What supplements should, if any vegetarians take?

Please no funny remarks about meat etc etc.

If you know which kind of vitamins, minerals etc, please could you share it with me?

Thank you in advance :)

I was a vegetarian, and occasionally ate fish for about 3 years, and I still eat very little meat.

I think if you eat a good variety of stuff there is no particular need to take supplements. You just need to think a little more about if you are getting all the right vitamins and minerals.

And if you think about that, and make sure you are getting everything then you will probably be more healthy than the average meat eater who doesn't think about what vitamins they are getting.

Iron is the obvious one, as well as the B vitamins. When I became vegetarian I suffered from anaemia and have recently found out I am deficient in B-12. I try to eat healthier than I did when I was younger but I am allergic to fish and really don't like many dairy products so I'm a bit limited :(

Originally posted by Lucy_Smith
Iron is the obvious one

I'm not a vegetarian as I eat fish but I get round this one by eating other stuff with iron in it. (Dried apricots are really good.) Make sure you have something with vitamin C (a glass of OJ or a kiwi fruit will do) in the same meal as Vit C helps with the absorbtion of iron. Try to avoid having caffeine at the same time though cos it kills the effects of Vit C.

Originally posted by Siân
I'm not a vegetarian as I eat fish but I get round this one by eating other stuff with iron in it. (Dried apricots are really good.) Make sure you have something with vitamin C (a glass of OJ or a kiwi fruit will do) in the same meal as Vit C helps with the absorbtion of iron. Try to avoid having caffeine at the same time though cos it kills the effects of Vit C.

I fall into this category too Sian; I believe the correct term is Pescetarian.

I take a range of supplements which include:

Multivitamin + iron
Vitamin C 1000 mg
Calcium
Ginko Biloba
St John's Wort
Flaxseed Oil

They're not all due to my diet, some are for other things. I'm surprised I don't rattle when I walk! :blush:

You can find a load of useful advice here on the Vegetarian society website [it was national vegetarian week this week by the way - see poster 'Can you keep it up 4 a week' on the homepage :P ]

Have a look at this page

http://www.vegsoc.org/info/foodfacts.html

and the recipe pages on that site

On the subject of B12 - there is a long page on the subject here - not sure about growing veg in human excrement though !!!

http://www.vegsoc.org/info/b12.html

TTFN

Rudi

I call that "vegaquarian" Kristian, lol

My ex brother in law used to say "Meat may be murder, but fish is Justifiable Homicide!" lol

st john's wort needs to be taken with some supervision, as it does not always mix well with certain conditions, foods and other supplements.

As yodameister says, theoretically, if the vegetarian diet is well balanced, then you should not need to take any supplements.

However, there can be deficiencies.

you can get iron and protein from nuts, and pulses.

vitamin c from citrus fruit

vitamin B can be found added to breakfast cereals, and goes some way to providing part of the RDA

folic acid is very important for women who are, or who are trying to become pregnant. it helps prevent "neural tube defects" (like Spina bifida) in the baby.

PT

me and the missus have both been veggie for over 18 years.
if you eat healthy anyway you dont need to take ANY suppliments, as long as you eat plenty of fruit and fresh veg, nuts, pulses like lentils etc, cereal.
the only thing youll be lacking is vitimin b12


BUT
you get that from good old Marmite :)

a bit of marmite on toast or as we do a teaspoonful in our veggie oxo, or when we feel like it (real) onion and mushroom gravy gives you b12 too

Originally posted by melthebell
me and the missus have both been veggie for over 18 years.
if you eat healthy anyway you dont need to take ANY suppliments, as long as you eat plenty of fruit and fresh veg, nuts, pulses like lentils etc, cereal.
the only thing youll be lacking is vitimin b12


BUT
you get that from good old Marmite :)

a bit of marmite on toast or as we do a teaspoonful in our veggie oxo, or when we feel like it (real) onion and mushroom gravy gives you b12 too

I hope your avatar isn't a bottle of 'Lee & perrins - it's not vegetarian friendly!

Originally posted by Siân
I'm not a vegetarian as I eat fish but I get round this one by eating other stuff with iron in it. (Dried apricots are really good.) Make sure you have something with vitamin C (a glass of OJ or a kiwi fruit will do) in the same meal as Vit C helps with the absorbtion of iron. Try to avoid having caffeine at the same time though cos it kills the effects of Vit C.

