:up: Hi, I became a vegetarian a month ago. Since then I vanished all kinds of animals in my diet, I still have some dairy products like cheese... I guess I will eat eggs sometime but haven't done it. I started having soy milk and it's ok and I've been doing some research on healthy vegan nutrition, but I still have lots to learn. Some people say that becoming a vegetarian is good but since we are not eating the protein and some vitamins from meat it is necessary to find substitutes. I wanted to know what kind of supplements I need to include in my diet right away since I radically changed it.

Thank you!!!!:rolleyes:

Hi! Some people do take vitamins/supplements, but many choose not to. As long as you are getting enough vegetable, legumes, etc, there really isn't a need to take supplements with a veg*n diet, unless you already have some type of deficiency. It is a common misconception that you will not get enough protein if you don't eat meat.

Welcome to VB! :hi:

As long as you are eating a healthy balanced diet (little or no processed or junk food), the only thing you have to worry about supplementing is vitamin B12, that is, if you intend on transitioning to a vegan diet. You should be getting plenty of nutrients, including protein (and yes, it's possible to have too much protein in the diet). Meat-eaters typically get too much protein in their diet, so you are doing yourself a favor by cutting out animal foods.

congrats on the switch, best of luck to you and i hope you enjoy our company

Dispite common misconceptions, it is possible to get what you need on a vegetarian diet especially protein. The only nutrient that you can't get is B12, but most people supplement that one anyway. A few take a multi, but if your diet is varied and whole foods based with little to no junk foods, you should be pretty fine (some people take a multi just as a sort of "insurance policy" and not because the diet in whole is lacking).

Since you've also cut out fish, then you will want to supplement your omega 3 fatty acids with either flax seeds, flax oil or walnuts (flax has the greater concentration, though). It doesn't take much; just a tablespoon a day ground up and put into whatever you eat (I don't know how much you'll need if you're using the oil). I use a small coffee bean grinder for my seeds (one that hasn't had coffee ground in it.... unless you like the taste of coffee in your flax :) ).

i'm a vegan 16 years old, and i did my 360 two years ago straight from omni to vegan in a matter of seconds. i personaly have never felt better, and all is good with my doc (who i finaly when to see this year >.<). I dont take any form of pills, supliments or vitamin or meds, thats just something i choose not to do for myself, and while i probobly dont eat as well as i should all the time, my health has not suffered and i haven't been sick either. a big change for me, being as how i used to spend 80% of my year bed ridden with whater virus happend to be floating around.

As far as vitamins and minerals and protien, just be sure to eat a variety of tofu, fake meat, veggies, whole grains and fruit and you should be fine. Dark leafy greens are great for iron, beans nuts and seeds are high in protien, however as long as your calorie intake is normal you should be getting enough protien as well. however i'm not a doctor, but this has worked well for me. Although i could probobly learn to follow my own advice, and eat better myself, hope this helps. and congrats on being veggie ^-^ hope all goes well. kepp up the good work!