Vegans and Vegetarians are often at risk for mineral deficiencies due to their plant-based diet. While a balanced and varied diet can provide all the necessary nutrients, some minerals may be more challenging to obtain. In this article, we will discuss the importance of mineral supplements for vegans and the specific minerals that they may need to pay attention to.
A vegan diet, which excludes all animal products, can provide many health benefits. However, it’s essential to ensure that you’re getting all the necessary nutrients, including minerals. Vegan diets are often rich in vitamins and fibers but can be low in certain minerals, such as iron, calcium, and zinc.
Iron
Iron is an essential mineral that helps the body make red blood cells. Vegans are at a higher risk of iron deficiency due to the fact that the form of iron found in plant-based foods, non-heme iron, is less bioavailable than the form of iron found in animal-based foods, heme iron. Additionally, plant-based diets often contain substances called phytates and tannins, which can inhibit the absorption of iron.
Iron deficiency, also known as anemia, is characterized by fatigue, weakness, pale skin, shortness of breath, and a rapid heartbeat. It can also cause headaches, dizziness, and an irregular menstrual cycle in women
Calcium
Calcium is a crucial mineral for the development and maintenance of strong bones and teeth. However, plant-based diets may not provide enough calcium, especially if you’re not consuming dairy alternatives like fortified soy milk or fortified orange juice. Vegans should ensure they are consuming leafy greens and fortified plant-based milks.
Calcium deficiency can cause osteoporosis, or weak bones that are more prone to fractures, muscle cramps, and spasms. It can also cause numbness or tingling in the fingers and toes, and dental issues.
Zinc
Zinc is an essential mineral that plays a vital role in the body’s immune system and wound healing. Zinc is found in small amounts in plant-based foods, and the bioavailability of zinc from plant-based sources is generally lower than from animal-based sources. Ensure of eating zinc-rich foods such as legumes and nuts.
Zinc deficiency can cause a weakened immune system, slow wound healing, hair loss, and skin rashes. It can also cause a loss of appetite, and a lack of taste or smell.
In addition to iron, calcium, zinc, there are several other minerals and trace elements that are important for a vegan diet:
Iodine
Iodine is an essential mineral that helps support the thyroid gland, which helps regulate metabolism and energy. Vegans may be at risk for iodine deficiency, as iodine is primarily found in animal-based foods such as seafood, dairy products, and eggs. Iodine-rich plant-based foods are sea vegetables.
Iodine deficiency can cause goiter, which is an enlargement of the thyroid gland. It can also cause fatigue, weight gain, dry skin, hair loss, and cognitive impairment.
Selenium
Selenium is a trace mineral that plays an important role in the body’s antioxidant systems. Selenium is found in small amounts in plant-based foods, and the bioavailability of selenium from plant-based sources is generally lower than from animal-based sources. Best to eat selenium-rich foods such as Brazil nuts, mushrooms, and whole grains.
Selenium deficiency can cause muscle weakness, fatigue, cognitive impairment, and a weakened immune system.
Manganese
Manganese is a trace mineral that plays a role in bone development, wound healing, and metabolism. Manganese is found in small amounts in plant-based foods, and the bioavailability of manganese from plant-based sources is generally lower than from animal-based sources. Manganese-rich foods are whole grains, leafy greens, and nuts.
Manganese deficiency can cause skeletal malformations, skin rashes, and impaired wound healing.
Copper
Copper is a trace mineral that plays an important role in the formation of red blood cells and the absorption of iron. Copper is found in small amounts in plant-based foods, and the bioavailability of copper from plant-based sources is generally lower than from animal-based sources. Copper-rich foods are nuts, seeds, and leafy greens.
Copper deficiency can cause anemia, neurological disorders, and impaired immune function.
Chromium
Chromium is a trace mineral that helps the body regulate blood sugar levels and may play a role in insulin sensitivity. Chromium is found in small amounts in plant-based foods, and the bioavailability of chromium from plant-based sources is generally lower than from animal-based sources. Good idea to include chromium-rich foods such as whole grains, broccoli, and potatoes.
Chromium deficiency can cause insulin resistance, type 2 diabetes, and cardiovascular disease.
Molybdenum
Molybdenum is a trace mineral that is essential for the proper functioning of enzymes involved in detoxification and metabolism. Molybdenum is found in small amounts in plant-based foods, and the bioavailability of molybdenum from plant-based sources is generally lower than from animal-based sources. Best to include molybdenum-rich foods such as legumes, leafy greens, and whole grains.
