Supplements for pescatarians
Fortunately, pescatarian dieters won’t need supplements if they followed a balanced diet with the food allowed on the Pescatarian diet list.
However, there are certain supplements that you may consider to ensure optimal nutrient intake if you are experiencing pescatarian diet deficiencies we mentioned earlier.
These supplements needed can vary depending on individual factors such as dietary choices, nutrient needs, and overall health. Here are some common supplements that pescatarians may consider:
Vitamin B12
As vitamin B12 is primarily found in animal-derived foods, pescatarians who exclude or limit eggs and dairy may benefit from a vitamin B12 supplement. Vitamin B12 plays a crucial role in red blood cell production and nervous system function. It is available in various forms such as cyanocobalamin or methylcobalamin.
Omega-3 Fatty Acids
While fish is a natural source of omega-3 fatty acids, some pescatarians may choose to supplement their diet with omega-3 fatty acids derived from algae or other plant-based sources. These supplements provide essential fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which support heart health and brain function.
Vitamin D
Vitamin D is essential for bone health and immune function. While exposure to sunlight is the best natural source of vitamin D, pescatarians who have limited sun exposure may consider a vitamin D supplement, especially during winter months or if their blood levels are deficient.
Iron
Although fish and seafood can contribute to iron intake, the form of iron found in these foods (heme iron) may be less readily absorbed than iron from animal-based sources.
Pescatarians who do not consume red meat may want to monitor their iron levels and consider an iron supplement if necessary. However, it is important to consult with a healthcare professional before starting an iron supplement, as excessive iron intake can have adverse effects.
Calcium and Vitamin D Combination
Some pescatarians who exclude dairy products or have low calcium intake may benefit from a combination supplement that includes calcium and vitamin D to support bone health.
It is important to note that supplements should not replace a healthy diet but rather complement it when necessary.
Before starting any supplements, it is recommended to consult with a healthcare professional or registered dietitian who can assess your specific nutrient needs and provide personalized recommendations. They can also monitor your nutrient levels over time to ensure optimal health and well-being.