Massage your body with sesame oil and expose to sunrays during sunrise and sunset time, This is help improve vitamin D. In diet take sesame seeds 3tsp soak overnight morning grind and strain, This sesame seeds milk is a good source of calcium, also banana, spinach, custard apple. Are rich in calcium For Vitamin B12 Use cocoa powder , sprouts , fermented foods like idli dosa, mushroom. Include fresh green vegetables in your diet daily. Include fresh seasonal fruits and seasonal vegetables in your diet Do pranayam lom -vilom bhastrika kapalbhati daily for 5-10mins twice. Have amla juice 10ml+ Aloevera juice 10ml once daily after food.
Take rajwadiprash gold 1tsp bd milk Navaratnakalpamrita ras 1tab bd Pravalabashma 1tab bd
Avoid spicy oily meat food
Hello
Like you mentioned about vegan lifestyle, it is difficult to achieve the daily requirement of multivitamins through plant based source. Also some major ayurvedic medicines are based on animal produce so are not suitable for vegans.
Here are a few dietry and regime suggestions which you may do.
Vitamin D ☀️ Surya-sevana (sun exposure) Early morning sun (7–9 am) for 20–30 min Especially with Surya Namaskar Dietary support (veg): Mushrooms (sun-dried) Fortified plant milks (modern adaptation)
Vitamin B12 Pakva Ahara & fermentation (idli, dosa batter) Healthy gut flora (Pakvashaya sthita jivanu) Traditionally: cow products (not vegan) 👉 For vegans/strict vegetarians: ✔️ Supplementation is medically necessary Vegan B12 (cyanocobalamin / methylcobalamin from fermentation)
For Calcium Excellent plant-based Ayurvedic sources: 🌾 Tila (Sesame seeds) 🌾 Ragi (Finger millet) 🌿 Shigru patra (Moringa leaves) 🥬 Leafy greens (chaulai, methi) Ayurvedic formulations: Praval Pishti (coral calcium – vegetarian, not vegan) Mukta Pishti Godanti Bhasma (remineralizer) Asthi dhatu support herbs: Asthishrinkhala (Cissus quadrangularis) Arjuna
For Iron Plant-based iron sources: Draksha (raisins), Khajur (dates) Shaka varga (leafy greens) Black sesame, jaggery Ayurvedic formulations: Punarnava Mandur Lauha Bhasma (needs careful agni assessment) 👉 Always combine with Amla / Vitamin C for absorption.
HELLO,
1) VITAMIN B12 (Cobalamin) -Importance= essential for nerve function, red blood cell formation , and DNA synthesis
AYURVEDIC SOURCES= traditional Ayurveda doen’t naturally contain much b12 in plant foods, so deficiency is common for strict vegans
RECOMMENDED APPROACH -Fermented foods like idli, dosa, miso, tempeh and fermented soy products can offer trace amounts -nutritional yeast fortified and Ayurvedic b12 supplements derived from algae or methylcobalamin are advisable
2) VITAMIN D3 -Importance= supports calcium absorption, bone health and immunity
AYURVEDIC SOURCES= sun exposure is primary. Ayurveda emphasizes surya namaskar and morning sun exposure 10-30 min depending on skinn
VEGAN SUPPLEMENTATION = use lichen based D3 supplements, which are plant derived
3) CALCIUM -Importance= critical for bones, teeth and muscle function
AYURVEDIC FOODS RICH IN CALCIUM -sesame seeds , almonds, chia seeds, figs, amaranth, ragi, and gren leafy vegetabes
-Ayurvedic preparation tips= toasting sesame seeds and grinding them Into a paste or adding to dishes enhances absorption
SUPPORTIVE HERBS -Guduchi ghan vati- 1 tab twice daily after meals and Ashwagandha= 1 tsp with milk at night help strengthen bones when combined with calcium rich foods
4) IRON -Important = for hemoglobin and energy
AYURVEDUC SOURCES -green leafy vegetables spinach, fenugreek, jaggery , sesame seeds, lentils and amaranth -TIP= pair iron rich foods with vitamin C rich foods. like citrus or amla, to enhance absorption
5) OMEGA-3 FATTY ACID -Importance= supports heart, brain and. joint health
AYURVEDIC SOURCES -flax seeds. chia seeds, walnuts, hemp seeds, and algae oils Preparation= grind seeds before consumption for better absorption
6) ZINCE -Importance= supports immunity, metabolism ,and wound healing
AYURVEDIC SOURCES -Pumpkin seeds, sesame seeds, lentils, and whole grains
