Vitamin B12, or cobalamin, is an essential vitamin, meaning that the body needs it to function properly. The body cannot make B12 on its own, so it is your responsibility to obtain it via dietary sources or supplements. This vitamin plays a critical role in the formation of red blood cells, cell metabolism, and the production of DNA. It also aids with healthy nerve function and even though it is essential for optimal health, it’s estimated that 6% of the U.S. population younger than 60 years is B12 deficient. 

How Much Vitamin B12 Do You Need? 

Your B12 needs change depending on your age range. Like most other nutrients, babies and children require less B12 on a daily basis than older adults. Below, you’ll find a breakdown for the recommended daily intake (RDI) of B12 in micrograms (mcg):

• Birth to 6 months: 0.4 mcg
• 7-12 months: 0.5 mcg
• 1-3 years: 0.9 mcg
• 4-8 years: 1.2 mcg
• 9-13 years: 1.8 mcg
• 14-18 years: 2.4 mcg
• 19 years or older: 2.4 mcg

Keep in mind that these recommendations are based on amounts that you need to avoid deficiency. The average adult may need more or less B12 to maintain optimal levels. For example, to achieve healthy blood levels of B12, research suggests that daily intake levels of B12 should reach 5.94 mcg for men and 3.78 mcg for women over the age of 20. During pregnancy and breastfeeding, needs for vitamin B12, and most other nutrients, increase. Vitamin B12 is vital for proper fetal growth, so pregnant women require 2.8 mcg per day.

What Causes B12 Deficiency?

There are several factors, some of which are out of a person’s control, that contribute to vitamin B12 deficiency. According to research, the three primary causes of B12 deficiency are: 

• Autoimmune issues: Pernicious anemia is a type of autoimmune condition that makes it hard for the small intestine to properly absorb B12, leading to low levels. 
• Low dietary Intake: Vitamin B12 is primarily in animal-based foods, including meat, fish, dairy, eggs, and poultry. For this reason, people who follow strict vegan and vegetarian diets are more at risk for deficiency. It tends to take a couple years of following these diets to become deficient, which is why experts encourage supplementation. 
• Malabsorption: Some people aren’t able to properly absorb B12 because of intestinal damage or surgery. People who have had gastric bypass surgery or part of their bowel removed may be at risk for B12 deficiency. 
• Long-term use of certain medications: Certain medications, especially ones that lower blood sugar or treat acid reflux, can interfere with B12 absorption and ultimately cause B12 deficiency. 

What Are Symptoms Of B12 Deficiency?

It should be noted that B12 deficiency is not very common in the U.S., but it is more common in the Indian subcontinent, Mexico, and Central and South America. Selected areas of Africa also have an increased risk of B12 deficiency. Deficiency can go undetected in many people, which is why bloodwork is necessary to determine your levels. The most common symptoms of this B12 deficiency include: 

• Fatigue
• Pale skin
• Dry lips
• Breathlessness when engaging in activity
• Pale conjunctiva (tissue that lines the inside of the eyelids)
• B12 deficiency can also lead to neurological symptoms like:
• Dizziness
• Headaches
• Difficulty walking
• Memory problems
• Tingling in the extremities

Risk Factors

Some people have a higher risk than others of developing vitamin B12 deficiency. Different factors like underlying medical conditions and age can influence susceptibility. Other factors, like long-term use of certain medications, can increase the risk of B12 deficiency. Being pregnant or breastfeeding can also put people at a higher risk for deficiency. The reason for this is because needs for B12 increase during these times. Abusing alcohol and drugs like methamphetamine can increase the risk for B12 deficiency. More often than not, poor dietary intake leads to B12 deficiency, but alcohol and other drugs can lead to decreased B12 absorption.

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There is a lot of emphasis on nutrition during pregnancy, and the postpartum diet doesn’t seem to be an area of focus. What you eat postpartum works to support your recovery and provide the body with energy you need to care for your baby. There are certain nutrients that are especially important if you are breastfeeding, as they contribute to more nutritious breast milk. Having a healthy postpartum diet not only enhances your overall health, but also your newborn’s health.

According to registered dietitians, it’s better to focus on sustainable ways of meeting nutritional goals than adhering to fad diets. Breastfeeding moms tend to burn an additional 500 calories per day, but you don’t have to consume 500 extra calories to compensate. Rather than eating to rack up calories, nutritionists advise focusing on foods that provide optimal postpartum nutrients. Experts suggest that new moms consult a nutritional professional to ensure they give the body exactly what it needs.

