Skincare: 6 Ways Cosplayers Can Get Picture Perfect Skin

Good skincare is critically important, and this is the WORST time of year for skin maintenance due to a bunch of stuff, so I wanted to talk about how to get your skin looking fabulous, especially since I’ve been ill October through December and need to get back into my full skincare routine. If your skin is already fabulous, you may want to skip this post.

I recently saw a cosplay pic that I cannot show you because it’s to do with a secret project that my husband cannot know about yet. Now there’s more chance of hell freezing over than of him actually reading my blog, but just on the off-chance that he accidentally lands here on an internet search, I’m not going to tell you what the costume was. Let’s just imagine it was a Jessica Rabbit costume cosplay.
All you need to know was that, through the side of the amazingly detailed and accurate dress, there was one very miserable looking, red, pimply, washed out leg poking through what should have been a revealing and sexy split.

It got me thinking that perhaps, when people are doing a cosplay, when someone’s taken the time, expense and effort to make a costume of a well-known character FROM SCRATCH, perhaps buying a £5 pot of skin lotion, drinking a glass of water and fixing their skin wouldn’t go amiss.

*OK, I’m sold, how can I sort my skin out so it looks awesome with my costume and hair?*

1. Get some moisturizer. There’s loads of expensive ones out there, but anything’s better than nothing. There’s myths about parabens, BPA and silocones if you want to buy into scaremongering (literally, it costs a fortune to avoid these; don’t waste your time or cash), if not, go for something cheap that smells nice. You are going to moisturize every time you have a shower.

2. Does this costume show your bare legs? Do some leg toning exercises! Cassey Ho has some fabulous leg toning workouts at Blogilates that don’t require any equipment. I have been using her workouts now for over 2 years and they’re a fast way to get into shape for anything where you need to look your best. Exercise tends to make all of you look good for a variety of reasons.

3. Eat well. More fruit, more vegetables (think half the plate), more protein (to make new skin cells), less crap. Look for foods rich in vitamin K such as kale and broccoli, which will get rid of redness under the skin, as well as foods with vitamin E which stimulates glowing, healthy skin (and eat your vitamin E foods such as avocado about 4 hours apart from the vitamin K foods, otherwise they compete for absorption which is why multivitamins containing both E and K are a waste of time).

4. Exfoliate. This removes the dead skin cells so the newer, nicer ones can shine out, and according to Elle MacPherson it’s the best way to stay looking young well into your 50’s.

5. If all else fails, use fake tan (or gradual tanner, AVOID THESE IF IT’S A WHITE COSTUME), foundation for your face, and dance tights. You might want those last two anyway, especially if you’re cosplaying a caucasian character from before the 1990s or anyone from any musical, as they almost all wear Capezio dance tights in the shade ‘light suntan’ or ‘suntan’ (I’ve worked in the ents industry in various jobs, the Capezio tights are industry standard).

6. Make sure you get enough sleep, drink enough water: These two make everyone roll their eyes but it’s true! You may need to do these both long-term if you need to fix chronic dehydration and sleep loss, so an extra pint today will help you in the long run, but it’s not a quick fix, it’s a lifestyle habit. If you have chronic insomnia, do what you can and focus on everything else.

Barring acne or infections (which require treatment from a doctor or dermatologist), if you want movie-star beautiful skin all year round, rather than for a one-off event, do those 6 things all the time. If you want your skin to look shit, do the opposite for many many years then complain a lot about how some people are just blessed with good skin.

If you want to make this a year-round goal, to really get your skin looking fabulous, make some time to sunbathe for a few hours a week during summer (less for your face, as too much sunbathing causes premature ageing), as a bit of sun will stimulate your vitamin D synthesis, melanin production (in the skin) and it rebalances your serotonin/melatonin production, which will all make you look fabulous (actually, the serotonin/melatonin won’t, but bringing this into balance properly will help get you to sleep which WILL make you look your best). That way, you’ll be ready for cosplay, fancy dress, and dressing up, all year round. Just do it safely; we all know the rules of sunbathing right?

Why do I say all this specifically targetted to cosplayers? Well, people seem to understand that a character is the product of their costume, hair and makeup, but the skin tone and transparency is also very important. If your skin’s showing red patches and veins through all over it, and you’re trying to look like, oh, I don’t know, let’s pretend (again) that we’re talking about Jessica Rabbit; let’s say you want to be the sexiest woman in Toon Town (or whatever, I can’t tell you the real costume I was looking at but you get the gist), you need to fix your diet to improve the skin from the inside and start moisturising to help the skin from the outside.
This is true of all cosplays, and it’s what most real leading actors do who have a long career (I know, I’ve worked with many), so why not make it a routine?

It really doesn’t matter what size you are, whether your eyes or ear shape match the character, whether you tracked down the *exact* shade of eyeshadow used in the original film/series/whatevs, what does matter is getting your skin to look like it deserves to wear the costume which you just spent days, months or years making. Everything else can be worked around or fixed with makeup.

If you look at the most successful cosplayers, the ones on the lists of best cosplay, they’re not size 0, they’re not 34GG of the breasts, they generally don’t innately look like the character, but the reason we find them visually pleasing is because they look vital, radiant and larger than life… which is generally something they share with the characters they portray.

It’s not complicated, you don’t need expensive or time consuming rituals to look good, just follow these steps and you too can score a perfect 10 for your cosplay.


[wellness] Are you getting enough vegan nutrients?

The Ultimate Overview of Vegan Nutrition

Having had a merry old Veganuary and nearly being at the end of Vegruary, I have been giving some thought to the things I eat and the quantities in which I eat them.

I renewed my pledge to eat vegan at the beginning of this year after doing some very in-depth research into food sources for all the different nutrients and making sure that I knew a) How much of each nutrient I needed and b) Where I could reasonably be expected to get this from on a day to day basis.  I do still struggle to get enough fat, but I generally get a lot of fruit sugar which converts to fat which should help me with the chronic underweight problem I have been struggling with for the last five years.  Two months in it feels like its helping.

