The Top Supplements Every Vegan Needs For A Healthy Immune System
Doesn’t it seem like everyone is going vegan these days? There has been an awakening wave where people realize that a more plant-based diet can save our planet, be kinder to animals, and keep us healthy.
However, switching to a vegan diet does not automatically mean switching to healthy eating. You will need to incorporate whole, organic, and non-GMO foods with minimal processing. You will also need to include supplements for vitamins and minerals that could be missing from your diet.
Here are the top supplements every vegan will need for a healthy immune system.
If your previous diet was rich in milk products, you might be worrying that you will not get enough calcium on a vegan diet for healthy bones and joints. This is one reason why calcium needs to be one of the top supplements vegans need.
The other major reason for calcium supplements is their effect on boosting immune health. Calcium helps balance the immune system and its response mechanism to infections. Calcium helps the cellular response, and, in fact, it actually creates a homeostatic condition, so the immune system doesn’t engage in self-attack in fighting a pathogen.
There are plenty of vegan calcium supplements available these days to add to your supplement regimen.
Vitamin D is another very essential vitamin needed for a healthy immune system. Vitamin D helps in the absorption of calcium and regulates the immune system.
In a typical omnivorous diet, vitamin D sources include eggs, salmon, and other meats. This makes vitamin D supplements even more essential for vegans.
Moreover, if you happen to live in a climate pattern where sunlight can be rare at certain times of the year, you will definitely need to supplement your diet with Vitamin D. The best vitamin D supplement comes in the form of liquid drops.
Add it to your favorite greens powders in a smoothie or to your orange segments daily to ensure you are getting enough vitamin D.
Omega 3 fatty acids are an essential part of proper cell functioning, including the white blood cells, which in turn support immunity.
Omega 3 fatty acids are naturally found in fish oils, nuts, seaweed, algae, and seeds. However, the amount you need for a healthy immune system may not be consumed on a typical diet.
We recommend including a vegan Omega-3 supplement in your daily diet. You will also find it in many pre-formulated vegan smoothies mixes these days.
As we all know, Vitamin C is a miracle vitamin for a healthy immune system. Whenever we have a cold or the flu, we reach for vitamin C to help us heal.
While you can certainly take a supplement for vitamin C, we also recommend that you eat a lot of citrus fruits, tomatoes, broccoli, etc., to get vitamin C naturally. It is an incredible vitamin for overall health and wellness too.
Collagen is an essential ingredient in building and renewing cells in our body. It is also a key contributor to optimal immune health. The way it provides a boost to our immunity system is by speeding up the repair and regeneration of damaged cells – a by-product of our immunity in fighting pathogens and infections. Incidentally, this repair speed boost is why collagen is also marketed heavily as a beauty product for glowing younger-looking skin.
Generally, collagen is available in bone broth and other seafood. As vegans, we need an extra boost of collagen in our system. This is why taking a vegan collagen supplement is recommended.
Zinc has long been touted as an essential trace mineral needed for our immune health. Zinc also helps boost testosterone in both men and women, and that also has reparative and preventative effects on our bodies – aiding the immune system.
Zinc is available in seafood and oysters, but most omnivores don’t consume enough seafood to get enough zinc. This is why zinc deficiency has been very common in the modern western developed world.
So, this is a supplement recommended by most nutritionists for anyone on any kind of diet.
Vegan zinc supplements are also very readily available in the marketplace now. So, take a zinc supplement in your daily supplement intake. Zinc is also great for skin care, and many vegan cosmetic products will contain zinc for topical use.
Just be careful as too much zinc can be toxic, so be sure to consult your doctor on how much zinc you should be taking.
The Vitamin B complex combines vitamin B1, B6, and B12, along with Thiamine and other trace minerals. The Vitamin B complex converts our food into energy needed by our cells for proper functioning. It also aids in the transport of antioxidants throughout the body. It is an essential building block for cell regeneration. That is also precisely why it is critical for a healthy immune system.
Omnivores get their B vitamins through red meat consumption. Vegans, therefore, will need to pay extra attention to ensuring they get enough vitamin B complex in their daily supplement regimen.
Iron is another mineral needed for proper immune response in our body. This is why it is essential to take adequate iron. Average adult males need about 8.7 mg per day of iron, while adult females require more iron at 14.8 mg per day.
Iron is available in many different kinds of food, from spinach to beef. However, regardless of diet, iron deficiency is still pretty common. So, speak to your doctor to check your iron levels and see if you will need an iron supplement daily.
Turmeric is an earthy bright yellow spice that is prominent in Indian cuisine. It is also an Ayurvedic superfood that has been used for thousands of years to heal wounds and fight infections.
Curcumin is the compound in turmeric that gives it its antioxidant properties. Turmeric supplements are being recommended by nutritionists worldwide thanks to their anti-inflammatory properties and ability to fight oxidative stress from free radicals. This natural immunity booster is something that everyone should include in their diet.
For best results, take turmeric with black pepper for the highest bio-availability. Several companies make turmeric supplements with black pepper.
You can also get organic fresh turmeric root and grate it into hot boiling water and let it cool off, then drink the concoction.
Curcumin is also a fat-soluble compound, so you should take turmeric with a tablespoon of coconut oil or extra virgin olive oil every day.
Apart from the immune health benefits, turmeric is also great for skin health and can heal varicose veins and spider veins.
There are also several delicious recipes in which you can use turmeric powder.
Iodine is another essential trace mineral that the human body needs for a healthy immune system. Iodine helps support the regeneration of B-cells, and it stimulates phagocytes and natural killer cells. These are essential components of the immune response to fight pathogens and infections.
Some research studies suggest that an estimated 80% of vegans could be facing some form of iodine deficiency. In omnivore diets, iodine is available in beef, shellfish, fish, dairy, eggs, etc. Meanwhile, vegan-friendly options include seaweed and table salt (with iodine added).
However, diet alone may not provide sufficient iodine for a properly functioning immune system. Some nutritionists recommend that those on vegan diets start taking additional iodine supplements.
Vitamin K-2 is another essential vitamin required for wound healing and cell repair – another important function of the immune system. Omnivores get their K-2 vitamins from eggs and dairy.
Vegans can get their dose of K-2 from fermented foods like sauerkraut, vegan kimchi, fermented soybeans, and vegan kefir.
However, if these are not your favorite things to eat, getting enough K-2 in your diet will be a challenge.
Therefore, we recommend you include a vitamin K-2 supplement in your daily routine to ensure you get enough of this essential vitamin.
Going vegan is not an easy decision, and neither is it an easy change. However, the planet and its beings will thank you for making the switch.
However, juggling a transition to veganism and ensuring you get all the essential vitamins and minerals to optimize your immune system can be challenging for beginners.
This is why we recommend you use the wide array of naturally and ethically sourced supplements that are readily available in any pharmacy, health food store, or online to get you started on the right path to optimal health.