Looking to permanently fix those under eye purple circles? I discovered there was no real information about how to permanently get rid of purple circles under the eyes, after I wrote my article on how to get rid of blue circles (you might want to read that too)! To fix that, I’ve written about how to cure under eye purple circles here and hopefully you’ll get here BEFORE you’ve wasted years on Google on unhelpful articles about getting rid of dark circles which are to do with ageing! Purple under eye circles affect anyone of any age and getting rid of purple circles without using make-up doesn’t take a lot of work. Update 2020: If you DO want to use makeup, I finally found the Holy Grail concealer to ditch purple circles!
Purple under eye circles are different to dark circles under the eye because dark circles are caused by hyperpigmentation due to ageing. Purple under eye circles have similar causes to blue circles but they are more responsive to permanent remedies! So here are five ways to permanently solve the problem of under eye purple circles and one quick fix for in the meantime while you wait for the purple circles to heal, all without using make-up.
First, let’s talk about the quickest fix to get rid of purple under eye circles without using make-up (why no make-up? Because 50% of people with purple and blue circles under their eyes are men, and they don’t really want to be using make-up; a lot of women don’t want to be covering their purple under eye circles up with make-up either).
All links take you to Amazon as I’m an associate and find Amazon very convenient, and every product I mention on this page is one I’ve actually used to get rid of my own purple and blue circles under my eyes and have used and recommended to help other people with the under-eye purple and blue circles problem too:
If you want a quick fix: Fake (or real) tan: Getting a product with a small amount of fake tan in it, and building it up over the face is a subtle way to get rid of those under-eye purple circles – it works to a moderate extent but it’s not a permanent fix because as soon as you wash the tan off, the circles will come back. However, it is the fastest way to get rid of purple under eye circles without make-up because as your skin darkens, the purple circles under the eyes become much less noticeable! It’s basically the same as blending them out. In addition, the orange and yellow base pigments in most “hint of a tan” type products does the same job as under-eye colour corrector to get rid of those purple circles under your eyes. My favourite is the Dove Summer Glow with a hint of sunless tanner and even though it’s a body lotion, I just use it on my whole face morning and night for a full weekend, then go back to my normal skincare routine because it’s not a face cream, then I make sure to reapply the Dove summer glow once every couple of days, to get a circle-covering glow. About four applications should start to reduce the purple circles (but remember to use it on the rest of your body occasionally as well, so you don’t just have a darker face and whiter everything else).
To ditch those circles permanently: 1.Eat more broccoli and kale: These are both extremely high in vitamin K, the vitamin everyone forgets when they’re planning their diet. Vitamin K is the one that gets rid of redness and helps with chapped lips, and it also helps get rid of purple circles by preventing your blood from being too thin. This is the cheapest but slowest way to get rid of those circles, but they should be improved within 6 months.
2. Try Vitamin K Cream for your face: Vitamin K cream is the wonder solution to get rid of all sorts of dark under eye circles; purple circles, blue circles and brown circles. At $9.99, it’s also the very cheapest cream you can try so I would try this vitamin k cream first before any other permanent solution for purple under-eye circles. It also works to fade out bruises! You should get results on purple circles under the eyes in 2-4 weeks. This vitamin K cream is also safe for children, making it perfect for pageants. If you’re on blood thinning medication such as warfarin or aspirin, you need to be careful with vitamin K and consult your doctor.
3. Take a vitamin K supplement: Vitamin K supplements are fantastic for people who don’t like eating their greens. It works internally to ensure all your blood is the right thickness, which will also make you bruise less easily! Vitamin K supplements cost more than the cream but the results last longer, so this one is good value, but it will take a month or two to work so keep at it. As above, consult your doctor if necessary.