As a female, I need the following nutrients every day (some of these vary from time to time depending on my needs and activity levels, and the US and UK figures didn’t match most of the time either so I’ve generally gone with the US figures as they’ve sounded more reasonable for a lot of things, but in some places I either used the UK figures or went with what I know has been working for me – eg protein is 5g more than the UK Recommended Daily Allowance because that’s what I need):

50 grams of protein.  This should proportionally come from specific amino acids which I’ve listed in the chart accompanying this article.  I get mine from lots of lentils (which also count towards your five a day – yay, but are totally lacking in essential amino acid methionine – boo), nuts, seeds and tofu (which is actually more of a treat than a dietary staple these days).  When I’m training for outdoor pursuits, I need more protein as protein = muscle.  When I’m growing my hair I also need more protein as protein = hair.  Protein in fact makes most of the things in the human body so you need loads of it to fix stuff and grow stuff.  Protein is made of lots of amino acids, which are the things in protein that your body needs in different amounts, so it’s not enough to eat protein – it’s got to be the right sort.

70 grams of fat.  This comes from oils such as coconut oil, sunflower oil and vegetable oil in the vegan diet.  It can come from olive oil as well, although you shouldn’t fry with it as it requires a fairly low temperature before the molecules break down and release free radicals.  Fat is where you get your essential fatty acids, however, so you do need some in order to get those, which are also called Omega 3 and 6, although you can supplement with linseed oil or flaxseed oil. UPDATE: Also nuts are good sources of fat (sorry for omission)!

90 grams of sugar (aka carbohydrates).  This should mostly come from complex carbohydrates such as starchy foods like pasta, rice (GF), potatoes (GF), with extra healthy points if it’s wholegrain rice/pasta.  I also like amaranth (GF), quinoa (GF), pearl barley and noodles.

18g of fibre (fiber, in American).  This is easy peasy as a vegan you don’t really need to think about it (unless you’re a juicearian but I’ve made my thoughts on that very clear).  All fruits and vegetables count towards this and you don’t need to faff around with All Bran or other nonsense because it’s in the plants.  In fact, my dentist could tell I was vegan a few years back by the wear on my back teeth because of having such a high-fibre diet.  I don’t worry at all about this one because I did track it for a while but almost everything I eat counts towards my fibre intake.

I also need the following vitamins:

Vitamin A: 700 micrograms (with an upper limit of 300 micrograms because vitamin A can cause cancer in long-term high doses).

Vitamin B complex: B1 (thiamine) 1.4 milligrams (upper limit 50 milligrams); B2 (riboflavin) 0.9 milligrams; B3 (niacin) 14 milligrams; B5 (pantothenic acid) 5 milligrams; B6 1.3 mg per day; B7 (Biotin) RDA/DV currently undecided by health organizations, should be sufficient in the average vegan diet, excessive supplements can cause unpleasant side effects such as acne, greasy hair, mood swings and water retention; B9 (folic acid) 1 milligram, although when I start trying for a baby I will need more and will supplement; B12 (cyanocobalamin) (no Daily Value or Recommended Daily Allowance established).

Vitamin C: 40 milligrams per day, no upper limit.

Vitamin D: This utterly depends, see my article on Vitamin D.  I aim for 10 micrograms which is what the US dietary guidelines state, even though the UK ones say 5 micrograms is sufficient.  Since I’ve increased my vitamin D intake, I have noticed a whole raft of problems such as fatigue and irritability have gone away and I’m more cheerful, energetic, and getting things done.

Vitamin E: 15 milligrams per day.  I don’t worry too much about Vitamin E because my skin tells me when I need to eat more Vitamin E, by drying out.  Then I crack out the avocados.

Vitamin K: 90 micrograms per day.  I regularly exceed  this though, and I make sure to never take Vitamin K and Vitamin E at the same time of day (I usually wait at least four hours between eating a meal with one and the other), because they fight each other for absorption and your body will preferentially absorb the Vitamin E, making you think you’ve got enough K when you haven’t.

And the following minerals:

Calcium: 700 milligrams per day.  Soymilk is fortified and tofu often is too.

Copper: 2 milligrams per day.  Should be easily available in the food I eat.

Iron: 18 milligrams per day because I’m female.  Men only need 8 milligrams.  Don’t ask me why.  The NHS also says women un the UK only need 14.8mg but that just goes to explain this anaemia epidemic they keep pretending isn’t happening, so they can sell you iron supplements which are pressed with pig gelatin (EWWWW.  Sidenote – the two supplements are ferrous fumarate and ferrous sulphate; ferrous fumarate are gelatinous and very non vegan and non halal and non kosher, ferrous sulphate are vegan, both can be bought over the counter at pharmacies without a prescription in the UK, they both provide the same amount of ABSORBABLE iron).

Magnesium: (this is a DIFFERENT mineral to manganese – look them up on the periodic table if you don’t believe me, Manganese is Mn in the transition metals and magnesium is Mg in group 2): 270 milligrams per day (UK) or 310 milligrams per day (US).  I go for the US figure.  This is easily acquired through vegan food.

Manganese: (this is a DIFFERENT mineral to magnesium – look them up on the periodic table if you don’t believe me, Manganese is Mn in the transition metals and magnesium is Mg in group 2).  This is very easily acquired through vegan foods so be careful not to overdo it.  I need 2 milligrams per day, but am safe up to 11 milligrams.  I did look into this and found that, in spite of what the NHS website says (it says the upper limit is 4mg), there are apparently no adverse effects shown from excessive manganese and the tolerable upper limit was set artificially on flawed data from a narrow demographic and small sample size anyway, and also it’s impossible to get less than about 6mg from the vegan diet because it’s in nearly everything we eat.

Potassium: 3500 milligrams per day.  Don’t overdo it.  It’s the same potassium that they drop into water and that burns with a lilac flame (remember high school science??), and turns the water alkaline, so be careful.  I will get an article written on the whole pH alkaline diet fad that has been circulating, but I need to look into a few more things before it will be ready.

