I have been a vegan for a little over a year now (although I was a vegetarian for a couple decades) and it has made an incredible positive impact on my lifestyle and nutrition. A vegan diet is even the official diet of the NBA! However, it is very important for vegans in general to consume enough vitamin B, especially B-12; iron; calories; calcium; and more, and these can be provided in supplements with no problem!
I started these supplements for very different and specific reasons. Firstly, I was anemic for quite some time, and I also had ulcerative colitis and had to have both my large intestine and rectum removed. So I was on the lookout for supplements and foods rich in potassium, sodium, iron, and more. This is how I came about nutritional yeast and spirulina. Spirulina, for example, is very high in iron and since I have started taking it every day, I am no longer anemic – my iron levels are great and they never used to be. Furthermore, colitis has caused my autoimmune system to go into hyperdrive, causing a great deal of inflammation, and spirulina’s anti-inflammatory properties help balance this. On a different note, I also sought out these supplements for my athletic endeavors — I’m always thinking about how my overall physical prowess and development can be enhanced, supported, and fortified. Keeping this in mind, I came across nutritional yeast and MCT oil. Overall, it is so important for me to get these vitamins and minerals, and I feel that these supplements offer nutritional balance when it comes to the food intake in my life. My diet feels well-rounded and complete because of these different sources.
The reason I explain this is because it is important to note that everyone is different, and everything is very specific to each individual, so it’ll be up to you to determine what your body needs. Once you determine your needs, you can experiment with these supplements and gather more information on how your body will best react, and how to best see the changes you’re looking for. But this really is an individual process.
Another quick note: I am a honey vegan, which means I eat honey and bee pollen (listed as a supplement). 100% vegans will not eat honey or bee products because they are made by an animal. So, with the exception of the first supplement listed (bee pollen), these supplements are great for all vegans!
1. Bee Pollen
You may have seen bee pollen listed as something to add to your smoothies on various food menus. This is because bee pollen, an “up and coming” superfood, has nearly all essential nutrients and is 40% protein, even more than what you can find in some animal products. Its high content of vitamin B, antioxidants, enzymes, and other nutrients can increase your energy, boost your immune system, nourish your hair/skin/nails, act as a source of anti-inflammation, and facilitate weight loss – it ultimately serves as an amazing dietary supplement.
Being a vegan, I used to be B-12 deficient, which is something that can be pretty common in vegans. But after I began taking bee pollen every morning, I am no longer B-12 deficient, but B-12 abundant! B-12 and all of the B vitamins are great for increasing energy, and I have definitely felt this change in vitality from taking bee pollen. In addition, I have seen improvement in the health of my hair, skin, and nails, and I feel my nutrition is more balanced and full.
The reason I started taking bee pollen in the first place was because it is high in vitamin B, but also has to do with how I view things holistically – I don’t like to only focus on how things will benefit me nutritionally. What drew me specifically to bee pollen was the recycling aspect of it. Bees are SO smart, and go through such an interesting and complex process for pollination. Consuming bee pollen provides me with the solace that every aspect of their difficult task and process is being utilized. I love the idea of not wasting anything, especially in nature – consuming bee pollen is my way of honoring the flowers and respecting nature!
You can add spoonfuls of bee pollen to your oatmeal, smoothies, yogurt, or other foods or you can take it as a capsule. I prefer to just eat it in the morning because I happen to like the taste, and also to fully stimulate my palate and taste buds, and fully experience the nutrients I’m consuming.
Warning: Do not use if you are allergic to bees.