4. Check your iron levels: Another huge cause of purple circles is low iron levels. When your iron level gets too low, it’s clear in your face because you start to get dark purple or blue circles under the eyes, usually more of a navy blue line than a purple circle. The only long-term solution to an iron deficiency is to eat more iron-containing foods (hot chocolate made with pure cocoa is the most overlooked source of iron. Vegan? Use soy milk) on a regular basis. Covering up purple circles under the eyes caused by iron deficiency is not a good plan, you need to solve the cause or they just get worse.
5. Sometimes the skin is the problem, rather than what’s underneath it: When you’re sure it’s not a deficiency, it’s likely that you just have thinner skin under the eyes. Luckily, there is a solution for this: Regular use of any face cream containing Matrixyl will help get rid of blue circles permanently. The Olay Regenerist 3 Point Cream (which I talked about in my article on blue circles) is the absolute best cream I’ve tried for getting rid of purple and blue circles under the eyes (only use a TINY bit because it’s powerful stuff). How does it work? The Matrixyl actually helps to thicken the skin so when it’s applied to the under-eye area it helps the skin to grow thicker and when it’s thicker, it’s less transparent and less delicate, meaning this cream gets rid of the cause of the purple and blue circles under the eyes. If you don’t have $30 there’s a cheaper alternative here from Cos De BAHA at $10; although I found it was slightly stronger as it contains hyalauronic acid (so use a really tiny amount), it did still work to reduce my dark circles, so it’s up to you.
After living for years with blue circles that turned purple on a regular basis, my own method was to do all of the above together to really kill those blue and purple circles, and now they only come back if I stop doing all of those things for several months (such as when I was pregnant – I have no idea if any of these things are safe for pregnancy and had bigger things to worry about than purple or blue circles so I’m working on getting rid of my under eye circles again now, which is why it seemed like a good time to write another article about this).
So you tried Googling “how to get rid of blue circles” and read a bunch of articles about how to get rid of DARK circles, and are feeling pretty disillusioned? I’ve been there. I’ve had them as long as I can remember and have tried every concealer to no avail (UPDATE 2020: I FOUND A CONCEALER THAT WORKS). Then I did some scholarly research and found the answers.
Now I will share with you what to do and what not to do to get rid of the blue circles you get under your eyes. Some people’s blue circles show up more purple; the solutions here will also work for purple circles where the root cause is the same. Note this won’t work for those brown ones you get with age, this is just for blue circles or purple ones! Most of the stuff about dark circles is really talking about brown circles, and they tack “and blue circles” (or “and purple circles”) onto their generic articles just to drive you nuts in your quest for answers. Why don’t they differentiate? Well, that would mean you wouldn’t keep buying products that won’t work, then they’d be making less money! Let me start by stating I have no interest in discussing make-up because it’s not an option for many people, and it won’t address the root cause of the problem, which with blue veins and blue circles is almost always your first task. To use an analogy, why put a rug over a cracked floorboard when you can just fix the floor instead? Having said that, at some point I will do an article about color correcting with make-up because it’s worth knowing about, if you can wear make-up. I will link here once I’ve written about color-correctors.
What Causes Blue or Purple Circles?
Really the key to killing them is to work out what actually causes them in the first place. Basically, the blue circles are caused by the veins standing out and becoming visible through the skin. So two things are contributing to blue circles: Enlarged veins, and thin under-eye skin.
Enlarged under-eye veins are caused by:
Caffeine (including those under-eye caffeine treatments that are marketed at getting rid of the other type of dark circle), and other stimulants such as energy drinks and certain medications – they dilate blood vessels. In brown circles, this improves blood flow (and oxygen) to the under eye area, which helps. In blue circles, it makes the problem worse. Solve it: To really reduce those blue circles, cutting out coffee is number one. This will, after a couple of months, allow the veins to go back to normal, eliminating those pesky under eye blue circles.
