein intake.
TESTIMONIALS FROM TISSO PARTNERS
“I’ve been working as a naturopath for 15 years, and I’ve been recommending TISSO products for just as long. What continues to impress me time and again is the outstanding quality and the well-thought-out formulation of each product. What’s also worth highlighting is that the products are based on the latest scientific findings and take into account the company’s own studies and observational data.”
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“As a naturopath, I greatly value my collaboration with TISSO, as their work focuses on both our microbiome and our mitochondria. Their holistic dietary supplements combine active ingredients from orthomolecular medicine, phytotherapy, and mycotherapy. For me, TISSO is a reliable partner that supports my patients’ health.”
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"I've been a naturopath for twenty years and have been working with TISSO products for over seven years. What pleases me most is receiving positive feedback from patients and seeing the results reflected in their test results."
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Potentially Critical Nutrients for Vegans and Vegetarians
A well-balanced and varied vegan and vegetarian diet can generally provide all essential nutrients—with the exception of vitamin B12. Nevertheless, there are some nutrients that are typically consumed in insufficient amounts in such diets, which can ultimately lead to a deficiency.| Potentially Critical Nutrient | A Challenge for Vegans/Vegetarians | Good alternative sources of this nutrient |
|---|---|---|
|
Iron |
found only in animal-based foods in a form that the body can easily absorb |
Pumpkin seeds, sesame seeds, nuts, whole grains, millet; if necessary, a highly bioavailable and well-tolerated iron supplement (see tip below!) |
|
Iodine* |
found in large quantities in marine animals |
Algae |
|
Zinc |
found in dairy products and meat |
Nuts, seeds, kernels, legumes, whole grains |
|
Vitamin D3* |
found in fatty ocean fish and synthesized by the body through exposure to sunlight |
Increasing the body's own production through sunlight or dietary supplements |
|
Vitamin B12 |
found exclusively in animal-based foods |
Mushrooms, legumes, almonds, spinach |
|
Vitamin B2 |
Nuts, broccoli, kale, spinach, fennel |
Mushrooms, legumes, almonds, spinach |
|
Calcium |
found in large quantities in dairy products |
Nuts, broccoli, kale, spinach, fennel |
|
Omega-3 Fatty Acids |
found in large quantities in marine animals |
primarily algae and/or dietary supplements Note: The omega-3 fatty acid ALA, found in foods such as flaxseed oil, canola oil, walnut oil, seeds, and kernels, can only be converted by the body to a small extent into the two important omega-3 fatty acids EPA and DHA. |
|
Proteins |
found in animal-based foods with high biological value |
Whole grains, legumes, nuts, peas, and rice |
|
Carnitine |
found in large quantities in animal-based foods |
dried porcini mushrooms, dietary supplements if needed |
* Also important for those on a mixed diet; vitamin D3 is especially important in the fall and winter.
Dietary Supplements for Vegans and Vegetarians
When followed with proper knowledge and care, a vegan or vegetarian diet works without any problems. However, it’s important to knowyour daily requirementsfor various nutrients, as well as alternative foods that provide sufficient amounts of them. In addition, regular blood tests are recommended to prevent nutrient deficiencies. To address these, various dietary supplements can be helpful, as they work together to meet your individual—or even increased—nutrient needs.
Vitamin B12 for Vegans and Vegetarians — Only Through Supplements!
For vegans and vegetarians, vitamin B12 is particularly important because there are no vegan foods rich in vitamin B12, and this vitamin is found exclusively in animal products—in large quantities in organ meats, but also in meat, fish, and dairy products. Therefore, in most cases, a dietary supplement is essential. Vegans in particular, who avoid all animal products, should ensure their vitamin B12 intake through a dietary supplement. In addition, regular blood tests can provide insight into their vitamin B12 status. It may also be wise to keep an eye on the entire B-vitamin complex, since B vitamins often work together in the body or complement each other’s functions.
Iron-Rich Foods: What You Should Keep in Mind
Iron, a trace element that the body can easily absorb, is found only in animal-based foods. Various plant-based foods also have a high iron content—but unfortunately, the body cannot absorb it well. To remedy this, iron-rich plant-based foods should always be combined with vitamin C—for example, with raw bell peppers or a glass of orange juice. This increases iron absorption in the intestines and makes this essential mineral more readily available to the body. Alternatively, or as a supplement, a food supplement can also be taken: A well-absorbed and easily tolerated plant-based iron, such as Pro Ferra Ferment, supports iron intake safely and in accordance with individual needs. This iron product also contains vitamin C.
Vegan Omega-3 Fatty Acids for Heart, Brain, and Eyesight
Seafood and fatty fish are excellent sources of important omega-3 fatty acids for people on a mixed diet. When consumed in sufficient amounts, EPA and DHA in particular support, for example, brain function, vision, and heart health*. In vegan and vegetarian diets, algae—such as the microalga Schizochytrium sp.—can be a wonderful alternative source of these high-quality fatty acids. When taking dietary supplements, it is important to ensure that effective antioxidant protection safeguards these sensitive fatty acids and that they are present in their natural triglyceride form—as is the case, for example, with our Pro Omega Vegan.
*EPA and DHA contribute to healthy heart function when consumed at a daily intake of 250 mg or more.
DHA contributes to the maintenance of healthy brain function and vision when consumed at a daily intake of 250 mg or more.
A daily intake of 200 mg of DHA by the mother—in addition to the recommended daily dose for adults (250 mg of DHA and EPA)—contributes to the normal development of the eyes and brain in the fetus and in breastfed infants.
A daily intake of 100 mg of DHA contributes to the normal development of vision in infants up to 12 months of age.
L-carnitine deficiency slows down metabolism
In the mitochondria—the powerhouses of the cells—energy is primarily produced from long-chain fatty acids. Our bodies need L-carnitine to transport these fats there. It is therefore considered essential for fat burning and the resulting energy production. The body meets 90 percent of its carnitine needs through diet, primarily from animal-based foods.
People who eat neither meat nor other meat products may be at risk of an L-carnitine deficiency. To make matters worse, the body’s own production of carnitine requires the presence of iron, vitamin C, vitamin B3, and vitamin B6. Therefore, vegetarians and vegans may have an L-carnitine deficiency, and an existing iron deficiency can further contribute to this.
Vegan Protein and Biological Value
The biological value of proteins indicates how closely their composition matches that of the body’s own proteins. The higher the biological value, the more of the body’s own protein can be synthesized from them. The whole chicken egg serves as the reference protein, with a biological value of 100 percent. By comparison: Beef, for example, contains 87 percent, and soy protein 84 percent. The biological value of a plant-based protein can be increased by combining different proteins, such as grains with legumes. When it comes to grains, it’s best to always choose the whole-grain variety, which provides an additional dose of minerals and fiber. All eight essential amino acids can also be easily obtained through high-quality, vegan food supplements such as Pro Amino MA8. This ensures that your nutritional needs are met.