7) MAGNESIUM AND POTASSIUM -Importance= for muscle function , heart health, and nerve signaling
AYURVEDIC SOURCES -pumpkin seeds. almonds, dates bananas and leafy greens
TIPS FOR NUTRIENT ABSORPITON ON PLANT BASED DIET
1) COMBINE NUTRIENTS SMARTLY= pair iron rich foods with vitamin C, avoid tea/coffee immediately with meals as tannins inhibit absorption
2) USE TRADITIONAL PREPARATIONS= soaking, fermenting, sprouting, and roasting improve digestibility and bioavailability
3) SPICES AND HERBS AID ABSORPTION = turmeric, black pepper, cumin, coriander, ginger- common in Ayurvedic cooking- enhance digestion and nutrient uptake
4) MINDFUL EATING= Ayurveda emphasizes eating according to your dosha and digestive strength. A balanced dosha diet improves assimilation of vitamin and mineral
5) PERIODIC TESTING= even with careful planning, B12, D3, iron and calcium levels should be checked regularly If vegan/vegetarian for many year
THANK YOU
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Hello That’s a really smart question, especially for vegans and vegetarians who’ve been at it for a while. You see, Ayurveda looks at vitamins in a way that’s pretty different from modern nutrition.
AYURVEDIC UNDERSTANDING
Ayurveda doesn’t really talk about vitamins and minerals like we do today. Instead, it focuses on: * Tissues * Digestion * Overall vitality
In Ayurveda, the idea is that if your digestion is strong, your body’s pretty good at making and reusing a lot of nutrients.
But let’s be real – these days, especially for vegans, there are some things you just gotta get from outside sources.
FOR VITAMINS
👉Vitamin B12: This is the big for vegans.
Ayurvedic sources? Not really any reliable ones. B12 comes from bacteria and is mostly found in: Animal foods Fermented stuff (but only a tiny bit)
Ayurvedic workaround: * Buttermilk * Fermented rice water * Fermented idli/dosa batter If you’re a strict vegan, you gotta take a B12 supplement. No herb can do the same thing.
👉Vitamin D3: Ayurveda’s go-to? Sunshine! Aim for 15–20 minutes a day (arms and face exposed).
Herbal helpers: * Ashwagandha capsule 1 at bed time * Shatavari kalpa 1 tsp morning empty stomach * They don’t have D3, but they help your body use it better. for vegans: you can now find D3 supplements made from lichen (a plant).
👉Calcium: Ayurvedic sources: From plants: –Sesame seeds –Ragi – Drumstick leaves –Amaranth – Figs – Almonds
Traditional Ayurvedic stuff: Praval Pishti 125 mg once a day Godanti Bhasma 125 mg These are mineral-based, not from animals.
Iron: Ayurvedic sources: – Dates –Jaggery – Spinach –Beetroot – Black sesame
Medicinal options: – Mandur Bhasma 125 mg
👉Omega 3: * Plant sources: * Flaxseed * Chia * Walnuts
* Ayurveda:
* Ashwagandha
* Shatavari (they help fix tissues, but aren't omega-3 sources)
The big thing in Ayurveda is this:
Ayurveda says you don’t get deficient just because you’re not eating enough nutrients. It’s because you’re not absorbing them well. So, even if you’re popping supplements, they won’t do much good if your digestion’s off.
The best Ayurvedic Multivitamin?
Not pills, but:
Daily foods that boost your vitality: * Cow ghee (if you’re vegetarian) * Soaked almonds * Dates * Amla * Warm milk * Fruits that are in season * Moong dal
These help build up all your tissues. Vegans – Some sensible advice
You really need both systems:
* Supplements you gotta take: * B12 * D3 * Maybe iron & calcium (if you’re low) * Ayurvedic support: * Ashwagandha * Shatavari * Amla * Guduchi
These help with: * Better absorption * Tissue repair * Keeping your hormones balanced
Ayurveda can: * Make absorption better * Make your tissues stronger * Stop a lot of deficiencies from happening
But it can’t completely replace: * B12 * D3 if you’re a strict vegan
The smartest thing to do is use both together.
Supplements give you the building blocks. Ayurveda teaches your body how to use them. That’s the perfect combo for vegans in the long run.
