MY FAV SUPPLEMENTS + WHY I TAKE THEM
YOUR HEALTH IS AN INVESTMENT NOT AN EXPENSE
It is part of my daily morning routine to take all my supplements! Everyone is different and all bodies have different needs when it comes to supplementing vitamins and minerals.
Supplement:
a substance taken to remedy the deficiencies in a person's diet
I feel like supplements often get a bad rep because people aren’t aware of what they really are. Some people assume this is a term associated with weight loss and although there are some, most researchers say they are ineffective and a healthy diet and lifestyle is the single most effective way to lose weight. I take supplements to make sure my body is getting the sufficient amount of nutrients it requires to stay in the best shape possible. And I’m not talking about weight. I’m talking about energy, my immune system, heart, muscle, and bone health, brain function…The list goes on.
I am not however admitting that a plant based diet makes it IMPOSSIBLE to achieve these benefits. However, the reality I live and busy college life I experience, I don’t have the time, resources, or money to be getting in every vitamin and mineral every single day from the foods I eat. Meaning, I’m not eating an insane diverse amount of food all day everyday. Some days I eat more than others and some days I’m not plant diverse with my meals whatsoever, and that happens. Life happens. Also… I don’t eat animal products! That is a restriction and could cause a deficiency! (if not eating a balanced diet and instead filled with vegan junk food, processed foods, etc.). I’m not, not admitting that!
I can 100% get the exact same nutrients in other plant foods… but am I eating quinoa every single day? No. Am I making plant diverse meals every single day? Not everyday no, although I would say I’m pretty damn good at not eating processed foods. Some days are better than others and some days I make it more of a priority.
Instead, I am trying to simply explain that there is nothing wrong with making sure you’re getting your daily dose of vitamins and minerals with a supplement — vegans and non vegans alike! People who aren’t plant based are STILL at risk for these symptoms from a lack of nutrients (shocker, I know!) Someone who is eating a muffin for breakfast, mac and cheese for lunch, and chicken tenders and fries at dinner (lol sounds like freshman year me!) is NOT getting the sufficient amount of vitamins and minerals in a day. And I’m not bashing on the way someone like that chooses to live their life, I’m just saying it will be better for their health in the long run to try and receive those nutrients in the most bio available way possible. And that is what a plant based diet does!
Bioavailability: is a term used to describe the proportion of a nutrient in food that is utilized for normal body functions.
Basically, getting the MOST out of your food. Plant based diets focus on receiving all the nutrients from whole real food, and are way more easily absorbed than let’s say a fried chicken meal. Sure maybe you’d get some protein and b12 butttt is that necessarily the most ideal way to get nutrients? No.
So why not take a supplement to ensure that your body is getting them if you feel like some days your diet is lacking in these nutrients?
Below are photos of all the supplements I take and why! If you have any questions feel free to comment or DM me on Instagram, as always!
B12
I can literally SEE the questions flooding from people already, “If vegans can get every single nutrient from a plant based diet, then explain B12!!”
Fun Fact: B12 isn’t actually made by animals and it’s not made by plants either! B12 comes from tiny bacteria that cover the earth in the soil and historically humans got this vitamin by eating food grown in the earth, drinking water from the streams or not washing their hands before eating. Because of today’s sanitary standards, natural sources of B12 don’t exist (although I did hear about a new study breaking this myth and that it was found naturally occurring in some plant… However I have not kept up with this study). Nowadays, humans can receive B12 through the bacteria that is produced in the gastrointestinal tract of animals (most livestock are now supplemented with the vitamin as well). Therefore, you can still eat meat and be deficient!
So, it is encouraged to receive your B12 through a supplement. That is the most reliable way to receive it.
Symptoms of a B12 deficiency include: anemia, nerve damage, low energy levels , weakness, fatigue…. I have had NUMEROUS people tell me they tried a plant based diet and felt so low energy… maybe try supplementing with a B12 vitamin and eat more throughout the day! I experienced about a week of these symptoms when first switching my diet. After I started taking B12 it went away and the food I eat fuels me!
Now that we have that one out of the way I’ll keep the rest short and sweet!
IRON
Plants and grains contain the type of iron called nonheme which is not absorbed by the body as well as heme (found in animal protein). So I just make sure to take my iron supplement everyday to ensure my energy levels and immune system are healthy! Although nonheme can still be absorbed by my body, I simply take a supplement to ensure that I get it!
Symptoms of an Iron deficiency include: fatigue, lightheadedness, frequent infections, or dry damaged hair and skin.
CALCIUM + MAGNESIUM + ZINC + D
I don’t have much to say about this other than the fact that all these nutrients are so important and I want to ensure my body is getting the sufficient amount it needs!
Calcium is found in dairy — which I do not eat. But it’s also found in plant mylks, leafy greens, almonds, beans, tofu… and a lot more !
Most people don’t experience too many symptoms of a deficiency however some people can experience: cramping, muscle weakness, or confusion.
Magnesium is found in dark chocolate, almonds, peanuts, and avocado.
Symptoms of a deficiency include: high blood pressure, fatigue, muscle twitches.
Zinc is found in quinoa, beans, lentils, nuts, tofu and more.
Symptoms of a deficiency include: decreased immunity, impaired cognitive function or depression.
Vitamin D is found in mushrooms, fortified mylks, tofu and the sun (obviously lol) it is VERY difficult to get Vitamin D in any diet so a supplement is important!
Symptoms aren’t common however some people can experience getting sick often, fatigue, impaired wound healing, bone loss.
SEED PROBIOTIC
And lastly, my probiotic!!!! The best probiotic I’ve ever had to be honest. I’ve talked numerous times on my page and blog about probiotics and why they are important! I will link the posts below if you want more information!
https://www.instagram.com/p/B67CKO2pIhh/?igshid=c3vzs9sv15ib
https://www.instagram.com/p/B6UQVuUJ1ye/?igshid=14qullme03piu
I have always strived to get my probiotics in the most bioavailable way through the foods I eat. Which I still LOVE doing. However, I noticed a HUGE difference in my digestion and bloat while using this daily symbiotic (pre + probiotic). Below is a picture of Seed’s information card that further explains the importance. Basically your body needs both pre and probiotics because prebiotics are what the probiotics feed off of in order to live in our bodies and receive the benefits!
FIN !!
I really, really hope this post was helpful and informative for you! I have gotten countless messages and questions on supplements and which ones I take and why. So hopefully this post answers any of your questions. Feel free to DM me if you have anymore! I have more holistic supplements that I use not included in this post that I use specifically for when I get sick, bloated and for my skin health. That will be a whole separate post because I have simply too much to say! I didn’t want this post to be any longer than it is now. Let me know if that is another post you’d be interested in!
CHEERS TO INVESTING IN YOUR HEALTH 🥂🥂🥂🥂
xx,
Kathleen
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