Pregnant, vegan or recreational athlete? Now you need THESE vitamins

2023 Author: Gabrielle Mercer | [email protected]. Last modified: 2023-05-21 12:25

Be it during pregnancy, breastfeeding, switching to a vegan diet or preparing for a marathon - special life situations bring new challenges with them. Our body changes its nutritional requirements and the supply of important vitamins and minerals should be adjusted accordingly.

While a balanced diet would normally be sufficient, food supplements can be beneficial in certain circumstances and provide the necessary balance in the nutrient balance. Dr. Martin Bertz, nutrition expert at Vegavero, explains what is important here and for whom these are recommended:

All about the baby: these nutrients and vitamins are essential for pregnant women

A balanced diet and sufficient exercise in everyday life are essential for expectant mothers and their unborn babies. A pregnant woman does not need a special diet plan as long as she focuses on healthy foods. Exceptions, however, are the nutrients folic acid and iodine, the increased requirements of which can hardly be met through food alone during pregnancy.

An increased intake of Folic acid or vitamin B9 is recommended four weeks before conception. Folic acid ensures that the risk of neural tube defects is reduced and can thus prevent the development of malformations.

In addition, the Iodine requirement due to the increased maternal production of thyroid hormones, the increased iodine excretion and the supply of the baby during breastfeeding. So here it is important to ensure that you have sufficient iodine intake through supplementation.

Also the additional supply of so-called Omega-3 fatty acids can be useful to support a healthy development of the baby. Many marine fish are rich in omega-3 fatty acids and meet the needs they need with regular consumption. For future mothers who don't like fish, oils made from walnuts, flax and chia or dietary supplements based on omega-3 microalgae are advisable instead.

Go Vegan: This is how you stay vegan and fully supplied

More and more people are choosing to live vegan. When doing without animal products, it is important to keep an eye on your nutritional requirements. Vegans should therefore, among other things, ensure an adequate intake Vitamin B12 - also called cobalamin - pay attention. It is a vital micronutrient that is involved in cell division and DNA synthesis. B12 is only contained in animal products in a form that we can use and cannot be produced by the body on its own. For this reason, this vitamin should be supplemented with a vegan diet.

Other dietary supplements can also be beneficial in a vegan lifestyle. This includes, among other things Vitamin B2, as it is mainly found in foods of animal origin. B2 is involved in our energy metabolism and protects the nerve cells in the process. The need can also be covered by the regular consumption of legumes, soy and almonds. In the case of cereals, on the other hand, you should use whole grains, as they contain more B2.

Not only vegans, but also the majority of people in Central Europe do not always manage to get along enough Vitamin D to supply. In contrast to other vitamins, the body can produce it itself, provided our skin gets enough sun in the form of UV rays. So it is hardly surprising that we only receive the necessary vitamin load from around March to October. In autumn and winter we can also cover our needs with food, although this is a bit more difficult for vegans. Vitamin D can hardly be found in plant-based foods, which is why targeted dietary supplement intake is recommended. After all, the vitamin is essential for bone metabolism and a strong immune system.

Nutrient booster for more power during training

Sport and healthy eating go hand in hand and help us to stay fit. Regardless of whether you are an amateur or competitive athlete - with an optimal supply of nutrients, vitamins and minerals, our body can do more. It is therefore advisable for all sports enthusiasts to consume sufficient vitamins in the form of fruit and vegetables.

In addition, supplements such as Creatine, which specifically increases physical performance in certain situations, and proteins that support muscle building also make sense. During a sweaty workout, minerals such as Magnesium, potassium, or calcium lost through the skin. The loss of minerals at this point can be compensated for with the appropriate dietary supplements.

The power mineral magnesium is involved, for example, in the regulation of muscle and nerve activities and cannot be produced by our body itself.

Last but not least: this must be taken into account when taking nutritional supplements

However, if you have found out for yourself whether and which food supplements are useful, you should consider a few little things. High quality supplements usually do not contain any additives. It is therefore advisable to ensure that substances such as titanium dioxide or microcrystalline cellulose are not present when buying. As an aid, it is important to pay attention to independent inspection and test seals. They provide information on whether the preparations ingested have been comprehensively checked and analyzed.

The correct dosage must then be adhered to. An oversupply can, although not common in most cases, cause damage to health. This applies above all to the fat-soluble vitamins A, D, E and K, which can be stored in the body over a longer period of time. Before taking it, it is important to obtain detailed information and also to trust the recommendation of experts.