What supplements do vegans need?

Vegan Supplements, which ones do you need?

The worldwide fear about adopting a vegan/vegetarian diet is whether the vegan/vegetarian diet provides the human body with the essential nutrients, vitamins and minerals it needs to function. Vegan/vegetarian diet goers claim that a vegan/vegetarian diet that is predominately plant-based meets all nutritional daily requirements without the consumption of additional supplements and others claim that supplementation is essential. Below we discuss the main vitamins and minerals that vegans and vegetarians may be lacking and should vegan supplements for normal body function.    

Vitamin B12 

Why does our body require B12? Vitamin B12 is considered one of the most essential vitamins as it plays multiple roles within the body. Its main processes include aiding in protein metabolism, oxygen transport within the red blood cells and plays an important role in the functioning of the nervous system. Low levels of Vitamin B12 can lead to anaemia and cause damage to the nervous system. In serious cases low levels can cause infertility amongst men and women as well as bone and heart disease.  

Plant based wholefoods that are said to contain Vitamin B12 include:  

  • Organic produce grown in B12 rich soils 
  • Plant milks 
  • Soy products 

Although, these products above are said to contain Vitamin B12, scientist debate that this form of B12 is not active in humans. Therefore, this tells us that B12 supplementation is crucial for vegans and vegetarians due to the uncertainty of the research provided. 

Why take P92 Lean Protein ? P92 Organic Lean Plant Based Protein does contain B vitamins in the form of mesquite powder. Mesquite powder is rich in Vitamin B6, which is essential in the proper functioning of the brain and central nervous system. Vitamin B6 like Vitamin B12 plays a role in the transportation of oxygen in the red blood cells and can also prevent anaemia.  


Why does our body require iron? Iron is of paramount importance to the human body as the body needs iron to produce red blood cells. A low iron count can lead to anaemia, which can further lead to ongoing problems and difficulties. Iron also plays a role in energy metabolism, which some individuals may feel tired and lethargic when not getting enough iron in their diet.  

 Research shows that non heme iron from whole food plant sources isn’t absorbed as easily as non heme iron from animals. Therefore, vegans and vegetarians have lower iron stores compared to individuals who consume iron through a predominately meat diet.  Whilst there are many plant based iron rich foods, animal products tend to contain a higher source than plants and therefore iron supplements may need to be considered.


Why does our body require calcium? Calcium helps strengthen our bones and teeth. Calcium also plays an important role in the body’s muscle and nerve function as well as overall heart function.  

The main source of calcium is from dairy products such as milk and cheese. This obviously means that vegans are likely to be deficient in calcium, however small amounts of calcium is found in some plant sources such as leafy greens. Studies do show that vegans who consume less than 525mg of calcium a day are more prone to develop bone fractures.   

Why take P92 Lean Protein? P92 Organic Lean Plant Based Protein contains hemp protein, sacha inchi and cacao which are rich in minerals and antioxidants such as magnesium, calcium, iron, manganese, zinc and copper. Antioxidants protect the body against chronic illnesses and aid in the development of overall good health. 

Omega 3 fatty acids 

Why does our body require omega 3 fatty acids? These fatty acids main role is to keep the brain and eyes healthy. Omega 3 fatty acids are also classified as an anti-inflammatory and aid in the fight against depression and specific cancers.  

Sources such as fatty fish are known to contain high amounts of omega 3 fatty acids, in particular DHA and EPA. A predominantly plant-based diet that vegans and vegetarians adopt also include omega 3 acids in the form of AHA, which are contained in flax seeds, chia seeds, hemp seeds and walnuts.

Research shows us that AHA can be converted into DHA and ELA in the body, but this process is not always efficient, and scientist say that omega 3 acids DHA and EPA should be taken separately. As a direct result of this research, vegans are more likely to be deficient in omega 3 DHA and EPA and supplementation is recommended.  

Why take P92 Lean Protein? P92 Organic Lean Plant Based Protein is an all-natural, certified organic protein supplement that contains a combination of plant-based proteins such as organic pea, brown rice, hemp and sacha inchi, which are all rich in omega 3, 6 and 9 fatty acids.  

Vitamin D 

Why does our body require Vitamin D? Vitamin D aids in the absorption of calcium and helps build the immune system to fight against bacteria and viruses.  

Vitamin D isn’t organically present in many food sources, but some mushrooms are found to contain small amounts of Vitamin D. Exposure to sunlight is the main source of Vitamin D and it is recommended for humans to get at least 15 minutes of sun exposure per day to boost Vitamin D levels in the body. Supplementation of Vitamin D is highly suggested for those who are not getting the recommended amount of Vitamin D per day.