It should be noted that it’s always best to get nutrients from real food. Supplements are necessary for certain vitamins or minerals, especially if there are dietary restrictions or allergies. Focus on the following nutrients for optimal postpartum nutrition.

Choline

Choline is a fat that’s necessary for optimal brain development. Nutritionists say that the need for choline increases during pregnancy, but breastfeeding moms need a minimum of 550 milligrams per day. Several surveys indicate that 90% of the general U.S. population doesn’t meet the recommended daily intake of this nutrient. Choline aids with memory and brain development, which is crucial for your newborn. The best sources of choline are eggs and organ meat, but you can also find it in shiitake mushrooms, wheat germ, soybeans, cruciferous vegetables, almonds, red potatoes, and lima beans. 

DHA

The body cannot make omega-3 essential fatty acids like DHA from scratch, which means you have to obtain them via diet. According to several studies, infants of mothers with higher DHA levels in their breast milk have better brain and visual development. Even if you decide not to breastfeed, there are many benefits of consuming DHA-rich foods. It helps to reduce inflammation, improve mental focus, encourage heart function, and reduces the risk of postpartum depression. The best DHA sources include wild tuna, sardines, and wild sockeye salmon. Although flaxseed and chia seeds offer omega-3s, they contain EPA, which the body doesn’t absorb easily. 

Vitamin B12

Often times, nutritionists recommend pregnant women to consider a vitamin B12 supplement, especially if they don’t consume a lot of animal foods. Vegan women, for example, tend to have very low levels of B12 in breast milk. Babies with inadequate B12 levels tend to be more irritable and have an increased risk of poor brain growth or developmental delays. Symptoms of B12 deficiency tend to surface between four to seven months after birth. Sometimes, these symptoms are irreversible, so a B12 supplement may be necessary if you don’t eat foods like wild caught tuna, salmon, grass-fed beef, and similar foods. 

Iron

Mothers lose iron during childbirth, so it’s important to replenish this nutrient during your postpartum period. If you are breastfeeding, iron stores supply your baby with the iron it needs for proper thyroid function and development. Animal sources of iron tend to be the preferred because they contain “heme” iron, which the body can easily absorb. Although vegetables and fruits contain iron, it is the “non-heme” form that the body doesn’t absorb as easily. It also takes a large amount of plant-based iron foods to meet daily iron needs. If you are a vegetarian or vegan, an iron supplement may help you meet your daily iron requirement. 

Collagen

Collagen isn’t just a nutrient for people who want to improve skin and hair health. It’s a necessary protein that helps rebuild tissues, and many mothers swear that it helps prevent postpartum hair loss. Additionally, collagen and gelatin help the uterus return to its original size and may help belly skin regain elasticity. For women who underwent a C-section, collagen may help to accelerate the healing of the wound. Collagen exists in many foods and supplements, so find the best source for your specific diet. 

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Most people think about their hair on a daily basis, fretting over frizz or enjoying the results of a beautiful blowout. Perhaps there’s a new style that is intriguing, but that can’t happen if hair is dull, limp, or brittle. There are subtle cues from hair, be it change in texture, look, or thickness, which may indicate underlying health issues. 

Similar to fluctuating moods, your hair experiences both good days and bad days. When you notice abnormal or constant changes to your locks, something may be awry with your body. The body has different ways of informing you that something is going on, be it through changes in urine, stool, or even hair. Everything from stress and nutrition to hormones and health conditions can impact your hair. Check out the following telltale clues that your hair can give you about your health.

Hair Thinning May Indicate A Thyroid Problem

Hypothyroidism is a common issue that indicates an under-active thyroid. When the thyroid doesn’t produce enough thyroid hormones, you may notice an increase in thinning or shedding. Hypothyroidism can also cause muscle pain, puffy face, weight gain, fatigue, joint pain, and more. Some thyroid disorders may also increase the risk of alopecia areata, an autoimmune hair loss condition. Get a thyroid-stimulating hormone (TSH) test to see if your thyroid is the cause of thinning hair. 

Losing Hair In Patches May Indicate Alopecia Areata

A telltale sign of alopecia is when you lose hair in dime- and quarter-sized patches. It’s an autoimmune disorder where the immune system attacks healthy cells in the body. Major life events, including pregnancy, death, or illness, can trigger its development. It’s possible for patches to regrow, but more bald patches may also show up. Consult your doctor to determine whether alopecia is the root cause of hair loss. 