Allergies – Not the sort that put you in hospital, the sort that make your eyes feel sleepy, runny nose, itchy eyes, or a feeling of being gunked up inside. When we are allergic to something, the immune system produces histamines to try and fight it. These histamines make blood vessels swell. This puts a lot of pressure on your under eye area, especially when you blow your nose, which increases physical blood pressure to the face. This all causes blue circles under the eye area to look far worse than they would otherwise. Solve it: Take an antihistamine, if you’ve never used them before, start with Loratadine or Cetirizine (the cheaper of the two – that’s $8-ish for 100 cetirizine pills vs $7-ish for 30 loratadines), and work your way through the others until you find the best one for you (they put strain on your liver so go with the lowest one available, usually the two I just mentioned are safest especially for long term use e.g. if you’ve a dust allergy and work anywhere with dust), and pinpoint and remove the source of the allergy as much as you can. Hayfever typically strikes when flower pollen is at its height, but tree pollen can also be a cause and it’s found earlier in the year (March to May in the UK, this varies by plant succession and climate around the world). Dust allergy is most commonly associated with year-round rhinitis (snot) and “hayfever relief” tablets work well for dust allergies too. Move onto Benadryl only if you’re having no luck with loratadine or cetirizine (in England, Benadryl’s active ingredient diphenhydramine is used in sleeping pills). If none of the over-the-counter allergy tablets work, it’s time to pull out the big guns and ask your doctor to prescribe you the prescription strength ones, but only go for these if you really need them, as they will take a toll on your liver. The clue about whether this is the cause is that you will have the other symptoms of allergy such as runny nose, hives etc, not just blue circles.
Iron Deficiency or Anaemia – If you can’t see any blue veins through the skin, just more of a continuous blueness radiating from the tear ducts, your blue circles are probably down to an iron deficiency. This can occur in meat eaters and vegans, and can be associated with heavy blood loss e.g. due to your period. Solve it: Get some iron tablets, I’ve discussed which are best in this article. Continuous use of iron tablets has side effects. To determine whether your blue circles are down to iron deficiency, get a blood test done at the doctor’s, and check whether you have any other symptoms such as fatigue or poor concentration. Consult your pharmacist to check if you can take iron, some people can’t. Pharmacists always know best about these things, they are a cove of free knowledge.
Vitamin K deficiency – This goes hand-in-hand with iron deficiency, as vitamin K deficiency causes you to have increased blood loss, and it will cause the rest of your face to have redness as well as those blue circles from blood deposits as vitamin K makes your blood clot and without it, it doesn’t clot properly (it also helps you absorb calcium). Many iron-rich vegetables are also great sources of vitamin K – such as kale or broccoli, or other dark green leafy things. Solve it: Vitamin K supplements. Readmy article on Vitamin Kfor advice on all things Vitamin K related, as well as the other effects of vitamin K deficiency and the interaction (bad) between Vitamin E and Vitamin K (always leave some hours between taking E and K supplements and buy them as separate supplements or they cancel each other out). Avoid Vitamin K supplements if you have thrombosis or are taking anticoagulants (e.g. warfarin) as they cause problems, although if you think your blue circles are down to thinning of the blood, it is worth seeing your doctor if you’re on anticoagulants/blood thinners as they may need to adjust the dosage. Consult your pharmacist before taking Vitamin K if you need to; their advice is always free and while they can’t generally advise on the effect a vitamin will have on you, they can definitely ask the right questions and tell you whether there is any reason you shouldn’t take it. Many pharmacies don’t actually stock Vitamin K because so many people don’t understand its benefits, I buy mine from Amazon; here’s a link to the Vitamin K I’ve been buying (it’s vegan, they’ve changed the ingredients which is why I’ve changed to this one; the quality is better than some of the more expensive ones). If you’re in the UK, you can get it here although if you’re on a budget, I recommend the (not available in the US) Pure Nature Vitamin K; the packaging’s a bit weird but I tried it this month and I’m halfway through my first pack and the quality of the supplement is nearly as good as the first one I linked; get it here (UK only)
(I only recommend things I’ve bought myself).
