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3/19/08 12:26 A

I don't believe that vegans need to be worried about protein. Only 10% of the calories in human breast milk are from protein and it sustains us when we grow faster than any other time in our lives. There seems to be a cult of protein these days. Early vegetarians thought their diet was extreme and tried to eat as much protein as meat eaters when they only needed a fraction of that amount. I have never heard of any case of someone eating enough calories from a varied diet not getting enough protein. There are people who don't get enough protein but these folks also don't get enough calories.

B12 is a potential problem for strict vegans. Then again there are individuals who have been vegan for decades and have never taken a supliment yet never developed pernicious anemia. There are also people who eat meat every day who do develop pernicious anemia. I take a supliment with B12 as insurance.

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3/18/08 3:52 P

Regarding yeast supplement. I think in Canada it is commonly sold as nutritional yeast. Wanted to pass on a tip I got from my "raw" friend. Grind flaxseeds, nutritional yeast and soy/tamari sauce, or even a little milk, and you get a very nice "cheesy" sauce. We use it (sometimes just soy milk & yeast) to make a sauce to dip veggies in (we have a preschooler at home).

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3/18/08 5:26 A

Nature Lover - I live in Spain and it's very easy to get over here. Most shops sell it.
Can you not get it via mail order?

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3/17/08 5:39 P

When last I spoke with my doctor and a naturopath, they were more concerned with my B6 intake than my B12. They said that soymilk and cereals and even some tofu are enriched with B12 so I am probably getting enough with my regular (vegan) diet. They said I needed to take a B6 supplement, which I did, and then found out from my naturopath that the one I was taking was too much (100 mg B complex). He told me to take just the B6 in a 50 mg dose. Low B6 can also show up as anemia, I found out. Except for the additional B6, I just take a general multivitamin.

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3/15/08 4:43 P

Treehugger73, where do you find your marmite and vegemite? The health food stores where I live are mostly supplement pushers.
I was taking a multi and calcium but had to quit taking them for a couple weeks for a medical test. About five days after I quit them, I felt awful. That subsided after a week and now I'm feeling better than ever. It could be the vitamins, it could be something else, but I'd rather not supplement if I can get away with it. I eat a very healthful diet and I was just supplementing mainly for the B-12.

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3/13/08 3:13 P

I agree that there can be too much of something. Some compounds are excreted without any harm, but some can build up and have less than optimal effects.

Sadly, yeast is something I have to avoid, but if you can add it, that's swell!

Ari

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3/13/08 3:05 P

It isn't necessary for vegans to take supplements at all. With a carefully well planned (isn't that what we're all doing anyway!) diet supplements are not vital. There is such a thing as too much of something.
An excellent sourse of vitamin B12 (which is the only thing vegans might struggle with) is Yeast Extract. Better known as Marmite and Vegemite.
You can add a teasponn to most thing and you wouldn't even know it was there - for instance:
soups
stews
casseroles
gravy
pasta sauces
sausages
burgers
as a marinade

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3/12/08 7:32 P

Right now I am taking the Curves Multi Vitamin. In the past I took B12.

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3/11/08 3:08 P

Regarding the soy powder, I have tried several and most are pretty similar. I usually get the Whole Foods brand or the GNC brand. But probably any will do. They can be pretty expensive. Generic is just as good.

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3/11/08 2:02 P

thanks, wil! that sounds delish. what kind/brand of (non-soy) protein powder would you recommend?

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3/11/08 12:45 P

Oh yeah, you can get some protein powder to add to your smoothie. Great meal for breakfast on the run.

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3/11/08 12:43 P

here is what I do:

Here is my Mango Banana Smoothie
approx. 8 oz soy milk (can use rice or almond milk)
1/2 one banana
1/2 cup chopped mango
1 tsp lemon juice
3-4 tbls Splenda
about 5 medium sized ice cubes (add more to suit your taste)

Drop all ingredients into blender for about a minute and serve. You can use any fresh fruit that you like. Frozen fruit is fine too, but if you can get fresh, it turns out better.

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3/11/08 12:27 P

thank you, everyone, for all of the info.

does anyone have a good "smoothie" type recipe for a vegan protein shake? someone here mentioned drinking a hemp shake in the morning... i'd like to use my breakfast as a way to get a good shot of protein and vitamins and start out the day right. thanks again in advance.