Yellow Or White Flakes May Indicate Dandruff

Many people are familiar with the “salted shoulder” look, in regards to dandruff. Small white or yellow flakes can fall on the shoulders or reside on hair strands. Although dandruff is not a serious medical issue, it can be embarrassing. There are many natural remedies (click here to learn more about them), but you can also treat the issue with prescription shampoos or over-the-counter specialty shampoos. 

Dry Hair May Indicate A Diet Issue

Often times, dry hair results from too much sun exposure, but hair that’s dry year round can indicate another issue. Many times, this issues results from an insufficient intake of healthy fats, according to registered dietitians. Healthy fats are vital to the health of your hair and scalp, giving more life to your strands. Support the health of your hair via your diet by enjoying more foods that contain omega-3 fatty acids. These foods include olive oil, avocado, nuts, seeds, wild caught salmon, and beans. 

Brittle Hair May Indicate Cushing’s Syndrome

Brittle hair doesn’t always indicate Cushing’s syndrome, but it is one of the symptoms. This health condition is quite rare and it’s caused by an overabundance of cortisol, a primary stress hormone, in the body. However, there are many more obvious symptoms of Cushing’s, including high blood pressure, fatigue, and back pain. Brittle hair may also indicate a zinc or iron deficiency. Both zinc and iron and necessary for keratin production, so low levels of these nutrients can cause changes to hair structure. 

Going Gray Early May Indicate A B12 Deficiency

Most of the time, genetics are the primary cause of white hairs sprouting all over your head. There isn’t typically another health issue at play. That being said, many nutritionists say that developing lots of grays before the age of 35 may indicate a B12 or folic acid deficiency. Researchers noticed that increasing folic acid and B12 intake, combined with more sun exposure, was able to re-pigment patches of both skin and hair that stopped producing melanin. To increase your folic acid intake, focus on leafy greens, legumes, and whole grains. For more B12, focus on nutritional yeast, tempeh, shellfish, grass-fed beef, and wild caught tuna and salmon. 

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In today’s day and age, it’s normal for life to move at a hectic pace. Most people may ignore daytime sleepiness and attempt to counteract it by drinking more caffeine. The caffeine may work temporarily, but it inevitably wears off. There may be a more serious reason why your tank feels like it’s empty, though, even if you are well-rested. 

Fatigue is a common symptom of many health conditions. If you come down with the flu or a common cold, it’s normal to experience fatigue. General fatigue, however, is often attributed to nutritional deficiencies. As a matter of fact, vitamins and minerals play a role in metabolism, oxygen transport, and neurological functions. These actions are critical for optimal brain and muscular function. As a result, lacking in some of these nutrients can lead to a general feeling of fatigue. 

The most common reason that you would experience nutritional deficiencies is by consuming foods that are not nutritionally dense. Focus on healthy fats, lean proteins, complex carbohydrates, and an assortment of phytonutrients and antioxidants. Foods like fruits, vegetables, whole grains, nuts, seeds, and legumes provide diverse nutrients that may prevent you from feeling tired. Make sure to consume the following nutrients if you feel more sluggish than usual. 

Vitamin D

Bone and muscle strength tend to decline when the body experiences a vitamin D deficit. One study monitored people with low vitamin D levels and they took vitamin D supplements for five weeks. The participants experienced an improvement in fatigue symptoms. Vitamin D is unique in that the body produces it when skin is in direct sunlight. There are not many natural food sources of it, but it does exist in various mushrooms. 

Magnesium

Magnesium plays a large role in the production and utilization of adenosine triphosphate (ATP), which is the primary carrier of energy in cells. Each ATP molecule binds to a magnesium ion to create a biologically functional form. Magnesium works to regulate the activity of several enzymes, and it is a necessary component of energy production. According to the National Institutes of Health (NIH), it has a lot to do with optimal cardiovascular function, protein synthesis, and blood sugar regulation. Click here to learn about excellent sources of magnesium.

Vitamin B12

In order for the body to produce healthy red blood cells, it needs a sufficient amount of vitamin B12. Low B12 levels make it difficult for red blood cells to carry oxygen throughout the body. Red blood cells can become compromised when there is not enough vitamin B12 in the diet. Often times, people don’t consume enough B12 via diet alone, so supplementation is often beneficial. Additionally, it’s harder for the body to absorb vitamin B12 as you get older. Some health conditions can also impair B12 absorption. If you do not consume enough B12, there are many supplements and injections that counteract deficiency. 