Phosphorous: 550 milligrams per day (UK) or 1000mg (US).

There are other minerals but generally even most of the ones I’ve mentioned here will take care of themselves.

Here is my table of all the sources of these nutrients.  I tried to get up to 10 sources, but where there are less, it’s usually because there are poorer sources but you’d have to eat a lot of them.  For Vitamin D, the sources listed are all there are (unless you want to waste huge amounts of money on algae, which hasn’t been proven to have absorbable Vitamin D in it anyway).  Remember D2 is abundant in the vegan diet, but D3 is not, the daily value doesn’t distinguish between the two.

Click to enlarge.
Click to enlarge. Click again on enlarged picture to zoom so it’s readable.

Obviously this isn’t a complete essay on the entirety of vegan nutrition, and your mileage may vary based on age and gender, but this table is the culmination of my research in this area so far, and I thought it might provide a helpful starting point for people who are struggling or who are wondering why they are craving chocolate all the time (see the amount of nutrients in cocoa powder to find out).  I will continue to research this area and write more articles on it.  Happy Vegebruary!

Vegan Fad Diets 3: Sproutarianism

Vegan Fad Diets for the Thoughtful 3: Sproutarianism

If you’re looking for information on sproutarianism, you’ve come to the right place! This article answers the question: what is sproutarianism? This article also talks about what the advantages and disadvantages of the sproutarian diet are.

sprouted seeds

New to this series? Start here: Part 1: Introduction and Raw Veganism
Part 2: Fruitarianism and Juicarianism

Here’s my table of comparisons between vegan diets (macrobiotic and vegetarian are there for baseline data), click on the picture to enlarge it:

Table of comparison of vegan diets
I’ve included the first three for comparison – I’m not actually going to talk about macrobiotic, ovovegetarianism or regular veganism.

When I first saw this mentioned on Wikipedia, in the same sentence as “juicearianism” and with no linking page, I thought it was going to be an even stupider fad diet. Not so. So it turns out that where juicers are fashionistas looking to get pretty, sprouters are looking to share the fundamental interconnectedness of the universal life force, man. The claims are ludicrous, but the diet actually has more nutritional value than either juicing or fruitarianism, if it’s done right.
The diet started with Hippocrates Institute founder Ann Wigmore, who apparently passed the Sproutarian diet down to Viktoras Kulvinskas, whose book Survival in the 21st Century: Planetary Healers Manual (which I discussed in the introduction to this series, see vegan diets part 1) seems to be the only book that actually talks about Sproutarianism in any great depth, although he does advocate a combined fruit and sprout diet.

The Rules: You can only eat sprouted vegetable seeds. There may be other rules, but since all findable information is incoherent (the first 5 pages of the google search for “sproutarianism” and a few related terms), this is all I can glean.

Good points: Potent veg! Aris LaTham, a food scientist and fruitarian, believes the original intent for Sproutarianism was for it to be used to heal sick people, and that it is too potent to be eaten all the time. Potency certainly seems to be both a positive and an issue, if the author of the Sproutarian is anything to go by. I would place this diet as verging on the psychonautical.  I have heard from Steve Pavlina that Raw Veganism causes you to feel emotions more strongly, if that’s the case then it would follow that eating sprouted seeds could feasibly increase perception in a different way.

Bad points: There’s also a distinct lack of information on the topic that doesn’t all come from the one source – lots of books mention it in a brief paragraph, but there’s literally only one website solely devoted to it and the information isn’t at all helpful because there’s an explanation as to what they eat, but it undermines itself with bad science such as claims that we don’t get enough vitamin D3 if we shower every day. Confused? That’s because D3 comes from a change that takes place in your cholesterol when it’s exposed to the sun (so when you go out in the sun, the cholesterol in your body chemically changes into vitamin D3), it isn’t a water-soluble vitamin and really has nothing to do with how often you shower. To find out more about vitamin D, see my article, The Mystery of Vitamin D.  There’s also a safety risk involved with eating sprouted seeds; the NHS have put out a warning about the number of food poisoning outbreaks that can be linked to contaminated sprouts, including salmonella and e-coli: Read more here

I’d also like a better list of which sprouts are edible/inedible, including conditions under which they can be eaten, for example in The Sproutarian, he claims he eats fermented sprouted quinoa and sunflower seeds, with some very unappetizing photos, but it’s all rather confusing as to what actual processes are taking place, how he’s eating them, what he’s fermenting them in etc, for example the nutrition/toxin levels would differ depending on whether you drank the water (is it tap water or something more sinister?) they were fermented in or whether they were washed thoroughly (does this wash away the nutrients?), and whether the sprouts are stood or fresh. I tried sprouting sunflower seeds and quinoa but neither of them did anything in water, despite what the internet said, so I think you need “special seeds” to sprout, not just supermarket ones, but I have no idea where to get them or what they are called or how much they would cost.

I get the distinct impression that Sproutarians grow all their own food and that they eat it while it’s still in the soil but I’m really not sure because it’s not actually explained anywhere. Aside from the references I’ve listed, all the other references to sproutarianism are people either regurgitating the same 2 lines:
“Sproutarians are raw vegans who eat sprouted seeds…”
The rest of the references are people criticizing the diet based on those 2 lines. I haven’t included such sources because they didn’t impart any additional information to me that I could use in this article.

Conclusion: I’d really like to see a more reliable or academically written source stating what foods are eaten, describing how they are eaten, explaining where all the nutrients can be obtained from and evaluating how effective this diet is, using references (not just ones with further information on low-level nutritional concepts, but ones fully showing the jumps of logic necessary to arrive at a Sproutarian diet) and referring to case studies of sproutarians. Perhaps I will have to convert for a few weeks just to write a view from the inside.

Do you have any more info on sproutarianism?  Please contact me using the comments if you have any references about sproutarianism as I would really love to write a longer, better researched, authoritative article than this one.