Link to purchase:
https://amzn.to/2OpAqlR
Sources:
https://draxe.com/bee-pollen/
https://behealthy.today/bee-pollen-top-10-benefits/
2. Nutritional Yeast
While the name may not sound overly appetizing, nutritional yeast has numerous health benefits and is another must-have supplement in a vegan’s diet. Nutritional yeast is an inactive yeast full of B-complex vitamins, specifically vitamin B-12, which is usually difficult to come by in a vegan diet. Known as a complete protein, nutritional yeast provides all nine of the essential amino acids your body struggles to make on its own. Even adding small amounts of nutritional yeast to a vegan’s food selection each day is a way to incorporate crucial nutrients into his or her diet – and better yet, it’s easy! The yeast has a nutty cheese flavor that can be added to foods like vegan mac and cheese, tofu dishes, popcorn, and more. In fact, nutritional yeast is often found in dairy-free cheese products themselves. Packed with nutrition, low in fat, with no added sugars or preservatives, nutritional yeast is a flavorful addition to spice up savory meals.
I started to use nutritional yeast more often when I transitioned from vegetarianism to veganism, specifically during the switch from cheese, to no cheese. For me, nutritional yeast offers these incredible nutritional properties while providing that “cheesy” flavor without the cheese itself, and without the inflammation that comes with consuming dairy. You will find that nutritional yeast feels much lighter than cheese, so I add it to basically everything, like my tofu dishes, soups, veggie burgers, beyond meat chicken strips, potatoes, popcorn, and more! Nutritional yeast also plays a role in the building and fortification of my athletic endeavors and physical strength. High in iron, nutritional yeast also contributes to my now healthy iron levels, and its probiotics and potassium are fantastic for providing me with sufficient minerals without my large intestine. I consume nutritional yeast every day and I really do feel its effects.
Link to purchase:
https://amzn.to/2n2ubIM
Sources:
https://www.thespruceeats.com/nutritional-yeast-overview-3371737
https://www.peta.org/living/food/nutritional-yeast-only-sounds-gross/
3. Spirulina
At a first look, you may think there is no way this blue-green substance is edible. Simply put, it looks like something out of a science-fiction movie. A chlorophyll food, spirulina happens to be alga and one of the best superfoods and forms of natural supplementation for you. You cannot get the nutrients and minerals that spirulina provides in any other whole food, so it rounds out your entire nutritional intake, and is a must-have in your everyday diet. It won’t take long for you to see why:
To begin, spirulina is roughly 70% protein and very low calorie, so the calories it does have are mostly from protein to begin with. The addition of spirulina into your diet can hence lead to weight loss, and is also fantastic for vegans and vegetarians who are not consuming protein from animal products. Spirulina also contains antioxidants to protect against molecules that play a role in cancer development, heart disease, and more. Because spirulina is full of chlorophyll, it supports oxygen flow in the body. Oxygen facilitates breathing, obviously, and when you’re breathing properly, your body is healthier. These are only a few of the many health benefits of spirulina – to name a few others: it has been reported to increase muscle performance and endurance; improve liver health; boosts your immune system and cardiovascular health; help with allergy control; detoxify your body; has anti-inflammatory properties; contains B-Vitamins such as Vitamin B-12; and more.
After beginning to incorporate spirulina as a supplement into my diet, I have personally experienced an overall feeling of healthiness, nutritional completeness, and balance. It supports everything: provides me with more energy, has enhanced my muscular structure and athletic performance, and more. I feel that I have fully received the benefits spirulina has to offer the body.
I would say the most important factors to taking spirulina with the intent of seeing “results,” so to say, are: how you take it, consistency, and the time you give it to seep into your body. Spirulina comes both in powder and capsule form. The powder form is pretty hardcore – you just mix it in water and drink the mixture! But I personally take it in the tablet form: 3 tablets, twice a day, once in the morning and once in the late afternoon or evening. This equates to 1 teaspoon of the powder, twice a day. I also like to suck on the tablets to jump start the digestive process and also just to taste the spirulina – it really does have such a unique taste that you won’t find anywhere else – and this allows it to begin to seep into my system. In addition, I have found that spirulina has leveled out my craving for sweets, and when I don’t take spirulina, I always want more sugar. I think this is because of the of the dense “greenness” of it, as well as its richness in nutrients.
