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Re: Do vegans need supplements? Do you take any?
I've ordered the Veg 1 supplements from vegan society, as it has the recommended levels of B12, folic acid, D2, selenium, iodine etc...as I used to have the seven seas one but it doesn't have enough D2 or B12 in.
http://www.vegansociety.com/images/Veg1.pdf
But I've also got to buy another D2 as I have to have more than the average person i.e, 20 to 50 rather than 10, and I have a calcium supplement.
I have to start taking them once the doctor tells me how much of calcium and vitamin D I need to take daily for the next six months.
I seriously HATE swallowing pills!!! lol I'm never going to not go outside again. haha
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Re: Do vegans need supplements? Do you take any?
Quote:
xwitchymagicx
But I've also got to buy another D2 as I have to have more than the average person i.e, 20 to 50 rather than 10, and I have a calcium supplement.
I have to start taking them once the doctor tells me how much of calcium and vitamin D I need to take daily for the next six months.
I seriously HATE swallowing pills!!! lol I'm never going to not go outside again. haha
Witchy - ask your doctor to give you a prescription for liquid Vitamin D Ergocalciferol.
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Re: Do vegans need supplements? Do you take any?
Quote:
Mittenzzz
You're right on. As Vegan's we may be missing some B Vitamins, but if you are eating tons of those leafy greens you are probably getting all you need.
Hi,
With all due respect, I don't think there's any evidence for any of these statements.
Vegans normally have lower B12 levels than non-vegans, but non-vegans often have lower B9 levels than vegans.
Also: due to the many reasons explained in our B12 subforum (soil depletion, chlorinated water and dozens of other reasons), eating tons of leafy green may not help in the long run if the soil the green leaves are grown in is short in cobalt/bacteria etc, if it's not eaten fresh, if it's not organic, and eaten by a person who also is exposed to some of the many "B12 killers" out there.
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Re: Do vegans need supplements? Do you take any?
At the moment, I am taking a vegan multi vitamine with B12, iodine, D2 and some others, vegan DHA capsules and iron fortified lemonade syrup. I also drink my Alpro soya milk and eat my Alpro soya yoghurt or dessert every day. These too are fortified with B12, Calcium and B2.
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Recommend some supplements?
Hi, I don't eat much (Not on purpose. I just become full much faster.) and therefore find it near impossible to get all the vitamins I need for normal functioning. If you could just personally recommend some multiple or multivitamin supplements for me to take, I would much appreciate it.
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Re: Recommend some supplements?
The best supplement I have found for general health is Juice Plus+ - the company takes 17 raw fruits and veggies, juices them, takes out the water, and then puts the powder into vegan gummies that you can eat every day (they're the only vegan gummies I know of).
Out of the interest of full disclosure, I am a distributor for Juice Plus+.
The reason I recommend it is because of the medical research showing it actually helps improve the immune system, reduce oxidative stress, lower homocysteine, improve circulation, protect DNA from damage, and more. You can read more about the research at http://healthandwellnessnewsnow.blog...-clinical.html
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Re: Do vegans need supplements? Do you take any?
I use Moringa Olifiera Leaf powder as an affordable, organic totally vegan suppliment
This stuff is amazing I have never felt better
I get mine online from a Non-profit outfit www.moringamutual.org
Moringa apparently has more calcium than milk, more vitamin c than Oranges, more Iron than spinage and 10 different amino acids.
Check it out
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Re: Do vegans need supplements? Do you take any?
i would say if your not eating seaweeds regularly taking a good seaweed/kelp supplement will be a good idea as you wont be getting anywhere near enough iodine.
vitamin D can tend to be low also.
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Re: Do vegans need supplements? Do you take any?
I think I'd better buy some vitamin b12
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Re: Do vegans need supplements? Do you take any?
Quote:
VeganVicky
I think I'd better buy some vitamin b12
go with the sublingual under the tongue vitamin b12 if you do:).
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Re: Do vegans need supplements? Do you take any?
Hi
I'd appreciate some advice. I currently have one Veg 1 capsule a day (and a Deva Omega 3 DHA). I noticed on Holland and Barrett that they do two vegan supplements: Vegan Multivitamin & Mineral http://www.hollandandbarrett.com/pag...c=16713&page=1 & Super Vegan Multivitamin & Mineral http://www.hollandandbarrett.com/pag...c=16713&page=2. I just wondered if there are any experts out there who can tell me whether its worth swopping to these or staying with Veg 1 - I've no idea if their supplements are a good quality or if they're all very much the same or whatever! Sorry - I hope this makes sense! Currant Cottage
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Re: Do vegans need supplements? Do you take any?