Vitamin C

Two dioxygenase enzymes require vitamin C for biosynthesis of carnitine. This is an essential cofactor that helps transport long-chain fatty acids into the mitochondria. In simpler terms, vitamin C is necessary for energy production. People who don’t consume enough vitamin C can commonly experience sluggish metabolism or general weakness. Vitamin C also creates amino acids for muscle building and plays a role in collagen development. Failure to nourish the bones and muscles in the body can cause general fatigue. Become more familiar with vitamin C-rich foods by clicking here. 

Iron

Hemoglobin carries oxygen throughout the body. If you don’t consume enough iron via the diet, the body cannot produce sufficient hemoglobin to transport oxygen. Iron deficiency is a common form of anemia, which is a condition that is characterized by a lack of red blood cells. The most common symptom of anemia or iron deficiency is fatigue. You will feel weak if the body’s cells and tissues do not receive nourishment from oxygenated blood. Healthy sources of iron include chickpeas, spinach, beans, peas, lentils, oats, cashews, kale, and pumpkin seeds. 

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B-Vitamin Complex is an natural vitamin B complex herbal supplement high in B vitamins, which help with energy, aid in mood improvement, and help support a healthy immune system.

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Even if you are the most health conscious person you know, it’s still possible to experience occasional nutritional deficiencies. The Standard American Diet uses GMOs, antibiotics, hormones, and other processed ingredients in common foods, making it hard to get essential nutrients. For this reason, many people resort to multivitamins to avoid losing out on nutrients. Unfortunately, the multivitamin isn’t a proper answer to a diet filled with unhealthy foods. 

The Centers for Disease Control and Prevention (CDC) estimates that about 10% of the U.S. population experiences some sort of nutrient or vitamin deficiency. While these deficiencies can vary by age, gender, and race, the common denominator is often the Standard American Diet. On the other hand, consuming a variety of colorful fruits and vegetables gives you a better chance at absorbing proper nutrients. So you may not need the extra multivitamin supplement if your diet is healthy. Even with a diet plan in place, you may potentially experience a few nutritional deficiencies, the most common of which are listed below. 

Vitamin D Deficiency

Believe it or not, roughly 90% of American adults have mild vitamin D deficiency. The World Health Organization (WHO) estimates that about one billion people worldwide have low vitamin D levels. This deficiency is hard to detect because the symptoms are subtle, or they take years to develop. The common signs in adults include muscle weakness or an increased risk of bone fractures. A vitamin D deficiency can also reduce immune response. In order to increase vitamin D levels, try to get 15-30 minutes of sun exposure daily. Focus on mushrooms, but you may need to resort to a vitamin D supplement or a cod liver oil supplement.

Magnesium Deficiency

Magnesium plays many roles inside the body. It’s essential for optimal teeth and bone structure, but it also works to improve sleep, digestion, and even mental health. It assists with DNA, RNA, and protein synthesis in the body. Low magnesium levels can lead to metabolic syndrome, osteoporosis, muscle cramps, irregular heart rhythm, restless leg syndrome, migraines, and more. The National Institute of Health (NIH) recommends that adult males consume between 400-420 milligrams (mg) of magnesium per day, while women should consume 310-320 mg daily. Focus on whole grains, dark leafy green vegetables, avocados, bananas, nuts, seeds, and raw cacao powder to increase magnesium intake. 

Iron Deficiency

This essential mineral is a primary component of red blood cells. It binds to hemoglobin and helps carry oxygen to cells all over the body. The two types of dietary iron are heme iron and non-heme iron. The former is easily absorbed and found in animal foods, while the latter is found in both plant-based and animal foods. It’s not as easy for the body to absorb non-heme iron. When you don’t have proper iron levels, it’s easy to experience anemia, weakness, reduced brain function, and a weakened immune system. If you want to improve iron levels, start eating more legumes, pumpkin seeds, sesame seeds, broccoli, spinach, kale, and other leafy greens. One last thing to note is that you should consume vitamin C-rich foods with iron-rich foods, because vitamin C increases iron’s bioavailability. 

