Difference between revisions of "Nutrients of Concern"
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This isn't just a vegan issue, everybody needs Vitamin D. While it is true that your body can make it from sunlight pretty easily IF you get enough direct and intense sunlight, sun based production has a few serious drawbacks in terms of safety and reliability: | This isn't just a vegan issue, everybody needs Vitamin D. While it is true that your body can make it from sunlight pretty easily IF you get enough direct and intense sunlight, sun based production has a few serious drawbacks in terms of safety and reliability: | ||
− | + | <ol> | |
− | + | <li> Skin Cancer Risk | |
<blockquote>"Skin cancer is the most common cancer in the United States.1-2"<br> | <blockquote>"Skin cancer is the most common cancer in the United States.1-2"<br> | ||
"Current estimates are that one in five Americans will develop skin cancer in their lifetime.3-4"<br> | "Current estimates are that one in five Americans will develop skin cancer in their lifetime.3-4"<br> | ||
"Because exposure to UV light is the most preventable risk factor for all skin cancers,6 the American Academy of Dermatology encourages everyone to protect their skin from the sun’s harmful UV rays by seeking shade, wearing protective clothing and using a sunscreen with a Sun Protection Factor of 30 or higher."<br> | "Because exposure to UV light is the most preventable risk factor for all skin cancers,6 the American Academy of Dermatology encourages everyone to protect their skin from the sun’s harmful UV rays by seeking shade, wearing protective clothing and using a sunscreen with a Sun Protection Factor of 30 or higher."<br> | ||
-American Academy of Dermatology[https://www.aad.org/media/stats/conditions/skin-cancer]</blockquote> | -American Academy of Dermatology[https://www.aad.org/media/stats/conditions/skin-cancer]</blockquote> | ||
− | While it is possible that some dietary factors (like eating more vegetables) may slightly reduce skin cancer risk, being vegan alone, or any dietary measure (including a tomato only diet to maximize lycopene) is not a reliable way to protect you from skin cancer. | + | While it is possible that some dietary factors (like eating more vegetables) may slightly reduce skin cancer risk, being vegan alone, or any dietary measure (including a tomato only diet to maximize lycopene) is not a reliable way to protect you from skin cancer.</li> |
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− | + | <li> Darker Skin Produces Less, as does wearing sunscreen (as recommended to prevent skin cancer)<br> | |
− | + | To be clear, if you're out in the sun for more than a few minutes, particularly in the summer, and you have light skin you should be using sunscreen (a physical zinc-based sunscreen is probably optimal, since chemical sunscreens have to be reapplied every couple hours). BUT sunscreen does in theory limit vitamin D production by blocking UVB rays (in practice, people out in the sun for a long time will probably still produce enough). There's no way to completely cheat the system here; if you're producing adequate vitamin D form the sun, you're also increasing your risk of skin cancer.</li> | |
+ | <li> Low UV regions and times of year can lead to inadequate production.<br> | ||
+ | High Latitudes, Winter, and cloudy seasons are all issues. Air pollution is even an issue (it scatters and absorbs UVB). When attempting to get adequate vitamin D production from the sun, it's important to know the UV index, and this can be hard to keep track of. Some days you may literally need to spend hours outside, or for some people, you may need more hours of sunlight than the day is long. Your needs and the ability of the sun in your area to meet them are not easy to predict.</li> | ||
+ | </ol> | ||
This is not a unique issue for vegans, most animal products "naturally" contain very little vitamin D. | This is not a unique issue for vegans, most animal products "naturally" contain very little vitamin D. | ||
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There is vegan D3 on the market derived from lichen, but it's not used in any fortified foods yet | There is vegan D3 on the market derived from lichen, but it's not used in any fortified foods yet | ||
− | Animal derived vitamin D3 in food or supplements is probably an issue of least concern in terms of animal welfare. See [[trace animal products and | + | Animal derived vitamin D3 in food or supplements is probably an issue of least concern in terms of animal welfare. See [[trace animal products and byproducts]]. If you can only find non-vegan vitamin D3, remember this is a tiny trace of animal derived ingredient; it would be better to take this and otherwise stay vegan, and be a healthy vegan, rather than not take it and feel bad risking recidivism or ill health (you can't do much to help the animals if you aren't healthy). |
If you already get ample sun exposure due to your current lifestyle check your local UV index against your skin type: you probably don't ''need'' to supplement vitamin D, although it would still be a good idea to start reducing exposure, wearing more sunscreen, and supplementing instead if that is an option for you. | If you already get ample sun exposure due to your current lifestyle check your local UV index against your skin type: you probably don't ''need'' to supplement vitamin D, although it would still be a good idea to start reducing exposure, wearing more sunscreen, and supplementing instead if that is an option for you. |
Revision as of 04:12, 7 October 2017
Nutrients of Actual Concern
B12
Vitamin D
This isn't just a vegan issue, everybody needs Vitamin D. While it is true that your body can make it from sunlight pretty easily IF you get enough direct and intense sunlight, sun based production has a few serious drawbacks in terms of safety and reliability:
- Skin Cancer Risk
"Skin cancer is the most common cancer in the United States.1-2"
While it is possible that some dietary factors (like eating more vegetables) may slightly reduce skin cancer risk, being vegan alone, or any dietary measure (including a tomato only diet to maximize lycopene) is not a reliable way to protect you from skin cancer.