I just did a nutritional analysis of everything I ate for a day, and it seems that if I take a B-complex supplement, eat legume- and vegetable-based foods, eat a salad with dark greens and olive oil, and drink fortified orange juice every day, I don't need any kind of multivitamin. I'm pretty proud of those hours of looking up the nutritional facts of everything I put in my mouth, so here's the link to my blog where I published it.
Edit: Oh, I forgot I need to add in some flaxseed oil to get omega-3s.
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Re: Do vegans need supplements? Do you take any?
Quote:
adl
I just did a nutritional analysis of everything I ate for a day, and it seems that if I take a B-complex supplement, eat legume- and vegetable-based foods, eat a salad with dark greens and olive oil, and drink fortified orange juice every day, I don't need any kind of multivitamin. I'm pretty proud of those hours of looking up the nutritional facts of everything I put in my mouth, so here's the link to my
blog where I published it.
Edit: Oh, I forgot I need to add in some flaxseed oil to get omega-3s.
I'm really impressed with how you've broken everything down and its given me an incentive to eat a little healthier. I know its an excuse but ..... the school holidays have been so busy and manic that our diets really aren't that brilliant and I know I have to get back to making more effort to eat a varied diet and not stuffing on home baking and easy options!!! I found a really good vegan omega 3 supplement online - a different one that I'm using at the moment but to be honest, I've even been forgetting to take them daily. Thanks again for your post - and your blog link.
Currant Cottage
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Re: Do vegans need supplements? Do you take any?
Quote:
CurrantCottage
I'm really impressed with how you've broken everything down and its given me an incentive to eat a little healthier. I know its an excuse but ..... the school holidays have been so busy and manic that our diets really aren't that brilliant and I know I have to get back to making more effort to eat a varied diet and not stuffing on home baking and easy options!!! I found a really good vegan omega 3 supplement online - a different one that I'm using at the moment but to be honest, I've even been forgetting to take them daily. Thanks again for your post - and your blog link.
Currant Cottage
Thank you! Good luck on eating healthier. It can be hard, I know.
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Re: Do vegans need supplements? Do you take any?
I now take a vegan multivitamin (tiny tablets as the other's ones are too big!), vitamin D and a vitamin B12. I take them because of my coeliac and needing to take more for what I'm losing or something.
I don't know if to change the B12 when these are gone though, they are from Holland & Barret but I thought you had to have ones that dissolve and these don't!
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Re: Do vegans need supplements? Do you take any?
I have heard the sublingual format (i.e. ones that dissolve under your tongue) is slightly better for b12 absorption, but I don't know how much difference it really makes. The Veg-1 ones the vegan society sells are that kind and work out quite cheap, I think. Don't know how the dosages compare with the H&B ones though.
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Re: Do vegans need supplements? Do you take any?
I guess I can stress too much at times over supplements and what I eat - I keep reminding myself of friends who eat tons of meat and junk food so I could be doing a lot worse! And I had to laugh - these latest multivitamins I've bought are just so HUGE that I dread swallowing them - I mean really I have to have a huge drink to hand and usually some bread to shovel it all down !
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Re: Do vegans need supplements? Do you take any?
Witchy, as far as B12, take the methylcobalamin form instead of the cyanocobalamin form! You don't have to take the ones that dissolve, either. :)
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Re: Do vegans need supplements? Do you take any?
Quote:
harpy
I have heard the sublingual format (i.e. ones that dissolve under your tongue) is slightly better for b12 absorption, but I don't know how much difference it really makes. The Veg-1 ones the vegan society sells are that kind and work out quite cheap, I think. Don't know how the dosages compare with the H&B ones though.
Those Veg 1 supplements I used to take, are a bit *vile* I now take deva I think.
Quote:
Witchy, as far as B12, take the methylcobalamin form instead of the cyanocobalamin form! You don't have to take the ones that dissolve, either. :)
I'll have to remember that these ones are cyanoblahblah...so next time I buy some I'll have to check! Supposedly Deva are methblahblah, maybe the cyanblahblah is cheaper? As the deva are about £6 more. lol
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Re: Do vegans need supplements? Do you take any?
I find the Veg-1 tastes OK-ish - I seem to remember reading that there was a batch that was particularly nasty-tasting, so perhaps you got those witchy - or perhaps my tastebuds are knackered, more than likely :D
I think they contain cyanobalamin though, not methylcobalamin. What about hydroxocobalamin, I thought that was meant to be a good one? There are already some threads about these issues I think, will check when I have a mo.
