Supplement Your Health:

Nutrients for a Plant Based Lifestyle

Sam Parker
Purdue University Global
HW499
 Do we NEED animal products to thrive?
• “We need meat for protein” & “We need milk for Calcium”
• Whole food plant-based diets can provide us with a majority of
these nutrients!
• A few vitamins and nutrients that CANNOT be found in plants,
– Taurine
– Carnosine
– DHA
– Heme Iron
– B-12
– Creatine
Vitamin B-12
• Produced by bacteria
• Found in unclean water and manure
• Many people, omnivores included have a B-12 deficiency
– Not just vegetarians
• B-12 is responsible for
– Red blood cell formation
– Cell metabolism
– Nerve function
– DNA production
 B-12 Cont.
• Issues caused by a B-12 deficiency:
– Anemia
– Fatigue
– Muscle Weakness
– Gut issues
– Nerve damage
– Poor mood
• Low B-12 is linked to
– Dementia and cognitive disfunction
• Recommended 2.4 micrograms daily
 Ways to get B-12
• Multivitamins tend to have B-12

• Isolated sub-lingual B-12 pill

• Shots for those with extremely low levels

• Nutritional yeast added to food

Creatine
• Amino acid
– found in our muscles and brain
• Stored in muscles and used for energy
• Important for athletes
– Helps build muscles
– Improve performance
– Reduce recovery times
– Decrease likelihood of injury
Creatine Cont.
• Creatine is naturally found in animal tissues.
• Omnivores tend to have higher levels
• Going plant based doesn’t mean you can’t build muscle or
be an athlete
• Plant based creatine supplements are just as effective as
those derived from animals
Plant Based Athletes
• Venus and Serina Williams

• Lewis Hamilton

• Torre Washington
– @Torre.Washington

• Crissi Carvalho
– @Theveganfitnessmodel
Iron
• Iron deficiencies are common
• Iron helps red blood cells transport oxygen
• Those suffering from low iron experience:
– Fatigue
– Weakness
– Brittle nails
– Shortness of breath
– Headache
– Strange cravings to chalk/dirt/ice
Iron Cont.
• Those likely to have low iron
– Women due to menstruation
– Infants who do not breastfeed
– Children due to picky eating
– Vegetarians due to no meat intake
Sources of Iron
• Beans & Lentils
– Kidney beans especially

• Soy Products
– Tempeh & Tofu

• Leafy Greens
– Spinach & Swiss chard

• Daily Multivitamin
RECAP
• Most nutrients, vitamins, and minerals can be naturally sourced from
a whole foods plant-based diet.
• B-12, Creatine, and Iron can all be found in a balanced plant based
diet.
• Additional supplements may be needed to maximize health
– Via pill or powder form such as creatine, or multivitamins
• Switching to plant based does not mean you will become weak and
scrawny!
• GO EAT WELL AND THRIVE!

Contact info for further questions: Sbparker@gmail.com

 Source References
• Arnarson, A. (2019, October 31). 7 Nutrients You Cant Get From Plants. Healthline.
https://www.healthline.com/nutrition/7-nutrients-you-cant-get-from-plants.
• Dresden, D. (2018, October 3). Top 5 nutritional yeast benefits and how to use it. Medical News Today.
https://www.medicalnewstoday.com/articles/323245.
• Kaviani, M., Shaw, K., & Chilibeck, P. D. (2020). Benefits of Creatine Supplementation for Vegetarians
Compared to Omnivorous Athletes: A Systematic Review. International Journal of Environmental
Research and Public Health, 17(9), 3041. https://doi.org/10.3390/ijerph17093041
• Mayo Clinic Staff. (2021, February 12). Vitamin B-12. Mayo Clinic. https://www.mayoclinic.org/drugs-
supplements-vitamin-b12/art-20363663.
• Mayo Foundation for Medical Education and Research. (2019, October 18). Iron deficiency anemia.
Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-
causes/syc-
20355034#:~:text=As%20the%20name%20implies%2C%20iron,tired%20and%20short%20of%20breath
.
• Mayo Foundation for Medical Education and Research. (2021, February 9). Creatine. Mayo Clinic.
https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591.
• Ochoa, S. (2020, February 25). Vitamin B12: All Your Questions Answered: . Forks Over Knives.
https://www.forksoverknives.com/wellness/vitamin-b12-questions-answered-2/.
Photo References
• Many photos were stock photos. As for the rest,
• https://www.formula1.com/en/drivers/lewis-hamilton.html
• https://www.forbes.com/sites/adamzagoria/2020/08/11/sere
na-williams-storms-back-to-win-first-match-in-return-to-
wta-tour/
• https://www.greatestphysiques.com/male-physiques/torre-
washington/
• https://eagerforlife.com.au/vegan-athlete-week-crissi-
carvalho/