As a vegetarian since birth (yes, I’ve never eaten meat) I’m constantly asked about the best supplements on a plant-based diet. While I do wholeheartedly believe in the power of food for optimal wellness, sometimes we need to supplement our diet with certain vitamins and nutrients we can’t get from food alone. Holistic nutritionist, Kimberly Snyder says that integrating a few key supplements (in conjunction with nutrient-dense foods) into our daily routines will help give our bodies a boost, especially when we’re in self-isolation and looking to stay healthy.
She adds, “Digestion is one of the first things that can get thrown off when we’re out of our normal routines, which impacts the way we feel and can even compromise our immunity, which is rooted in gut health. I recommend taking supplements to support digestion, brain and gut health, and immunity to keep us feeling great during these challenging times.”
Ahead, Snyder shares the five best supplements on a plant-based diet—she takes them every day!
Editor’s Note: Please consult your doctor before taking any supplements to ensure it’s the right fit for you and your diet.
Snyder recommends taking a non-dairy probiotic strain to support your digestive health. Find a formula that includes prebiotics and postbiotics (you can read more about that here) like Snyder’s Feel Good SBO Probiotics. “This hearty probiotic doesn’t require refrigeration and can survive stomach acid to implant in your gut, creating the balance you need,” says Snyder. Seed’s Daily Synbiotic is also a great option.
I have personally been taking Synder’s Feel Good Detoxy 2.0 supplement for a month now and have noticed a huge improvement in my gut health. I have struggled with painful bloat and water retention on and off for most of my life and this detox supplement has really helped to flush out any toxins that might be causing the bloat/gas and water weight by keeping me regular and eliminating waste—and I mean all of it! Snyder says taking it on a regular basis provides a powerful, yet gentle boost to your cleansing efforts. “It’s one of the best ways to cleanse without harsh or irritating herbs that often create discomfort or dependency,” she says. I cannot recommend this supplement enough. It’s one of the few supplements I’ve taken where I’ve noticed a visible difference and change in my health. It’s also safe and gentle enough for regular, long-term use. It isn’t “normal” to not have a bowel movement every day so if that’s you, and you struggle with daily elimination, then this non-laxative colon cleanse can help.
This also applies to those of us who struggle with bloating because it’s closely linked to digestion. If you need a little help, then reach for some digestive enzymes. Why? Well, digestive enzymes work on your food—they help to metabolize protein, carbs, and fat more effectively, to prevent and reduce gas and bloating which in turn helps you to absorb more nutrients from your food. The reason Snyder recommends digestive enzymes on a plant-based diet is that plants contain a lot of fiber which can leave you feeling a bit backed up and bloated (especially if you’re new to a plant-based way of eating). So, digestive enzymes such as lipase, amylase, and protease help to break down fat, carbohydrates, and protein. Snyder’s Feel Good Digestive Enzymes formula also contains specially formulated enzymatic strains to break down fiber. Or you can try Hum’s Flatter Me with 18 full-spectrum digestive enzymes.
Vegan DHA/EPA Supplement
If you’re on a plant-based diet, Snyder says making sure you’re getting omega-3 fatty acids in your diet is key for supporting brain health and boosting your mood, especially when you’re stuck inside and maybe feeling more stress than usual. “While I’m a big supporter of getting omega-3s from food sources like chia seeds and avocado, taking a DHA/EPA supplement will help us ensure we’re meeting our bodies’ needs,” Snyder advises. “I’m a fan of algae-based DHA/EPA supplements, which are vegan and avoid the rancidity of fish oil supplements. These can be taken daily with food to keep our brains healthy and our moods lifted.” Try SunWarrior Omega-3, Vegan DHA + EPA.