The purpose of this write up is to give an insight into the logic behind my supplementation choices as a vegan and to delve into what improvements can be generally expected through a particular supplement, backed by research, exact measurements of dosages, time of the day of ingestion and lastly my general opinions on my selections. Listed below are the supplements I take daily, with some alterations made as per how I feel. My intentions with supplementation are to improve focus, energy when completing everyday tasks, to improve performance and energy levels during exercise, acquire nutrients often neglected in vegan diets, improve sleep and to improve my figure (lose weight, gain muscle). When choosing supplements as a vegan, ensure the substance itself is vegan and that is encased in a capsule, that the capsule is vegetable based and not gelatine.
I am neither a doctor nor a dietician, nor do I consult with one. I am merely giving an insight into my interpretations of well-known research and how I have chosen to implement supplementation into my diet, accordingly.
Some Notes before I continue.
I feel it is worth experimenting with dosage sizing, as it can be beneficial price and health wise to find the lowest effective dosage. Many of us may be wasting our money urinating out excess nutrients as we up dosages under the guise of seeking larger improvements. I also like to have variety in my supplementation process, it means I can cover a broader spectrum of nutrients and also experiment a large range of possibilities. For many of us, purchasing large quantities of supplements is not financially viable, so I’ll list what nutrients are my staples and which are irregular and are somewhat personal experiments. It also goes without saying that supplements should coincide with a balanced diet, rich in foods containing a large spectrum of vitamins and minerals.
-Nascent Iodine, 1950mcg serving with 350ml water- is an essential nutrient for optimal thyroid function and metabolism.
-Selenium, 1 capsule, 200mg- Selenium primarily assists in protecting cells from damage. This is done by the body creating selenoproteins, some of which work as antioxidants. Selenium has shown in some studies to have positive outcomes of reducing the risk of developing lung and prostate cancers.
-Vitamin E, 1 capsule- Vitamin E is an essential nutrient and tremendous antioxidant, which may reduce free radicals damage and anti-aging effect on cells. Vitamin E may also help repair cell damage.
-B12, 1g serving, 2500mcg dose- Possibly the most important micronutrient to supplement as a vegan, as no common plant-derived foods contain b12 in adequate amounts. B12 is an essential vitamin required for the function of the brain, nerves and blood cells.
-Vitamin D3 500IU, 2 tablets, 25mcg cholecalciferol- Plays an important role in the metabolism of calcium and hardening of bones and teeth. Vitamin D3 can be obtained by vegans through lichen derived vitamin D3 supplements and through exposure to the sun. Vitamin D has shown to have possible positive effects on the prevention of osteoporosis, cancer, a moderate reduction in depression, reduced risk of diabetes and increased longevity.
-Magnesium malate, 1 tablet, 115mg dose- plays a role in many various functions and reactions within the body, such as protein synthesis, muscle and nerve function, energy production, glycolysis, transport of calcium and potassium ions across cell membranes.
-Taurine, 1 capsule, 1000mg dose- Taurine is unlike other amino acids within the body, as it is not used to build proteins. Our body produces traces amounts of Taurine; however, for additional Taurine intake, vegans must resort to synthetic supplements as it is primarily found in animal-derived foods. Taurine has many health benefits such as maintaining electrolyte balance, assisting digestion, and central nervous system function, regulating the immune system and reducing cholesterol. In addition to its health benefits, Taurine has shown many an exercise performance and recovery based benefits, including; reduced fatigue, reduced muscle damage and increased fat burning.
-MCT oil, 1 tbsp. served with a herbal tea- Medium Chain Triglycerides (MCT), are the shorter chain length triglycerides, meaning the fat is broken down more quickly and absorbed into the body, reducing the chance they get stored as fat. If you wish to ingest a higher concentration of MCTs, MCT oil is merely an extraction and isolation process of coconut oil, thus provides a higher dosage of MCT. MCTs, assist in weight loss by suppressing appetite, alongside its rapid breakdown and absorption. MCT’s have also been shown to improve brain function, specifically in Alzheimer’s sufferers with a specific genetic makeup.
-Spirulina, 5g serving- Spirulina is rich in protein and contains almost the entire spectrum of vitamins and minerals, primarily Thiamin, Riboflavin, niacin, copper, and iron. Spirulina contains a powerful antioxidant by the name of Phycocyanin, which assists in warding off free radicals and prevents inflammation. Multiple studies have also shown that spirulina can be effective in lowering total cholesterol, low-density lipoprotein cholesterol, and triglycerides, whilst increasing levels of high-density cholesterol, the considered healthy cholesterol.
