monxroeville asks: HELLO DARLING. :) I have a question about multi-vitamins, and what would be a good one, and how often should I take it? I feel like everyday is a bit much, especially since there might be some vitamins I'm getting too much of. Also, fish oil? Or is there something to take instead, or at all even? <3
Multivitamins are tricky, since everyone’s needs and diets are different. The three main nutrients vegans should focus on are iron, calcium and vitamins B6 and B12. Vegan diets are extremely rich in every other vitamin because of the large intakes of fresh fruits and vegetables. Usually iron and calcium are fine though if you eat enough leafy greens, so make sure to embrace green smoothies!
I keep close track of what I eat to make sure I get enough iron and calcium naturally, because studies have started to show that taking calcium pills every day actually helps very little. So the only vitamin I supplement is B6/B12. I personally hate pills, so I make sure I have enough servings of fortified almond milk, nutritional yeast, soy yogurt etc. But the vegan coach offers a lot of great details on B12 supplements.
As for fish oils, I don’t think they’re really necessary. Chia seeds and flax seeds are also loaded in omega threes, just make sure you grind the flax seeds because otherwise the shell prevents nutrient absorption.
And although I don’t like pills, I’m a fan of protein powders. Especially Vega, so check these out!