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“I’m Vegetarian What Supplements Should I Take….?” - By Libby Limon

As a nutritional therapist I am equally passionate about health and food. I believe food cannot only support and heal but is one of life’s truest and simplest pleasures.  So when it comes to nutrition for health, food is undoubtedly the ideal source of nutrients. However, there are some situations where your diet cannot provide enough of a particular nutrient this can be due to the natural supply being diminished, your need being greater due to ill health or dietary choices. Vegetarianism or veganism is one such choice that on the one hand can be extremely beneficial for wellbeing, but may also benefit from an extra helping hand from a few choice quality supplements. First things first when making choices about what supplement you should know not all supplements are made equal. While there is strong regulation on the safety and advertising claims made on supplements there is little or no regulation on quality. Cheap means that they are generally going to be poor quality, have less absorbable nutrients with bulkers and sweeteners to mask the taste. Always look for products with quality organic and bioavailable ingredients. Screen Shot 2014-05-21 at 16.15.02Protein when becoming a vegetarian there is a natural tendency to not adequately replace the eliminated animal protein. Food-state vegetarian protein powders can add protein especially to smoothies and soups try… Spiralina, hemp, rice and pea proteins. Pulsin’ Protein Powders Organic Burst Naturya Omega 3 are an essential fatty acid vital for mood, immune and cardio-vascular health not to mention a glowing completion. The main source is from oily fish, with vegetarian sources of flax, chia and walnuts being less efficiently used by the body. Vegetarian diets have been shown to have a high ratio omega 6:3 ratio (15/1) when the ideal for optimal health is somewhere between 3:1 and 1:1. You can now buy high potency vegan omega 3 (EPA/DHA) supplements made from algae. Opti3 Complete Omega 3 Vegamega 3 Vitamin B12 is only available from animal based products and therefore absent from the vegan diet. The few plant foods that are sources of B12 often contain mostly B12 analogs. An analog is a substance that blocks the uptake of true B12, so it can actually exacerbate deficiency. B12 is essential, contributing to the normal functioning of the nervous system, metabolism, psychological function as well as reducing of tiredness and fatigue. Quality bioavailable supplement would be recommended to vegans, vegetarians are okay if you eat eggs and/or diary products. Screen Shot 2014-05-21 at 16.17.34Biocare B12 Vitasorb Magnesium and calcium, are a pair synergistic minerals needed abundantly in the body.  Both can be hard to get adequate amounts if you are vegetarian for different reasons. If you are dairy free your intake of calcium is likely to be reduced. Plenty of green leafy vegetables are good source but the absorption maybe reduced by the also present oxalates binding to them. Magnesium is less abundant in our diets, with not as many foods being good sources and again anti-nutrients bind reducing absorption. I would recommend a balanced supplement of Mg:Ca. Biocare BioMulsion D Vitamin D is a something again that most of the population is deficient in. Key for absorption and efficient use of fatty acids as well as immunity, calcium & magnesium absorption, fertility etc Supplement quality D3 at dosage 1000 I.U. Solgar chelated Mg:Ca Try our Butternut & Aduki Bean Yoghurt Salad for a good dose of protein and vitamin B12. beetCake_8393 Libby Limon BSc Nutritional Therapy, mBANT Twitter: @libbylimon FB: @libbyNTYoga

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