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Contact: Debbie Burke; 212-614-5149; [email protected]
Even Vegetarians May Need Supplements
Vegetarian diets have a reputation for being healthful. Research
backs up this reputation, indicating that vegetarians often have a
lowered risk for several potentially life-threatening diseases
including obesity, diabetes, colon cancer, coronary heart disease and
high-blood pressure.
But vegetarian diets can be less-than-perfect, especially for those
who have recently become vegetarians and are still learning about this
way of eating. Though vegetarian diets often provide more of some
nutrients like vitamin C and folic acid than nonvegetarian diets,
several recent studies have found that vegetarian diets may be low in
many other nutrients, including vitamins B6, B12, D, riboflavin and
the minerals calcium and zinc. Vegans--vegetarians who eschew all
animal products--are generally at greater risk for such nutrient
deficiencies than ovolactovegetarians--those who avoid meat, but eat
eggs and dairy products.
A well-planned vegetarian diet can meet all nutritional needs.
However, some research raises questions about whether most vegetarian
diets are, in fact, well-planned. Here's a look at some of the
nutrients most commonly found lacking in vegetarian diets and why
they're so important.
Vitamin B12
This important vitamin helps form red blood cells and build vital
genetic material (nucleic acids) for the cell nucleus. Research has
found vitamin B12 intake among vegetarian women to be as low as 25% of
the Recommended Dietary Allowance (RDA). Because it is found almost
exclusively in animal products such as fish, beef, pork and dairy
products, vegetarians, especially vegans, may be at risk for a
deficiency. Signs of deficiency include anemia, nerve disorders and
weakness.
Recognizing the potential for deficiency, the American Dietetic
Association recommends that vegans include a reliable source of
vitamin B12 in their diets, especially during pregnancy and lactation.
However, vegetarian sources of B12 which include spirulina, seaweed,
tempeh, and other fermented foods may actually contain an inactive
form of the vitamin that is of no use to the body. Strict vegetarians
who do not consume any dairy or other animal products should ensure
they obtain adequate cyanocobalamin, the form of vitamin B12 that is
present in most nutritional supplements.
Vitamin B6
Found in chicken, fish, liver, pork and eggs, this vitamin is
critical for amino acid metabolism and for the formation of some
proteins. Vitamin B6 intake is low for many Americans, vegetarians
and nonvegetarians alike. One study found that almost 20% of all
women surveyed, including vegetarians, consumed less than 60% of the
RDA for vitamin B6. For vegetarians in particular, consuming
adequate amounts of B6 can be especially difficult as the
bioavailability of the vitamin from wheat bread and soybeans, foods
that are common components of well-balanced vegetarian diets, is lower
than that from meats and white bread. Extreme B6 deficiencies can
lead to convulsions, dermatitis and depression.
Riboflavin
Deficiencies of this important B vitamin may cause oral lesions,
seborrheic dermatitis, sensitivity to light, and in some cases anemia.
Riboflavin aids in the production of energy from food and is
essential for building and maintaining body tissues. The intake of
riboflavin by vegans is often significantly less than their
nonvegetarian counterparts as the richest dietary forms of the vitamin
in the United States are milk, cheese and yogurt. As a result, vegans
are especially at risk for inadequate riboflavin intake.
Vitamin D
Vitamin D is necessary for bone and tooth development and helps the
body use phosphorus and calcium properly. Low levels of vitamin D can
affect bone structure and eventually lead to rickets, osteoporosis and
osteomalacia. The few foods that provide natural sources of vitamin D
include fish, liver and egg yolks. Milk, which is fortified with
vitamin D, is the richest source of vitamin D in the diet. A lack of
dietary intake of vitamin D may not necessarily be a problem however,
as the body can produce its own supply by utilizing the energy from
ultraviolet light. However, the finding of low levels of active
vitamin D in the blood suggests that vitamin D intake may be a problem
for some vegetarians. One group of researchers found abnormally low
blood levels of vitamin D among 38% of vegetarians studied.
Furthermore, as a group, the elderly tend to spend less time in sun
and tend to have a reduced ability to convert vitamin D to its active
form. Therefore, elderly vegetarians need to be even more conscious of
their vitamin D intake.
Calcium
This mineral is essential for building teeth and bones; it also
aids in the blood clotting process and plays a critical role in muscle
and nerve function, as well as in the regulation of blood pressure.
Although calcium is found in some non-animal products such as certain
fruits and green leafy vegetables, dairy products are the richest
sources of calcium in the American diet. The strict vegetarian or
vegan therefore, may have difficulty meeting his or her calcium needs
through non-animal foods alone. Not only is the amount of calcium in
fruits and vegetables low compared to dairy products, but the calcium
present in non-animal foods may not be absorbed as well as the calcium
from dairy foods which contain less fiber. In addition, calcium is
inadequately absorbed from foods that contain large amounts of oxalic
and phytic acids such as rhubarb, spinach, beet greens, beans, celery,
chocolate, tea, nuts, and whole grains. Therefore, as calcium is
essential in the prevention of osteoporosis, additional steps should
be taken to ensure an adequate calcium intake.
Zinc
Zinc, which is found in meat, liver, eggs and seafood, is a
critical component of several enzymes and hormones in the body. The
average intake of zinc among vegetarians tends to be below RDA
levels,2 although it can also be found in many whole grain products,
including brewers yeast, wheat bran and wheat germ. However, zinc
bioavailability is limited from some of these plant sources due to
their fiber and phytate contents which interact with zinc and create
insoluble compounds.
Conclusion
While vegetarian diets can be a low-calorie, healthy alternative
for many people, it is important to ensure that vegetarians,
especially vegans, compensate for the reduced intake of some essential
nutrients that are more commonly found in animal products. For new
vegetarians this is even more paramount; as with any dietary change,
it is important that a diet contains a wide variety of foods to ensure
proper nutrition. In addition, vegetarians may wish to consider
taking a complete multivitamin/multimineral supplement every day to
provide extra nutritional assurance.
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