Thin Skin under eyes: This can be something you were born with, sometimes it’s caused by a broken nose (it stretches and thins the under-eye skin) or it can just be a natural sign of ageing. If you’re really unlucky, it’s all three. When the skin under the eyes is too thin and pale, the blood vessels underneath will shine through like a shadow puppet show making delightful dark circles under the eyes. Luckily, some anti-ageing creams can help (even if you’re not ageing). Solve it: Creams marketed as “anti-ageing” are not created equal, but look for one with the ingredient Matrixyl in – this has been shown in double blind independent testing by the University of Reading (no pharma connections here, this is an unbiased study) to solve this problem. Common products include Olay Regenerist 3 Point (has to say 3 point on it) Age Defying Moisturiser (this is the exact one: I’ve found it to be more expensive in shops than on Amazon); Sanctuary Covent Garden Spa Power Peptide Protect Day Cream SPF 20 (NOW DISCONTINUED as of December 2016). Just Google Matrixyl Cream to see what comes up if you want to browse all the options, there’s loads, and they all put different amounts in, so if one doesn’t work for you, try another, although I highly recommend the Olay Regenerist 3 Point as I’ve found it to be fantastic and it’s had some excellent reviews compared to more expensive products. Use it VERY sparingly under the eye (I use tiny dots). The other solution is “laser resurfacing” but it costs thousands of dollars and I’ve not seen a single good review or success story for undereye work so I wouldn’t go there personally. Get it here if you’re in the UK
What doesn’t work:
1. Anything that says “banish dark circles” they’re usually marketed towards brown circles for people in their late 30’s onwards, and generally work by thinning the skin and bleaching it (which makes it more transparent, which as you and I both now know, makes blue circles worse).
2. Caffiene under eye roll ons or creams: These dilate those blood vessels, which means they make them bigger, which makes blue circles worse!! I wish I’d known that before I tried one of these for 2 years!
3. Concealers and color correctors: I’ve heard of people using tangerine concealers to get rid of blue circles but I don’t think they work if your skin is very light or very dark. I’ve tried all of them (even the MAC colour corrector), I’ve watched countless application videos and not one single one worked to just make my under eye area look like the rest of my pale face – they all either left it a bit too white, orange or brown (or yellow) and some of them sparkled, which made people think I’d been punched in the face by a glitter fairy (illuminating glow? Who are they kidding??). Maybe these work on a different kind of blue circle, and to be fair, they do cover it up on camera, but face to face in real life for normal people they’re no good. Make up in general is no good to cover this up for those of us who are pale, prone to activity, like walking from A to B, or who don’t like to waste time, as the blueness tends to show through after an hour or so of even the thickest plasterboard of make-up.
4. Normal eye cream: I’ve not actually found any normal eye creams to be useful for any of the common complaints around the eye area, particularly blue circles. Most of them are too watery or burn my under eye area which can be a sign of cell damage leading to ageing effects in the future so I discontinue use right away if anything burns.
5. Honey or beeswax – This bleaches things because it contains a low concentration of ammonia; honey is actually used to lighten hair “naturally” by some people. If you use it regularly under the eyes when you have blue circles, it will keep lightening the skin, which makes it more transparent, which will make your blue circles or veins stand out even more. It has it’s uses, but this isn’t one of them!
This article outlines the problems with vegetable iron sources – and the solution (and it’s not necessarily meaty).
The science bit:
Iron is a mineral. It’s also an element, which means it’s on the Periodic Table of Chemical Elements. The fact that everything in the universe is made of chemical elements is why it makes me giggle when people come out with all that “it’s natural there’s no chemicals in this product” nonsense. Every atom is a chemical element of some sort, and every molecule is a combination of atoms – a chemical..
