\nLethicin<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Confusingly, many of these (for example stearic acid, carotene and lethicin) can come from both animal and plant sources. Sometimes the label may say, for example, that the lethicin is from soy (not eggs or other possible animal sources), whilst sometimes it will not.<\/p>\n Equally products may include stearic acid as an ingredient but then elsewhere state they are suitable for vegans. In such instances it should be safe to assume that the stearic acid used in that instance has come from a plant source but things get more confusing when tablets are labelled as suitable for vegetarians. They may well be vegan but on the other hand they may not, waters mudded further when they contain ingredients with dual potential provenance.<\/p>\n How Can I Make Sure My Supplements Are Vegan?<\/h2>\nAs ever, this really comes down to three things: either buy vegan-certified or vegan-labelled supplements, ask the manufacturer or retailer, or trust your extensive knowledge of chemistry and intuitive understanding of complex, insufficient and sometimes misleading labelling! We\u2019d probably go with one of the first two options, although looking out for vitamin D3, gelatine, fish oils and other reasonably obvious non-vegan ingredients should give you a good idea.<\/p>\n That said, more and more manufacturers are realising that vegans want to be sure they aren\u2019t consuming animal products. Consequently, there are now more vegan-friendly supplements & multivitamins<\/strong> available than ever before that are clearly and explicitly marked as suitable for vegans.<\/p>\nDo Vegans Need Vitamin Tablets & Other Dietary Supplements?<\/h2>\nThe issue of multivitamins and other nutrient tablets, powders or formulas is something of a thorny one for a range of reasons. Whilst many scientific studies show the benefits of various key micronutrients, as we have discussed in other articles regarding such nutrients, the way the body metabolises these is highly complex.<\/p>\n Whilst some studies show that supplements are very beneficial, many others seem to show that the body is less able to use micronutrients when they are consumed in tablet (or similar) form. Whilst few would argue that supplements can ever be better than obtaining vitamins and minerals from food that doesn\u2019t mean supplements don\u2019t have a role to play.<\/p>\n However, the bioavailability of nutrients from dietary supplements has to be considered and on the whole it is believed to be worse than when nutrients are obtained from a balanced diet. According to a report in The American Journal of Clinical Nutrition, \u201cThe concept of vitamin and mineral bioavailability for dietary supplements lacks standard scientific and regulatory definitions\u201d.<\/p>\n Bioavailability<\/h3>\nMultivitamins and multiminerals (MVMs) may state they have a certain amount of iron, selenium or other micronutrient but that does not mean that by taking such a tablet your body is getting that amount of it in a usable form. The concepts of absorption and utilisation are looked at by scientists considering how much of a given nutrient humans need but the matter is so complex that no simple number that works for all people can be given.<\/p>\n Of course, bioavailability isn\u2019t an issue confined to supplements. As we have discussed in various articles about vegan nutrition, eating some foods together (for example those rich in iron and vitamin C) can boost absorption, whilst others (iron and tannic foods, especially tea) can limit it. Moreover, whilst some foods may be incredibly high in a given nutrient, that is of little use to the body if other compounds within them work against that nutrient and limit its bioavailability. For example, many cereals are high in zinc but they also contain phytates, which hinder zinc absorption.<\/p>\n A Varied, Balanced Diet is Key<\/h3>\nIn short, making sure we obtain sufficient nutrients for a healthy body, whether through natural foods or supplements, is highly complex. Invariably people want a mythical \u201csilver bullet\u201d but sadly, the only advice that is 100% backed by science is considerably less exciting and much more long-term. There is no magical tablet, no all-conquering \u201csuperfood\u201d, just the standard advice: eat a varied, balanced diet, with lots of fruit, veg and wholegrains, a mix of nuts, seeds and legumes and limit the intake of sugar, processed foods and fats.<\/p>\n On top of that, some knowledge of what foods go well together to maximise absorption and what go less well and limit utilisation is also helpful. However, that is of lesser importance and not worth becoming overly concerned about unless you have a particular issue with a given vitamin or mineral.<\/p>\n Reasons for Taking Multivitamins<\/h2>\nAh, the good old days. When youngsters could afford houses, a pint of beer was \u00a31.50, you could leave your front door unlocked and everything was rosy. Well, maybe that\u2019s just the rose-tinted glasses. Nostalgia just isn\u2019t what it used to be and nor, it seems, are fruit and vegetables.<\/p>\n Food Isn\u2019t as Nutritious as it Was<\/h3>\nAs if this whole issue wasn\u2019t already complex enough, we now have another factor to consider and that is looking at quite how nutritious even supposedly healthy foods really are. The nutrients within foods are very much dependent on the nutrients in the soil in which they are grown.<\/p>\n Soil Degradation<\/h4>\nThis is true in a specific way, in that iodine-rich soil, often near the sea, will yield food rich in iodine and it is also true in a more general way. The overall quality of soil of much farmed land is poor, or certainly not as good as it was and this means that the crops grown on it are generally lower in a range of nutrients.