Vegan Vitamins, etc. (Need some help!)

[Ginny]

Rachel, I think your iron is okay, especially since overall, your various iron parameters look good. Vegans and vegetarians tend to have iron levels that are at the low range of normal. There is no reason why that should be a problem, except that if something happens to suddenly cause levels to drop, you could be at risk for iron deficiency. For example, if you went off birth control pills, you'd probably have heavier periods which would increase iron losses.

But that just means that you need to be diligent about including both iron-rich foods in your diet and vitamin-C rich foods. Unless you want to, I wouldn't worry too much about sprouting and soaking. That's more for people who have trouble maintaining a healthy iron status. And it sounds like you're doing well.

As for cholesterol--I think many, many vegans have levels above 150 mg. And, I agree that you have to factor in things like HDL. Some people have higher cholesterol because they have high levels of HDL cholesterol--and that's good! And yes there is definitely a genetic component. I have to agree with Lisa--life is not fair. :)

[Rachel]

Ginny wrote: "Rachel, I think your iron is okay, especially since overall, your various iron parameters look good. "

Thanks so much Ginny!

Oh, and to clarify, by the way ... I don't remember if 150 mg was the level in T. Colin Campbell's book, that he said we need to get under, but it was something like that. It was some number that seemed pretty darn unattainable, for me. I gave my book away so I can't check on it right now to verify.

[Lisa]

Rachel, I've seen the 150 figure thrown around by many. Supposedly if total cholesterol is under 150 it's nearly impossible to have a heart attack. Personally, I'm not convinced, though I do wish my personal cholesterol levels were better. If I was an omnivore or lacto-ovo vegetarian I know they'd be even worse than they are though.

[Val]

Interesting about the cholesterol levels often being high for vegans! I actually didn't think that it would be a possibility! (I admit, I'm kinda ignorant when it comes to informing myself a 100% properly about each vitamin etc., I just take a good vegan mulivitamin [happens to be the Deva one *yay* lol], extra omega 3 for vegans, vit. B12 sublingual and that's it.


Does anyone know about anything about zinc? My mom called me today and informed me that she read how important zinc would be not only for diabetics (which she is and after a 2 week stay at a special diabetic clinic she finally straightened out her diet and already only needs to inject a small amount of insulin 1x a day instead of a huge amount 4x!*woohoo*) but also for vegans and vegetarians!?
Now I've always heard about the b12 and iron but never about zinc?
She then also told me something about how that article she read said to not take combo tablets (like in multivitamins) but actual separate zinc???
I mean I'm glad she cares to tell me but at the same time I really wanted to say "Mom, back off, I got it covered!" LOL

Any input would be greatly appreciated! :)

[Lisa]

I'll ask Ginny to chime in about zinc when she has the time.

I know too much zinc can be as bad as not enough. I used to get some in a multi-vitamin-mineral but I've pretty much stopped taking those, so I'm curious too.

The reason vegans' cholesterol levels can be high, even though none is consumed in food, is partly that we all make our own cholesterol and some of us make more than others (genetics again), and also sugar, saturated fat intake *might* have an effect, especially the latter.

[Val]

Thank you, Lisa, I appreciate it!
I guess I was just surprised as I never heard about zinc playing such a big role in a vegetarian's or vegan's life... I guess I just assumed I was covered with the multis I'm taking..

As to the cholesterol, makes perfect sense! If I remember correctly even drinking a lot of coffee alters the blood test for cholesterol.. I *think* it was coffee that a doctor once told me about.. (Back in my 20's I used to drink black coffee like crazy.. together with tons of cigarettes and hardly food.. what craziness!!! @_@ )

[Ginny]

Hi Val and Lisa,

I'm sorry to take so long in chiming in on the zinc issue. (I abandoned my computer this weekend to put up Christmas lights :)

Yes, zinc is an issue of importance for vegans (more so than lacto-ovo vegetarians) because our diets tend to have lower amounts, and it is also not as well absorbed from whole plant foods as from animal and processed foods. The Institute of Medicine (the organization that establishes the RDAs) says that vegans eating a mostly whole foods diet could need 50% more zinc.

There is also some evidence that supplemental iron inhibits zinc absorption, which may be why Val's mom read that you shouldn't get zinc from combo supplements. But that's really only from high doses of iron. If your supplement has 18 mg of iron, as many do, then I wouldn't worry about it.

The thing about zinc is that is has many, many functions in the body--it's needed for the activity of more than 50 enzymes--but we don't have any good tests to measure zinc status. So it's definitely important to pay some attention to it. Best sources are wheat germ, quinoa, black-eyed peas, aduki beans, lentils, tempeh, tofu, some veggie meats, peanuts, tahini, squash and pumpkin seeds.

The jury is out on whether we vegans should take zinc supplements, but it can't hurt to take a small one, like 10 or 15 milligrams.

[Lisa]

Thank you, Ginny! It's too bad there isn't a good blood test to see levels of zinc in the body. Even though overall my diet is high in some of the foods you mention (quinoa, black-eyed peas, lentils, squash, etc.), they're not necessarily every single day foods for me, so I might consider taking a supplement, if I can find a 10 mg. or 15 mg. one. What's with being able to find only massive amounts of vitamins and minerals in so many supplements?!

ETA: Oh, and Ginny, Enjoy your Christmas lights/decorations!

[Val]

Thank you so much, Ginny for your reply!!!
I'll check out my multivitamin and see if I possibly need an extra zinc supp. It was very helpful to read some of the good sources for zinc, I appreciate it! =)

Lisa,
I'm the same! While I usually eat all those foods, it's not an every day thing for me either!
I wonder if they pack such massive amounts and minerals in the supplements because they assume half of it is getting 'flushed out' again anyway (for a lack of a better word..)???

[Lisa]

Val, The trouble is that for fat soluble vitamins and for minerals, too much can be just as bad a thing as too little. Drives me crazy when they put in megadoses.

[[deleted user]]

I have another question for Ginny. I read your new book, so I saw the information on vitamin D and the recommendation for supplementation. I was actually diagnosed as vitamin D deficient about 2 years ago. I was put on a supplement of Vitamin D2 1.25 mg (50,000 IU) weekly for six months and have been on it monthly since then. The last time they were checked, my levels were improved. Is there any evidence that suggests an advantage for daily versus monthly supplementation? I don't know how much vitamin D supplements cost, but the advantage to having it as a prescription is that it costs me nothing.

[Rachel]

Ginny, thanks for the awesome info on zinc !!! (Great question, Val).

And Bobbi, this is also a great question about D vitamin supplements. Looking forward to reading Ginny's reply.

[Ginny]

Hi all,

Sorry again to take such a long time to get back here!

Bobbi, if your vitamin D levels are back to normal, you could probably switch to a daily supplement. But if you're having trouble maintaining those levels, then the megadose your doctor has you on might be best. Vitamin D (regular doses of it) isn't that expensive, although the vegan versions (like D2) always seem to cost a little bit more. But, it can be very hard to reverse vitamin D deficiency, so I'd be inclined to stick whatever is working for you.

[[deleted user]]

Thanks, Ginny. I'm due for lab work and an annual physical, so I'll see where my levels are now.