Update: I did my own experiment into sproutarianism which you can read about, but it was only over three days so I’d still like to hear any more information about sproutarianism and sprouting.

Sources for Sproutarianism:

Fad Diets Part 1: Raw Veganism

[Wellness] Fad Diets for the Thoughtful 1: Introduction and Raw Veganism

In this 5 part article series I am going to examine a range of restrictive diets branched downwards from Veganism. I have split it into five parts to make it readable and interesting, since the article is 12 pages long as I finish it off in Open Office, and that’s without the pictures.


Veganism is awesome. I’m going to put that out there first of all, because I believe it is true. Next I’m going to state that at the time of writing, I am not currently a vegan (I have been in the past, and will be again in the future). I believe it is our natural state of existence, and that, whilst the transition to cooked meat was a necessary one, millions of years of evolution ago, we are now reaching a point where transitioning back away from meat eating is necessary for a plethora of reasons. I will discuss these somewhere else. What I want to talk about in this series are the diets that branch downwards from veganism in the “even more restrictive” state. Anything that includes foods that are not strictly vegan were not included because they wouldn’t branch downwards mathematically. Don’t understand? Try reading up on databases. So we’re looking at the data set “diets that are considered at least vegan” and they are sorted in descending order of restrictiveness (see my delightful and informative infographic).

The colours show how healthy each one is if you ate 100% like this permanently.
The colours show how healthy/deadly each one is if you ate 100% like this permanently.

This article assumes you understand the principles and ideology of what being vegan is about, as well as a basic idea of what it entails. If that’s not you, go and look it up. I’ll wait.

What I’m going to discuss in this series:

Raw Veganism (this article)


Juicearianism (second half of post)



All of these diets are discussed and explained in Viktoras Kulvinskas’ book Survival in the 21st Century: Planetary Healers Manual, a book written in 1975, now into its 34th edition at which point it abruptly went out of print. He also co-founded the Hippocrates Institute. Bear in mind when reading it that the body of knowledge about nutrition was vastly different, a lot of foods weren’t commercially available which are dietary staples nowadays, and the general diet of the omnivore and vegetarian were also quite different to what these groups eat now. I would argue that while some of his work is groundbreaking, particularly his “new diet” that was predominantly raw vegan, with significant amounts of fruit and sprouted seeds, at the same time, he thinks he has a scientific basis but doesn’t actually understand the underlying scientific principles, and some of what his book develops into is just plain ridiculous, like the concept that we are evolved to subsist on light and sound (the first mention of breatharianism I could come across). We have no means of converting either light or sound into energy. If you’re confused about the vitamin D connection, please read my article “The Mystery of Vitamin D” to find out how we make vitamin D – it’s not infused into our bodies by the sun, the sun does play a part but it doesn’t “synthesize” vitamin D as a lot of people believe.

So why did I put the words “fad diets” in the title? I believe, despite the fact all these diets have been around since before 1975, that they surge and recede in popularity at different points in time. We have been treated to a few years of “juice diets” being a fad, and are now seeing a rise in raw veganism, and whilst many people are lifelong followers of raw veganism, there is currently a growing number who are following the diet for a few months to lose weight – for these people, raw veganism is a fad diet. Fruitarianism and sproutarianism have never really been fad diets – but I predict that in a few years’ time, fruitarianism will be the big thing, as people search ever more deeply for answers to the fundamental question that drives almost everything that we do in life: “what’s for dinner?”

I have quantified the nutritional value of each of the diets listed above, and put this information into a table, to show how easy (or possible) it is to get the basic nutrients from them, this was so I could speak with a little more authority about these diets as I wanted to know whether foods actually existed in the categories that could provide all the nutrients humans require. One limitation of this sort of data is that it doesn’t actually show what volume of food you would need to eat to get the assorted nutrients. If you would like to know more about which foods contain which nutrients, all the data I used to compile my table came from this amazing database:

And here is my table (click to enlarge):

Table of comparison of vegan diets
I’ve included the first three for comparison – I’m not actually going to talk about macrobiotic, ovovegetarianism or regular veganism.  The numbers come from scoring using the system on the right, totalling each column.  Note: the “Fruitarian Tyrosine” value should read “very easy: nuts”

Table of comparison of vegan diets

Raw Veganism:

Raw food diets are really trending at the moment, and raw veganism, once the domain of tree-dwelling anorak-clad protesters is now becoming much more mainstream. If veganism is as out-there and uncommon as vegetarianism was 30 years ago, raw veganism is as common as veganism was five years ago. It’s much more talked about by people in social situations, although the conversations do still tend towards insecure ridicule in the “what are your shoes made of?” vein.  As you can see from my table, Raw Veganism scored 97 for total nutritional value, compared to 110 for veganism and 121 for ovo-vegetarianism.

The rules: Raw vegans do not eat or use any animal products, of course. The plant-based foods they do eat must not have been heated above 104-120F (40-49 degrees Celsius) at any point in their production cycle, and also must not contain certain additives deemed unfitting with the raw vegan philosophy. Some proponents advocate a 75% raw vegan lifestyle to ensure particular nutrients are still part of the daily diet, but many others state that their diet is as complete as a vegan one in terms of nutrition, therefore including 25% of cooked food makes no sense. I’m not in possession of any nutritional software, so couldn’t say who is right, although I do know the vitamin content of bell peppers changes when they’re cooked (I really want a program that accesses a database of nutrients; I could write one, but I’d need to populate a database with all known edible plants so I could use it wherever I was, so if you know of one that’s ready-made, or have made one that you’d like reviewing, drop me a line). Aside from not eating cooked food, the biggest difference between raw veganism and veganism is lack of soy-based products – staples such as tofu, soymilk, dairy free chocolate and cheese – because of the production methods. For me, that’s the main appeal because I feel like I can be overly dependent on soy, and I particularly was when I was vegan. Tofu is my favourite food ever but I wonder how many great things I’m missing out on because I gravitate towards tofu.

