Eating an abundance of fruits and vegetables is the BEST way to get your vitamins and minerals and all of your essential nutrition in order to be healthy. Plants are natures vitamins!
However, it doesn’t hurt to take a daily multivitamin no matter what diet you are eating. I take vitamins regularly, to make up for days when I don’t eat as good as others.
If you are taking any prescription medications, consult your physician before attempting to supplement with any of these products to avoid negative interactions with some forms of medications.
Some supplements on a raw food diet are essential, and others are included on a personal need basis.
A daily multivitamin can be very useful if you are unsure if the foods you are eating are supplying you with all of the vitamins and nutrients you need. There are many versions, but many have animal products in them. The brand I recommend is Deva. The Deva multivitamins are Vegan and also contain both Vitamin B12 and Iodine.
Along with a daily multivitamin, these are some supplements that are worth looking at depending on your personal dietary needs:
(Click on pictures to get more info on the brands I use)
Bacteria synthesize Vitamin B12 in nature. We need this vitamin in order to maintain a healthy nervous system, blood, and DNA. Plants grown in soil will naturally contain some of this vitamin, but hygienic washing practices leave little for our bodies to use. When we ingest Vitamin B12, it combines with a protein our body makes called intrinsic factor and then is absorbed into the body. Since this vitamin is not easily found in most foods, it’s important to supplement.
The Deva Sublingual Vitamin B12 is the one I take just a few times per week (not everyday) and my recent blood work from the doctor says my Vitamin B12 levels are good.
Our bodies make Vitamin D when our skin is exposed to sunlight. We need Vitamin D in order to enhance the absorption of calcium, iron, phosphate, magnesium, zinc, and to ensure we have healthy bones, nerves, muscles, and immune systems. It’s recommended that 15-20 minutes (this varies depending on skin type/color) of direct sunlight on large areas of the skin is sufficient for making the recommended daily amount of 600 IUs of Vitamin D in most persons. For those who cannot get this amount due to lifestyle or climate, it is recommended to supplement. Mushrooms are a great vegan source of Vitamin D, but if you don’t like eating these yummy fungi you can take it in pill form too.
In the winter, when I cannot get enough sunlight, I take Source of Life Garden Vitamin D3 capsules daily, and eat mushrooms when I can. Another way to get some Vitamin D is to visit a solarium (tanning bed) once or twice a week for a minimum amount of time. Caution: Be Responsible! Do not over tan your skin, or burn your skin, as this is harmful to your health.
This vitamin plays an important role in maintaining healthy teeth, bones, and heart. While high concentrations of Vitamin K1 are found in green leafy vegetables, Vitamin K2 is produced by bacteria. If we find we do not have adequate amounts of this vitamin, we can supplement with fermented foods like sauerkraut or natto.
I take the Source of Life Garden Vitamin K2 capsules.
If you are eating a raw or cooked vegan diet and still having some sleep (insomnia) or digestive issues, Chromium might be what you need. It is touted for it’s ability to enhance metabolism for optimum health. Chromium is found in many natural foods in varying amounts, but little is known about how this nutrient interacts with bodily functions.
If you’d like to try supplementing with Chromium Picolinate, try the NOW Foods Chromium Picolinate tablets.
Iodine is essential for healthy thyroid function. Our bodies cannot produce it, so we need to supplement it in our diets with fortified foods or vitamins. Seaweed or kelp, iodized salt, and vitamins are sources of supplementation. This is a common deficiency that many people may not even know they have.
If you’d like to try this in a vitamin supplement, try the Now Foods Kelp Caps with Iodine.
Many people transitioning from an unhealthy animal based diet may be healing digestive problems and need extra support. Probiotics are the “good” bacteria in our digestive tract that help aid in healthy digestion and keep the “bad” bacteria in check.
These will help keep your tummy happy as it gets used to the new healing plant foods.
My recommendation for a good probiotic is Now Foods Probiotic-10 25 Billion, which is also dairy, wheat, soy, and gluten free.
I hope this has been helpful and if you are unsure whether you may need to supplement your diet with these vitamins/nutrients/minerals, track your foods on cronometer.com and see exactly how many calories, macro-nutrients, micro-nutrients, and vitamins you are getting from your food.
Don’t be afraid to research these nutrients to learn exactly what your body needs and how you can get most of your nutrition from your food. Fruits and vegetables give us everything we need with the exception of a few things due to modern farming practices, living conditions, and availability. So if we focus on eating whole plant foods, we should be able to get almost everything we need from those delicious foods.
Keep eating your fresh, ripe, whole, raw, organic fruits and vegetables, and you’ll start experiencing the best health, vitality, and happiness you’ve ever had! 🙂