Definition for Ladies Spring 2014 Issue 001 April 2014 | Page 16

minerals if following a diet that is restrictive in any way. Recent research shows vegan requirements
for zinc are 50% higher than for an omnivorous eater. Pumpkin seeds and hemp seeds are great
dietary sources of zinc. In regards to multivitamins with minerals (or any vitamin), I recommend
making sure the percent daily value is close to 100% without exceeding by much, especially for
the fat soluble vitamins A, D, E and K. Water soluble vitamins B and C taken in excess will be
excreted by your body.

IODINE
A deficiency in this mineral will affect thyroid hormone
output, can cause hair loss, and can slow the metabolism.
Plants are not an excellent source of iodine, but seaweed
is full of it. Kelp or seaweeds are an ideal addition to the
diet in small quantities because of their nutrient profiles
(but be aware that they can be quite high in sodium, which
increases the risk of high blood pressure, stroke, kidney
disease and heart disease.) Multivitamins with minerals
should also contain iodine, which should take care of any
potential iodine deficiency.

OMEGA-3 FATTY ACIDS
Omega-3 fatty acids are necessary for brain, heart, and
skin health. Omega-3’s are needed for our metabolism to
function properly, and without adequate Omega-3’s, our
ability to tolerate carbohydrates is affected. Include nuts,
seeds and an algae-based omega-3 supplement to ensure
you’re obtaining an adequate amount of omega-3 fatty
acids. Unfortunately, the body does not absorb the plantbased omega-3 fatty acids as well as omega-3 fatty acids
from animal sources. Omega-3 fatty acids are important for
fighting inflammation as well as oxidative stress, which is
important for everyone, especially athletes.

VITAMIN D
A deficiency in vitamin D is quite prevalent across the board, not just in the vegan population!
This is especially true in winter time when we tend to be inside more and not getting much
exposure to the sun, which is the best source of vitamin D. This vitamin is important for athletes
because of the role it plays in skeletal muscle. A deficiency can lead to a decline in muscle mass,
as well as force production. Low vitamin D levels also affect our immune systems. I recommend a
vegan vitamin D supplement.

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