Link to purchase:
https://amzn.to/2ATIxVT
Sources:
https://www.naturalfoodseries.com/10-proven-benefits-spirulina/
https://wellnessmama.com/4738/spirulina-benefits/
4. Benefits of MCT Oil
MCT oil is another dietary supplement with loads of health benefits, whether you are vegan, vegetarian, or a downright carnivore. MCT, which stands for medium-chain triglycerides, is short in length compared to other saturated fatty acids and because of this, is easy to digest, and hence does wonders for the body. MCT oil has recently become known for advancing weight loss and overall weight management. It is also a great source of energy; reduces lactate that typically hinders athletic performance and hence increases endurance, energy and fat burning during exercise; improves digestion by reducing growth of yeast and bacteria; fights viruses and infection; and ultimately improves thinking and memory function, making you and your brain feel sharper throughout the day. MCT is found in products like coconut oil, palm kernel oil, milk, and butter, and you can easily add it to your diet – whether you add the supplement to your smoothies, coffee, salad dressings, dips, meals, etc.
After starting to use MCT oil, I’ve noticed lubrication in my joints, flexibility in my muscles, enhanced athletic recovery and performance, increased energy, and more. I already have a great deal of energy, and I work out very, very, very intensely, but I have noticed that when I use MCT oil, I feel like there is more strength within this intensity for longer periods of time. In regard to my ulcerative colitis, I have found that I have formed more bowels after taking MCT oil as a supplement. I usually take the oil every other day in my smoothies, specifically on the days where my athletic training or workouts are more intense. However, recently I have been taking MCT oil every day and since I started this, I’ve noticed I’ve been able to better maintain my flexibility in my athletic endeavors, and I feel my sprinting has improved, in that my arms stay relaxed. What I also find surprising is that I have lost a couple pounds since beginning to take MCT oil every day. But that’s just me! Someone else may have very brittle bones, and maybe should take it daily but will see different effects. Or someone else may be having trouble gaining or losing weight and may have to take it every other day. Ultimately, MCT oil balances out the body, and it will take some experimentation to determine how this balance will best be achieved for you.
Link to purchase:
https://amzn.to/2vtxaPb
Sources:
https://draxe.com/mct-oil/
https://www.healthline.com/nutrition/mct-oil-benefits
5. Maca powder
Maca powder, yet another superfood, has also helped me tremendously in athletic recovery, muscle endurance, and more. I started taking it a while ago, but I remember when I initially began, my body recovered more swiftly and completely between workouts. Not only this, but maca powder contains antioxidants; increases energy, mood, and memory; helps balance hormone levels like evening primrose oil; acts as an aphrodisiac; is a great source of fiber, protein, nutrients; and has all essential amino acids. It is a popular supplement among athletes, as it can help you gain muscle and improve exercise performance, but is especially great for vegans because of its nutritional benefits.
Maca powder typically comes in powder form, obviously, but also can be sold in liquid or capsule form. I usually add it to my smoothies after workouts, but you can add it to oatmeal or even cereal to provide some extra flavor and nutrition to basic meals. It tastes fantastic, and adds a really nice nutty flavor to my smoothies. Because I work out every day, I’ll drink a smoothie with about a tablespoon of maca powder every day. Maca powder is pretty interesting because it’s not only important for athletic recovery, but also contributes to the female hormonal system, as mentioned, and I really feel that it balances out my hormones and causes me to be emotionally “even.” I don’t personally feel its effects as an aphrodisiac, as it’s supposed to fortify your sexual energy, but I think perhaps since I’m not using it for this reason, this sexual energy is converted to my feminine energy.