See my table pictured above to see how raw veganism fares compared to other diets.

The rationale: Some adherents dislike that food is damaged and devalued (nutritionally) by the cooking process. Others wish to eat as our evolutionary ancestors did. Others forgot to pay their electric bill then realised they didn’t need to (joking, but if this is you, what a cool way to make lemonade out of lemons). Others still find it is more in keeping with a nomadic, tent-dwelling lifestyle as they travel around experiencing new places – what is more enticing than pitching a tent in the pouring rain and NOT having to try and get a stove working? Whatever the reasoning, it will vary from person to person (“that’s right, we’re all individuals” – Monty Python). Their solution is to eat food that is closer to its original state.

The drawbacks: According to some prominent ex-vegans, who are as quick to attack veganism as they are to stuff a hot dog in their face, raw veganism is deficient in certain nutrients. Vitamin K has been cited (see my upcoming article on Vitamin K – a.k.a. Vitamin Kale) as one deficiency. Vitamin D is the big one. Vitamin B12 is also mentioned by some. Your standard vegan criticisms. By and large, raw veganism when done sensibly with correct planning and eating for nutrition, not to satisfy a quota of bananas, will yield as much nutrition as a vegan diet, although some of the food quantities and varieties will need to be varied. The biggest problem with raw veganism is a distinct lack of cholesterol – essential for vitamin D synthesis. Vitamin D3 is a poorly understood and often forgotten little vitamin, which I have written another article about. Recent studies, outlined in my vitamin D article, show that within our lifetimes, a vegan vitamin D source will not only be able to be established, but also made on a large enough scale for everyone. Why is the research happening which underpins this? Because of the growing number of vegans, and their vitamin D deficiency – it has driven forward research, which will solve the problem very soon. Personally, I see no issue with supplementing with a vegetarian vitamin D source, and a vegan vitamin K source, if you need these vitamins. Vitamin A deficiency is quoted sometimes, but you can get provitamins A from vegetables such as carrots, and because we are not “true carnivores” like cats or dogs, we can convert the provitamin A into retinol, which is the bit we need, although we are not as efficient at this as “true herbivores.” Vitamin B12 deserves more consideration because it’s the source of more misinformation than any other concern-vitamin in the vegan diet.

The B12 Myth:

The vitamin B12 fallacy goes like this: “there’s no plant source of vitamin B12.” **WRING YOUR HANDS AND GRAB A SAUSAGE!!** Here’s a shocker: There’s no animal source of vitamin B12 either. Or fungi. Let’s think back to high school biology: Of the five types of organism, plant, fungi, animal, archea and bacteria, only archea and bacteria can produce vitamin B12. These bacteria are usually found in your gut and most people don’t need supplementing. Vegans don’t specifically exclude bacteria from the diet, as this would be impossible unless everything they ate was bathed in strong chemicals prior to intake, so the classification of vitamin B12 as non-vegan is misleading pro-meat-eating sensationalism. Due to bacterial symbiosis (the interrelationship of bacteria with other organisms), there are sources such as chlorella (an algae, designated vegan source of B12 because they can make more money from labelling it “the only vegan B12 source” then charging you six times the price of the others), streptomyces griseus and pseudomonas dentrificans, both of which come from soil, not animals. It has been shown that smokers, users of oral contraceptives and many pharmaceutical products are all at risk of vitamin B12 deficiency due to them preventing absorption in the stomach. This is not seen as a health risk, presumably because there’s far too much money to be made by big (and small) pharma companies by selling you a drug that causes B12 deficiency and then selling you a B12 supplement, then selling you meat because they’ve convinced you to eat it again due to alleged B12 deficiency. Let me repeat: Vitamin B12 supplements are as vegan as home-made bread, licking your fingers or giving someone a kiss.

Raw veganism has come under a lot of fire, and whilst I’m not actually a raw vegan, I got very fed up whilst reading for this article with the sheer amount of rabid-ex-vegans (no prefix to vegan, note, despite the fact they were all actually ex-raw-vegans and most of them hadn’t even ever been vegan) who couldn’t be bothered to use the correct title for the diet they were lambasting and who kept calling it veganism without distinguishing, as if invalidating one was to invalidate the other.

The experiences these people have had with raw-veganism are often the cliche’d “oh this is so easy I’ll just eat salad for every meal” with no forward planning or consideration of the nutritional requirements of their bodies – something every vegan, raw or cooked, needs to be in tune with. Then they invariably got ill. They psychologically fixated on meat as the cure (remember, these people live in extremes – cheese, egg or a hot bowl of baked beans would not be dramatic enough). They ate some, and within minutes (instantly in one case) felt better (can anyone say “hallelujah”). That’s psychosomasis at its best. Then they have to shout so loudly to justify that they’re not raw vegan anymore (and they were probably the loudest drum bangers when they were raw vegan, too, evangelicals often are) – to convince themselves that they didn’t fail (they probably didn’t fail personally), but were failed by a “system” “group” or even “cult” of raw veganism. This is a logical fallacy because, whilst some raw vegans can be a bit pushy, it assumes that a greater group of individuals were responsible for their personal choices – unless you are actually in a cult with a controlling leader, this is unlikely to be true. Raw Veganism is a difficult diet to follow, and people following it sometimes underestimate the level of forward planning needed to go through with it, but it doesn’t satisfy any of the prerequisites for being a cult (see breatharianism, in part 4, for a real cult). What a paranoid conspiracy. These ex-raw-vegans clearly aren’t getting enough vitamin B12 in their sausages. I wonder why that could be. ^_^

You can find a lot of these people at (which I thought was Let The Meat Meat when I clicked through google, until I saw their website title). The lesson here is, don’t just eat what you can eat, eat what you need to eat, in the right quantities, in order to get your nutrients every day.

Whilst researching the raw vegan diet, I did come across a video on Youtube which explained that one of the potential problems that the videomaker experienced was that she lost her period for several months. I fully agree with the lady in the video – if you lose your period, don’t ignore it.

