Zinc Dosage: How Much Do Vegans Really Need?

If you  know anything about supplements, you'll have heard of Zinc. This mineral plays a crucial role in many bodily functions, such as the creation of new blood cells and healing wounds. And, it's found within a variety of fruits and seeds.

However, for vegans, zinc intake can be challenging due to dietary restrictions that exclude traditional sources like meat and cheese. Foods rich in phosphorus can also make it harder to absorb zinc. Fortunately, we have solutions that help you get enough zinc in your diet while helping you build a leafy body!

Keep reading to learn how to meet your zinc requirements with a vegan lifestyle.

Understanding the Role of Zinc in a Vegan Diet

It's pretty simple. When you go vegan, you stop eating animal products. This can make it tricky to get enough nutrients, however, especially zinc. Meat has lots of zinc, but we need to find other sources. Zinc helps your immune system, brain, and cell division. It even helps make DNA!

Plant foods have less zinc because of something called phytates. Vegans should talk to a doctor to make sure they get enough zinc. They might need to eat more zinc-rich plants or take supplements.

Why Vegans Might Be at Risk for Zinc Deficiency

Vegans might not get enough zinc because they don't eat liver and other animal products, which are rich in zinc.

Studies like the National Health and Nutrition Examination Survey and the European Prospective Investigation into Cancer and Nutrition have highlighted potential gaps in nutrient intake among those following plant-based diets. 

Without careful meal planning, vegans can lack zinc, which is important for kidney health and fighting off infections.

Key Functions of Zinc in the Body

Zinc is like a bodyguard for your health. It works with potassium to help cells talk to each other, which is important for muscles and the heart. Foods like quinoa, avocado, and dried fruit can help you get enough zinc.

Now that we've seen how vital zinc is for vegans, let's find out just how much you need every day. Now that we know how important zinc is, let's learn how much you need each day to stay healthy and energized!

Recommended Daily Intake of Zinc for Vegans

How Much More Zinc Do Vegans Need?

Top Vegan Sources of Zinc to Include in Your Diet

Even more than consuming foods high in zinc content is ensuring that those foods contain bioavailable levels of zinc that your body can actually absorb.

A key consideration is to combine foods that assist each other with mineral absorption. Whole grains and foods rich in molybdenum assist in zinc absorption.

Not sure where to get molybdenum? You can also get it by taking a vegan-friendly supplement complex like Performance Lab® NutriGenesis® Multi. 

Plant-Based Foods High in Bioavailable Zinc

To bolster your immune system, vegans can turn to foods potent in zinc content. Not only can this safeguard against iodine deficiency (another issue to contend with for vegans), but it can also help mitigate insulin resistance.

Get the Most out of Your Plant-Based Zinc

Vegans can boost the absorption of zinc from plant-based foods by adding peanuts, which are rich in protein and amino acids that promote the mineral's bioavailability.

Considering how common peanuts are in vegan dishes, this should be an easy addition, unless you have an allergy. Consuming peanuts with a variety of fresh vegetables ensures a synergistic benefit, helping the body get the most out of the mineral's benefits.

Adding supplements containing naturally derived ingredients and delivery mechanisms like those found on performancelab.com will ensure you get the most potent dosages that your body can naturally utilize.

Knowing where to find zinc in vegan foods is just the start. Still, how do you know if you are getting enough? Is there a way to tell if you are zinc deficient? 

Identifying and Addressing Signs of Zinc Deficiency

Identifying and Addressing Signs of Zinc Deficiency

Recognizing the signs of a zinc deficiency is key to taking charge of your diet and making positive changes to address it. Zinc is crucial for nerve function and immune response. Vegans might not get enough zinc, leading to:

Spotting the early warnings of zinc deficiency can steer individuals towards necessary dietary changes. If a person often feels tired after eating a fresh salad or experiences frequent colds despite a balanced meal plan, these could be signs that the body lacks adequate zinc.

As we've discussed up until now, zinc deficiency can lead to a variety of health problems, so it's key to know how to get enough. Let's look at how certain vegan foods might make absorbing zinc harder.