Link to purchase:
https://amzn.to/2AAHEB6
https://amzn.to/2AGV7aM
Sources:
https://draxe.com/top-5-maca-root-benefits-and-nutrition/
https://www.healthline.com/nutrition/benefits-of-maca-root
2. Nutritional Yeast
While the name may not sound overly appetizing, nutritional yeast has numerous health benefits and is another must-have supplement in a vegan’s diet. Nutritional yeast is an inactive yeast full of B-complex vitamins, specifically vitamin B-12, which is usually difficult to come by in a vegan diet. Known as a complete protein, nutritional yeast provides all nine of the essential amino acids your body struggles to make on its own. Even adding small amounts of nutritional yeast to a vegan’s food selection each day is a way to incorporate crucial nutrients into his or her diet – and better yet, it’s easy! The yeast has a nutty cheese flavor that can be added to foods like vegan mac and cheese, tofu dishes, popcorn, and more. In fact, nutritional yeast is often found in dairy-free cheese products themselves. Packed with nutrition, low in fat, with no added sugars or preservatives, nutritional yeast is a flavorful addition to spice up savory meals.
I started to use nutritional yeast more often when I transitioned from vegetarianism to veganism, specifically during the switch from cheese, to no cheese. For me, nutritional yeast offers these incredible nutritional properties while providing that “cheesy” flavor without the cheese itself, and without the inflammation that comes with consuming dairy. You will find that nutritional yeast feels much lighter than cheese, so I add it to basically everything, like my tofu dishes, soups, veggie burgers, beyond meat chicken strips, potatoes, popcorn, and more! Nutritional yeast also plays a role in the building and fortification of my athletic endeavors and physical strength. High in iron, nutritional yeast also contributes to my now healthy iron levels, and its probiotics and potassium are fantastic for providing me with sufficient minerals without my large intestine. I consume nutritional yeast every day and I really do feel its effects.
Link to purchase:
https://amzn.to/2n2ubIM
Sources:
https://www.thespruceeats.com/nutritional-yeast-overview-3371737
https://www.peta.org/living/food/nutritional-yeast-only-sounds-gross/
3. Spirulina
At a first look, you may think there is no way this blue-green substance is edible. Simply put, it looks like something out of a science-fiction movie. A chlorophyll food, spirulina happens to be alga and one of the best superfoods and forms of natural supplementation for you. You cannot get the nutrients and minerals that spirulina provides in any other whole food, so it rounds out your entire nutritional intake, and is a must-have in your everyday diet. It won’t take long for you to see why:
To begin, spirulina is roughly 70% protein and very low calorie, so the calories it does have are mostly from protein to begin with. The addition of spirulina into your diet can hence lead to weight loss, and is also fantastic for vegans and vegetarians who are not consuming protein from animal products. Spirulina also contains antioxidants to protect against molecules that play a role in cancer development, heart disease, and more. Because spirulina is full of chlorophyll, it supports oxygen flow in the body. Oxygen facilitates breathing, obviously, and when you’re breathing properly, your body is healthier. These are only a few of the many health benefits of spirulina – to name a few others: it has been reported to increase muscle performance and endurance; improve liver health; boosts your immune system and cardiovascular health; help with allergy control; detoxify your body; has anti-inflammatory properties; contains B-Vitamins such as Vitamin B-12; and more.
After beginning to incorporate spirulina as a supplement into my diet, I have personally experienced an overall feeling of healthiness, nutritional completeness, and balance. It supports everything: provides me with more energy, has enhanced my muscular structure and athletic performance, and more. I feel that I have fully received the benefits spirulina has to offer the body.
I would say the most important factors to taking spirulina with the intent of seeing “results,” so to say, are: how you take it, consistency, and the time you give it to seep into your body. Spirulina comes both in powder and capsule form. The powder form is pretty hardcore – you just mix it in water and drink the mixture! But I personally take it in the tablet form: 3 tablets, twice a day, once in the morning and once in the late afternoon or evening. This equates to 1 teaspoon of the powder, twice a day. I also like to suck on the tablets to jump start the digestive process and also just to taste the spirulina – it really does have such a unique taste that you won’t find anywhere else – and this allows it to begin to seep into my system. In addition, I have found that spirulina has leveled out my craving for sweets, and when I don’t take spirulina, I always want more sugar. I think this is because of the of the dense “greenness” of it, as well as its richness in nutrients.
