Vegetarian food and vitamins, minerals, natural supplements missing in a diet

Vegetarians food consumption can be a healthy lifestyle if extra attention is placed on obtaining certain nutrient that are not found in high amounts in vegetarian foods. Some have metabolic signs indicating a vitamin B-12 deficiency leading to a substantial increase in total homocysteine concentrations. High blood homocysteine levels can damage arteries and make blood clot more easily. They may also not get enough CoQ10, carnitine, creatine, and omega 3s.
Nutrients that are found in very small amounts in a a vegetarian food plan and are likely to be beneficial as supplements include:

Vitamin B12 Methtylcobalamin - you can buy Vitamin-B12.
CoQ10 pill increases energy
Creatine give more muscle mass. Vegetarian foods have hardly any creatine.
Fish oils provide important omega3 fatty acids such as DHA and EPA. Alternatively, flax seed oil could be a partial substitute for Fish Oils. Flax seed oil provides omega3 fatty acids that may be converted into EPA and DHA, but there is no guarantee that such conversion will occur in adequate amounts, especially as we get older. If you wish to take DHA in fish oils from a vegetarian food source, consider DHA from algae.
Iron - Iron deficiency can cause fatigue. Iron deficiency, even to a moderate degree, can hinder memory and learning -- but iron supplements can turn those problems around.

Deficiency in diet
Relying exclusively on a vegetarian food diet can lead to potential shortage of certain essential nutrients which are available in Veg Power Rx. The amount of nutrients you may be missing depends on the type of vegetarian you are, how strict your food intake has become.

Vegetarian Food Protein
Plant proteins have a reduced content of essential amino acids in comparison to animal proteins. A significant reduction of limiting amino acids (methionine, lysine, tryptophan) means lower protein synthesis. Those who consume vegetarian food have a higher incidence of low protein in the blood due to significant reduction of methionine and lysine intakes. On the other hand, lower intake of these amino acids provides a preventive effect against cardiovascular disease. Vegetarians have a significantly higher intake of non-essential amino acids arginine and pyruvigenic amino acids glycine, alanine, serine. When plant protein is high in non-essential amino acids, down-regulation of insulin and up-regulation of glucagon is a logical consequence. The action of glucagon in the liver is mediated by stimulation of adenyl cyclase that raises cyclic-AMP (adenosine-3,5-monophosphate) concentrations. Cyclic-AMP down-regulates the synthesis of a number of enzymes required for de novo lipoid formation and cholesterol synthesis, up-regulates key gluconeogenic enzymes and the LDL receptors and decreases the IGF-1 activity (insulin-like growth factor). Cyclic-AMP thus provides a reduction of atherosclerosis risk factors as well as a retardation of cancer development. A sufficient consumption of plant proteins has the protective effects against chronic degenerative diseases.

Lacto Ovo Vegetarian Food choices and creatine
Effect of a defined lacto-ovo-vegetarian diet and oral creatine monohydrate supplementation on plasma creatine concentration.
J Strength Cond Res. 2005.
This study examined the effects that preceding creatine supplementation with a lacto-ovo-vegetarian diet would have on plasma creatine concentration. Twenty-six healthy moderately fit omnivorous men were assigned to either a 26-day lacto-ovo-vegetarian (LOV; n = 12) or omnivorous (Omni; n = 14) diet. On day 22, subjects were also assigned in a double-blind manner either creatine monohydrate (CM; 0.3 g.kg(-1).day(-1) + 20 g Polycose) or an equivalent dose of placebo (PL) for 5 days. Consuming a lacto ovo vegetarian diet for 21 days was effective in reducing plasma creatine concentration. Regardless of diet, the creatine monohydrate group showed an increase in plasma creatine concentrations from day 22 to 27, whereas the placebo group's levels remained the same. Although the lacto ovo vegetarian diet caused a deprivation effect in plasma creatine concentration relative to the Omni diet, concurrent supplementation with creatine resulted in no difference in plasma creatine concentrations between the lacto ovo vegetarian diet and Omni diet groups. Dietary advice should be provided to lacto ovo vegetarian diet athletes that supplementation may help to increase their muscle stores of creatine, and thus their ATP resynthesis capabilities, to levels similar to those of omnivores.

Different types
Lacto vegetarian diet includes dairy. A lacto ovo vegetarian consumes dairy and eggs. Vegetarian diets do not contain meat, poultry or fish; vegan diets further exclude dairy products and eggs.

Intelligence and IQ
Children with high IQs are more likely to follow a vegetarian food plan when they grow up. A British study of more them 8,000 men and women aged 30 whose IQs had been measured when they were 10, showed that the higher the IQ, the greater the odds of being a vegetarian. People who are more intelligent tend to eat a healthier diet and exercise more.

Emails
Q. Please offer some advice or suggestions on depression and being vegetarian & if you believe there may be a link. I realize poor nutrition affects the whole body so being careful with supplements and diets is always a must. I am a vegetarian (occasionally eat an egg or milk product but could stop that easily except for cheese, which would be more of a challenge for me to give up, so I am lacto-ovo). I would like to give up cheese too, but for now I have not. Anyway, I have never been on an anti depressant, don't like idea of taking rx drugs but do suffer from depression and NO sex drive for years but engage in a very active sex life with my long term partner. I need help! I want to possibly try 5-htp for mood, but noticed gelatin in a formula. Do you know of a vegetarian option? Do you recommend this as a place to start in general? I thought about Passion rx (with or w/o Yohimbe, I don't know), I briefly tried St. John's but feel super tired, briefly tried Sam-e but felt no difference besides fatigue.
   A. You may consider Veg Power Rx to start as a supplement to make available possible missing nutrients for a vegetarian.

Q. I take LIpitor for my cholesterol; Most people who take coQ10 also take Omega 3 or fish oil - since I'm a vegetarian I would not want to take the fish oil - how would I take the CoQ10; with what supplement or alone; Take you very much for any help that you could give me.
   A. CoQ10 is taken with breakfast in the morning.

Vegetarian sports nutrition
Creatine can be used since it is made in a laboratory and is a vegetarian suitable product.

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