Iron has the chemical symbol Fe and is one of the transition metals, it’s moderately reactive, that is to say that it’s not as reactive as the group I and group II metals (zinc, magnesium, potassium, sodium, calcium… you should watch a video about some of these if you haven’t seen them react in water). It’s still fairly reactive though, when compared to copper, gold, silver, or any of the group 4 or group 0 elements (such as carbon, which is in group 4).
The nutritional bit:
We need a small amount of a lot of different metals in our body – we call these minerals, because it sounds nicer than calling them either metals or chemical elements. We need 8-18mg of iron in our bodies every day. That means eating some broccoli on Monday isn’t going to cut it by the time Tuesday rolls round, and it’ll be long used up by Thursday.
The funny thing about dietary iron is that there are two types. Iron likes to behave differently under different circumstances because it does weird stuff (copper is similar in this respect), so it actually does make a difference whether your iron came from an animal or non animal source. In biochemistry, they actually have two different names for these two sources of iron – animal-derived iron is called heme iron (which is what you have in your body after your body has processed it) and plant-derived iron is called non-heme iron. The iron you find in your blood is always heme iron.
Basically, if you eat heme iron, the animal you got it from has already done the hard job of turning the non-heme iron into heme iron, which means you can absorb more of it, and you absorb it faster, and less of it is needed or wasted. If you eat non-heme iron, you are the one who has to do the job of turning it into heme iron before it can get to your blood stream (to make hemoglobin – see how they both have the same word stem). This makes it a slower process, and means you should eat more of it, because its less absorbable.
For vegans, this can pose a problem but being aware of it means that you can easily overcome it. The solution is to just eat more iron-containing foods, such as the ones I’ve listed in my table of vegan nutrition in this article. You do need to be aware of this though, because it means the Recommended Daily Allowance / Daily Value for iron doesn’t give you a true picture of how much iron you need to consume as part of your daily vegan diet. The medical associations who made that stuff up were doing it under the assumption that you eat an “average American/British/Insert Your Country Here diet.” For most vegans, that’s not you, which means you need to fiddle those numbers a bit and get more iron than the omnivores, so you get the same amount of iron in your blood as they get in theirs.
The medical bit:
If you don’t get enough iron, you will become anaemic. Anaemia is a decrease in the amount of red blood cells, because without iron, you can’t make red blood cells. They are the ones that carry oxygen around your body to release energy (which is the whole point of breathing and the process is called respiration). If you don’t have anything to carry the oxygen, you will constantly be tired and weak, and you will probably also be thirsty and dizzy and confused. Contrary to popular belief, you won’t go pale until the anaemia has reached a very severe level, so don’t rely on that as an indicator.
The list of symptoms of anaemia are:
Weakness, fatigue, general malaise, poor concentration, poor temperature regulation (feeling too hot or too cold for no reason). Some people also get depression, shortness of breath and in some cases, palpitations or angina can be present, due to increased heart rate as the body thinks it’s been exercising (anaerobic respiration) due to the lack of oxygen getting around the body.
Eventually, anaemia can kill you. Brittany Murphy and her boyfriend both died from pneumonia, which was a complication of the severe anaemia that they both had.
Not all of these symptoms will affect everybody, and the only reliable way to tell is to go to a doctor and get a blood test done. They will invariably want to put you on iron tablets, but be careful because I was given some last January that were called “Ferrous Fumarate” and they were made with gelatin, so that was a waste of money. Also be aware that in the UK those iron supplements that you get on prescription are also available over the counter, and if you pay for your prescriptions you should ask for the price because they’re usually selling for half the price of the prescription charge (and they’re not the ones you’ll find on the shelf – they’re more effective).
If you have anaemia, it’s a really good idea to take the iron tablets (I have some that are called ferrous sulphate which are vegan, but it will depend on the manufacturer as to which type are ok because different pharmacies use different brands which have different recipes, so always check). Making changes to your diet will help maintain your current iron level, but eating more iron-rich foods won’t be enough to increase your iron levels as much as is needed to overcome anaemia because you’re losing more blood cells by the minute due to the fact that you exist.