Warm Regards Dr. Snehal Vidhate
IN AYURVEDA NUTRITION IS NOT SEEN AS INDIVIDUAL VITAMINS BUT AS PROPER DIGESTION ABSORPTION AND NOURISHMENT OF THE DHATUS MANY PEOPLE EAT WELL BUT STILL DEVELOP DEFICIENCIES DUE TO WEAK AGNI
VITAMIN B12 IS THE MOST COMMON DEFICIENCY IN LONG TERM VEGANS AND VEGETARIANS IN TRADITIONAL AYURVEDIC PRACTICE B12 CAME FROM MILK GHEE CURD BUTTERMILK AND NATURAL FERMENTED FOODS STRICT VEGAN DIETS USUALLY LACK A RELIABLE SOURCE HERBS LIKE ASHWAGANDHA SHATAVARI BALA AND GUDUCHI SUPPORT NERVES AND ABSORPTION BUT THEY DO NOT PROVIDE TRUE B12 SO IN SUCH CASES A LOW DOSE REGULAR B12 SUPPLEMENT IS NECESSARY AND THIS IS ACCEPTABLE EVEN FROM AN AYURVEDIC POINT OF VIEW
VITAMIN D3 IN AYURVEDA IS CONNECTED TO SUN EXPOSURE ASTHI DHATU AND OJAS THE MOST IMPORTANT SOURCE IS MORNING SUNLIGHT FOR TWENTY TO THIRTY MINUTES FOOD SOURCES ALONE ARE NOT SUFFICIENT EVEN FOR NON VEGANS SESAME SEEDS ALMONDS AND SUN EXPOSED MUSHROOMS SUPPORT BUT IF DEFICIENCY IS PRESENT A D3 SUPPLEMENT IS OFTEN REQUIRED
CALCIUM RELATES TO ASTHI DHATU AND CAN BE SUPPORTED THROUGH PLANT SOURCES LIKE SESAME SEEDS RAGI AMARANTH DRUMSTICK LEAVES ALMONDS AND FIGS AYURVEDIC MEDICINES SUCH AS PRAVAL PISHTI MUKTA PISHTI AND GODANTI BHASMA ARE TRADITIONALLY USED AND ARE VEGETARIAN ABSORPTION DEPENDS STRONGLY ON GOOD DIGESTION AND ADEQUATE VITAMIN D
IRON DEFICIENCY IS COMMON IN VEGETARIAN DIETS AND AYURVEDA USES DATES BLACK RAISINS POMEGRANATE BEETROOT AND DRUMSTICK LEAVES MEDICINES LIKE LOHASAVA PUNARNAVA MANDURA AND NAVAYAS LOHA ARE COMMONLY USED
THE MOST IMPORTANT THING TO UNDERSTAND IS THAT OCCASIONAL SUPPLEMENTATION IS NOT ENOUGH IF DEFICIENCIES ARE PRESENT REGULAR MONITORING PROPER DIET STRONG AGNI AND TARGETED SUPPORT ARE ESSENTIAL AYURVEDA DOES NOT OPPOSE SUPPLEMENTS WHEN NATURAL SOURCES ARE LIMITED IT EMPHASIZES USING THEM WISELY ALONG WITH DIET LIFESTYLE AND DIGESTIVE SUPPORT
In Ayurveda vitamins are not seen as isolated nutrients but as the result of proper digestion absorption sunlight and tissue nourishment For someone following a vegan or vegetarian diet for more than five years with nutritional deficiencies the first focus is improving Agni and gut health Vitamin B12 support comes indirectly through fermented foods like idli dosa batter kanji and naturally grown vegetables along with medicines like Guduchi Satva 500 mg once daily and Trikatu Churna 1 pinch before meals to improve absorption Vitamin D3 mainly comes from early morning sunlight exposure for 20 to 30 minutes daily supported by sesame seeds mushrooms and Ashwagandha Churna 3 to 5 grams at night Calcium and minerals are well supported in a plant based diet through sesame seeds ragi moringa leaves figs and almonds Ayurvedic preparations like Pravala Pishti 125 mg once daily and Shankha Bhasma 125 mg once daily help calcium utilization Iron and trace minerals are supported with Amalaki Churna 3 grams daily dates jaggery and Chyawanprash 1 teaspoon daily Regular use of food based Rasayana consistent sunlight proper sleep and digestive correction is more effective in the long term than irregular supplement use
