4 Vegan Supplements For Better Recovery From Training Hard
With more and more people turning into vegetarians and then into vegans these days, it is important to understand what kind of deficiencies you may encounter when you choose to follow a trend. Turning vegan is a separate issue in itself. To cut things short- veganism adds a ton of deficiencies to your diet. So, if you're a vegan or going to be one, you might want to include these supplements to meet your body's requirements.
1) Vitamin B12
Vegan Supplements For People Who Train Hard
Though Vitamin B12 deficiency could be found in anyone but if you're a vegan, the chances are that it can be severe. Several studies conducted on people taking vegan diet have shown that vegans generally tend to have low vitamins B12 levels than the general population. A study published in the University of Oxford claims that half the population of vegans are B12 deficient and are expected to have a higher risk of developing clinical symptoms related to B12 deficiency. If Vitamin B12 levels get too low, it could lead to anemia, heart disease, nervous system damage, infertility as well as bone disease.
Though there are vegan sources like broccoli, chickpeas and tofu that include calcium, vegans can still generally be calcium deficient. The main reason behind this is that they don't consume any form of dairy which is a very good source of calcium. Generally, people who consume dairy products in moderation, have healthy levels of calcium. Therefore vegans can either increase their consumption of food items that contain calcium in little spurts or ideally they should take calcium supplements to meet their daily calcium requirements of the body.
3) Vitamin D
Vitamin D deficiency is quite common worldwide but its prevalence is more often found in vegans. There is hardly any food item that has enough vitamin d to complete body's requirement. Though one natural way to boost your vitamin d levels is to have good sun exposure but it is not a practical one. People are often concerned with their skin being tanned and even few dermatologists are against direct exposure of sun due to UV radiations. The correct approach would be get your blood tested for vitamin d levels and then consult a physician for Vitamin d supplement.
4) Long Chain omega 3 fatty acids
As you know, omega 3 fatty acids are your essential fatty acids. There's another sub-category to it. Long chain omega-3 fatty acid includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They (EPA&DHA) are not considered as essential as your body can produce them from ALA. Vegan food sources for ALA are flax seeds, chia seeds, walnuts and hemp seeds. Now the problem is that studies show that at times, the conversion of ALA into EPA and DHA could be as low as 5% or sometimes even 0%. EPA and DHA are mostly found in fish oil. Therefore supplements like algae oil should be included in the diet and oils with omega 6 fatty acids should be avoided to maintain a healthy level of Omega 3 to Omega 6.
To become a vegan or not is a personal choice. Your reason could be that you are an animal lover and want to satisfy your conscience. However, with a conscience, you also need to take care of your physical body and its needs. Include the above supplements to meet the gap in your vegan diet for a healthy body.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of thewebsite where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him throughFacebook andYoutube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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