One of the themes I’ve seen both in raw vegan and fruitarian circles is women thinking it’s okay to lose their periods and encouraging others to ignore it too. Amenhorrea is never “unimportant” it signals that you’re doing something wrong. It is one of the first side effects of anorexia. If you lose your period, you need to go to the doctor, find out why, possibly see a nutritionalist and work out how to go forwards safely. See the video here:

I am going to conclude (and remember I’m not a raw vegan) that raw veganism is a difficult to follow, but valid and nutritionally sound diet as long as it is followed by intelligent people who understand the concept of vitamins, minerals, and balanced diets, and aren’t afraid to supplement in a sensible way and shift their food values around to get the optimum balance for their own body, but that 75% raw sounds more achievable and sustainable over a longer period of time. The main thing to remember, though, is everyone is different, and people are affected differently by different diets, and it’s ok to stop following a particular diet (even if you were banging the loudest drum in favour of it) because it’s not working for you, there’s no shame in admitting that you need to eat differently, but that doesn’t mean that everyone else needs to eat differently too (eat being the operative word here).

References: (American food names)

The Mystery of Vitamin D

The Complicated Story of Vegans and Vitamin D
(and why you’re deficient despite your best efforts)

Vitamin D is no ordinary vitamin. It is actually a group of vitamins, the calciferols, and the one you need to know about is D3 (cholecalciferol). This is the one you can get from sunshine, but only if you meet certain conditions: You must have enough cholesterol in your body, because it doesn’t make Vitamin D3 from nothing – it converts cholesterol into D3, and sunshine is just a catalyst. If you have been vegan for long enough, and even if you’re dairy free and just have a high soy intake, you probably don’t have much, if any, cholesterol in your body. If this is the case, you can live out on a nudist beach but you still won’t get enough vitamin D. If this is you, you can either take a vitamin D supplement, or eat eggs or meat to get cholesterol that can be converted into vitamin D. Since cholesterol has been shown to be incredibly bad for you (although still not very well understood by scientists), the best option is probably a supplement. To confuse matters, all vegan supplements are vitamin D2, and this doesn’t convert to D3 at all or have the same benefits.

How Much Do I Need?

The daily value of vitamin D (also known as recommended daily allowance) is another complicated one. In the US, the DV is currently 15 micrograms, but they are in the process of changing the advice to make the DV 20 micrograms, because of the worldwide Vitamin D deficiency epidemic. In the UK, the RDA (DV) is currently 5 micrograms, possibly explaining why there are so many cases of Seasonal Affective Disorder since the UK gets a poor sunshine quantity anyway. In Australia and New Zealand, the Adequate Intake is 5 micrograms (age 0-50) and 10micrograms (age 51-70) and 15 micrograms (age 71 and above), and the Upper Intake is 25 micrograms (age up to 12 months) and 80 micrograms for everyone over one year of age. In the EU, although the recommended daily intake is 5 micrograms, the European Menopause and Andropause Society recommend 15 micrograms until age 70 and 20 micrograms over age 70. In Canada, they suggest that you get at least 10 micrograms until you are one year of age, then at least 15 micrograms to age 70, then at least 20 micrograms if you’re over 70, with upper limits at 25 micrograms until age 1, then the upper limit steadily increasing until 100 micrograms at age 9.
As you can see, it’s very difficult to know how much Vitamin D we need to get, when everyone seems to have different recommended amounts, with some places giving you a “between X and Y” answer and others giving you an absolute value, and some of those values being significantly lower than others.  On top of that, there’s no distinction between what type of vitamin D we need according to the Daily Values, despite the fact they do different jobs.

The benefits of Vitamin D:

These are also contentious – US labelling laws only allow Vitamin D supplements to say “may reduce the risk of osteoporosis” but EU laws state Vitamin D supplements can say that it helps “normal function of the immune system, normal inflammatory response, normal muscle function and reduced risk of falling.” Health Canada says supplements can claim “may help achieve strong bones in children and reduce the risk of osteoporosis in older adults.”
Vitamin D2 only helps bones.  The clinically observed benefits of Vitamin D3 are wider than this, though, and include: Promoting calcium absorption (for strong bones), improving white blood cell count (helping immune system), mineral absorption, and there are Vitamin D3 receptors in every major organ so it may have wider roles that we don’t know about. The direction of current Vitamin D research is firmly fixed on determining whether SAD (seasonal affective disorder) is caused by low Vitamin D3 levels, with early results indicating a link.

Vitamin D Deficiency:
Lack of Vitamin D3 can cause depression, low bone mineral density, hypocalcemia (not enough calcium absorption), osteomalacia (softening of the bones including bowing of the legs), chronic musculoskeletal pain (sometimes misdiagnosed as fibromyalgia or polymyalgia which are both descriptions of symptoms rather than diseases), cardiovascular problems and rickets. During pregnancy, gestational diabetes and pre-eclampsia are caused by inadequate Vitamin D intake. Deficiency can be diagnosed by a blood test.

Vitamin D Excess:

It’s difficult to overdose on vitamin D – you would have to take more than 1000 micrograms per day over several months to start getting signs of toxicity; if this happens to you, the symptoms are: firstly, increased urination and thirst, then anorexia (loss of appetite), nausea and vomiting, if you still have too much vitamin D, this will progress into weakness, nervousness, polyuria, polydispia, insomnia, and eventually renal failure.

Where can I get vitamin D from?
It depends on what you can and can’t eat. Apparently, animal skin and milk are good sources of Vitamin D. Certain fungi contain vitamin D2, including portabella (0.3 micrograms Vitamin D per 100g of raw portabella mushroom); shiitake (3.9 per 100g of dried; 0.4 per 100g raw); alfalfa plant contains Vitamin D (4.8 micrograms Vitamin D2 per 100g). Another vegan source of Vitamin D is lichen, a naturally occuring moss-type plant, which contains 0.67-2.04 micrograms per 100g of lichen, due to production variance (it’s not exactly farmed), although it wasn’t stated which D-vitamin they produce. Since vitamin D3 is the important one, that’s the one you need to be looking to get.  One egg provides 5 micrograms of vitamin D3, so if you’re dairy free vegetarian (rather than vegan), this is an easy option for your vitamin D3 intake.

