I've kind of changed the frequency of use and what to take, and knowing there is little research on the effectiveness of a multivitamin, what I think are good to take over time:
Bioavailable (usually "methyl"), high-dose B-Complex: I will say, when I did take this the first time is took about 2 days to flush it out, and did feel dizzy, likely from something called a "Niacin flush." After that it never happened again. Or at least a diet high in B vitamins, and a very high dose b12 supplement once a week.
Choline (usually it's paired with Inositol). 500mg, daily, seems as though much more needs to be taken to achieve that with supplement absorption rates. "2 g of choline bitartrate administration provides 800 mg of choline action." It's actually quite potently linked to liver clearance of fat.:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3729018/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11488139/
https://pubmed.ncbi.nlm.nih.gov/22134222/
https://pubmed.ncbi.nlm.nih.gov/11531217/
Studies are clear that iodine is an issue, so iodized salt, never overdoing or underdoing it. So no one should just be liberally using iodized salt. Use RDI at most, measure it, put it in some food, switch to non-supplemented salt. Only mentioning this because I don't think many people realize it's a vital one, at the top of most studies for holes in this diet.
Vitamin k2 seems worth it (doesn't need to be daily), especially with the higher intake of calcium supplements that tend to happen with store-bought vegan items. Calcium supplements have a really iffy research history, and the past decade has been a warning sign that they may have negative effects on the arteries, while dietary calcium just doesn't show the same effect.
And like most people mention, omega 3 algae oil supplements, but I usually prefer mostly DHA. That's pure opinion, though. Doesn't need to be daily either, it's better to look over your fat intake overall. And plant-based usually has much better omega 3/6/9 ratios. So needing to take it daily is more a game of opinion. Better to pair it with a meal.
All I really want is more open-minded discussion and ideas so everyone can achieve health that just makes them feel good, present, and ready to do all the things they want to do in life. There's not too many glaring holes in the diet, but it only takes a few missing pieces for someone to run into problems down the line, so always be ready to be wrong about what's going on and open to new information.
by ButterflyNo8336
4 Comments
I was really into non iodized gourmet salts like sea salt, pink Himalayan salt, etc then realized that as a whole food vegan I’m better off buying iodized salt. I still prefer the taste of the fancy salts but I’m saving money and it protects me from iodine deficiencies
Only supplements I’ll ever take consistently are creatine (3-5g/day, for exercise performance), sublingual b12 (50 mcg), sublingual D3 (2000 IU), and DHA/EPA (250mg each).
The evidence is just too inconsistent for pretty much anything else, and a proper diet takes care of just about everything else. The potential drawbacks generally outweigh any incremental benefits of most chronically administered supplements. Various medical conditions certainly warrant supplements, but that doesn’t apply to the majority of people.
I will dose up with vitamin c and zinc lozenges during high stress times/cold season.
There’s so much out there for different concerns, not just for overall long term health. I get episodes of extreme hunger now and again, cissus quadrangularis and glucomannan are life savers and the only thing that helps control it. Most people on WFPB of course won’t need appetite control.
Nutritional Facts has video about Choline promoting cancer. If you dig enough, most supplements are bad for you, or ineffective.
Take your b12. Take D if you don’t get sun. Women menstruating may need iron. That’s about all people need.