I too fall into this catagory. I definitely agree with what you say. Green leafy veges are supposed to be good for iron levels. I try to have a wide range of fruit, veges, nuts, seeds and pulses. (As well as the chocolate, crisps, cakes and cider.) :hihi:

I take a good multivitamin to take the guess work out of it. I am a bit lazy although i try to eat healthly. Besides i doubt the taking vitamins will do me any harm.
You do have to be a little bit careful though as some vitamin a used in multivitamins is from animal sources. I usually get mine from Holland and Barrett as most of theirs say they are suitable for vegetarians.

Agree wit Tulip.

My hubby has been vegetarian for 10 yrs and he doesn't take any supplements.

Originally posted by tulip
[QUOTE]Originally posted by melthebell
me and the missus have both been veggie for over 18 years.
if you eat healthy anyway you dont need to take ANY suppliments, as long as you eat plenty of fruit and fresh veg, nuts, pulses like lentils etc, cereal.
the only thing youll be lacking is vitimin b12


BUT
you get that from good old Marmite :)

a bit of marmite on toast or as we do a teaspoonful in our veggie oxo, or when we feel like it (real) onion and mushroom gravy gives you b12 too [I hope your avatar isn't a bottle of 'Lee & perrins - it's not vegetarian friendly!/QUOTE]

GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR

ITS GOOD OLD HENDERSONS RELISH

damn these tiny avatar sizes :P

Originally posted by melthebell
the only thing youll be lacking is vitimin b12
BUT
you get that from good old Marmite :)

a bit of marmite on toast or as we do a teaspoonful in our veggie oxo, or when we feel like it (real) onion and mushroom gravy gives you b12 too

It's funny you say that actually...I've always loved marmite but have recently been absolutely craving it. I couldn't seem to get enough. Even now my mouth waters at the thought of it. Could this be the B-12 deficiency??? My family think I've gone mad, I eat it with my fingers out of the jar!!! :gag:

Ive been veggy since i was 14, 5 years.

I haven't eaten meat or fish since, yuck :gag: lol.

But saying that i think my diet is very lacking, I do eat a lot of crap, onyl have veg on sunday dinner.
So i think i do need suppliments, but i cant afford to buy every one, so what would be the best option, that is needed?

Originally posted by Lucy_Smith
It's funny you say that actually...I've always loved marmite but have recently been absolutely craving it. I couldn't seem to get enough. Even now my mouth waters at the thought of it. Could this be the B-12 deficiency??? My family think I've gone mad, I eat it with my fingers out of the jar!!! :gag:

prolly more like pregnancy :P

:oops:

Hiya,

I have been a Veggie for 11 years now and I take Folic Acid, Multivitamins and Iron tablets.

My doctor sometimes has a rant but other than that I do okay.

:D

Originally posted by steelcitybab
Ive been veggy since i was 14, 5 years.

I haven't eaten meat or fish since, yuck :gag: lol.

But saying that i think my diet is very lacking, I do eat a lot of crap, onyl have veg on sunday dinner.
So i think i do need suppliments, but i cant afford to buy every one, so what would be the best option, that is needed?

What do you eat then? Not much left if no meat/fish and veg only once a week!

Sanatogen do a multi vitamin called Vegetarian which should include most things you may be lacking. However, I think it presumes vegetarians eat a good amount of fruit and veg so doesn't include much vit C, for example.

Originally posted by melthebell
prolly more like pregnancy :P

:oops:

Lol yes but I've had this craving for years...so unless I am gonna give birth to some sort of mutated alien I doubt it's pregnancy :P

Originally posted by Longshanks
What do you eat then? Not much left if no meat/fish and veg only once a week!

Sanatogen do a multi vitamin called Vegetarian which should include most things you may be lacking. However, I think it presumes vegetarians eat a good amount of fruit and veg so doesn't include much vit C, for example.

thats it i eat crap, i really need to change my diet, but i am a very fussy eater.
so i don't know where to start.
i eat a lot of pasta and quorn etc.

Originally posted by steelcitybab
thats it i eat crap, i really need to change my diet, but i am a very fussy eater.
so i don't know where to start.
i eat a lot of pasta and quorn etc.

Could you cope with vegetables chopped up small and mixed in with your pasta/quorn dishes? That way you would get the veggies but not all the taste :)

Originally posted by Longshanks
Could you cope with vegetables chopped up small and mixed in with your pasta/quorn dishes? That way you would get the veggies but not all the taste :)

hmm maybe, but mum doesn't really buy em, we have salad :gag: but again i don't eat that.... god im unhealthy