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Vegan Supplements

By 12:50

Continuing on from my blood test results last year, here are the supplements that I have! Other than vitamin B12, the rest aren't essential if you're having a proper, balanced diet. I don't take them regularly because I'm lazy and they're not enjoyable lol. I did consider getting gummies (there are vegan ones on iHerb) but they're expensive and you need to eat quite a few :/

All of these are from iHerb except the Nature's Own vitamin B12 and the Holland & Barrett multi (last photo below). Listed are the current prices if they're from iHerb!

Deva, Multivitamin & Mineral Supplement (A$7.81)
I bought these because the regular size, non-mini ones were always sold out when I wanted to purchase them. The difference is that the tiny tablets have a maximum of 100% daily value for each vitamin/mineral, while the regular size one has over 100% for the B-vitamins. 

Imo the tiny tablets are enough because it's not like I'm relying on it for all my micronutrients! This is a 3 month supply but I've had it for maybe 2 years? By the way they've since changed packaging but formulation is the same. 

Nature's Own High Strength Vitamin B12
Nothing much to say about this other than that the tablets are really small! There's some debate on the efficacy of cyanocobalamin vs. methylcobalamin but I think it doesn't really matter since it's such a high dose anyway (I could be wrong though)

Now Foods, Ultra B-12 (A$11.78)
5ml = 5 half dropperfuls = 5000mcg
1ml = 1 half dropperful = 1000mcg

According to The Vegan Society, 2000mcg once a week is a good amount. Which means 2 half dropperfuls. It needs to be held in the mouth for 30 seconds and it's kinda tastes like kids toothpaste. As someone that hates getting toothpaste on my tongue this is still bearable, especially for once a week. (okay I take this maybe once a month but I should be more diligent about it) I saw in the reviews that B12 deficient people feel super energetic after taking this but I feel nothing which is a good sign! ^^;

The dropper is huge but this is the most it fills up, and I think this is what they mean by half dropperful!

Now Foods, Nutritional Yeast Flakes (A$11.05)
Special mention to nutritional yeast aka nooch. Half a heaping tablespoon (about 1 tablespoon?) contains 100% recommended intake of vitamin B12! It also adds protein and fibre to your food. It's super low in sodium despite tasting salty and cheesy! I usually have this with stews or roasted veggies but they suggest adding it to smoothies......that sounds gross lol

During an internship a dietitian asked me what nutritional yeast is made of. I blanked out because I've never thought about it before, and I answered yeast and nutrients haha which is actually not wrong?

I couldn't decide if this is a supplement or a food but I've just realised that it says Nutrition Facts instead of Supplement Facts!!

Source Naturals, Vegan Omega-3S, EPA-DHA (A$25.89)
I didn't care about DHA and EPA but then I saw this video by and I changed my mind. Maybe I shouldn't be so easily swayed but I trust Dr Greger lol. Especially since I don't eat a lot of nuts and seeds! I take 1 softgel when I feel like it heh

Kirkman Labs, Iron Bio-max Series (A$16.71)
For a while before taking the blood test I was worried whether I'm taking enough iron. Since I don't eat a lot of green leafy vegetables here. But surprisingly my iron status was good! Probably because I eat 3-4 cups of cornflakes every day and each cup is supposed to have 25% RDI of iron. I used to eat air-popped popcorn daily back in Singapore but I don't have a good sized pan with a lid here :x So a more convenient but processed alternative to popcorn is cornflakes. Each week I finish a 700g box which means it's 100g a day (and serving size is 30g) and I don't even eat it for breakfast - it's just a snack. ._. Well I guess the silver lining of my poorer dietary habits is improved iron status lol

Anyway I bought this low dose iron supplement because then I can adjust how much I want to take. I guess I'll only take this when I switch back from cornflakes to popcorn haha

Edit: Don't take iron supplements unless you're deficient and it's advised by your doctor! 

Now Foods, B-12 (A$13.70)
Rainbow Light, Everyday Calcium (A$18.80)
Holland & Barrett Vegan Multivitamin & Mineral
(sorry you can't really see the nutritional info)

These are what I currently have in Singapore. I've had the B12 on the left for years... probably the first B12 supplement I bought? It's gross and the flavour is like tutti fruitti eww. Also I stored it in the fridge but moisture went in when I took it out and the lozenges are damp. Lozenges sounds like those hard candy kind but this is powdery :( I should throw it away.

The tablets of calcium supplement are HUGE and serving size is 4 tablets?! I should throw this away too.

The multi on the right isn't too bad. Mum bought it for me because it was reduced-to-clear but I've not yet finished it and it has long been expired :x The micronutrient profile is pretty good though! The tablets look green and taste green lol

In conclusion, with a balanced vegan diet and adequate sunlight, supplements other than vitamin B12 aren't essential (and you can get it from fortified food too)! Food should be the preferred source of nutrients but supplements might be required during pregnancy, illness, old age and other conditions. I should work on getting more sunlight though haha. Here's a shameless plug: If you're new to iHerb you can use my discount code MPF483 for $5 off your first order!

This is all the nutrition stuff I'll be talking about until I decide to take another blood test. Even though this post is mostly my opinion on how awful some supplements taste here's a disclaimer: Consult your healthcare professional if you're unsure or have any contraindications, and do your own research too!

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