The Impact of Phytates on Zinc Absorption From Vegan Foods

In plants, there are these compounds called phytates. These phytates help plants store phosphorous in order to grow seeds into healthy plants that we then eat. These necessary compounds ensure plants are protected from bacterial infections and insects.

However, when consumed, phytates bind with nutrients like zinc, iron, and calcium, preventing them from being absorbed in a usable form, within the body. This is important for vegans because they rely on plant foods that largely contain phytates.

So how do we manage this as vegans?

Navigating the Challenge Phytates Present to Vegans

To effectively manage phytate's influence on zinc absorption, vegans need strategies grounded in nutritional science and statistics. That's why oranges and other foods that contain vitamin C are so important for vegans.

So you can either choose foods that contain lower phytate levels, or add foods with selenoproteins that offset the effects of phytates.

Tactics for Reducing Phytate Impact on Mineral Absorption

To diminish the impact of phytates and enhance mineral absorption, individuals on a vegan diet might consider diverse culinary techniques.

Soaking beans and grains before cooking can reduce phytate content. Additionally, incorporating sources of nickel, such as nuts, and a modest amount of vegetable oil, can improve the body's uptake of zinc.

It's interesting to note that certain food combinations, like pumpkin seeds with a meal, also aid in zinc absorption, offering valuable information for those planning a nutrient-dense vegan diet.

So, phytates can make it hard for your body to get enough zinc from plants. Let's find out how adding the right supplements to your vegan diet can help!

When to Consider Supplementing with Zinc

If you are finding it difficult to manage all of your vitamin and mineral levels and you are looking for a solution to take the guesswork out of getting highly-bioavailable zinc into your diet, consider taking supplements.

 This is even more true for those on restrictive diets or those that may have allergic reactions to foods that may deliver zinc naturally (peanuts or coconuts).

One of the best ways to be certain of your particular deficiencies is to have blood work done with a nutrient panel, and have a doctor who understands your reasons for choosing veganism provide a supplementation plan or recommend a nutritionist for you. 

Integrating Supplements Into Your Vegan Lifestyle Safely

Deciding to take a zinc supplement is important and should be done carefully. Vegans need to check if their diet, which often includes oats and plant-based foods, provides enough zinc. It's crucial to get professional advice before starting supplements to ensure they support health without causing problems.

So should you take a zinc supplement?

Determining if You Need a Zinc Supplement

Deciding whether or not you need a zinc supplement, or any supplement depends on how good you are at detecting deficiencies, or based on the results of a nutrient panel from a blood test.

However, if you've determined that you would like to supplement more broadly, we recommend Performance Lab® as a trusted source for supplementation, because they are vegan-friendly, sustainable, and transparent with their labeling.

As we discussed previously, vegans need more zinc because our particular diet contains substances which make it harder for vitamins and minerals to absorb into the body. We'll leave this decision between you and your physician.

Getting Professional Advice Before Starting Supplements

Getting a blood nutrient panel is key to knowing for certain what nutrients you are lacking so that you can dial in on the specific nutrients and the dosages you should consider supplementing.

A professional can evaluate factors such as coagulation profiles, which could be affected by zinc levels, and hemoglobin concentrations that dictate oxygen transport in the body. Considering risk factors for conditions like colorectal cancer and the role of nutrients found in non-restrictive diets, a personalized recommendation ensures safe and effective supplementation is possible. 

Here are some examples:

The Best Zinc Supplement for Vegans

Vegans need to make sure they get enough zinc as plant based diets can lead to deficiencies in this essential mineral. Performance Lab’s Zinc is the solution that fits with the Leafy Souls values:

FINAL THOUGHTS

Vegans often require increased zinc intake due to plant-based foods having lower absorption rates compared to animal products. Careful meal planning and incorporating zinc-rich foods like beans, nuts, and whole grains are imperative for meeting nutritional needs. 

Recognizing the symptoms of zinc deficiency, such as frequent infections or slow wound healing, is key to maintaining health.

We recommend we recommend Performance Lab® supplements if you choose to take supplements, but consulting with healthcare professionals ensures that you'll receive appropriate zinc dosages through diet or supplementation, when necessary.