There are mainly two nutritional supplements recommended for vegans.
Vitamin B12 and Omegas. B12 is needed to replenish red blood cells, nourishing for the nervous system and brain cells. Depletion can have consequences that could lead to anemia and nerve damage.
My preference is a shot at my doctor’s office or Solgar B12 taken sublingually.
Dose of B12 recommended by my doctor is 1000 mcg/daily.
Omegas are important for the nervous system, hair and skin. Omega 3 is called Alpha-linolenic acid( ALA), The essential omega-6 fat is called linoleum (LA). Omega-3 and omega 6 fats affect our immune system, brain, nerves and eyes.
Do include some Great sources of ALA daily; chia seeds, ground linseed, hemp seeds and walnuts, also us grapeseed oil as your main cooking oil. Volume daily would be considered 2 tablespoons of chia seeds or ground linseed, two tablespoons off hemp seeds or 6 walnut halves daily.
Another option to increase ALA which will boost Omega 3 fat in your blood, experts suggest that vegans should eat double the recommended amount of ALA; which would be a tablespoon of Linseed and six walnut halves daily.
Supplementation with Omega -3 fats from micro algae may be particularly important for infants or those who are pregnant of breastfeeding.
You can add easily to your salad dressing (flax or hemp oils) or Shakes in the morning so easy to do! Sprinkle hemp seeds over salads, top your fruit shakes, just about anything!
Five great sources: Walnuts, Flaxseeds *preferable*, Flax Oil, Chia, Hemp seeds, Walnuts also some fortified Nutritional Yeasts.
Recommended by my doctor 2000 mg/daily
*Sources above from The Vegan Society on Omegas.*
Great sources for vegan nutrition are the Vegan Society and a book called “Becoming Vegan” written by two vegan nutritionists.
Remember eating fish for omegas; fish eat algae for their omegas, they do not produce it. Fish oils and fish are full of mercury and toxins and we deplete our ocean life by consuming these products.
*Disclaimer, always consult your vegan doctor.