Dietary supplements can close nutrient gaps and enhance performance. We will reveal which nutrients are particularly important.
If you adopt a „plant-based“ diet, it’s important to keep an eye on your nutrient intake. Many nutrients are primarily found in animal-based foods, while others are difficult for the body to absorb or require specific nutrient combinations for optimal absorption. For athletes and biohackers in particular, plant-based dietary supplements can be beneficial in compensating for existing nutrient deficiencies or preventing nutrient deficiencies. In addition to B-vitamins, vitamin C, magnesium, vitamin D3, and K2, omega-3 fatty acids are also essential nutrients that should not be overlooked in your diet.
1. Plant-based dietary supplementation can indeed be beneficial.
What was once frowned upon has now become a real hype and a new way of life: Plant-based nutrition seems to be gaining more and more supporters who desire better performance and a higher quality of life. Plant-based nutrition is generally considered healthy as it can contribute to disease prevention. Not to mention the benefits that can positively impact our environment. With so many advantages, it’s no wonder that the terms „hacking“ and „plant-based nutrition“ are often mentioned together. Hacking with plant-based nutrition? It really works when you purposefully use nutrition to enhance performance and know how to combine individual nutrients. Eating a random assortment of fruits and vegetables doesn’t contribute to a balanced nutrient intake.
What you need is a balanced diet that includes all macro- and micronutrients. Nutrition is not just about carbohydrates, fats, and proteins, but also about vitamins, minerals, and trace elements that are often scarce or absent in many plant-based foods.
2. Why you often can’t get around dietary supplements.
Even though plant-based nutrition provides many nutrients, there are several reasons to consider supplementing with dietary supplements. Did you know, for example, that there are certain nutrients that are only present in limited amounts in a plant-based diet? This includes omega-3 fatty acids, which are primarily found in marine organisms (fish, krill, or algae).
In addition, the constant cultivation and over-fertilization of soils have led to depletion, resulting in fewer nutrients being passed on to plants. Furthermore, many fruits and vegetables are harvested prematurely to withstand long transportation and storage times. If one considers hacking in this context, it becomes clear that improving (mental) performance through nutrition alone is challenging.
3. Quality is especially important when it comes to plant-based dietary supplementation.
Surely, you are also one of those who give their all every day and constantly strive for personal growth. Opting for a purely plant-based diet and relying on whole foods from organic farming can help you nourish your brain and body with all the essential nutrients. If you choose to incorporate dietary supplements to improve the intake of critical nutrients, it is important that they are purely plant-based. Did you know that many manufacturers prioritize „quantity over quality“ by using the cheapest raw materials for production? When it comes to dietary supplements, especially, you should not compromise and opt for plant-based supplements that are not only natural but also have minimal ingredients.
Many products available in drugstores, for example, may contain numerous (seemingly) valuable nutrients, but they are often incorrectly combined, rendering them unusable by the body. Not to mention the flavors, sweeteners, and preservatives that are present in these products. While plant-based supplements are not a substitute for a balanced and healthy diet, they can still be a good addition. However, the principle remains: Meet the pure! This way, you know what is in the supplements and what effects they can have on the body and brain. Now let’s reveal which nutrients play a significant role in the realm of biohacking and brainhacking.
By the way, if you’re unsure whether you might be experiencing a deficiency, it’s recommended to consult your primary care physician and have a blood test done.
4. Combining Healthy Eating and Plant-Based Supplements
As a vegan, it’s important to pay attention to certain nutrients, especially if you engage in a lot of physical activity and demand a lot from your body. Athletes have higher nutrient needs that are often difficult to meet through diet alone. This also applies to „mental athletes“ and „office athletes“ who put their brains to work at full capacity every day.
Discover for yourself which supplements are particularly important for a vegan diet, with a special focus on the benefits for biohackers and athletes. We aim to answer the following question clearly:
5. What are the most important supplements?
#1 Vitamin D3 and K2
Vitamin D is often referred to as the „sunshine vitamin“ because our body can produce it naturally – provided that you don’t spend all your time indoors. This vitamin has a hormone-like effect as it is involved in numerous metabolic processes. It can contribute to maintaining normal bones and muscles, as well as a strong immune system, making it particularly important for biohackers and athletes. However, be cautious: When supplementing with plant-based vitamin D, there may be a deficiency in vitamin K2. This vitamin is needed for calcium deposition in the bones. Vitamin K2 is exclusively found in animal-based foods, while plant-based foods contain vitamin K1, which is not as easily absorbed by our bodies.
For this reason, you should always take the sunshine vitamin in combination with vitamin K2, as both vitamins complement each other and can work synergistically.
# 2 Vitamin C
Vitamin C is a true multitasker, especially if you’re interested in sports and hacking. It is mainly found in citrus fruits, kiwis, sea buckthorn, rose hips, and acerola, which are often scarce in winter. Vitamin C can play a significant role not only in the immune system but also in normal psychological function, energy metabolism, and reducing fatigue.
# 3 Magnesium
As an athlete, you should prioritize magnesium as it is essential for your muscles and nerves. It is also believed to enhance cognitive performance and help prevent fatigue. While magnesium is found in green leafy vegetables as a mineral, athletes and biohackers often require more than they can obtain through a vegan diet.
# 4 Vitamin-B-Complex
Do you constantly feel tired and lethargic? A vitamin B deficiency could potentially be behind these symptoms. B vitamins are water-soluble vitamins that you need daily and cannot store in your body. Vitamin B12 is especially important, as it is primarily found in animal-based foods. Many B vitamins, including B12 and folic acid, are involved in energy metabolism and contribute to better psychological function and a reduction in fatigue and tiredness.
# 5 Omega-3-Fatty Acids
Omega-3 fatty acids often take a back seat in a vegan diet, but they play a crucial role in our body. Two omega-3 fatty acids are particularly important: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are mostly found in fish, krill, or algae. As a biohacker, you should pay attention to these fatty acids as they contribute to normal brain function.
#6 Amino Acids (Proteins)
Our body is mostly made up of water and amino acids. Amino acids are tiny protein building blocks that exist in every cell of your body. They not only play a crucial role in muscle building, but they are also needed for the maintenance and regeneration of muscle tissue.
Eight amino acids are considered essential, which means that your body cannot produce them on its own and you need to obtain them through your diet. A plant-based protein powder, such as one made from hemp and pea protein, is ideal in this regard as it provides your body with everything it needs after a strenuous workout. Hemp protein is a true multitasker as it contains the full spectrum of essential amino acids. Pea protein is equally high-quality, rich in lysine, and also provides significant amounts of iron, copper, and selenium.
6. Conclusion: Nutritional supplements can be important for athletes, biohackers, and office athletes
Biohackers and athletes often wonder how they can elevate their performance to a new level. Supplements are playing an increasingly significant role because they complement the diet perfectly and fill in any nutrient gaps.