Side effects of iron tablets depend on which ones you get but I found the following side effects:
1. Standard off the shelf iron supplements – diarrhea, feeling too hot, stomach discomfort. They also don’t have enough iron in them to resolve anaemia (they have 14mg and the Ferrous Sulphate have 200mg).
2. Ferrous Fumarate – the idea made me feel sick due to the gelatin, so I didn’t actually take any.
3. Ferrous Sulphate – greenish tinge to stools, looser bowel movements, but nothing too spectacular. Sometimes they give me mild headaches.
In the long term, you are better off just eating more iron-rich foods. In the short term, get some supplements until you feel better. To prevent anaemia, always make sure you’ve eaten a bit more iron than you think you need. Remember, it’s not the general vegan diet that’s caused the anaemia, it’s your individual food choices within that vegan diet – so you have the power to fix it without necessarily having to resort to stopping veganism. Don’t deny the problem though if you have one because anaemia is really serious and totally curable.
Obviously doctors (and everyone else) are very quick to blame the vegan diet for anaemia, and for good reason, but do bear in mind that it doesn’t make you exempt from the other causes of anaemia which are more serious, so if your anaemia persists for several months while you’ve been taking supplements, go back to your doctor so he or she can thoroughly investigate the problem and make sure they didn’t overlook a serious blood disorder or something else important. If this is the case, it may be your sad duty to stop being vegan and include some meat in your diet to keep yourself alive.
If that happens, try not to be too hard on yourself. It may be that once you’ve got your iron stores high enough, you can be vegan again.
I was first diagnosed with anaemia in 2010. I spent 3 years in denial of the problem, until in late 2013 I developed a chronic blood loss problem that lasted 3 months. The blood loss caused the doctor to test for anaemia. This time, I eventually had to accept the diagnosis, from a different doctor, based on a different blood test. I was so anaemic that I had to take the iron tablets twice a day and I was also told, in no uncertain terms, that if I did not start including red meat in my diet I would never be able to function normally. For the first six months I made sure I ate red meat every second day. Then I tapered it down to about once a week. Then I left off unless I craved it, because in my experience my body tells me what it needs. Then I stopped completely, on 31st December 2014.
It’s two months since I stopped with the red meat regime and returned to being vegan. I’m now about 60-40 fruitarian to vegan, and I thoroughly researched the sources for nutrients before I considered changing my diets, which is what led to this vegan nutrition food sources table.
I do still take the Ferrous Sulphate when I need it, such as over the past week where the dizziness (technically it’s classed as vertigo, because it’s defined as “the feeling that you or your surroundings are moving” which is coupled with a feeling of disorientation and confusion, and always my first sign of anaemia, along with dry lips and skin) returned and I had to leave school early on Friday, leaving my classes in the hands of a cover teacher and losing half a day’s pay. I hate missing school for both of those reasons. So I’m back on the iron tablets again, due to the return in the last couple of weeks of the chronic blood loss problem, and I’m hoping that by catching it early this time, it will mean I don’t have to eat meat again. I’m also taking Vitamin K to help with the clotting.
Today I thought I would share an article with you about Vitamin K, the vitamin that everyone forgets because they never put it in multivitamins (because it’s expensive and can’t be absorbed when there’s vitamin E around).
Vitamin K is super-important as a vitamin. It’s fat soluble, meaning you need to eat it with a bit of fat such as coconut oil or olive oil in the meal to get it to absorb properly. It works very closely with vitamin D and calcium to contribute to bone health, but also plays a part in the blood system. Unfortunately, there are a few problems with getting the vitamin K into your diet, even though plenty of foods have a small amount of vitamin K in them.
Vitamin E vs Vitamin K:
The problem with getting the vitamin K that’s present in most foods, is that it fights with vitamin E for absorption, and only one of them can be absorbed at any one time. You need to eat foods high in vitamin K in different meals to foods high in vitamin E, because the higher the vitamin E value, the less vitamin K can be absorbed, and vice versa, making it no good to eat them together.
