Supplement Guide for Vegetarians: The Nutrients That Count

A vegetarian diet is rich in vegetables, pulses, whole grains and good fats – and is quite rightly regarded as one of the most valuable ways of eating there is. At the same time, there are a few nutrients that deserve a little more attention without meat and fish, because they occur in particularly concentrated form in animal foods or are less well absorbed from plant sources. Anyone who deliberately eats a plant-focused diet therefore likes to pay targeted attention to iron, vitamin D, omega-3 fatty acids and zinc. In this guide we show you what matters here, how you can improve the intake of these nutrients and which supplements from our range fit well into a vegetarian everyday life. That way you can enjoy the benefits of your diet and specifically close any possible gaps.

What matters for the vegetarian goal

Plant foods provide plenty of vitamins, secondary plant compounds, fibre and high-quality carbohydrates. Dairy products and eggs add protein, calcium and vitamin B12 to a vegetarian diet. Some nutrients, however, occur predominantly in animal sources or are less well utilised from plant sources – here it pays to take a closer look so that your supply is rounded on all sides.

Iron from plant sources (so-called non-haem iron) is less well absorbed by the body than the haem iron from meat. In addition, some substances such as tannins from coffee and black tea, or phytates from grains, inhibit its absorption. Iron contributes to the reduction of tiredness and fatigue and plays a part in the normal formation of red blood cells and haemoglobin, as well as in normal oxygen transport in the body. Vitamin C noticeably increases iron absorption in the process – combining the two substances in one meal or in one preparation is therefore particularly sensible.

Vitamin D is formed by the body mainly via the skin through sunlight; only a small part is covered through food, and the most important natural sources are, of all things, oily fish and animal products. In the dark months from autumn to spring, sunlight in our latitudes is often not sufficient. Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and teeth, and to normal muscle function. Vitamin K also contributes to the maintenance of normal bones and sensibly complements vitamin D.

Omega-3 fatty acids, in particular the long-chain forms DHA and EPA, are found mainly in oily sea fish. Plant sources such as linseed or walnut oil mainly provide the precursor ALA, which the body converts only to a limited extent. DHA contributes to the maintenance of normal brain function and to the maintenance of normal vision (with a daily intake of 250 mg). Zinc is involved in numerous metabolic processes and contributes to a normal cell division process, to normal fertility and reproduction, and to the normal function of the immune system. Zinc, too, is found in particularly well-utilisable form in animal foods.

Another classic is vitamin B12: it occurs practically only in animal foods. Vegetarians who regularly eat dairy products and eggs cover part of their requirement, yet it pays to keep an eye on this nutrient. Vitamin B12 contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. Calcium too – plentiful in dairy products – becomes a topic when animal sources are reduced; it contributes to the maintenance of normal bones.

Our product recommendations

From our range we have selected four complexes that cover typical focal points of a plant-focused diet. They can be used individually or combined according to personal needs – what matters is where a gap actually exists for you.

Iron bisglycinate + natural vitamin C

This complex combines gentle, well-tolerated iron bisglycinate with natural vitamin C from acerola. The chelate form of iron is known for being less taxing on the stomach than some classic iron salts. Iron contributes to the reduction of tiredness and fatigue as well as to the normal formation of red blood cells and haemoglobin, while vitamin C increases iron absorption. For everyone who eats a plant-focused diet and wants to look after their iron supply, this is a well-thought-out, coordinated pairing in a single capsule.

View iron bisglycinate + natural vitamin C

Vitamin D3 Depot + K2Pure®

Vegetarians in particular benefit from a reliable vitamin D intake during the sun-poor months, because the most important natural sources are of animal origin. These high-dose tablets provide vitamin D3 with 5,000 IU together with high-quality K2. Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and to normal muscle function; vitamin K supports the maintenance of normal bones. As a practical depot form with 180 tablets, one pack lasts a long time and taking it stays uncomplicated in everyday life.

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Complex with fenugreek, fennel, omega 3, DHA & folic acid

Even though this complex was originally developed for special phases of life, it is interesting for a plant-focused diet because of its omega-3 and DHA content, in which long-chain omega-3 fatty acids often fall short: DHA contributes to the maintenance of normal brain function and normal vision. The plants fenugreek and fennel are traditionally used. Folic acid contributes to normal blood formation and to the normal function of the immune system. In this way the complex bundles several building blocks that can sensibly complement a meat-free diet.

View complex with omega 3, DHA & folic acid

Fadogia strength complex with ashwagandha & zinc

For active vegetarians who value their zinc supply, this complex can be a sensible addition, because well-utilisable zinc comes mainly from animal sources. Zinc contributes to normal blood testosterone levels, to normal fertility and reproduction, and to a normal cell division process. Ashwagandha is traditionally used and, together with the highly concentrated fadogia extract, rounds off the composition. At 1000 mg per daily dose, the complex is a powerful choice for the athletically active.

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Foundations first

Food supplements do not replace a balanced diet, but complement it where a plant-based diet reaches its limits. Rely on the basics first: pulses, whole-grain products, nuts, pumpkin seeds and green vegetables provide iron, plus vitamin-C-rich fruit and vegetables in the same meal to improve absorption. A glass of orange juice with a lentil dish or peppers in a salad are simple tricks. Dairy products and eggs contribute additional protein, calcium and vitamin B12. Bitter substances and a squeeze of lemon also enhance enjoyment.

Plan your meals with variety and pay attention to good fat sources such as linseed, rapeseed or walnut oil for the omega-3 precursor ALA. Those who know where their own gaps lie can supplement in a targeted way instead of randomly combining many preparations. An occasional check of iron and vitamin D status with your family doctor provides clarity and prevents both under- and oversupply. Please talk to your doctor before taking new food supplements, especially if you take medication or have health-related questions.

The bottom line is that a vegetarian diet is a wonderful basis for enjoyment and variety. With a little knowledge about the critical nutrients and clever combinations – iron with vitamin C, good fats for omega-3, consciously chosen vitamin D sources – the supply can be rounded out. Targeted supplements step in where the plant world reaches its limits and turn an already good diet into a thoroughly well-thought-out one.

Frequently Asked Questions (FAQ)

Which nutrients are particularly important for vegetarians?

Above all, one should keep an eye on iron, vitamin D, omega-3 fatty acids (DHA/EPA), zinc and vitamin B12. Dairy products and eggs cover part of the requirement, yet a targeted look at these nutrients is worthwhile. Anyone who eats a varied diet and combines cleverly can cover a lot through diet and supplement selectively.

Why is iron combined with vitamin C?

Vitamin C markedly increases the absorption of iron from plant sources. That is why preparations combining both substances are particularly practical for a plant-focused diet. It equally helps to drink a glass of orange juice with iron-rich meals and to enjoy coffee or black tea rather between meals.

Do I necessarily need omega-3 capsules as a vegetarian?

Since the long-chain omega-3 fatty acids DHA and EPA are found mainly in sea fish, supplementation can be sensible. Plant alternatives such as linseed or walnut oil mainly provide the precursor ALA, which the body converts only to a limited extent into DHA and EPA. A targeted DHA source closes this gap.

Is vitamin D needed all year round?

From autumn to spring, sunlight in our latitudes is often not sufficient to form enough vitamin D via the skin. During this period, supplementation can be particularly sensible – ideally guided by a measured vitamin D status in order to choose the appropriate amount.

Can I combine several of these products?

In principle, the complexes can be combined. Pay attention to the recommended daily dose of the individual products so as not to take nutrients multiple times in high amounts, and keep an eye on tolerability in the case of existing conditions or medication use.