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Re: Do vegans need supplements? Do you take any?
I couldn't take the taste or smell of Veg1. It made me gag, and I couldn't keep it down. Maybe I got an icky batch? I don't know if I'll try ordering again to see. The regimen I outlined above seems to work well enough.
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Re: Do vegans need supplements? Do you take any?
Most people who have a balanced diet don't need any supplements. In fact too much of certain vitamins and minerals can make you ill. There is a big supplements industry out there who would like to convince everyone that supplements "boost" health when in fact all a supplement will do is correct a deficiency. If you have a well balanced diet then I would not consider supplementation unless your physician prescribes this. The only possible exception may be vitamin B12 which is available from soil-borne bacteria and which due to the western obsession with cleanliness may be deficient in a vegan diet. I take regular supplementation of vitamin B12 plus alfaccalcidol and calcium, but this is because I have a pre-existing medical condition which means I need to. Otherwise I wouldn't.
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Re: Do vegans need supplements? Do you take any?
As well as vitamin B12 I think there is a good case for vitamin D supplementation, at least in the winter months and for those that have dark skin and/or don't spend much time outside - there is some discussion here http://www.vegansociety.com/lifestyl...vitamin-d.aspx but I've read it's true of the population generally, not just vegans. ETA Oh, alphacalcidol which you mention seems to be a form of vitamin D?
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Re: Do vegans need supplements? Do you take any?
Quote:
lastx
Most people who have a balanced diet don't need any supplements.
Lots of people (vegans and non-vegans) have low B12 levels - even on a balanced diet, and vit D is important for people in Northern areas (in the darkest months)...
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Re: Do vegans need supplements? Do you take any?
Quote:
Korn
As well as vitamin B12 I think there is a good case for vitamin D supplementation, at least in the winter months and for those that have dark skin and/or don't spend much time outside - there is some discussion here
http://www.vegansociety.com/lifestyl...vitamin-d.aspx but I've read it's true of the population generally, not just vegans. ETA Oh, alphacalcidol which you mention seems to be a form of vitamin D?
I agree that vitamin D is also important in the winter for postmenopausal women and those with darker skins. As far as I am aware there is little evidence for the efficacy of supplementation in lighter skinned males. The Alfacalcidol is a synthesised vitamin D analogue which bypasses the normal regulatory process of the kidneys. I have a problem with Vitamin D absorption due to hyperparathyroidism.
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Re: Do vegans need supplements? Do you take any?
I think there is some evidence that vitamin D supplementation may be beneficial for other groups. For example, vitamin D seems to be necessariy for calcium absorption so if they don't get enough vitamin D in winter then children and young women (in particular) might need a supplement for bone health, as well as the groups you mention. I believe there are also studies tentatively linking vitamin D levels (not supplementation) to cancer incidence which is one reason the advice to use sunblock whenever you're in the sun has been questioned (some people think you should have a few minutes' unprotected exposure to the sun).
I'm afraid I don't have time to do much digging around at the moment but this article http://ods.od.nih.gov/factsheets/vitamind.asp references some peer-reviewed studies about the calcium absorption thing I think.
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Re: Do vegans need supplements? Do you take any?
Quote:
harpy
I'm afraid I don't have time to do much digging around at the moment but...
If you try their search engine, you'll see that there are quite a few references to vitamin D-studies on sites like sciencedaily.com and the somewhat opinionated naturalnews.com.
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Supplementation
Hi,
I am currently working on a dissertation on diet and supplementation of vegetarianis/vegans. I would like to know if any people here take supplements. If you do/do not then i would like to ask why you do and where you got the information about the supplements. If anyone is interested please e-mail and let me know what your diet is Veggie/vegan, what supplements you take, why you take them and where you get your diet information from.
I look forward to hearing from you.
Andi (Andi_cheese@yahoo.com)
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Re: Do vegans need supplements? Do you take any?
Andi,
you might want to consider setting up a survey on www.surveymonkey.com, takes about 10 minutes and makes it easier for people to answer your questions....
Best regards,
Andy
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The Vegan RD - recommended supplements
I find this new blog by Ginny Marissa to be very enlightening and informative. She makes some good points about the dangers of falling prey to the idea that veganism is always an ideal diet no matter what and that we shouldn't worry about specific nutrients. The latest science shows that we should, but that it's still pretty easy so ignoring this sound advice is something we'd do at our own peril. Personally I trust the science. It's never let me down so far.I probably was personally slightly deficient in B12 for a while because of well meaning but deeply flawed advice, but now that I'm back on track I can be a better, more vibrant advocate for the animals. Ain't it good news?