-Chlorella, 5g serving- Much more research is likely yet to come in regards to chlorella, but so far research appears to be extremely positive. Chlorella is a complete source of protein, containing all 9 essential amino acids. Much like spirulina, chlorella contains a very broad range of vitamins and minerals and is very much rich antioxidants. Whilst further studies will likely have to be explored on the subject, chlorella is primarily known for its believed ability to detoxify the body and rid one of the heavy metals. Powered, vibration cracked cell wall chlorella is your best option for digestible chlorella intake. Ensuring the chlorella is also organic and tested and cleared of metal contamination, is also worth investigating, before purchasing.
Or.
-Vital just Greens, 5g serving- Contains various different greens, primarily spirulina and chlorella.
-Creatine monohydrate, 5g serving, with protein Shake- Creatine has been heavily researched over the years and has been linked to incredible gains to muscle hypertrophy, strength and improvements in a short period, high-intensity exercise. Vegans must resort to powdered forms of synthetic creatine, which can be easily found in your run of the mill supplement store. Whether you have performance enhancing goals in mind or not, creatine holds a great benefit to any who consume it and is recommended to be consumed in 3-5g dosages daily.
-Protein shake, 22g of protein, 4g of BCAAs, with 350ml water- The building blocks of the human body and are thus responsible for the growth and repair of muscles, skin, hair, blood cells and hormones. Within a protein, there are branch chain amino acids (BCAAs) and essential amino acids, both of which are vital for optimal health and performance. Recommended daily protein intakes ranges from .8 to 1.4 grams per a kilogram of body weight, with increased activity levels leading to increased need for protein in some individuals. As a vegan it is a must to ensure adequate levels of protein, thus amino acids, are consumed on a daily basis.
My thoughts: Taurine, creatine, protein, and magnesium are all supplements I take primarily for exercise performance-based reasonings. Creatine, magnesium, and protein I have noticed particularly assist in my recovery and overall energy levels in the gym. Taurine is still a somewhat unexplored supplement for me. I will continue with Taurine supplementation until I run out of my current batch and evaluate its actual or perceived effects. B12 and Iodine I take daily without fail. I feel they are both vital for vegans and even those of you who aren’t. I have experienced increased energy levels, focus and have no issues with fatigue or immune health failings. Spirulina and chlorella are both supplements I enjoy taking, however, I reserve them for days of minimal energy expenditure, in case of feelings of nausea from potential detoxing. Lastly, MCT is a supplement I take daily, almost without fail, for its effects on appetite, nutrient utilization, and brain function. Again, all these supplement choices, I have made with my own due diligence. Supplementation may not be necessary or even cost-effective for many of you, however, in my personal experience, I have found noticeable improvements in my everyday life.
• Healthline. 2017. Vitamin D 101 — A Detailed Beginner's Guide. [ONLINE] Available at: https://www.healthline.com/nutrition/vitamin-d-101. [Accessed 29 November 2017].
• Healthline. 2017. Vitamin B-12: Foods for Vegetarians. [ONLINE] Available at: https://www.healthline.com/health/vitamin-b12-foods-for-vegetarians#risks-and-complications. [Accessed 29 N
• Magnesium — Health Professional Fact Sheet . 2017. Magnesium — Health Professional Fact Sheet . [ONLINE] Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. [Accessed 07 October 2017].
• WebMD. 2017. Vitamin B12 Deficiency: Causes, Symptoms, and Treatment. [ONLINE] Available at: https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes#1. [Accessed 07 October 2017].
• Sports Dietitians Australia (SDA). 2017. Creatine - Sports Dietitians Australia (SDA). [ONLINE] Available at: https://www.sportsdietitians.com.au/factsheets/supplements/creatine-athletes/. [Accessed 07 October 2017].
• www.ncbi.nlm.nih.gov. 2017. No page title. [ONLINE] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/. [Accessed 07 October 2017].
• Healthline. 2017. MCT Oil 101 - A Review of Medium-Chain Triglycerides. [ONLINE] Available at: https://www.healthline.com/nutrition/mct-oil-101#section4. [Accessed 30 October 2017]
• Healthline. 2017. Selenium: An Essential Mineral. [ONLINE] Available at: https://www.healthline.com/health/selenium-an-essential-mineral#1. [Accessed 29 November 2017].
• Healthline. 2017. What Is Taurine? Benefits, Side Effects and More. [ONLINE] Available at: https://www.healthline.com/nutrition/what-is-taurine. [Accessed 29 November 2017].
• Healthline. 2017. Chlorella: 10 Benefits, Side Effects, and More. [ONLINE] Available at: https://www.healthline.com/health/food-nutrition/chlorella#detox. [Accessed 30 November 2017].
• Healthline. 2017. 10 Health Benefits of Spirulina. [ONLINE] Available at: https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina. [Accessed 30 November 2017].
• Healthline. 2017. All About Vitamin E: Benefits, RDA, and More. [ONLINE] Available at: https://www.healthline.com/health/all-about-vitamin-e#ways-to-get-it. [Accessed 30 November 2017].
