What vitamins/suppliments should I take if I don't eat meat, dairy or eggs?

Answer 1

Oh my god. I am dumnstruck by some of the answers in this question, and that's not something that normally happens.

I quote :

"If you are eating a wide variety of organic fruits, vegetables, and whole grains and legumes, you should be fine. The need for excess calcium, protein, and B12 is mostly a myth. Organic foods will have enough B12 to keep you healthy. Being a vegan is a naturally healthy lifestyle. Additional vitamins are not required."

Vegan is not a naturally healthy lifestyle, not healthy at all without, at least, a B12 supplement. B12 CANNOT be found reliably without animal products. There is evidence that it does come in some plants, but it is in an unbioavailable form, so that our body cannot use it, thus rendering it useless. Again, there is some evidence that it can be got from the bacteria in the soil, which thus end up on the plants. Firstly, this would never be enough for a human daily, and secondly, plants are washed before they are sold and, usually, afterwards; washing would get rid of ALL of said B12.
To get B12, a vitamin needed daily, you'll need animal products, supplements or fortified foods.
60% of vegans are B12 deficient to some level, something unheard of in meat eaters, and being B12 deficient can cause anaemia, among other things.

"Who needs B12 or protein supplements when you can have walnuts and marmite? Literally! They carry a high amount of protein and Vitamin B12. Also, one medium avocado has more protein that a large-sized steak! Oh, but maybe you'd want a calcium supplement."

Ok, as I said to you before, an avacado contains 4g of protein. A 3.5oz steak more than 30. What you are doing is LYING, flat out.
Neither nuts nor marmite contain B12, as I explained above, but for you I'll quote some articles I found.

"Vegans who do not supplement their diet with vitamin B12 will eventually get anaemia (a fatal condition) as well as severe nervous and digestive system damage (6). Claims are made that B12 is present in certain algae, tempeh (a fermented soy product) and brewer's yeast. All of them are false.

Like the niacin in corn, the B12 analogues present in algae and tempeh are not bioavailable. We know this because studies done on people's blood levels of B12 remained the same after they ate spirulina and tempeh; there was no change, clearly indicating no absorption by the body (7). Further, the ingestion of too much soy increases the body's need for B12 (8). Brewer's yeast does not contain B12 naturally; it is always fortified from an outside source.

Some vegetarian authorities claim that B12 is produced by certain fermenting bacteria in the intestines. This may be true, but it is in a form unusable by the body. B12 requires intrinsic factor from the stomach for proper absorption in the ileum. Since the bacterial product does not have intrinsic factor bound to it, it cannot be absorbed (9).

It is true that vegans living in certain parts of India do not suffer from vitamin B12 deficiency. This has led some to conclude that plant foods do provide this vitamin. This conclusion, however, is erroneous as many small insects, their eggs, larvae and/or residue, are left on the plant foods these people consume, due to non-use of pesticides and inefficient cleaning methods. This is how these people obtain their vitamin B12. This contention is borne out by the fact that when Indian Hindus migrated to England, they came down with pernicious anaemia within a few years. In England, the food supply is cleaner, and insect residues are completely removed from plant foods (10).

The only reliable and absorbable sources of vitamin B12 are animal products, especially organ meats and eggs (11). Though present in lesser amounts, milk products do contain B12. Vegans, therefore, should consider adding dairy products into their diets. If dairy cannot be tolerated, eggs, preferably from free-run hens, are a virtual necessity."

Luckily most are sensible enough to know B12 is needed.

Someone else said: "I have always heard B-12, if you are truly doing the Veggie thing w\you are probably getting more nutrition than a flesh eater."

Erm, how exactly does that work? You forsake the single most nutrition food available in terms of density, quality and number of different types of nutrients, and you expect to have more nutrition than someone who doesn't.
I'm not saying that a veggie diet can't be healthy and have all necessary vitamins, but this person's talking rubbish.

Answer 2

If you eat a balanced vegan diet then the only vitamin you should need to take is B12, and if you are eating enriched foods like marmite or most soy milks then you shouldnt even need to take this!
You can get calcium from leafy green veg, broccli, kale, nuts and seeds, tofu (containing calcium sulphate), black molasses, edible seaweeds, watercress, parsley and dried figs.

Sources of iron: dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses, soya flour, parsley, watercress, black molasses and edible seaweeds

Remember that the nutrients and vitamins in meat, eggs and dairy come from what the animal eats. (plants!!)

For more detailed info look at the nutrition section of the vegan society website.

Answer 3

If you are eating a wide variety of organic fruits, vegetables, and whole grains and legumes, you should be fine. The need for excess calcium, protein, and B12 is mostly a myth. Organic foods will have enough B12 to keep you healthy. Being a vegan is a naturally healthy lifestyle. Additional vitamins are not required. ♥

Answer 4

Who needs B12 or protein supplements when you can have walnuts and marmite? Literally! They carry a high amount of protein and Vitamin B12. Also, one medium avocado has more protein that a large-sized steak! Oh, but maybe you'd want a calcium supplement.

Answer 5

I would take multiple vitamins plus iron. Centrum A to Z is also a good vitamin supplement to take.

Answer 6

I have always heard B-12, if you are truly doing the Veggie thing w\you are probably getting more nutrition than a flesh eater.

Answer 7

Consult a nutritionist, you may need different ones based on your complexion, previous diet and level of daily activity!

But I know for a fact that "B COMPLEX" is a MUST if you are going veg.

Answer 8

Ignore Joe.... moron.

I'd recommend you talk to your doctor or a nutritionist, or even someone at a supplement store (Super Supplements, GNC...) cause there is just so much out there and it depends on what you are willing to eat and all that stuff. Good luck!

Answer 9

All of them. Not eating meat, dairy or eggs is a dumb, faddish choice.

Answer 10

take a WHOLE FOOD supplement, these are usually derived from fruits veggies and fungi