Are Vitamin D supplements vegan?

There are two ways Vitamin D is produced for supplements: either from lanolin (an oil found in sheep’s wool) or from fish organs. Both these sources contain 7-dehydrocholesterol, which is then exposed to UV light to cause Vitamin D3 production.
Obviously, the fish organs are not vegan. The lanolin is contentious – it comes from an animal, but the animal doesn’t have to die to get the ingredient, in fact, sheep grown for wool live out a natural length of life (the discussion of how they exist and what a “natural” life for a sheep is, is of course a whole ‘nother kettle of worms), so if you’re a honey-eating, urea-containing-creams wearing vegan, this might be an acceptable option for you. If not, then no, there are no Vitamin D3 supplements that are 100% incontrovertibly vegan. Also not vegan (by the same definition of vegan): cars buses or bicycles (look up where oil comes from), so each to their own.

My attitude is that as long as we are all doing everything we reasonably can, given our individual circumstances, to minimize dependency on (and therefore suffering of) animals, there’s no reason to cause harm to yourself because then you aren’t really encouraging other people to live like you. Whilst researching this article, I was quite shocked that a lot of pro-raw websites were saying there was no Vitamin D3 deficiency (or any nutrition deficiency) risk to vegans! This is completely untrue – you need to eat consciously, for nutrition, to succeed at a raw vegan lifestyle. The risks are there, for vegetarians and vegans, and even meat eaters, and we need more information on how to manage them and eliminate them through sensible eating and planning without giving in and going over to the Meat Eating Side, rather than denial of the problem. Denying the potential pitfalls just makes them look like they will bend the truth to get more converts, and if they’ve lied about that, people won’t trust their other information, which might be sound.

Vitamin D in plants:
If you’re scientifically literate, there’s an excellent peer-reviewed academic meta-analysis here about the state of research into Vitamin D in plants: which is the most informative and interesting article I found on the topic. The authors’ first languages are not English and so sometimes they make simple grammar mistakes (find someone who doesn’t), but their science is rigorous and I particularly liked reading about the chemical transformations that take place during conversion. If you’re not scientifically literate, or if you can’t be bothered with reading it, I’ll summarize it here along with one or two conclusions I’ve drawn from their work:
1. Most plant sources of vitamin D were found to be D2 not D3, which is less good.
2. For conversion from 7-dehydrocholesterol into vitamin D3, you need sunlight at a wavelength of 290-315nm (less than 290 would work but is totally filtered out by the O-Zone layer).
3. Only areas between 35 degrees above and below the equator gets this wavelength of sunlight all year round. The UK, Australia and Canada don’t get this wavelength of sunlight in winter, which underpins the theory that Vitamin D is linked to Seasonal Affective Disorder.
4. Vitamin D is only successfully converted if you are out in the sun for long enough (for 7-hydrocholesterol to convert to pre-vitamin D to degrade to Vitamin D3).
5. Vitamin D fortification takes place in some orange juices – so if there’s no “suitable for vegetarians” logo/statement on the packaging, it may have come from the fish sources I mentioned earlier.
6. If you put your portobella mushrooms out in direct sunlight for a while, the vitamin D3 will increase, making them theoretically a useful source of some of your vitamin D.
7. The reason most plants don’t have any Vitamin D3, is because it mostly comes from cholesterol (or, specifically, 7-hydrocholesterol), and most plants don’t contain cholesterol. So you need to get a plant that contains cholesterol (or lanoesterol) and expose the cholesterol to the right wavelength of sunlight for the right length of time to stimulate Vitamin D3 production.
8. Lanolin and mushrooms convert lanoesterol (another sterol) into Vitamin D3.
9. Theoretically, the researchers believe they have found a way to incite Vitamin D synthesis in plants, using arabidosis thaliana (a flower) as a model, through lanoesterol.
10. The production of Vitamin D in a plant that hasn’t evolved to do it naturally might affect the concentration of other vitamins – and toxins.
11. The source of high Vitamin D3 levels in fish are unknown, and particularly confuse scientists, because of the low levels of UVB light (necessary for D3 production) in their natural habitats; the researchers think the Vitamin D3 in fish might be due to microalgae, the beginning of the fishes’ food chain, and they point to two studies (Takeuchi et al, 1991) and (Sunita Rao and Raghuramulu, 1997) that measured high levels of vitamin D3 and pro-vitamin D in algae. Takeuchi also observed that the microalgae caught in August had higher levels of Vitamin D3 than that caught in October-December, supporting the idea that the sun is causing the Vitamin D3 in this plant. To further confuse matters, there are so many different types of algae that some seem to have the right sterols for Vitamin D3 production whilst others definitely don’t. However, with further study this could become a vegan Vitamin D3 source.
12. Sometimes, sterols turn to ‘soaps’ (saponification) before Vitamin D3 synthesis can be measured.