Iodine Deficiency

Table salt contains iodine, so people think that they don’t need to worry about this mineral. First off, table salt is horrible for you. Secondly, please worry about iodine. Roughly two billion people worldwide suffer from iodine deficiency, which can result in irregular heart rate, neck swelling, dry skin, weight gain, or irregular menstrual cycles. This deficiency is more common in developing nations than in the U.S., where iodine deficiency affects about 10% of adults. Iodine is a fickle nutrient because you need just the right amount. You don’t want too little and you don’t want too much either. The recommended daily intake of iodine is 150 micrograms per day. Foods like seaweed, dulse, kombu, potatoes, navy beans, wakame, and cranberries are great sources of iodine. 

Vitamin B12 Deficiency

Vitamin B12 is a water-soluble vitamin that is commonly found in animal foods. All of the cells in your body require B12 to function, but the body cannot produce it on its own. This is why you have to get it from foods or supplements. B12 deficiency is quite common for people who subscribe to vegetarian, vegan, or raw vegan diets. Several plant-based foods, including nutritional yeast, tempeh, and seaweed, contain vitamin B12, but supplementation is often necessary for plant-based dieters. Signs of deficiency can include pale skin, gas, brain fog, diarrhea, constipation, and numbness or tingling. It’s also possible for certain medications and conditions to interfere with optimal B12 absorption. You can get B12 from the plant-based foods we mentioned, but health experts advise increasing wild caught seafood, organ meat, or grass-fed/grass-finished beef to increase B12 levels. 

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People seem to be obsessed with B vitamins, more specifically Vitamin B12. This vitamin helps to maintain healthy nerve function and efficient metabolism. What about the other B-vitamins, though? B vitamins are integral for healthy growth and development, and you may experience muscle and nerve problems without them in your diet.

Where Do You Get B Vitamins?

Most people rely solely on animal products to obtain their daily dose of B vitamins. This is primarily because they are abundant in foods like dairy products, fish, turkey, eggs, red meat, and poultry. However, it is just as easy and more beneficial to get B vitamins from plant-based sources.

The same misconception exists when it comes to getting enough protein in your diet. You can easily get enough protein by solely consuming plant-based foods. The same is true for getting your B vitamins. You’ll find all the B vitamins and where you can get them below.

Vitamin B1 (Thiamin)

This vitamin works to maintain healthy hair, boost brain function, and aid with the metabolism of carbohydrates. Thiamin also helps with energy production. You can find thiamin in nutritional yeast, beans, pine nuts, peas, hibiscus tea, cilantro, watermelon, acorn squash, sunflower seeds, tahini, spirulina, and asparagus.

Vitamin B2 (Riboflavin)

Vitamin B2 works in conjunction with other B vitamins to aid red blood cell production. It also helps convert food to energy and break down carbohydrates. You can find riboflavin in green leafy vegetables, almonds, sesame seeds, mushrooms, buckwheat, and quinoa.

Vitamin B3 (Niacin)

Niacin is a water-soluble vitamin that has been extensively studied. It helps to maintain a healthy cardiovascular system and works to balance blood cholesterol levels. It also helps with brain function and maintains healthy skin. Niacin can be found in avocados, beans, potatoes, durian fruit, tomatoes, chia seeds, wild rice, green peas, sunflower seeds, barley, and mushrooms.

Vitamin B5 (Pantothenic Acid)

This vitamin is necessary for healthy hormone and cholesterol (the good kind) production. Additionally, it helps the body metabolize food and works to improve your focus. Vitamin B5 is found in sweet potatoes, paprika, nutritional yeast, broccoli, avocados, tomatoes, kale, cabbage, lentils, and beans.

Vitamin B6 (Pyridoxine)

Pyridoxine has been known to relieve anxiety by aiding the conversion of tryptophan, an amino acid, to niacin and serotonin for better nerve function. This vitamin also helps to improve your sleep cycle, mood, immune function, and works to naturally maintain homeostasis. It is found in garlic, sage, kale, collards, figs, pistachios, spirulina, chia seeds, beans, avocados, bananas, watermelon, almonds, chickpeas, beans, all squash, artichokes, and green beans.

Vitamin B7 (Biotin)

Much like niacin, biotin plays a key role in healthy hormone and cholesterol production. It also works to reduce blood sugar levels by synthesizing glucose. Additionally, biotin helps break down fatty acids, which is necessary for healthy hair, skin, and nails. You can find it in almonds, chia seeds, onions, oats, tomatoes, carrots, walnuts, beans, and sweet potatoes.

