Protein Diet Supplement Risks For Vegetarians

There are many dietary supplements that are recommended for people who choose a vegetarian lifestyle that include a protein dietary supplement. A vegetarian diet can be short on key nutrients, and in order to get the needed nutrients to stay healthy, supplements are often necessary.

Vitamin Deficiencies in a Vegetarian Diet

Some of the key vitamins and nutrients that may be in low supply with a vegetarian diet, in addition to protein, include:

  • Vitamin B-12
  • Zinc
  • Magnesium 

The missing supplements are particularly noticeable in children and athletes.

Protein Supplement Risks

Anyone on a vegetarian diet needs to monitor their nutrients carefully and eat a variety of foods to maintain their health. Protein can be difficult to get enough of, and those trying to maintain or improve muscle tone, or athletic performance, while on a vegetarian diet, often turn to creatine. 

Creatine is fairly safe when used as directed and not in excess. Creatine use can lead to severe dehydration and increased muscle tears, and its long term risks have not been fully studied. If considering this supplement, you should consult a nutritionist or your doctor to make sure that you don’t have any risk factors.

Other protein supplements being considered as part of a vegetarian diet may have risks associated with them, and it is important to know what you are taking. If you are unsure of what is best for you, consulting a nutrition professional is in your best interest.


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  • promeraprqueen

    I appreciate your article, and agree that many women (and men) who are vegetarians and also work-out can benefit from taking creatine. The human body produces some creatine – about 50% of what we require each day. The remaining source of creatine that is needed by our bodies is taken in through animal proteins such as beef, chicken, pork and fish. The liver and kidney synthesize two of the amino acids; arginine and glycine to make creatine, but the third amino acid, methonine is not synthesized by the body. High levels of methonine are found in red meat, fresh fish, garlic, and onions. Obviously vegetarians are not going to get the additional 50% of creatine that the body needs through their daily diet. In this case, a creatine supplement would be most beneficial, offering the extra required 50% that is missing from a diet rich in animal proteins.

    The main function of creatine is to provide our muscles with more energy (although studies have also revealed gains in memory and intelligence of those who have consistently taken creatine). To understand the increased energy function better, if you want your muscles to contract so that you can lift a weight or bend your legs and push off the ground at high intensity such as in a sprint, you need to expend ATP. ATP is essentially designed to give us a quick burst of energy. Every athlete can easily explain the importance of this. When your muscles contract, ATP is broken down to ADP and a phosphate molecule with the help of the enzyme ATPase. This reaction creates the desired end product — energy to allow your muscles to move and contract. However, within our muscles is only a limited supply of ATP (3-10 seconds). If you spend all of your ATP without replenishing it, your muscles won’t be able to continually contract, and you will fatigue. Supplementing with creatine helps recharge the levels of ATP faster and helps the body to work harder for a longer period of time, which means more reps in weight training and more or longer sprints. Ultimately you can burn more muscle and burn more fat without tiring quickly. In addition to the increased energy and endurance, supplementing with creatine offers acceleration of muscle recovery, therefore people feel less soreness post workout, and are able to have a positive, enthusiastic attitude for heading back to the gym the next day.

    CON-CRET is a pure and safe creatine that offers no side effects typical of other creatines, such as bloat, water retention, cramping, dehydration, etc. This is because it’s extremely soluble (59X more soluble than creatine monohydrate) and is dosed by body weight, unlike other creatines where the user needs to load with large amounts upfront. Con-cret’s unique Micro-Dosing requires only 1/4 tsp (or 1 capsule which is appealing to women) per 100 lbs of body weight.