Vegetarianism Stack Exchange
Vegetarianism Stack Exchange

Questions tagged [vitamins-and-minerals]

Identifying sources, optimal and adequate intakes, and possible risk factors for deficiency or excess. Use a more specific tag like [b12] or [iron] if the tag already exists.

These substances are required in trace amounts for good health. Requirements vary according to age, lifestyle, pregnancy and so on.

Vitamins required by the body include:

  • Vitamin A (retinol - its precursor is beta-carotene, which is converted to vitamin A in the body)
  • Vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), (cyanobalamin)
  • Folic acid
  • Biotin
  • (ascorbic acid),
  • (from D2 and D3, the latter being formed in the skin when exposed to sunlight)
  • Vitamin E (tocopherol)
  • Vitamin K

Minerals required by the body include:

  • boron
  • chromium
  • copper
  • iodine
  • magnesium
  • manganese
  • molybdenum
  • potassium
  • selenium

See also

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What are the main nutrient deficiency concerns for vegans?

What are the main nutrient deficiencies strict vegans are at risk of and how to avoid them?
kenorb
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What is a good source of Vitamin B12 for a vegan?

My understanding is that Vitamin B12 is a vitamin that vegetarians and meat eaters get from animals and animal products; how can I obtain this vitamin as a vegan? Can I live without it safely?
StackExchange What The Heck
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Where does the B12 in vitamin supplements come from?

I know that many animal products contain vitamin B12 and that it's very hard or even impossible to get enough from plant-based food. There are supplements which vegans should take. But what are these B12 supplements made of? Are they actually vegan?
Den
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Different types of B12?

I've realized that there are different types of B12 supplements. Most of them are from Cyanocobalamin, but there are also from Methylcobalamin. Does anybody know the differences or what is the best type to take?
David
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Do vegan diets contain enough calcium?

With lack of dairy products which comes from a cow, is it still possible to have enough calcium in your diet?
kenorb
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What are the best sources of vitamin B12 for vegetarians?

What are the best sources of vitamin B12 for vegetarians? Can milk and yogurt make up an adequate daily intake?
Priya
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Is Spirulina a good source of vitamin B12?

I've found mixed information online about using Spirulina as a source of vitamin B12 for humans when searching google for "Spiralina B12". For instance the first match states that Spirulina has a mix of B12 analogues which are often inactive. And…
Ryan White
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After how long will one see symptoms of lack of B12?

Suppose a person goes vegan and neither eats food items with B12 nor supplements, i.e., doesn't take vitamin B12 at all. After how much time will the symptoms be visible and after how much time will it cause damage to health?
Ram Keswani
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How to obtain the best iron absorption from spinach?

I've heard that while spinach contains plentiful amounts of iron, the iron content is hard for the human body to digest. Spinach contains oxalic acid that binds with some of the iron, making it harder for your system to absorb. And also that…
Robert Longson
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When taking B12 supplements, is it a viable strategy to take higher dose every few days as opposed to lower dose every day?

As a recently converted vegan, I first wanted to try out not taking B12 supplements to see if I can get the recommended RDA from fortified foods alone. This turned out to be rather hard and I average about 70% of the RDA per day. I am interested,…
Alexander Rossa
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Are (plant-based) vitamin D₂ supplements as effective as vitamin D₃?

Many vegans and non-vegans have low vitamin D levels. Apart from synthesizing it with sunlight, it is possible to ingest it from the diet, but there are no natural, reliable vegan sources of vitamin D, as far as I know. Vitamin D occurs in two…
Turion
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Does a vegan diet expose us to a higher risk of fractures?

Because vegan diets exclude dairy products, many people might be afraid that this can lead to calcium deficiency and subsequently higher risk of fractures. Does this happen? What does scientific literature say about this subject?
Attilio
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Is there a protocol to help vegetarians/vegan chose the right concentration for B12 supplements?

Following this question, I am wondering if there is a clear protocol/algorithm (I do not know the exact medical term) that a vegetarian/vegan can use to compute the recommended daily amount of B12 (maintenance doses). I imagine that such an…
Alexei
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Is Vitamin A plentiful in cooked or raw vegetables?

I have been under word-of-mouth impression that while vitamin A is most replete in meats, a vegan who eats nutrient rich vegetables or sweet potatoes and carrots intakes their full share. However, the chemical reaction necessarily to create vitamin…
djechlin
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Vegans: Besides supplements, what can substitute for Calcium?

The RDA for Calcium is 900 mg for adults: what are some good calcium sources for vegans? I already know of: Tofu Please exclude: Any Calcium pills or supplements. Milk and any dairy products. Fortified Fruit Juices (because these are too…
user165
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