<\/p>\n In 2017, then environment secretary Michael Gove argued that some parts of the country could see \u201cthe fundamental eradication of soil fertility\u201d within a generation. He stated:<\/p>\n If you have heavy machines churning the soil and impacting it, if you drench it in chemicals that improve yields but in the long term undercut the future fertility of that soil, you can increase yields year on year but ultimately you really are cutting the ground away from beneath your own feet\u2026<\/p><\/blockquote>\n Various practices, both within farming and in wider society have led to less fertile soil and less nutritious food. Such practices are common around the world, with a United Nations-backed study claiming that worldwide intensive agriculture meant more than 30% of the world\u2019s land is badly degraded and 24bn tonnes of fertile soil was being lost every year.<\/p>\n A Study on Soil & its Effect on Nutrients<\/h5>\nA team of researchers at the University of Texas, led by Donald Davis, carried out work to assess what impact soil degradation had on the nutrients of US-grown foods. Their findings were published in the Journal of the American College of Nutrition in 2004 and compared data from the U.S. Department of Agriculture for 1950 and 1999.<\/p>\n Looking at more than 40 different vegetables and fruits they found significant declines in the levels of protein, calcium, phosphorus, iron, vitamin B2 and vitamin C. Davis also suggested that they would expect to see reductions in many other nutrients too, such as magnesium, zinc and vitamins B6 and E, but they were not recorded in 1950.<\/p>\n A UK study looked at nutrients between 1930 and 1980 (since when we feel it is safe to assume things have got worse still). Published in the British Food Journal, it looked at 20 different vegetables and its findings are particularly relevant to some of the nutrients we have considered suitable for vegan supplementation. They found that the average calcium content had reduced by 19%, with iron down 22 percent and potassium levels 14% lower.\u00a0Soil quality alone is not to blame for these drops though.<\/p>\n Profits Over Nutrition<\/h3>\nModern food production is magical mix of science and alchemy, with food scientists and agricultural experts able to shape plants in ways never before dreamed of. Are they aiming to create the most nutritious food ever to create the healthiest, best fed generation ever?<\/p>\n Or are they aiming to create crops with a higher yield that can withstand pests, drought and climate change, not to mention being harvested by a machine at great speed, and still look amazing \u2013 if not perfect \u2013 after being stored for weeks before being shipped halfway around the world and delivered to a developed-world marketplace? Oh, and then on top of that they have to taste amazing, though amazing more often than not means as sweet as possible.<\/p>\n Whilst some foods have been deliberately engineered or bred to become more nutritious, most are bred to maximise profit. That means fruit and veg must grow quickly and reliably, resist adverse conditions and be durable. Moreover, it must look good and the number one nutrient requirement is high sugar content.<\/p>\n The late food writer and journalist, AA Gill, said from a nutritional point of view, when it came to an apple you should peel it, eat the peel and throw the rest away. He was a great writer and this was exaggeration for effect but at the core(!) of the message there is truth. Modern apples are, in common with many modern varietals of fruits and vegetables, so much sweeter than heritage ones.<\/p>\n Beyond sugar there is very little flavour and equally there is little in the way of nutrients. With even healthy foods no longer packing the same punch as they used to, those eating a plant-based diet have an even harder task when it comes to obtaining all their nutrients solely from food. As such, many increasingly feel that a multivitamin or other vegan supplement is a wise move just to give their overall diet a little boost.<\/p>\n All that said, we should point out that the nutrient levels mentioned in this and other articles on our site for various foods are the modern levels based on the latest information available. Of course modern food still contains lots of goodness and a healthy, varied diet can still deliver everything we need. We just seek to point out that it is now a little harder than it may have been 50 or so years ago.<\/p>\n So, Should Vegans Take Multivitamins?<\/h2>\nIn conclusion, we go back to our original answer: there isn\u2019t a simple yes or no. For all that is wrong with eating animal-based foods, they do deliver some key nutrients. A vegan diet over-performs in lots of areas, perhaps most crucially when it comes to fibre, but equally there are some nutrients that it is harder for vegans to get.<\/p>\n We have highlighted what we believe those are, and we have drawn your attention to some simple ways to get the best bang for your buck when it comes to certain foods and nutrients. In addition, we have touched on the issue of bioavailability and utilisation, something that is not fully understood, especially when it comes to supplements.<\/p>\n If in Doubt, Ask Your Doctor<\/h3>\nIf you are concerned that your nutritional needs are not being met then a trip to see a doctor or nutritionist may be wise. In conjunction with them, you can assess your diet and lifestyle to see what, if any, supplements may be needed.<\/p>\n Lastly, of course, make sure that any multivitamins or tablets you do decide to take are vegan friendly and don\u2019t contain any hidden animal-nasties. The best way to do that is to buy an approved vegan supplement.<\/p>\n","protected":false},"featured_media":549,"parent":0,"menu_order":0,"template":"","acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/health\/444"}],"collection":[{"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/health"}],"about":[{"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/types\/health"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/media\/549"}],"wp:attachment":[{"href":"https:\/\/www.veganfriendly.org.uk\/wp-json\/wp\/v2\/media?parent=444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
|