I take iron and b12 supplements but I am thinking of starting to take other ones also e.g. magnesium and calcium as I am worried that I am perhaps not managing to get sufficient amount of vitamins from my diet alone. I feel very low in energy and tired so I don't know whether this has anything to do with my diet not delivering enough nutrients or whether it is stress related. I had a blood test done so I am currently waiting for results.
Do you take any vitamins?
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David3
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B12 is in a lot of vegetarian/vegan food in abundance, even cows milk here has B12, but has some tablets. I sometimes take a good multi vitamin/mineral tab, D3, Probiotic, Cal/Mag, Creatine.
After Hot Yoga get some sodium, potassium from food. After a workout have a protein shake plus creatine. I juice - celery, carrots, beet, apple and ginger and use this in a smoothie witch I add green lettuce, ground flax, ground chia, peanut and almond butter, sunflower and pumpkin seeds.
You don't want to be on a low carb diet, eat lots of sweet potatoes and bananas.
After Hot Yoga get some sodium, potassium from food. After a workout have a protein shake plus creatine. I juice - celery, carrots, beet, apple and ginger and use this in a smoothie witch I add green lettuce, ground flax, ground chia, peanut and almond butter, sunflower and pumpkin seeds.
You don't want to be on a low carb diet, eat lots of sweet potatoes and bananas.
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David3
Forum Legend
Hi Anonymous,
The Vegan Society UK sells very inexpensive vegan multivitamins. They are chewable, and they are available in 2 fruit flavors: VEG 1 Vegan Supplements
Calcium-fortified plant milks (soy milk, oak milk, almond milk, hemp milk, etc.) are available at Tesco: https://www.tesco.com/groceries/en-GB/search?query=dairy free milk
Tiredness can be caused by simply not eating enough calories. Do you eat 3 meals per day? A diet that is too focused on fruits and green vegetables can be too low in calories. Is approximately half of your food comprised of pulses and grains? Do you include nuts, nut butters, or seeds in your diet?
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The Vegan Society UK sells very inexpensive vegan multivitamins. They are chewable, and they are available in 2 fruit flavors: VEG 1 Vegan Supplements
Calcium-fortified plant milks (soy milk, oak milk, almond milk, hemp milk, etc.) are available at Tesco: https://www.tesco.com/groceries/en-GB/search?query=dairy free milk
Tiredness can be caused by simply not eating enough calories. Do you eat 3 meals per day? A diet that is too focused on fruits and green vegetables can be too low in calories. Is approximately half of your food comprised of pulses and grains? Do you include nuts, nut butters, or seeds in your diet?
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Lou
Forum Legend
I take a centrum silver, an ALA omega 3, a DHA/EPA omega 3, and magnesium.
The Centrum is pretty comprehensive. I normally would prefer something more minimalistic and may someday go back to that. But i see multis as just cheap insurance against deficiencies.
After months of tracking my nutrients in CronOmeter, I saw that I was constantly short in Magnesium and Potassium*. But Potassium can be tricky. It can be toxic. My magnesium supp was recommended by my RD.
And according to Cronometer, I am good everywhere else.
We get a lot of questions and comments like yours and it seems like most of the time the OP has not eaten enough calories.
My advice to you - and to everyone else is to try keeping a food log in Cronometer for at least a week. And see what it can tell you.
It may overestimate your B12 because your body can only absorb 25% to 33% of the RDA per meal unless you take mega doses. but if you spread out your B12 - over the course of the day you should be fine. I drink 2 - 4 glasses of soy milk a day
Also, Cronometer will overestimate your iron. Non-hemo iron is not as bioavailable. but as long as CronOmeter says you are getting around 200% you should be fine. Taking an iron supp on top of a good diet is usually not required. If you do take an iron supp take it with OJ - not with coffee. And if your stools turn rock hard and black - you are taking too much.
Please let us know your results, and if you have any chronometer related questions - I'm your man.
The Centrum is pretty comprehensive. I normally would prefer something more minimalistic and may someday go back to that. But i see multis as just cheap insurance against deficiencies.
After months of tracking my nutrients in CronOmeter, I saw that I was constantly short in Magnesium and Potassium*. But Potassium can be tricky. It can be toxic. My magnesium supp was recommended by my RD.
And according to Cronometer, I am good everywhere else.
We get a lot of questions and comments like yours and it seems like most of the time the OP has not eaten enough calories.
My advice to you - and to everyone else is to try keeping a food log in Cronometer for at least a week. And see what it can tell you.
It may overestimate your B12 because your body can only absorb 25% to 33% of the RDA per meal unless you take mega doses. but if you spread out your B12 - over the course of the day you should be fine. I drink 2 - 4 glasses of soy milk a day
Also, Cronometer will overestimate your iron. Non-hemo iron is not as bioavailable. but as long as CronOmeter says you are getting around 200% you should be fine. Taking an iron supp on top of a good diet is usually not required. If you do take an iron supp take it with OJ - not with coffee. And if your stools turn rock hard and black - you are taking too much.
Please let us know your results, and if you have any chronometer related questions - I'm your man.
I don't do hot yoga I do cycle though. What foods are rich in potassium and magnesium? I am definitely not on a low carb diet
I don't have a blender so I can't make smoothies.I drink chocolate milk in the evening and add plain cocoa to it, first add a little hot water to the cocoa powder, then top up the mug with choc milk (or choc soy bev) and microwave for about 65 secs.
Maybe you should see a dietitian oriented to veganism. You are very young and still in growing phase. It can be a lot of things. Imagine you are not getting all essential amino acids in enough quantity for instance.
BTW please research the dangers of supplements. B12 supplements and in some cases vitamin D are the only mandatory in a vegan diet. The rest should be available in a proper diet.
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David3
Forum Legend
David3
Forum Legend
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You should have mentioned initially that you had an existing health problem!
Please make an appointment with a Registered Dietitian - they can evaluate your diet, and determine what may be missing. They are also experts at providing easy ways to fix any nutrient deficiencies. Your physician can refer you to a Registered Dietitian.
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Lou
Forum Legend
I used to get a lot of nose bleeds too. I finally saw an ENT about them and he cauterized something in my nostril. I still get a few a year but I used to get a few a month.
Try buying a nasal saline spray. they are at all drug stores and are cheap. My ENT recommended them to me. Use it twice a day. Set it next to your toothbrush or something. If it helps you can buy one that is refillable and make the saline solution yourself. then it's even cheaper.
Here are some other good suggestions. Don't try them all at once. try the nasal spray and if it doesn't solve the problem try the next one down.
Nosebleeds (Epistaxis): Types, Causes, Treatment & Prevention
Learn about nosebleed types, why they occur, who is more likely to get them, how to stop them yourself, medical treatments and when to seek emergency care.
my.clevelandclinic.org
David3
Forum Legend
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Please provide a link to a reputable source that supports your claim.
There is far too much misinformation available through Google. That's why fact-checking is so important.
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I take 2000 mcg of cyanocobalimin once a week (actually a bit more as it's a liquid)
250 mg of combined DHA/EPA from algae supplements
5000 D3 (not vegan though) because I've chronically tested low, despite sunlight, and D2
250 mg of combined DHA/EPA from algae supplements
5000 D3 (not vegan though) because I've chronically tested low, despite sunlight, and D2
If you read the article you posted to the end you see it agrees at least with part of what I wrote.
For the other part:
The dark truth about chocolate
Cocoa: Uses, Side Effects, Interactions, Dosage, and Warning
https://www.washingtonpost.com/heal...33aeec-e6e0-11e9-a331-2df12d56a80b_story.html
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