Molybdenum deficiency can cause anemia, and can also lead to an accumulation of uric acid in the body, which can cause gout.
Fluoride
Fluoride is a trace mineral that is important for the development and maintenance of strong teeth and bones. Fluoride is found in small amounts in plant-based foods, and the bioavailability of fluoride from plant-based sources is generally lower than from animal-based sources. Tea is rich in fluoride.
Fluoride deficiency can cause dental cavities and tooth decay.
Vanadium
Vanadium is a trace mineral that may play a role in the regulation of blood sugar levels and insulin sensitivity. Vanadium is found in small amounts in plant-based foods, and the bioavailability of vanadium from plant-based sources is generally lower than from animal-based sources. Vegans can include vanadium-rich foods such as shellfish, black pepper, and mushrooms.
Vanadium deficiency can cause growth retardation, and increased risk of cardiovascular disease.
Boron
Boron is a trace mineral that helps the body absorb and use calcium and magnesium. It also plays a role in maintaining healthy bones, muscles and cognitive function. Boron is found in small amounts in plant-based foods, and the bioavailability of boron from plant-based sources is generally lower than from animal-based sources. Important to include boron-rich foods such as fruits, nuts, and leafy greens.
Boron deficiency can cause osteoporosis, arthritis, and cognitive impairment.
Silicon
Silicon is a trace mineral but not classified as essential, that helps the body maintain healthy bones, hair, skin, and nails. It also plays a role in the formation of collagen and elastin, which support skin elasticity. Silicon is found in small amounts in plant-based foods, and the bioavailability of silicon from plant-based sources is generally lower than from animal-based sources. As a vegan you can include silicon-rich foods such as oats, barley, and leafy greens.
Silicon deficiency can cause brittle hair, nails, and bones.
Nickel
Nickel is a trace mineral that plays a role in the metabolism of iron and is needed for the formation of red blood cells. Nickel is found in small amounts in plant-based foods, and the bioavailability of nickel from plant-based sources is generally lower than from animal-based sources. Good to include nickel-rich foods such as nuts, legumes, and whole grains.
Nickel deficiency can cause anemia and skin disorders.
Cobalt and Vitamin B12
Cobalt is a trace mineral that is essential for the production of Vitamin B12. The human body does not require large amounts of cobalt, but it is an important mineral for overall health. Cobalt is found in small amounts in plant-based foods, and the bioavailability of cobalt from plant-based sources is generally lower than from animal-based sources. Important for vegans to include cobalt-rich foods such as leafy green vegetables, mushrooms, and nuts.
Cobalt deficiency can cause pernicious anemia and neurological disorders. It can also effect your availability of vitamin B12.
Vitamin B12 is a water-soluble vitamin that is essential for the proper functioning of the brain and nervous system, as well as the formation of red blood cells. Also Vitamin B12 is found almost exclusively in animal products, and many vegetarians and vegans are at risk of deficiency.
Vitamin B12 deficiency can cause fatigue, weakness, constipation, loss of appetite, weight loss, nerve damage, and megaloblastic anemia. It can also cause a loss of taste or smell, and cognitive impairment.
It’s important to note that while these trace elements may be more challenging to obtain from a plant-based diet, they are still needed in small amounts, and by consuming a balanced and varied diet, fortified foods and considering natural mineral supplements, vegans can ensure they are getting all the necessary nutrients for optimal health. Consultation with a healthcare professional or a registered dietitian may also be useful.
It’s important to note that the mentioned deficiencies are not the only symptoms of mineral deficiencies and that the symptoms can vary depending on the individual and their specific health conditions. If you suspect you have a mineral deficiency, it is best to consult with a healthcare professional or a registered dietitian for proper diagnosis and treatment. It’s also worth noting that some deficiencies can be asymptomatic for long periods of time, which is why it is important to get regular checkups and monitor your nutrient intake to ensure optimal health.
In a vegan diet StamiLyte can be an addon multimineral natural supplement that can help you overcome fatigue and other deficiency symptoms but as mentioned best to use StamiLyte as a topup in a well balanced diet. StamiLyte has al the 21 essential minerals and trace elements in ionic form for quick absorption and results.
