Supplements for a raw vegan diet?

If you think you need supplements on a raw vegan diet, then shouldn't that tell you the diet is unhealthy (or at least, not healthy ENOUGH)? Multivitamins are synthetic; they are man-made and nowhere near as superior as the nutrients that occur naturally in food. Instead of pills why not do some research on all the vitamins you need each day (and their amounts) and which exact foods you can get them from. I think that would be better than relying on pills :]

I'd take a multi vitamin and b12.

Side note: this diet/lifestyle is very dangerous it can easily be done wrong. It's more dangerous than a normal vegan, vegetarian and typical diet.

"Supplements for a raw vegan diet?"

The main supplements needed for a raw strict vegetarian/vegan diet is a good multivitamin, with minerals. A good quality multivitamin with minerals will cover almost everything. Then a choline supplement, along with a suitable omega three fatty acids supplement that covers DHA and EPA. The next one, while a vitamin, is not included in vitamin supplements.

Now first a bit of information on the one vitamin, or more accurately family or complex. That's vitamin K. There is more than one form of vitamin K. There is vitamin K1, which is readily found in almost all plant based foods. The other form will not be found in any raw vegetables, fruits or other plant based foods. That's vitamin K2. Vitamin K2 is found naturally in animal products, and some fermented foods such as natto. Now while the human body can convert vitamin K1 into vitamin K2, that conversion is limited, and not very high. Now with ideal health, the body can convert one thousand micrograms, to one hundred micrograms of vitamin K2. But realistically very few do that well.

The roles of vitamin K1, and vitamin K2 are slightly different. Now while both plays a role in the coagulation of the blood, the role of vitamin K2 appears to be at a much lower level However when it comes to getting calcium where it needs to go, the roles are reversed. There's emerging evidence, that vitamin K2, works with both vitamin D3, and magnesium, in directing the body where to place calcium. Now there are also several forms of vitamin K2, going from vitamin K2-MK4, to vitamin K2-MK14. The two best known are vitamin K2-MK4, and vitamin K2-MK7. While both has shown the same properties, there's a difference. That difference is in the half life. Vitamin K2-MK4 has between a six and twelve hour half life, where vitamin K2-MK14 has a twenty four to seventy two hour half life. In short vitamin K2, does stick around that long in the human body. Which makes it unique among the fat soluble vitamins.

Now of concern for ALL DIETARY types, is vitamin D. Now most strict vegetarian/vegan suitable multivitamins, and even many that aren't use vitamin D2. Vitamin D2, has been shown to be the least desirable form of the two most commonly used forms. The body's preferred form is vitamin D3. Now again, the body can convert vitamin D2 into vitamin D3, that conversion is very low. Vitamin D2 has a conversion to vitamin D3, of eighteen to one, or greater. The main source of vitamin D3 is from exposure to the sun. However many people, simply either doesn't get enough, or their body's when exposed to the sun, doesn't manufacture enough of it. Even people living in areas that has plenty of sun year round. This affects an estimated anywhere from eighty to ninety percent. There are a number of reasons why this happens. The use of sun blockers, age, weight, skin pigmentation, and possibly a lack of either enough body fat (as in the case of athletes/weight lifters/body builders), who has, and keeps a very low percentage of body fat, and those who follow a low/no fat diet. There are two other sources for vitamin D3. The main one comes from fish/seafood, and organ meats. The only known plant based source, comes from a specific type of lichen. Two good sources for vitamin D3 supplements that uses lichen are linked below. I am not by the way endorsing or promoting either of the two I'm listing by the way.

http://vitashine-d3.com/

http://www.globalhealingcenter.com/suntrex-d3.html

Now beware, there are some makers that uses mushrooms and claims that they're selling vitamin D3. They're not. No mushroom, has been shown to make vitamin D3. The form that they produce is vitamin D2.

Vitamin A in the body's preferred form, of retinol, is not found in any plant based sources. Now while it is true, that beta carotene can be, and is converted into retinol, the more recent results shows that the conversion to be much lower than previously believed. The previous ratio, was at six to one, in perfectly healthy people. The new evidence shows a twelve to one ratio, in healthy people. However that usually runs at a lesser ratio. There are some synthetic forms of vitamin A, in the retinol form. However care needs to be used taking these as these can be more toxic. I would recommend not taking a synthetic form, more than about once a week.

Now IF YOU WANT to take a separate vitamin B12 supplement, evidence shows that it's best take on an empty stomach. The reason is that the evidence that's been coming out, shows that as a supplement, vitamin B12 is much better absorbed. Now as for vitamins A, D, E, and K, these are best taken with foods that has a good amount of fat.

The fact that you're asking for advice here makes me question whether you should be restricting your diet like that. You might get some accurate and comprehensive answers here (Actually Wendigo's answer looks excellent!), but you need more than that. Here's are two excellent resources:

http://nutritiondata.self.com/tools/nutrient-searc...

http://www.incrediblesmoothies.com/raw-food-diet/r...

none