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Are there Effective Vegan-Friendly Supplements for Optimizing Health and Sports Performance? a Narrative Review
Álvaro Vergara A Nieto1,2, Andrés Halabi Diaz3,4,5, Millaray Hernández1
1Departamento de Investigación y Desarrollo, Good Research and Science (GRS), Avenida Ramón Picarte 780, 5090000, Valdivia, Chile.
Current Nutrition Reports
|March 12, 2025
Summary
Vegan athletes can optimize performance by using targeted supplements to address common nutrient deficiencies. This review details 19 key supplements to enhance vegan athletic performance and fill nutritional gaps.
Area of Science:
- Sports Nutrition
- Nutritional Biochemistry
Background:
- Veganism is rising for ethical, environmental, and health reasons.
- Vegan athletes may experience deficiencies in protein, vitamin B12, iron, calcium, and omega-3 fatty acids.
- Addressing these deficiencies is crucial for maintaining athletic performance.
Purpose of the Study:
- To review the efficacy of vegan-friendly supplements for athletic performance.
- To focus on essential micronutrients, ergogenic aids, and nutrient bioavailability.
- To provide practical guidelines for optimizing vegan athlete nutrition.
Main Methods:
- Narrative review of scientific literature.
- Discussion of 19 key supplements relevant to vegan athletes.
- Analysis of current research on nutrient bioavailability and performance.
Main Results:
- Nineteen supplements, including protein, creatine, vitamin B12, and omega-3s, are discussed.
- Supplement integration can bridge dietary gaps and meet performance needs for vegan athletes.
- Research gaps exist in sex-specific needs and whole-food nutrient bioavailability.
Conclusions:
- Vegan diets require careful nutritional planning for athletes.
- Personalized supplementation strategies can address shortfalls and enhance performance.
- Biochemical assessments are recommended for tailored nutritional guidance.
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