The reasons for which people become vegans much. Some want to become healthier, others want to reduce their impact on nature, others feel sorry for animals. But in many cases, they are deficient in certain substances, and here’s how to fix it.           

1. Vitamin B12

He is cobalamin. It is very important for the creation of red blood cells, fatty acids and neurotransmitters, which are necessary for the normal functioning of the brain. Its reserves are contained in the liver.         

Signs of deficiency: fatigue, drowsiness, poor exercise tolerance, increased heart rate, nose and gum bleeding , weight loss, decreased libido, gastrointestinal problems , memory and coordination.            

To check the level of vitamin in the body, a blood test is prescribed. 

Vitamin B12 is found in meat and dairy products, so it’s quite difficult for vegans to get it from food: there are only small amounts in some mushrooms, algae and soybeans. It is worth drinking soy or nut vegan “milk”, there are meat substitutes and synthetic vitamins.         

2. Calcium

It is important for bones and teeth, as well as for the work of the heart, muscles and nervous system.        

With a lack of calcium, osteoporosis can begin and the likelihood of fractures will increase. This can be assessed on x-ray or CT.   

The main sources of calcium are dairy products. It is also found in tofu, beans, some soy and nut drinks, seeds and cereals.        

3. Iodine

It is important for the creation of thyroxine , a thyroid hormone that helps regulate the metabolic rate and the central nervous system.    

Deficiency symptoms: drowsiness, fatigue, muscle weakness , chills, problems with concentration and memory, weight gain, depression, hair loss, dry skin, nausea, slow heart rate.             

You can check the level of iodine in the body indirectly – with the help of thyroid hormone tests and an assessment of its size.      

Iodine is found in seafood, dairy products and eggs, so vegans will have to use iodized salt, enriched soy and nut products, as well as seaweed and synthetic vitamins.         

4. Iron

It is necessary for the production of hemoglobin, normal muscle function, concentration and immunity.    

Symptoms of deficiency: decreased performance, problems with brain activity, frequent illnesses. You can check the supply of iron in the body by passing a blood test.     

Iron is found in meat, fish and cereals, as well as in some vegetables and herbs. In order for the body to absorb it better, you should drink lemon juice and eat foods high in vitamin C.