"Current estimates are that one in five Americans will develop skin cancer in their lifetime.3-4"
-American Academy of Dermatology[1]
"Because exposure to UV light is the most preventable risk factor for all skin cancers,6 the American Academy of Dermatology encourages everyone to protect their skin from the sun’s harmful UV rays by seeking shade, wearing protective clothing and using a sunscreen with a Sun Protection Factor of 30 or higher."
- Darker Skin Produces Less, as does wearing sunscreen (as recommended to prevent skin cancer)
To be clear, if you're out in the sun for more than a few minutes, particularly in the summer, and you have light skin you should be using sunscreen (a physical zinc-based sunscreen is probably optimal, since chemical sunscreens have to be reapplied every couple hours). BUT sunscreen does in theory limit vitamin D production by blocking UVB rays (in practice, people out in the sun for a long time will probably still produce enough). There's no way to completely cheat the system here; if you're producing adequate vitamin D form the sun, you're also increasing your risk of skin cancer. - Low UV regions and times of year can lead to inadequate production.
High Latitudes, Winter, and cloudy seasons are all issues. Air pollution is even an issue (it scatters and absorbs UVB). When attempting to get adequate vitamin D production from the sun, it's important to know the UV index, and this can be hard to keep track of. Some days you may literally need to spend hours outside, or for some people, you may need more hours of sunlight than the day is long. Your needs and the ability of the sun in your area to meet them are not easy to predict.
This is not a unique issue for vegans, most animal products "naturally" contain very little vitamin D. However, some common non-vegan products on the market like cow milk and some breakfast cereals are often fortified with added vitamin D3 (usually animal based), and vegans don't always drink fortified plant milks or eat fortified cereal. Because of this, vegans can be at a higher risk for low vitamin D levels if they do not supplement or get adequate sun exposure for their skin types, which can result in a feeling of being generally unwell/having low energy even in levels below clinical deficiency. [more info here]
There is one vegan food that can contain vitamin D without being fortified: UV exposed mushrooms. However, this is not likely to be a practical or reliable source for most people. Not only are they inordinately expensive as a vitamin D source, but it's not clear how much vitamin D is going to be present in the mushrooms due to type, duration of exposure, and how long it has been since the mushrooms were exposed and the storage conditions. It's also not clear how well the vitamin D in mushrooms would be absorbed since it may depends on other variables like food preparation and even how well you chew your food.
Oysters are also a source of vitamin D for ostrovegans, but come with many of the same issues as mushrooms in terms of variability.
The cheapest and most reliable source is supplementation.
Most multivitamins are a good option. Vegan multivitamins usually contain D2, which is an adequate source.
Vitamin D2 is plant based Vitamin D3 is usually derived from lanolin, or sheep wool grease There is vegan D3 on the market derived from lichen, but it's not used in any fortified foods yet
Animal derived vitamin D3 in food or supplements is probably an issue of least concern in terms of animal welfare. See trace animal products and byproducts. If you can only find non-vegan vitamin D3, remember this is a tiny trace of animal derived ingredient; it would be better to take this and otherwise stay vegan, and be a healthy vegan, rather than not take it and feel bad risking recidivism or ill health (you can't do much to help the animals if you aren't healthy).
If you already get ample sun exposure due to your current lifestyle check your local UV index against your skin type: you probably don't need to supplement vitamin D, although it would still be a good idea to start reducing exposure, wearing more sunscreen, and supplementing instead if that is an option for you. If you do not get much sun exposure, it would be ill advised to go out of your way to get more sun exposure for vitamin D production when supplements are easier and safer.