MISSING NUTRIENTS IN VEGAN DIETS

1. Creatine

Creatine is a natural substance found in the body and also in some foods, such as red meat and seafood. It is also available as a dietary supplement. Creatine is converted to the energy-carrying molecule ATP (adenosine triphosphate) in the body, and it is used to support the production of ATP during periods of high-intensity exercise, such as weight lifting or sprinting.

Supplemental creatine is often used by athletes, bodybuilders, and others who engage in intense physical activity in order to support muscle strength and performance.[1] Some research has also suggested that creatine may have potential as a therapeutic agent for certain medical conditions, such as Parkinson's disease and muscular dystrophy.

2. Carnitine

Carnitine is a substance that is produced by the body and is also found in some foods, such as red meat, dairy products, and avocados. It is involved in the metabolism of fats, helping to transport fatty acids into the mitochondria (the energy-producing structures in cells) where they can be broken down to produce energy.

Carnitine is also available as a dietary supplement, and it is sometimes used by athletes and bodybuilders as a performance-enhancing aid. Some research suggests that carnitine may help to increase muscle mass, reduce fatigue, and improve exercise performance, although more research is needed to confirm these potential effects.

Carnitine is also sometimes used as a therapeutic agent for certain medical conditions, such as heart disease and liver disease.

3. Vitamin D3

Vitamin D3 (cholecalciferol) is a form of vitamin D that is produced in the skin when it is exposed to sunlight. It is also found in some foods, such as fatty fish, egg yolks, and fortified foods (such as certain types of milk and cereal).

Vitamin D is important for many aspects of health, including the maintenance of strong bones and teeth. It helps the body absorb calcium and phosphorus, which are necessary for the development and maintenance of healthy bones. Vitamin D also plays a role in immune function and has been shown to have potential benefits for a number of other health conditions, such as diabetes and cardiovascular disease.

4. Vitamin K2

Vitamin K2 is a form of vitamin K that is found in some foods, such as fermented foods (such as cheese and natto) and animal products (such as egg yolks and liver). Vitamin K is a group of fat-soluble vitamins that are important for blood clotting and the maintenance of strong bones.

Vitamin K2 has been shown to have potential health benefits beyond those related to blood clotting. For example, some research suggests that it may play a role in the prevention of osteoporosis (a condition characterized by weak and brittle bones) and cardiovascular disease. However, more research is needed to confirm these potential effects and to fully understand the role of vitamin K2 in health.

5. Vitamin A (retinol)

Retinol is a form of vitamin A that is found in some animal-derived foods, such as liver and eggs. It is also available as a dietary supplement and is commonly used in skin care products.

Vitamin A is important for a number of bodily functions, including vision, immune function, and the maintenance of healthy skin and mucous membranes. Retinol has been shown to have potential benefits for the skin, including reducing the appearance of fine lines and wrinkles and improving the texture and tone of the skin. It is also sometimes used as a treatment for acne.

6. Vitamin B6

Vitamin B6 is a water-soluble vitamin that is found in a variety of foods, including poultry, fish, potatoes, and non-citrus fruits. It is also available as a dietary supplement.

Vitamin B6 is important for a number of bodily functions, including the metabolism of carbohydrates, proteins, and fats; the production of red blood cells; and the function of the nervous and immune systems. It is also involved in the synthesis of neurotransmitters, which are chemicals that transmit messages in the brain.

Vitamin B6 supplements are sometimes used to treat or prevent vitamin B6 deficiency, which can cause symptoms such as anemia, nerve damage, and skin lesions. It is also sometimes used as a treatment for conditions such as premenstrual syndrome (PMS), depression, and carpal tunnel syndrome.

7. Heme Iron

Heme iron is a type of iron that is found in animal-derived foods, such as meat, poultry, and seafood. It is a form of iron that is easily absorbed by the body and is an important source of dietary iron.

Iron is an essential nutrient that is important for a number of bodily functions, including the production of red blood cells, the transport of oxygen in the body, and the synthesis of collagen. Iron deficiency anemia, a condition characterized by low levels of red blood cells, is one of the most common nutrient deficiencies worldwide.

8. Taurine

Taurine is an amino acid that is found in high concentrations in the brain, heart, and muscles. It is also found in smaller amounts in some foods, such as meat and fish. Taurine is produced naturally by the body and is also available as a dietary supplement.

Taurine has a number of functions in the body, including helping to regulate the heartbeat, supporting the development and function of the brain and eyes, and acting as an antioxidant. It is also sometimes used as a therapeutic agent for certain medical conditions, such as epilepsy and high blood pressure. However, more research is needed to fully understand the potential benefits and risks of using taurine for these and other purposes.

9. Carnosine

Carnosine is a compound that is found in high concentrations in the muscles, brain, and other tissues in the body. It is made up of two amino acids, histidine and beta-alanine. Carnosine is involved in a number of important bodily functions, including the regulation of pH (acidity) in cells, the protection of cells from oxidative stress, and the regulation of enzymes.

Carnosine is also available as a dietary supplement, and it is sometimes used by athletes and bodybuilders as a performance-enhancing aid. Some research suggests that carnosine may help to improve muscle strength and endurance, reduce fatigue, and enhance recovery after exercise, although more research is needed to confirm these potential effects.

10. Cholesterol

Dietary cholesterol is a type of cholesterol that is found in certain foods, particularly animal-derived foods such as meat, poultry, eggs, and dairy products. Cholesterol is an important substance that is needed for the production of hormones, cell membranes, and other substances in the body.

Citations

Creatine supplementation and exercise performance: a brief review.

https://pubmed.ncbi.nlm.nih.gov/24688272/

Not medical advice. Consult your doctor.