Vitamin B9 (Folate)

Folate and folic acid are not the same. Folic acid is a synthetic B vitamin found in dietary supplements and fortified foods, meaning it can be difficult for the body to process. This is why consuming plant-based foods that contain folate is more beneficial than taking the synthetic form. It works with vitamins B12 & C to successfully utilize proteins. It also helps with brain development, red blood cell formation, and can help prevent birth defects. It is found in lentils, beets, asparagus, broccoli, beans, leafy vegetables, nutritional yeast, artichokes, cantaloupe, walnuts, flaxseeds, cauliflower, tahini, peas, okra, celery, hazelnuts, and leeks.

Vitamin B12 (Cobalamin)

This B vitamin is necessary for healthy nerve function and red blood cell production. It also works to prevent depression, aids digestion, improves your iron uptake, and is optimal for brain function. You can find it in spirulina (the best source), nutritional yeast, some vegan protein powders, fortified almond milk, and fortified coconut milk.

As you can see, you can get your B vitamins from plant-based foods. Your body will have a much easier time processing these B vitamins because plant-based foods are much easier to digest!

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Most people know by now that spirulina is a superfood. If they don’t know exactly what it is, they have still probably heard its name and the word “superfood” in the same sentence. Even though it is an amazing superfood, a lot of people seem hesitant to use it. Why is this? Well, it may have to do with the fact that its bright green color and seaweed smell make it look like an alien substance. Regardless of your opinion on spirulina, let us tell you why you need it in your life.

1. It’s Got Tons Of Nutrients

If you are a vegan, spirulina definitely belongs in your weekly diet. One teaspoon of spirulina contains over 150% of your recommended daily amount of B12, 4 grams of protein, 80% of your daily iron requirement, and 880% of your daily vitamin A requirement. As if that weren’t enough, spirulina has a naturally occurring chemical known as PEA, which helps to promote serotonin product and boost mental focus.

2. It’s A Great Smoothie Addition

Adding spirulina to smoothies is a great way to mask the flavor, while absorbing its benefits. Add some blueberries, a banana, strawberries, and some ice with a little spirulina and you’ve got yourself a nutritious breakfast. All you need is about one or two teaspoons, especially if you are new to spirulina. Don’t be alarmed, but it may give your smoothie a green tinge.

3. It’s a Great B12 Option for Vegans

Spirulina is a great way to get in your Vitamin B12 content, which is important for vegans. If you want to improve digestive health, maintain energy levels, and keep your metabolism functioning like it should, do yourself a favor and get some vitamin B12 from spirulina.

4. It Can Boost Your Thyroid Health

A healthy thyroid is crucial for proper cell metabolic function. Spirulina can help to improve your thyroid health, since it is rich in iodine and micro-nutrients. In fact, all seaweed is beneficial for your thyroid, but spirulina’s nutrient profile makes it a better option than the rest; and the affordability is an enticing aspect.

5. High Chlorophyll Content

Any plant, fruit, or vegetable that is naturally green contains chlorophyll, which helps to balance your body’s acidity. In case you didn’t know, having an alkaline body can reduce your risk of inflammation and acidosis. Chlorophyll also helps to cleanse the digestive tract and it nourishes the body on a cellular level. Did you know that chlorophyll cells are nearly identical to human cells? That may suggest that plants may be able to power your cells.

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The idea that people can only find brain-boosting and depression-fighting compounds in meat or animal products is absurd. If you suffer from a neurological mental health disorder, there are many plant-based foods that contain amazing depression-fighting and stress-relieving properties. You can find three depression-fighting compounds, which people think are only found in meat, and how to get them into your system below.

Essential Item #1: Omega-3 Fatty Acids

Numerous studies have found that omega-3s are essential for a healthy functioning brain and body. These healthy fatty acids help to lower cholesterol, decrease inflammation in the body, and help alleviate ailments such as arthritis and asthma. They are also essential for fighting the debilitating effects of neurological diseases such as Parkinson’s, multiple sclerosis, and Alzheimer’s, as well as fighting to inhibit the growth of cancer cells and tumors. They are also a key weapon in the fight against depression.

