Is it recommended mineral supplements be included in a lacto-ovo-vegetarian diet? Which minerals are needed?

Question

I've been told by many different people that you need and do not need mineral supplements in a lacto-ovo-vegatarian diet. Is it recommended you include these and if so, what are the key minerals and vitamins that are needed to be included?

Answer 1

yes, and this is VERY IMPORTANT!! make sure you take supplemental B-12 vitamins. Vegetarians and Vegans are at risk...

Vitamin B12 is an important vitamin for maintaining healthy nerve cells and it aids in the production of DNA and RNA, the body's genetic material. It also works closely with vitamin B9 (folate) to regulate the formation of red blood cells and to help iron function properly in the body. Furthermore, vitamin B12 is needed for Calcium absorption. Deficiencies of vitamin B12 are usually caused by a lack of intrinsic factor, a substance that allows the body to absorb vitamin B12 from the digestive system. Such a deficiency can cause a range of symptoms such as fatigue, shortness of breath, diarrhea, nervousness, numbness or tingling sensation in the fingers and toes. People with the blood disorder pernicious anemia do not produce sufficient intrinsic factor and must take high doses of vitamin B12 to maintain their health. Others at risk for B12 deficiency include vegetarians who follow a strict vegan or macrobiotic diet.

Without B-12, you are at risk for nerve demylination disease... with symptoms much like Multiple Sclerosis.

Answer 2

As a lacto-ovo vegetarian, you should not have any problem getting protein in your diet. You will not find a multi-vitamin that is also going to give you protein, but some protein powders come with some vitamins. Your problem is not that you don't want to change your diet to now include meat, but your problem is that you don't know how to properly nourish your body. As a lacto-ovo vegetarian, there is simply NO reason you should not be getting adequate amounts of protein. I'm a vegan and I'm also a bodybuilder. I don't take crazy protein supplements or multi-vitamins, and I am always full of energy and don't have a large appetite. A supplement is supposed to SUPPLEMENT a proper diet, it's not there to make up for your lack of knowledge and piss-poor planning.

Answer 3

A well balanced lacto-oco-vegetarian diet should not require any mineral supplements. I am on this diet and saw a dietician eight months ago when I first started. The main minerals that need to be obtained through the diet are iron and Vitamin B12.

Iron can be easily obtained from this diet through eating green, leafy vegetables (spinach/silverbeet are excellent sources), baked beans, chick peas, and since you are an ovo vegetarian, eggs. (Source: http://www.vegsoc.org/info/iron.html#diet)

The only reliable unfortified vegetarian sources of B12 are dairy products and eggs - since you are lacto-ovo, you are alright here too. (Source: http://www.vegsoc.org/info/b12.html#diet)

Basically, a well balanced diet does not require supplements. However, if you would feel more comfortable, or if it is recommended to you by a dietician/nutritionist, be careful that the vitamins are also vegetarian. Centrum is a popular multi-vitamin that is non-vegetarian. I would recommend Nature's Own, which I think are vegan.

Hope this helps, and good luck =)

Answer 4

You do not need additional supplements of vitamins or minerals, even on a vegan diet. If well balanced, a vegetarian and vegan diet can be healthy at all stages of life. This is the official stance of the ADA (American Dietetic Association).

This is from their site: "A vegetarian, including vegan, diet can meet current recommendations for all of these nutrients."

Answer 5

b-vitamins, especially b-12 are hard to get with a lacto-ove diet. Ask a nutritionist who understands vegetarianism.

Answer 6

iron is very important. also include a mutivitamin everyday.