Vegan diets are gaining more popularity. A plant-based and whole-food diet can reduce the risk of many diseases linked to meat and processed foods. However, vegans can be at risk of lacking some important nutrients and vitamins. In this article, we will take a look at some important vitamins and nutrients that you should take supplements while adopting a vegan diet.
Vitamin D
Vitamin D is a form of the fat-soluble vitamin that plays an important role in the absorption of phosphorus and calcium from the gut. Also, it affects other bodily functions, such as muscle recovery, memory, mood, and immune system. The recommended daily intake of vitamin D for adults and children is 15 mcg. For lactating or pregnant women and the elderly, this recommendation is around 20 mcg. However, not many foods contain this essential vitamin. That’s why both omnivores and vegans might have a deficiency of vitamin D. In addition to the diet, vegans can get vitamin D from sun exposure. 15 minutes of exposure to midday sun are enough to meet the daily intake. However, be careful with the negative effects of UV radiation. [1]