Most websites will tell you that the best omega-3 sources are fish, cod liver, or other fish products. Flaxseeds are high in omega-3s, but the omega-3s can be difficult to absorb because the body usually passes them before it can break them down. You could grind them, though. We also recommend eating chia seeds, hemp seeds, winter squash, beans, berries, or vegetables in the cabbage family. Some of the best vegan sources of long-chain fatty acids are plants from the sea, notably sea vegetables like seaweed and micro-algae. Sea vegetables contain less fat than most land vegetables and provide a significant source of meat-free omega-3s.

Essential Item #2: Probiotics

Your gut has plays a large role when it comes to your mental health. In fact, research suggests that 80-90% of serotonin—the neurotransmitter that helps to boost your mood in a happier direction—is manufactured within the stomach. Keeping your gut healthy is a fantastic step toward fighting depression, which is why some psychologists prescribe probiotics to their patients. While there are vegan probiotic supplements, there are many vegan sources of natural probiotics. Building good gut bacteria without meat is pretty easy when you regularly consume fermented foods like sauerkraut and kimchi.

Essential Item #3: Vitamin B-12

Vitamin B-12 helps to keep your energy levels up by supporting the transportation of oxygen throughout the whole body. Additionally, it activates several processes that keep the nervous system functioning within your brain and along your spinal cord, reducing your risk of depression. A study mentioned in the American Journal of Psychiatry found that nearly 30% of all women over the age of 65 were deficient in B-12, suggesting that a quarter of all cases of depression could be solved by Vitamin B-12 supplementation.

Unfortunately, B-12 is only available in animal products including meat, fish, poultry, eggs, and dairy, so the only way to get this essential ingredient is through fortified cereals or other non-dairy milk. When you opt to consume B-12 fortified foods, you are getting an essential nutrient without participating in the terrible, terrible world that is our animal farming industry.

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There are certain vitamins and minerals that women need to have in their diets. Stress, fatigue, or even low sex drive can be the result of not consuming these essential nutrients. Doctors may prescribe you these vitamins and minerals, but they exist in fresh fruits and vegetables that are easily accessible.

It’s always best to get your nutrients from fresh fruits, vegetables, nuts & seeds, legumes, and whole grains. Prescribed supplements can have additional chemicals that may have adverse effects on your body. It’s all about treating your body like a shrine: only honor it with the things that are going to keep it healthy.

The top vitamins and minerals that women need include magnesium, vitamins B12 & D, probiotics, calcium, and biotin. Here are the foods that you can eat to get these nutrients.

Vitamin B12

Vitamin B12 belongs to the B-vitamin complex family. It is important for improving your metabolism and other biological processes. One of the most important functions it has is that it helps produce red blood cells, which transport oxygen throughout the body. The best foods to eat for vitamin B12 include homemade almond milk, spinach, kale, nutritional yeast, fermented vegetables, sea vegetables like kelp, steel cut oats, or potatoes.

Magnesium

Magnesium is one of the most important nutrients you can have in your diet. It helps reduce stress levels, nourishes the heart, supports healthy bones, and helps relieve PMS symptoms. The best magnesium-rich foods include avocados, bananas, Brazil nuts, cashews, almonds, spinach, pinto beans, chickpeas, lentils, artichoke hearts, and okra.

Vitamin D

It always feels good to be in the sun. That’s because vitamin D helps fight depression! It also boosts weight loss and can help you fight off illnesses. While going outside and absorbing the sun’s rays is the best way to get vitamin D, there are foods that have vitamin D. These foods include mushrooms, homemade almond milk, freshly squeezed orange juice, and steel cut oats.

Biotin

Biotin is necessary for fortifying your luscious locks, keeping your nails strong, and nourishing your skin. It also helps nerve, digestive, and cardiovascular functions. You can get more biotin in your diet by eating almonds, sweet potatoes, onions, steel cut oats, carrots, tomatoes, walnuts, and spinach.

Probiotics

Keeping your gut healthy can help your body function optimally. Digestive issues can lead to fatigue, constipation, and certain types of cancers. Probiotics help to promote healthy gut flora, prevent allergies in children, and treat vaginal and urinary infections. The best probiotic foods to eat include sauerkraut, fermented vegetables, kefir, miso soup, kimchi, and kombucha tea.

Calcium

Calcium helps keep your bones strong and is important for healthy heart, muscle, and nerve function. You don’t have to get calcium from dairy. In fact, dairy products can make your muscles or joints function worse. The best vegetarian calcium sources include kale, spinach, kelp, broccoli, rhubarb, kumquats, oranges, figs, and raspberries.

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