Vegetarian diet: most effective dietary supplements

A vegetarian diet excludes the consumption of meat and fish but may include animal-derived products such as eggs and dairy products (lacto-ovo-vegetarian diet). Some variations, like the vegan diet, exclude all animal products. Adopting a vegetarian diet offers many health benefits. Studies show it can reduce the risk of cardiovascular disease, type 2 diabetes, hypertension, and certain cancers. This is explained by a diet rich in fiber, antioxidants, and unsaturated fatty acids, which promote better weight regulation and a healthy metabolic profile. Additionally, this diet aligns with an ecological approach by reducing the environmental footprint associated with meat production. However, limitations exist, notably due to the risk of nutritional deficiencies. A poorly balanced vegetarian diet can lead to deficiencies in proteins, iron, zinc, calcium, vitamin D and vitamin B12, which are essential for the proper functioning of the body. Consequences can include decreased energy, reduced bone density, or neurological disorders. It is therefore crucial to vary plant-based sources and, if necessary, use supplementation, particularly for vitamin B12. It is recommended to consult a healthcare professional or a nutritionist to adapt this lifestyle to individual needs.