Link to purchase:
https://amzn.to/2ATIxVT
Sources:
https://www.naturalfoodseries.com/10-proven-benefits-spirulina/
https://wellnessmama.com/4738/spirulina-benefits/
4. Benefits of MCT Oil
MCT oil is another dietary supplement with loads of health benefits, whether you are vegan, vegetarian, or a downright carnivore. MCT, which stands for medium-chain triglycerides, is short in length compared to other saturated fatty acids and because of this, is easy to digest, and hence does wonders for the body. MCT oil has recently become known for advancing weight loss and overall weight management. It is also a great source of energy; reduces lactate that typically hinders athletic performance and hence increases endurance, energy and fat burning during exercise; improves digestion by reducing growth of yeast and bacteria; fights viruses and infection; and ultimately improves thinking and memory function, making you and your brain feel sharper throughout the day. MCT is found in products like coconut oil, palm kernel oil, milk, and butter, and you can easily add it to your diet – whether you add the supplement to your smoothies, coffee, salad dressings, dips, meals, etc.
After starting to use MCT oil, I’ve noticed lubrication in my joints, flexibility in my muscles, enhanced athletic recovery and performance, increased energy, and more. I already have a great deal of energy, and I work out very, very, very intensely, but I have noticed that when I use MCT oil, I feel like there is more strength within this intensity for longer periods of time. In regard to my ulcerative colitis, I have found that I have formed more bowels after taking MCT oil as a supplement. I usually take the oil every other day in my smoothies, specifically on the days where my athletic training or workouts are more intense. However, recently I have been taking MCT oil every day and since I started this, I’ve noticed I’ve been able to better maintain my flexibility in my athletic endeavors, and I feel my sprinting has improved, in that my arms stay relaxed. What I also find surprising is that I have lost a couple pounds since beginning to take MCT oil every day. But that’s just me! Someone else may have very brittle bones, and maybe should take it daily but will see different effects. Or someone else may be having trouble gaining or losing weight and may have to take it every other day. Ultimately, MCT oil balances out the body, and it will take some experimentation to determine how this balance will best be achieved for you.
Link to purchase:
https://amzn.to/2vtxaPb
Sources:
https://draxe.com/mct-oil/
https://www.healthline.com/nutrition/mct-oil-benefits
5. Maca powder
Maca powder, yet another superfood, has also helped me tremendously in athletic recovery, muscle endurance, and more. I started taking it a while ago, but I remember when I initially began, my body recovered more swiftly and completely between workouts. Not only this, but maca powder contains antioxidants; increases energy, mood, and memory; helps balance hormone levels like evening primrose oil; acts as an aphrodisiac; is a great source of fiber, protein, nutrients; and has all essential amino acids. It is a popular supplement among athletes, as it can help you gain muscle and improve exercise performance, but is especially great for vegans because of its nutritional benefits.
Maca powder typically comes in powder form, obviously, but also can be sold in liquid or capsule form. I usually add it to my smoothies after workouts, but you can add it to oatmeal or even cereal to provide some extra flavor and nutrition to basic meals. It tastes fantastic, and adds a really nice nutty flavor to my smoothies. Because I work out every day, I’ll drink a smoothie with about a tablespoon of maca powder every day. Maca powder is pretty interesting because it’s not only important for athletic recovery, but also contributes to the female hormonal system, as mentioned, and I really feel that it balances out my hormones and causes me to be emotionally “even.” I don’t personally feel its effects as an aphrodisiac, as it’s supposed to fortify your sexual energy, but I think perhaps since I’m not using it for this reason, this sexual energy is converted to my feminine energy.
Link to purchase:
https://amzn.to/2AAHEB6
https://amzn.to/2AGV7aM
Sources:
https://draxe.com/top-5-maca-root-benefits-and-nutrition/
https://www.healthline.com/nutrition/benefits-of-maca-root