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Re: Do vegans need supplements? Do you take any?
"The recommended dose is 25 to 100 micrograms per day".
I've noticed a few things re. sites that recommend much higher daily B12 amounts than anyone else:
• They seem to be involved in promoting the very sad veganoutreach/veganhealth/Jack Norris constellation
• A former VF-member, 'beforewisdom', banned for exactly this kind of spam (he was posting the same stuff repeatedly, promoting the same Jack Norris links over and over again, but didn't really take part in any discussions) pops up on these sites. Hhe must have been promoting Jack Norris' view on B12 hundreds of times - with identical posts copy-pasted into various threads in vegan message boards. Google 'beforewisdom' and eg. veganhealth and see how many matches you get... What he did was the same thing he did at other forums: he posted the same material both in new threads he started (several times), in others threads, and in threads that didn't seem to be about promoting the Jack Norris stuff, but which we soon found out was about promoting JN and his sites. He seemed to be in a hurry to post as many of this posts/threads as possible, because he must have known that we don't want this kind of spam. Then he could - and did - for years (and still do) post on other forums that he had posts removed from our site. He did not mention that he is known for having posted exactly the same stuff dozens/hundreds of times, referring to the same few examples, about some guy (called Axel Hershaft or something similar?) who had a too low B12 level and then took B12 and felt better. 'Beforewisdom' still does that.
• The people who promote these sites here post new threads without checking for new ones, and - for some reason - keep repeating posting links to these sites many times a week/day (until they are banned), and are in some cases members who have been put on moderation, eg. for similar spam, earlier.
•They don't seem to want to post the reasons why they eg. think that one needs 25-100 mcg day, but just leave the discussion if they are asked question - but still keep posting links to the sites after saying that they don't want to discuss the stuff they promote. Are anyone being paid to promote these sites?
Anyway - there are no rules without exceptions. So - why are they spreading the idea that "the recommended dose" is 25-100 mcg B12 per day? Anyone? Josh? The reason I ask is that if these semi-vegans succeed in making people believe that humans need 25-100 mcg B12 daily, the amounts both vegans and non-vegans get per day will appear as even more microscopic then they already are.
Quote:
Personally I trust the science.
So what's the science behind suggesting 25-100 mcg B12 per day?
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Re: Do vegans need supplements? Do you take any?
I read all these pages, and I am still a lil confused about b12 and other supplements. I don't have a doctor to visit, so I can't know for sure what I need. But I have been feeling reaaaally tired everyday now. I keep falling asleep, and even after I wake up I don't feel rested. Is that a sign of me needing supplements, or not getting enough calories? Maybe both?
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Re: Do vegans need supplements? Do you take any?
It could be sign of various things, which is why doctors would recommend a blood test. Some people tens to blame everything on B12, but if the B12 levels are fine, you could maybe lack iron, fresh air, exercice and much more, including, of course B12. You mentioned that being vegan is new to you, and some people assume that B12 isn't stored in the body - but it is. It can be stored for years. So if you after just eg. a few weeks feel tired due to low B12, your B12 levels reserves mast have been low before you went vegan. But taking a little B12 doesn't harm...
Quote:
So what's the science behind suggesting 25-100 mcg B12 per day?
I know it's about homocysteine, but... bump. :-)
The idea that pretty much 100% of the world population gets way too little B12 raises some interesting perspectives, so I look forward to more info about the controversial idea that humans need 25-100 mcg B12 per day....
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Re: Do vegans need supplements? Do you take any?
I currently take quite a lot of stuff and I'm thinking of cutting down because people tend to say it's not very good taking too many supplements. Does anyone have any suggestions?
I take-
every morning: 1 Tbsp of flaxseed with almonds, brazil nuts, walnuts and co-enzyme Q10 (http://www.planetorganic.com/linwood...ts-co-q10.html)
Supplements:
Vegan Multivit: once a day (http://www.hollandandbarrett.com/pag...627&prodid=366)
Omega DHA: once a day
B12: 3 times a week (I also take fortified soy and almond milks)
D2: on days when I don't get enough sunlight (I live in London)
Sea kelp: twice a week (I wonder if I could avoid this by eating sea-weed twice a week?)
I'm pretty sure I get enough calcium as I drink fortified soy/almond-milk and eat loads of almonds too (and my multivit also contains it). I also eat quite a lot of spinach so I'm confident that I get enough iron (and again, the multivit contains iron).