The conclusion states that:
“Traditionally, only animal products have been considered a source of vitamin D3, but today we know that vitamin D3 and its metabolites are formed in certain plants. Accordingly, fruits and vegetables have the potential to serve as a source of vitamin D. Especially, the Solanaceae family contains high amounts of vitamin D3, which is of special interest considering the importance of this family in human nutrition. The Solanaceae family includes important vegetables such as potato, tomato and pepper all of which have been found to contain vitamin D3. Our current knowledge is limited to the content in leaves, but future investigation will elucidate if also the edible portions contain vitamin D3. It would be valuable to screen a variety of crops and vegetables for vitamin D, but to carry out a larger screening development of less time-consuming and preferably more sensitive analytical methods are needed. A further challenge is to improve methods to study and quantify vitamin D conjugates in details.
Planktonic microalgae, inhabiting the sea, are another large group of photosynthetic organisms that contain vitamin D. Microalgae are, as part of the aquatic food chain, identified as a source of vitamin D for fish. Currently, the world’s wild fish stocks are being overexploited and there has been a growth in the aqua-culture industry. The current trend is to replace fish meals or fish oil partly by vegetable feed substitutes when feeding cultured fish will reduce the content of vitamin D compared to wild fish (Bell and Waagbø, 2008). Microalgae with a high natural amount of vitamin D may be used as a natural vegetable form for the bio-fortification of aqua-cultured fish.
Basic knowledge about the biosynthesis of vitamin D3 in photosynthetic organisms is still lacking and any increase in our knowledge will help us to manipulate the content to produce plants with a higher natural amount of vitamin D3. Vitamin D3 is only synthesized in minute amounts, which makes it challenging to study the pathways and enzymes involved. However, it also means that even small changes in vitamin D3 can have a significant impact on human health.”

“The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.”
(Japelt and Jakobsen, 2013, published in Frontiers, 13th May 2013: accessed 17/12/14).

I think the conclusion speaks for itself, and am looking forward to the results of the further study, in the hope that one day soon we can get all of our Vitamin D from tomatoes and potatoes, and algae. Wikipedia does state that algae is a vegan source of vitamin D but obviously if it’s not for sale in a supplement or in its original form, it doesn’t really count yet. When I looked on to find a supplement, there weren’t any vitamin D algae supplements. And if it’s not on, chances are it doesn’t exist.  Here’s a list of what they do have in the “vegan vitamin D” realm:
Vegan D3

“Vegan” vitamin D3 supplements:

There are some products (I’ve linked to one below) making very dubious health claims, and no proof that they really contain vitamin D3 (particularly when you consider “fatty acid esters” the ingredient that allegedly contains calcium and magnesium, but where you wouldn’t find them because they’re nothing to do with fatty acids, in the “vegan D3” probably contains the cholesterol needed for your body to convert into vitamin D3, rather than actual D3 itself, and that would account for the anecdotal evidence (from reviewers) that these supplements work.  See this article on fatty acids and notice it’s talking about cholesterol:
The volume of mushrooms needed to produce the amount of D3 allegedly in these products would be more expensive to produce than the products cost, so something odd is definitely going on here, I think they’re defining “vegan” differently to how most people define it due to it not being certified vegan by an independent body such as the Vegan Society (and how much they’re making of the fact it’s all “certified organic”): Questionable Vegan D3

Vitamin D and Dementia:

Another recent piece of research has shown a link between low vitamin D levels, and risk of developing Alzheimer’s or dementia. In the study (which was epidemiological), those whose vitamin D was a little low (<50nmol/l), risk of Alzheimers was increased by 69% and risk of dementia was increased by 53%. In patients with severe vitamin D deficiency (levels 25-50 nmol/l), there was a 122% higher risk of Alzheimer’s and 125% increase in risk of getting dementia. Since the study was epidemiological, it isn’t conclusive proof that vitamin D can prevent dementia, however, it is positive evidence that vitamin D is a piece of a bigger puzzle that could show us how to avoid dementia in the future. Read more about this study here:

Risks of Sun Exposure:
No discussion of the complexities of vitamin D would be complete without considering the risks of sun exposure. Sunscreen has been shown to be a confounding factor in vitamin D conversion – sunscreen with an SPF as low as SPF 8 reduces vitamin D synthesis by 95%! The key is to get enough unprotected sun exposure to stimulate vitamin D production without being out long enough to get sunburn, although the study which presented these statistics observed that there was no “safe exposure time” established yet, where vitamin D production would be optimal but cancer risk minimal, presumably because the research needed to produce such a time would be thoroughly unethical, because you would basically have to get participants to go out in the sun, measure their vitamin D levels until the point where they got cancer in order for it to be a fair test, and nobody’s going to carry out a study like that (I hope not, anyway). Additionally, the same study found that people living above the Arctic Circle in Finland got higher amounts of vitamin D than those living at lower latitudes (still above 35 degrees). It was also found that people in countries closer to the equator, but who culturally practised covering most of the body and eating a restricted diet, were more likely to be vitamin D deficient, although the authors definitely did not advocate the public practice of declothing for these groups, as this would be insensitive, rather the authors of the study thought these groups needed to be more aware of their vitamin D intake. The study can be found here: with the discussion of SPF fairly low down the page (do a “find on page” for “use of sunscreen”). One thing no study seems to have considered, is the role of UVB reflection which takes place in snowy environments (think of someone who has returned from a skiing holiday – they can sometimes look more tanned/burnt than if they’d gone on a beach holiday, due to sunlight reflection from the snow increasing the UVA and UVB exposure) – this would certainly have been a confounding factor in the Finnish study and could be the reason why vitamin D levels were higher in people who lived in the Arctic Circle (apart from the fact that the atmosphere is thinner up there so UVB penetration will be higher to start with). It certainly means there’s probably a band of latitude where UVB is sub standard, but further work needs to be done to establish exactly how far this band extends.

Vitamin D2 vs Vitamin D3:
Lastly, there are a lot of “vegan” vitamin D2 supplements on the market that do come from plants, but the problem with them is that D2 isn’t the D-vitamin that everyone’s getting deficient in, and it’s the vitamin D3 that doesn’t come from a plant source, but D2 will give your blood a false positive and it is only good for bone health. On top of that, a lot of packaging doesn’t actually specify which vitamin D it’s got in it, so sometimes you just don’t know what you’re buying. Vitamin D2 is of course also necessary for health, but studies have shown it is far less beneficial than vitamin D3, and has no effect on Alzheimer’s prevention ( Getting vitamin D2 is better than getting no vitamin D at all, while we all wait for a properly vegan vitamin D3 supplement.  As you can see, has plenty of vegan D2 for sale.

References: accessed 17/12/14).

What do you think about vitamin D3?  Are you excited that there will be 100% vegan (by every definition) supplements on the market very soon?