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What Supplements Are Best for a No Meat Diet?

When following a diet that includes no meat, it may be important to take supplements to make sure you are getting all the necessary vitamins and minerals. Vegetarians should consult their doctor and get tested for any deficiencies, particularly if their diet is very limited. The doctor will be able to recommend specific supplements and determine whether the supplements will clash with other medications or medical conditions.

  1. Iron

    • Vegetarians run a fairly high risk of becoming iron-deficient. This is because the most concentrated forms of iron are animal proteins, particularly red meat. Iron can also be found in beans, eggs, leafy greens and dried fruit. Iron supplements can help balance out an iron deficiency in a diet that includes no meat.

    Vitamin B-12

    • Vitamin B-12 is used by the body to prevent anemia by increasing red-blood-cell count. It is naturally found only in animal products. If you eat dairy products and eggs, you may be able to work enough vitamin B-12 into your meat-free diet to avoid taking supplements. However, if you exclude all forms of animal protein, take a vitamin B-12 tablet daily.

    Zinc

    • Zinc plays an important role in cell formation and building proteins in the body. Those eating a diet that includes no meat may miss out on this nutrient, as it is mainly found in shellfish. However, zinc can also be obtained from whole grains, nuts, soy products and wheat germ. Zinc supplements can also help those following a meat-free diet to build up their levels.

    Vitamin D

    • Vitamin D promotes calcium absorption by the body, which is very important for those who do not eat meat. It is generated by the body through exposure to sunlight, and it can also be ingested in food. Very few foods naturally contain vitamin D, but the majority of those that do are meat (namely fish). Vitamin D supplements can help boost the body's stores, especially if you do not spend a great deal of time outdoors.

    Calcium

    • Vegetarians need to focus on calcium intake to make sure they get enough, particularly if they have ruled out all animal products. Calcium can be found in leafy green vegetables, soy milk and tofu as well as dairy products made from animal milk. Those with a calcium deficiency may have trouble maintaining strong bones, and taking a calcium supplement is especially important for young vegetarians who may still be growing.

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