I wonder if I could:
1. Stop taking B12, as I already drink loads of fortified milks and eat yeast extract
2. Stop taking sea kelp, by taking seaweed (although some people don't recommend it)
3. Potentially stop taking the multivit if my diet is complete enough?
What do you all think?
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Re: Do vegans need supplements? Do you take any?
Bowie, I'm no expert but I don't see why you really need a multivitamin as you're taking vitamin B12 and vitamin D? A good mixed diet of veg, fruit, grains and so on is probably a better way to get everything else I would have thought.
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Re: Do vegans need supplements? Do you take any?
Hello, I'm Paul. I think this is my first post so I just wanted share with you about what supplements I take and why. I currently take 3 types of vegan supplements from Dr. Joel Fuhrman: 1) Gentle Care, a multivitamin/multimineral that has no harmful vitamins and minerals such as beta carotene, or folic acidhttp://www.youtube.com/watch?v=FCuHX...layer_embedded, 2) Osteo Sun Vegan formula (there are two formulas one vegan one nonvegan) for Vitamin D and some calcium, and 3) DHA algae derived Omega 3 long chain.
I think most vegan supplements on the market that include a range of vitamins and minerals can be harmful if they include too much Vitamin A, iron, folic acid and copper. I trust Dr. Fuhrman and it's worth the peace of mind to pay a little more for me. Thanks for listening.
Paul
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Re: Do vegans need supplements? Do you take any?
fwiw, I like Jack Norris, Ginny Messina, Brenda Davis and Vesanto Melina all of whom recommend Vitamin B-12 supplements which I take rather than testing MMA levels. In other vegan forums, I have encountered red herrings about the general populations risk of B-12 deficiency which is concentrated in the elderly and other specific groups and results from malabsorption rather than malnutrition, i.e. they don't absorb well what b-12 they eat which is a different risk than not having the vitamin present at all in whole foods. Similar risk, different causes and different solutions. For me as a vegan it's either supplement or MMA test. The risks are to great to do otherwise.
Paul
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Re: Do vegans need supplements? Do you take any?
Quote:
Bowie
I currently take quite a lot of stuff and I'm thinking of cutting down because people tend to say it's not very good taking too many supplements. Does anyone have any suggestions?
I take-
every morning: 1 Tbsp of flaxseed with almonds, brazil nuts, walnuts and co-enzyme Q10 (
http://www.planetorganic.com/linwood...ts-co-q10.html)
Supplements:
Vegan Multivit: once a day (
http://www.hollandandbarrett.com/pag...627&prodid=366)
Omega DHA: once a day
B12: 3 times a week (I also take fortified soy and almond milks)
D2: on days when I don't get enough sunlight (I live in London)
Sea kelp: twice a week (I wonder if I could avoid this by eating sea-weed twice a week?)
I'm pretty sure I get enough calcium as I drink fortified soy/almond-milk and eat loads of almonds too (and my multivit also contains it). I also eat quite a lot of spinach so I'm confident that I get enough iron (and again, the multivit contains iron).
I wonder if I could:
1. Stop taking B12, as I already drink loads of fortified milks and eat yeast extract
2. Stop taking sea kelp, by taking seaweed (although some people don't recommend it)
3. Potentially stop taking the multivit if my diet is complete enough?
What do you all think?
when it comes to sea vegetables less is more. never take hijiki as it's been linked as an arsenic sponge. personally I like a little dulse flakes on my salad. stop taking a multivitamin/multimineral? why? because relying on whole foods is natural/trendy??? I think eating a good vegan multivitimin multimineral is a good insurance policy in case you don't absorb or can't get all of the vitamins and nutrients you need. I agree there are risks to supplements. But that's where understanding the risks and reading labels comes in. After all, there are risks to eating whole foods too, are there not?
Paul
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Re: Do vegans need supplements? Do you take any?
what risks to eating whole foods? risks of contamination, risks of malabsorption, risks of mislabeling (conventional for organic, gmo vs. non-gmo). One can get too jaded. But as long as one has a flexible healthy-skeptical mindset, you have the tools to negotiate what's best for you and your family.
Paul
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Re: Do vegans need supplements? Do you take any?
Hello Paul, welcome to the forum.
One reason I'm not mad about using multivitamins all the time is that there is some evidence suggesting that they sometimes do more harm than good (e.g. http://www.health.harvard.edu/press_...nd-cancer-risk). However the evidence is pretty patchy so I think one just has to read it and decide for oneself.
I do sometimes take Veg-1, a supplement with a limited set of vitamins that the Vegan Society here produces. I don't think I'd bother with it if I was taking B12 and vitamin D supplements already, though.