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Nutrients / Supplements for Vegetarians

Get your blood checked for levels of various vitamins, zinc, copper, selenium, etc. and compensate for any deficiency you may be having. Generally following dietary supplements / nutrients are required by most vegetarians.

  1. MethylCobalamin and/or Adenosylcobalamin (natural forms of B12). Cyanocobalamin is a cheap man-made form of B12.
  2. Pyridoxal-5-phosphate and/or Pyridoxine (forms of B6).
  3. Methylfolate (a form of B9 better for some people) / Folic Acid (stable man-made form of B9), if you don't eat green vegetables regularly.
  4. Zinc picolinate / Zinc citrate / Zinc gluconate.
  5. Magnesium Citrate.
  6. Vitamin D3, if you have Vit D deficiency or get very limited exposure to sun-light.
  7. Vitamin C, if you don't eat enough citrus fruits (like oranges, lemon, ...), peppers, strawberries, or broccoli for days.

You should consider Omega-3 fatty acids, specially EPA and DHA. If you can take fish oil in capsules, please consider that. Some people may be allergic to fish oil, in that case they may take flax seeds regularly.

Some people prefer taking B vitamins in the morning (B12, B9) or with the lunch (B6).

Occasionally take Vitamin A, Vitamin E, B3 (Niacin or nicotinamide), Biotin, B1 (Thiamine), B2 (Riboflavin), B5 (Pentatonic Acid). There are advantages of taking Inositol.

Vitamin K is generally safe in topical creams for the skin; it can help in a variety of skin conditions. If you are taking blood-thinners, you should avoid taking Vitamin K supplements.

You may sometimes take supplements like Spirulina, Astaxanthin, Quercetin, Brāhmī, Ashwagan'đhā and Shilājīŧ only if you know what you are taking and have extra energy, time, etc. Don't buy all these supplements just because you can afford all these. First read a lot about one supplement to decide whether you 'really' require that; discuss with friendly and knowledgeable pharmacist / dietitian / nurse. Take advice of a doctor if you have a preexisting condition and/or taking medicines.

If you want to take Ashwagan'đhā regularly for -

  • reducing OCD, anxiety, stress, depression;
  • improving cognitive performance, memory, attention;

start with a light dose and experiment by avoiding it on holidays. Inform about the effects of taking it to your primary health professional.

Read about minerals like zinc, magnesium, selenium, copper, iron, etc.

Take copper only if your blood test indicates its deficiency. Some people take multi-vitamins/nutrients containing copper even when they are having copper overload. Take zinc for some time to reduce copper overload. Use copper bottles only if the water you are drinking is not properly filtered. Let the water remain in the copper bottle for at least 10-12 hrs before drinking it.

You should not keep on stuffing yourself with nutrients blindly. Some of the nutrients can interact with other nutrients / medications. If you take more than one nutrient pretty regularly, you should keep a record or diary of it.

Nutrients / Supplements for Mental Health

Remember your gut is your second brain, take a good care of it. If you have problems with your gut, take probiotics and digestive enzymes. If you have problem with digestion/absorption you may occasionally need to take quantities (doses) of supplements slightly more than the reference (recommended) daily values. If you over dose on a supplement you need frequent testing to determine when to stop taking or reduce the dose of that supplement.

For mental health benefits we should consider Omega 3 fatty acids (particularly EPA & DHA), Sarcosine, B vitamins (particularly B9, B12, B6, B3), Glycine, Zinc, Magnesium, Inositol, Vitamin C, Vitamin D & Selenium. Occasionally take Curcumin (if you don't regularly eat turmeric), Spirulina, Astaxanthin, Quercetin, Ashwagan'đhā, Saffron, Brāhmī and Shilājīŧ. Very few people (may be those who only opt for non-vegetarian diets!) really need Omega 6 fatty acids.

If you don't/can't take tea, coffee you may consider theanine in the morning.

You need to learn the system(s) used in your country and by various products to decide the doses of those dietary supplements / nutrients that you require. Reference Daily Intake (RDI) is the daily intake level of food and dietary supplement products; RDI values are used in large part of north America. Dietary Reference Values (DRV) is the nutritional requirements systems used in some European countries.


Uploaded On: 22 May 2021;  Revised on: 9 June 2021;


Nutrients and physical work-outs are important not only for the physical health but also for the mental health. A lot of things that are good for your heart are also good for your brain!

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