I’m running through the WHAT and WHY of all the supplements (extra vitamins, minerals, caffeine, and protein) I take to meet all my nutritional and energy requirements that isn’t fully met through my whole food plant based diet.
Not everything I listed in this video is necessary for anyone on a vegan diet, but instead are what I personally choose to eat to fuel my lifestyle.
Let’s jump in!
xo Jaclyn Wood
LEARN NUTRITION
Overview of nutrition / eating for fat loss: https://youtu.be/LZdMrL30eso
How to lose weight for good: https://youtu.be/-zZdFNbQzHE
Harvard’s healthy eating plate: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
Harvard’s healthy living guide: https://www.hsph.harvard.edu/nutritionsource/2021/01/19/healthy-living-guide-2020-2021/
Harvard’s list of vitamins & minerals (what they do, where to get them from): https://www.hsph.harvard.edu/nutritionsource/vitamin-a/
American Cancer Society: https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html
Brain supplements?: https://www.health.harvard.edu/mind-and-mood/dont-buy-into-brain-health-supplements
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PROTEIN
15% OFF Nuzest protein: Use my my code JACLYNWOOD at checkout.
Protein Powder: https://nuzest-usa.com/products/clean-lean-protein?rfsn=4002851.bc3b7e
Protein Powder Samples: https://nuzest-usa.com/pages/protein-sample?rfsn=4002851.bc3b7e
Wildwood high protein tofu: https://wildwoodfoods.com/product-cat/vac-pack/
Beyond Meat: https://shop.beyondmeat.com/?gclid=EAIaIQobChMIo-7Hl_zi7wIVcPbjBx3SRw4WEAAYASAAEgJ-zPD_BwE
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OMEGA 3 (+ DHA) & OMEGA 6
No need to avoid healthy omega-6 fats:
https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats
Hemp seeds: https://amzn.to/3wtUcTX
Oatly + DHA algal oil: https://us.oatly.com/products/full-fat-oatmilk-chilled
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VITAMIN D3 & VITAMIN B12
MyKind Organics, Alicia Silverstone on Nestles new ownership:
https://thekindlife.com/blog/2018/04/mykind-organics-update-2/
B12: amzn.to/39LxVqV
D3: https://amzn.to/31RuF8U
Oatly oat milk (D2) / DHA algal oil is currently only added to their full fat milk: https://us.oatly.com/collections/products#oatmilk
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B VITAMINS
Anthony’s nutritional yeast: https://amzn.to/31RudYg
(any brand of fortified nutritional yeast is probably fine)
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AMINOS + ENERGY
Women’s best (my favorites: iced tea peach, iced tea lemon): https://us.womensbest.com/products/amino-and-energy
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EXTRA VITAMINS & MINERALS
Ezekiel bread: https://www.foodforlife.com/products/breads
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CALCIUM
If you research studies on calcium, you’ll get A TON of conflicting data. Some studies are weeks long (too short to get any real results for something like studying BONE), and some studies are over a decade long, but a decade or more old.
Basically, the data is inconclusive, except this still remains true: everything in moderation & variety (in food, exercise, sun exposure, sleep….) and you are probably getting enough of everything you need for a healthy body.
FOOD RESOURCES:
National Osteoporosis Foundation: https://www.nof.org/patients/treatment/calciumvitamin-d/get-the-facts-on-calcium-and-vitamin-d/
Harvard: https://www.hsph.harvard.edu/nutritionsource/calcium/
Contrasting info:
WebMD 1: https://www.webmd.com/diet/foods-high-in-calcium-for-vegans#1
WebMD 2: https://www.webmd.com/osteoporosis/features/diet-dangers
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BEWARE OF BIAS
Pro-dairy: https://www.dairynutrition.ca/nutrients-in-milk-products/calcium/calcium-and-bioavailability
VS Harvard, under: *Bioavailability of calcium: https://www.hsph.harvard.edu/nutritionsource/calcium/
Just eat a balanced whole food diet, and you probably don’t need to worry about any of this.
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CONTRASTING RESULTS
All studies affiliated with Diane Feskanich at Harvard:
1: https://pubmed.ncbi.nlm.nih.gov/9224182/
Full study: https://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.87.6.992
2: https://pubmed.ncbi.nlm.nih.gov/12540414/
3: https://pubmed.ncbi.nlm.nih.gov/29075804/
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OTHER STUDIES & REFERENCES:
Cornell Chronicle: https://news.cornell.edu/stories/1996/11/eating-less-meat-may-help-reduce-osteoporosis-risk
BMJ: https://www.bmj.com/content/349/bmj.g6015
NutritionFacts.org: https://nutritionfacts.org/2014/07/31/does-animal-protein-cause-osteoporosis/
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WEBSITE
jaclynwood.com
SOCIAL
Instagram: https://www.instagram.com/___jaclynwood/
Tiktok: https://www.tiktok.com/@___jaclynwood?
Pinterest: https://www.pinterest.com/JaclynWoodActivewear
#vegansupplements #supplements #jaclynwood
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