Top 3 Vegan Deficiencies
By Thomas DeLauer
HYLETE Community Captain, Thomas DeLauer expresses his view on veganism. Watch this quick clip to learn about three common deficiencies that can easily be fixed when entering a vegan lifestyle.
Are you a vegan seeking a ketosis lifestyle? Learn how to achieve a vegan ketosis lifestyle here.
About Thomas DeLauer
From 280 lbs. to the magazine covers... All by living a lifestyle that is honest and real. Thomas DeLauer brings nutrition expertise along with a unique perspective on health and wellness that is everything HYLETE.
The following is a transcription of the above video:
Let me come right out and say that honestly veganism is not bad. Most people might look at me and say, ""Wow, that guy is probably, totally anti-vegan."" But in reality, I'm an advocate for those that are vegans and I'm advocate for those that aren't, as long as they're being conscious about their health and being conscious about the environment, there is a nice balance. But I wanted to create this video to address the top three deficiencies that vegans face when it comes to vitamins, minerals and nutriens in general. Because in reality, there are some pretty significant deficiencies and we do need to address them.
But let me first off say that most of the deficiencies come from two things. They come from either being too one track minded and eating the same kind of thing over and over again and not getting the variety, or it ends up coming from the fact that our soil is depleted that vegans that are making [inaudible 00:00:47] effort to eat a balanced diet aren't getting the minerals and vitamins that they need simply because our soil is so depleted.
So there are some ways to get around it, it's just a matter of making sure you pay close attention to the kinds of foods that you're eating. And let me also say that you can't knock something until you try it. I am a huge proponent of even if you're non-vegan, taking at least a couple of weeks a year to go vegan, to A, see how you feel, but B, reap the benefits that are pretty obvious when it comes to veganism.
All right, so let's talk about the deficiencies. The first one is vitamin B12. Unfortunately, vitamin B12 is a vitamin that you get almost exclusively from animal sources. You see, vitamin B12 is extremely important when it comes down to helping you build your own DNA, but also building red blood cells which deliver oxygen to the rest of your body. This, in part, is really an animal product and animal vitamin to begin with, so it's very difficult to get if you're a vegan.
But there are a few foods that you can use, but one in particular, and that is nutritional yeast. That's that powdery, yellow, flaky stuff. I highly recommend if you're vegan adding that whenever you can, because it's definitely going to give you a nice boost of vitamin B12 that you're going to be hard pressed to find anywhere else in a non-animal source. Additionally, there's always B12 supplements. You got cyanocobalamin and you got methylcobalamin. Those are the two kinds that you can get vitamin B12 from and they are both a non-animal form. So you're able to getting the supplement that, although one is synthetic, is still not gonna really trigger anything that's gonna break your veganism diet.
The number two thing that most vegans are deficient in is going to be simple Omega-3s, and in reality whether you're an omnivore or a vegan, it's hard to get enough of your Omega-3s. Simply because you have to be eating copious amounts of fish to really get it. Regardless, it's important to probably be using a supplement there. You see, a lot of vegans will say, ""Well, I'm consuming flax, so I'm getting alpha-linolenic acid,"" which isn't Omega-3. That's good, that's a step in the right direction. The problem is that the body has to convert that alpha-linolenic acid into a usable form known as eicosapentaenoic and docosahexaenoic acids. Those are the kinds of EPAs and DHAs, the fatty acids that actually help the brain and help reduce inflammation within the body. ALA, like from flax, takes a lot of work to really get you there.
So what do you do? If you don't eat any kind of animal products, how do you get your Omega-3s? Well, step one is, yes, you can eat flax, you just have to eat copious, copious amounts of it. Step two is to eat a lot more algae and seaweed products, or take a docosahexaenoic acid, DHA product that's derived from algae. In fact, DHA that comes from algae is significantly better than DHA that's coming from a sardine source or a [inaudible 00:03:28] source. Then, lastly, you can eat a lot of cabbage, but eating a lot of cabbage comes with some side effects too, like bloating and gas and overall GI discomfort. You're probably best going for the algae, the seaweed and living like a mermaid.
Okay, the last one is calcium. Yeah, vegans don't get enough calcium and a lot of times we have a lot of foods that are fortified with calcium, but the problem is most vegans are health conscious. That means that most vegans aren't eating a lot of processed foods, which means they're not getting the process and fortification that these processed foods have to add extra calcium in. But, I stress for you to think about this a little bit differently. Rather than trying to get more calcium, because in reality, we don't really need more calcium, we have a lot of it, we need to absorb it more. We need more vitamin D, which poses another problem.
Vegans aren't getting a lot of vitamin D, because again, it comes from animal sources or proper sunlight. If you're living in an area where it's hard to get enough sunlight, that can be really tough. That leaves you with really only one option, and that's taking a vitamin D supplement that is not derived from an animal source. That's really the only real way about it to get adequate amounts of vitamin D. I highly recommend taking in 2,000 to 5,000 IUs of vitamin D, and you'll dramatically feel a big shift in your mood and how you feel overall, but it's also gonna end up helping your bones in a long run more so than just drinking a glass of almond milk.
There you have it. Those are the three simple deficiencies that vegans face. Although they're big ones, they're easy to fix if you pay attention and add just a smidget of these little things throughout the course of your day. As always, keep it locked in here on my channel. If there's any specific videos you wanna see, whether it's regarding veganism, ketosis, intermittent fasting, you name it. Make sure to let me know in the comment sections, so that I can address it. I will see you in the next video.