Healthy Vegans

Dr. Michael Klaper studies the vegan diet and its health benefits. One way he tracks the health of vegans is through a nice online survey. Non-vegans are the control so anyone can take it. In addition to the survey, he will also run comprehensive bloodwork and provide a phone consultation (from Hawaii! sweet!), but that costs big bucks, oh well.

My wife was distressed by some of the concerns related in the most recent summary of his research, especially regarding our kids, who’ve been vegan since birth ( other than breastmilk! :> ). Many of the concerns are old news for vegans (“take your B12”), but some are newer. Here’s a 10-second summary of Dr. Klaper’s “things for vegans to watch”:

  • B12
  • Vitamin D (D2, vegetarian)
  • Iodine (if not in your salt)
  • Calcium, magnesium, boron, Vitamin K (for bones)
  • Enough weight-bearing exercise (again for bones)
  • Iron (perhaps caused by not enough C)
  • Zinc
  • Omega-3 (two types: alpha-linolenic acid (the essential omega-3 fatty acid found primarily in flaxseeds, hempseeds, canola oil, walnuts, green vegetables), and EPA & DHA (mainly in fish, also in algae-derived DHA supplement)
  • Protein (specifically cysteine and methionine)

    To meet these concerns, Dr. Klaper recommends the following supplements:

  • iodine (150 mcg.)
  • zinc (15 mg.)
  • copper (1-2 mg.)
  • boron (2 mg.)
  • vitamin K (.5 mg.)
  • vitamin D2 (5 mcg.)
  • calcium/magnesium (1000 mg./800-1000 mg.)
  • 300 mg of algae-derived DHA in “vegi-cap”
  • 10 mcg. vitamin B12 daily, or 2000 mcg. vitamin B-12 weekly
  • sounds like vitamin C wouldn’t hurt either, to ensure iron absorption

    I’ve run into similar advice in other places. There are books on the subject as well. Of course, you can research specific vitamins until your fingers are numb – for example, it doesn’t seem that Vitamin K is usually a problem, or boron, or copper. But putting the “whole picture” together is tough. So Dr. Klaper’s efforts to do just that are greatly appreciated.

    Here are some products that come close to fitting Dr. Klaper’s suggestions (with their shortcomings noted):

  • Vegan multi-vitamin list by Jack Norris RD
  • VegLife vegan multi-vitamin for kids! no K, boron, little calcium/mag.
  • VegLife – same but for adults
  • Maxine multi-vitamin for women – only 10% calcium but looks good!
  • Maxine in capsule instead of tablet
  • Max For Men – same but for menalso in capsule
  • Dolphin Pals for kids – no k, boron, little copper, little calcium, no mag.
  • VeganLife vegan multi – no copper, boron, K
  • Viridian High Five – no copper, k, little calcium/mag.
  • Omega Vegetarian Liquid – vegetarian omega-3’s!
  • Solgar vegetarian DHA! (“Neuromins DHA”) (but in gelatin gelcap?? why??)

    So let’s go shopping! :>

  • Reiley’s U10 Soccer, Season Two

    We are having a blast with soccer. It’s the second half of Reiley’s U10 season. Reiley and I (and Wrenny on occasion) have been braving the cold dark startup practices of the end of winter, and now we’re moving into warmer spring game time. There are three teams in the league again, which means lots of games – we have to play two every other weekend so all teams get a game EVERY weekend. We’ve worked on basics, passing, channels, big kicks… we may be ready to beat even the “slow giants”, the Hurricanes. If we can just keep all that energy focused!! Regardless, we plan on lots of fun. Stay tuned! :>

    9.5 I Heart Huckabees

    Yeeeeeow! Jammed to the brim with great characters, this movie is about existentialist detectives exploring the lives of several intertwined friends/enemies/lovers/”coincidences”. Whether it’s crazy characters or the crazy philosophy that attempts to exlain it all, the pace and the fun never let up. Permagrin!

    8.0 Intolerable Cruelty

    I’m the last person to search out movies that allow you to indulge in the “opulent lifestyles of the rich and famous”, but when the Coen brothers are driving the horsecart, sign me up. In this case it’s Catherine Zeta-Jones and George Clooney playing the cold-hearted gold digger and high-powered divorce attorney, respectively. It’s like a surreal self-parody of themselves (or at least their stereotypes), and of course, being a Coen movie, there are some great supporting characters (even if there are less than in the average Coen movie) – don’t miss Geoffrey Rush’s great performance kicking things off.

    MammaDonna Turns 29 (again)!

    It was a birthday too big to not celebrate in person, so we packed up the minivan with the family, dog, snacks, sleeping bags, VCR, pillows, cooler, laptop and kitchen sink and headed out for the 13-hour drive from NC to FL. We didn’t realize until the day before that we would be driving right through the Superbowl in Jacksonville, FL, but the only repercussions were passing an occasional decked-out RV enroute to the 100,000-member party. But we had our own to attend, and the important people were at ours: Donna, Dick, Reiley, Wren, Bailey, Mike, Andrea, Dan, Val and Betty. It was a bummer that Niki, Tom and Corey weren’t in town, hopefully we catch up with them the next time.

    We came down for the weekend before her birthday, driving down on Friday, whooping it up on the weekend, and heading back on Monday. The plan: to surprise the guest of honor by arranging a Saturday lunch with her usual gang, with the rest of us already there waiting for her arrival. We somehow managed it, but when she arrived, she jumped right in the buffet line and was NOT about to give up her spot! It took us 10 minutes to get her attention off of the line. When she finally looked over, her jaw hit the floor. Wheee!!

    A nice full weekend of meals and jokes (and even some video gaming with bro, whoop) later, we headed back home. We need to work in more family time!!

    Wrenny Turns Six!

    Wren turned 6 on Tuesday! We had a party for her on the previous weekend at her gymnastics gym. We were worried it wouldn’t happen – ice and snow were predicted – but the bad weather held off and all 12 friends showed. The kids started arriving in the front room, and before the party started they had turned that into an extension of the gym, rolling and tumbling and yelling. Everybody had a blast!

    I think the best part was watching Wrenny thank each kid for attending, politely handing each a goodie bag. Mom had given her some preemptive manners lessons to head off Wrenny’s shyness, and it worked like a charm. Coupled with Wrenny’s new desire to carefully enunciate every word, you couldn’t ask for a cuter kid. :> Pictures forthcoming…

    On Tuesday we all played her new cooperative game called Rainbowland. You can’t beat a great cooperative game for family fun, and this one qualifies! Cute as all get out. :>

    9.0 Battlestar Galactica

    Just finished watching the Battlestar Galactica miniseries (read: pilot) and season 1. Good fun! I fell in love with episode 5 and did not like 10, other than that it was solid military-centered space sci-fi. I even broke out Descent yesterday in inspiration! Descent 3 still rocks to this day. If anyone’s got the guts to play, shoot me a hello and I’ll hook ya up for a smackdown. :>