Veganuary has many benefits, but there are also things to be aware of.
Vitamin B12, Zinc, Iodine, Choline and Iron are often missing or devoid in a vegan diet, so it is recommended to add a quality multivitamin, blend or single nutrients at higher doses. Protein levels should be 50 grams per day, depending on sex, activity level, life stage and health.
Vitamin B12
Naturally found in animal foods. It can also be added to foods or supplements. Vitamin B12 is needed to form red blood cells and DNA. It is also a key player in the function and development of brain and nerve cells.
Zinc
A trace mineral, meaning that the body only needs small amounts, and yet it is necessary for almost 100 enzymes to carry out vital chemical reactions. It is a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system.
Iodine
An essential trace mineral not made by the body so must be obtained by food or supplements. It is found naturally in some foods and is added to supplements and some salt seasonings. Iodine is needed to make the thyroid hormones thyroxine and triiodothyronine, which assist with the creation of proteins and enzyme activity, as well as regulating normal metabolism. Without enough iodine, these thyroid hormones do not work properly and can lead to an under-active or overactive thyroid gland, causing the medical conditions of hypothyroidism and hyperthyroidism with various negative side effects in the body.
Choline
An essential nutrient that is naturally present in certain foods and available as a supplement. The body can also produce small amounts on its own in the liver, but not enough to meet daily needs. Choline is converted into a neurotransmitter called acetylcholine, which helps muscles to contract, activates pain responses, and plays a role in brain functions of memory and thinking. Most choline is metabolized in the liver where it is converted into phosphatidylcholine, which assists in building fat-carrying proteins and breaking down cholesterol.
Iron
An important mineral that helps maintain healthy blood. A lack of iron is called iron-deficiency anemia, which affects about 4-5 million Americans yearly. [1] It is the most common nutritional deficiency worldwide, causing extreme fatigue and lightheadedness. It affects all ages, with children, women who are pregnant or menstruating, and people receiving kidney dialysis among those at highest risk for this condition.