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3/10/08 1:21 P

I just cover my bases with a Vegan Multivitamin, B12, and calcium w/magnesium. I also take an iron supplement if I am feeling tired. But, in addition I work really hard to make sure I am getting a variety of foods so I can get those vitamins the best way...by eating them.

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3/10/08 12:30 P

If you're borderline anemic, you'd definitely want an iron supplement, as well.

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3/10/08 12:01 P

Thanks Will, exactly what I was looking for, because the recommendations are based on actual research.

My takeaway from the article is that if I don't want to alter my diet - and I don't - I should switch to a chewable multivitamin with at least 10mcg of B12 as cyanocobalamin.

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3/10/08 11:49 A

I'm not vegan (since I still eat cheese and have milk in cereal) but since there's very little animal product going on in my diet, I take a supplement someone here recommended. I am most concerned with my B vitamins.

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3/10/08 11:35 A

Here is a helpful news article about sources of B12 for vegans. Lots of great info here:

www.veganhealth.org/b12/vegansources

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3/10/08 11:35 A

Like Willboywonder says--necessary is the key word.

I have been anemic twice in my vegetarian/vegan life--once when I started out (didn't really know what I was doing AND was trying to do it in a dorm room) and then again a few years back--couldn't really figure out why.

I do take a MV and calcium (totally manages cramps for me). I have been tracking my B12 on SP and I am NEVER in the right range, which I must admit was a bit of a shocker to me, cuz I at least thought I'd be close most days.

Necessary is a strong word. I think of supplements as insurance coverage.
Ari

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3/10/08 11:22 A

The only thing I find I need extra of is Vitamin B12 (I'm vegan) as it can't be obtained from veggies. I also take a protein shake in the morning (use hemp protein) but that is because I have a vigorous workout schedule (training to do another Marathon and my first Tri). I also take a Calcium/Mag/Vitamin D supplement because of my age and the fact that I have arthritis.

Everything else I get from eating my food.

Jenna

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3/10/08 11:02 A

My doctor is unconcerned, but since my blood tests show that I am hovering just above anemic levels, I'm thinking I should start supplementing with B-12. Does anyone know a credible daily recommendation based on actual research? (And I'm a vegetarian, not a vegan.)

Otherwise, I log everything I eat, so I track my protein intake that way. And since a lot of my diet is soy, which is a complete protein, I don't need to keep track of which amino acids goes with which protein. I usually have more than the recommended 15% protein calories, but it helps me fight hunger very successfully. I also take a multivitamin, and niacin to bump my hdl.

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3/10/08 10:59 A

I think its important for anyone that leads a busy lifestyle to make sure that they get everything that they need to be healthy. If you're not getting it from foods that you eat, you should supplement your diet, but its important to try and get all you can from the foods that you eat.

I take a multi-vitamin. In addition, I also take a "stress formula" B complex supplement which has all B vitamins as well as Iron and Vitamin C

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3/10/08 10:58 A

I don’t think supplements are necessary, the key word being necessary. It does require a great deal of work and planning and research to ensure you get enough nutrients from the foods you eat. It can be done, but the problem sometimes come up with people who cannot eat certain things, further complicating matters. Like, many people cannot eat soy or peanuts (a good source of protein). For me, that’s where the bulk of my protein comes from. So, those who cannot eat soy or peanuts need to find other sources. There are other foods that some people can’t or choose not to eat. So, to ensure they get enough of the right nutrients, they settle for having a supplement.

No, is isn’t necessary to take a supplement, but for some people, it’s easier.

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3/10/08 10:52 A

I take B12 and a multivitamin as well. I do sometimes use a vegan rice protein powder or have a clif or luna bar, but only if I'm really rushed and don't have time to cook properly.

Here's a little overview of vegansism + B12: tinyurl.com/2enu4e

Edited by: SERPENTINE at: 3/10/2008 (10:59)

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3/10/08 10:39 A

From what I've read, it's absolutely crucial that vegans get supplementation. I take Alive multi's and GeniSoy protein.

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3/10/08 10:37 A

I think supplements are necessary. I take a multi vitamin and B-12. I also drink protein shakes to make sure I am getting enough protein.

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3/10/08 10:33 A

just a show of hands, here, how many of you do, or believe, that it's necessary to take supplements if you're vegan? if so, what sort of supplements do you take, and how often?

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