Recommended Supplements for Vegetarians 

 

Vegetarian eaters have a variety of delicious foods that they consume, with an emphasis on fruits, vegetables and grains. However, the exact foods vegetarians eat depend on the type of vegetarian. All types stay away from meat, most forgo seafood, while some also abstain from dairy products and eggs. Vegans steer clear of any product or ingredient produced by animals.

In order for vegetarians to consume a diet that is rich in all of the nutrients they need, they must think through their food choices carefully. One key nutrient they must take care to find from non-animal sources is protein. However, they may miss out on other vitamins and minerals from food sources as well and may need to consider taking some, or all, of the following supplements.

Calcium

Often found in dairy products, vegetarians who do not eat dairy products may need to take calcium in supplement form. Women, in particular, need to ensure that they are receiving enough calcium for bone health.

Iron

Iron is most readily found in red meat. Women in their childbearing years need plenty of iron. Although iron can be found in non-animal sources, such as dried fruits and lentils, some may need to take it in supplement form along with vitamin C for proper absorption.

Omega-3 Fatty Acids

These fatty acids are found in fish and fish oil supplements, however, vegetarians who do not eat fish may not be receiving enough. A fine supplement choice without fish is flaxseed oil.

Vitamin B-12

This vitamin, often found in meat, is important for red blood cell production. Most multivitamins or vitamin B-complex supplements contain B-12.

Zinc

Although the mineral zinc can be found in plant sources, a supplement may be necessary because zinc from plants is difficult to absorb.

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