So where can I get Vitamin K?
Kale. Kale kale kale. Curly Kale is the absolute best source of vitamin K – just 100g cooked provides 768% of your Daily Value of vitamin K! With that much K getting into your system, there’s no way that pesky vitamin C can stop it getting absorbed! Sometimes I accidentally call vitamin K “vitamin kale” because they’re so closely linked.
Broccoli is another excellent source of vitamin K, with 97% of your Daily Value per 100g. However, kale is the absolute best plant source of vitamin K because broccoli has a lot of vitamin C (102% of your DV per 100g) so this will prevent vitamin K absorption.
How can I get Vitamin E as well?
You can still get all your vitamin E, just make sure your vitamin E- focussed meal is a separate meal to your vitamin K-focussed meal. It’s actually very difficult to NOT get your vitamin E requirements in any given day, given that the majority of nuts and seeds in our diets contain vitamin E, as well as the humble avocado – look up the nutrition facts for any given food so you can make sure your vitamin K meals don’t get eclipsed by vitamin E content.
What does Vitamin K do?
Reduces bruising, helps blood clotting, increases brain sulfatide action (so thickens the protective myelin sheaths around nerve cells – in studies in mice, a shortage of sulfatides caused paralysis and subsequently increasing vitamin K levels reversed the paralysis over several months), reduces nerve cell death (so protects against Alzheimers), stops unabsorbed calcium building up in the blood stream, thus preventing calcification of arteries, there’s also good evidence from Japan that it prevents post-menopausal osteoporosis.
Signs of a Vitamin K deficiency:
Bruising easily, including finding bruises you don’t remember getting, redness of skin, difficulty concentrating and tiredness. Long term vitamin K deficiency has been linked to osteoporosis and coronary heart disease.
What if I still can’t get enough Vitamin K?
Vitamin K is really important. It helps your blood to clot properly and prevents calcification of arteries. Without vitamin K, you can’t absorb calcium properly. If you aren’t getting enough vitamin K in your diet, a supplement is probably in order.
All vitamin K supplements are not created equal, however, as they can either be vitamin K2 or vitamin K1.
NOTE: Do watch out for anything claiming to be “vitamin K3” – it’s a toxic synthetic form of the vitamin which has been banned by the FDA, because in large doses it can cause hemolytic anemia and cytotoxicity in liver cells. Sometimes “vitamin K3” is called “menadione.” Either way, avoid K3 at all costs.
Vitamin K1 is a plant source, which we convert in our bodies to vitamin K2. Conversion to K2 is less efficient than directly taking in vitamin K2, so you will need more vitamin K if you follow a plant based diet. Vitamin K1 is a vegan source of vitamin K.
Vitamin K2 is an animal source, either as an animal slaughter or dairy industry byproduct, which is ready for use where your body needs it. It’s more efficiently absorbed, which is why vitamin K deficiency is unusual in our meat-centric society. If the packaging just says “vitamin K” and doesn’t specify, it’s probably vitamin K2, in which case, avoid it if you’re vegan or dairy free.
Additionally to the actual sources of the vitamin K, you need to check the other ingredients on the label to check for the usual suspects like “magnesium stearate” “stearic acid” or “gelatin” all of which are animal slaughter byproducts, unless the product is stated “suitable for vegetarians” at which point it’s safe to assume they’re vegetable magnesium stearate or vegetable stearic acid. There is no vegetable gelatin, veg*an things that do the same job have totally different names like pectin.
So there you have it. Vitamin K is a very real and important vitamin that is most abundant in kale and broccoli.
[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).
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.
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: http://foodinfo.us/SourcesUnabridged.aspx?Nutr_No=502
And here is my table (click to enlarge):
Table of comparison of vegan diets
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 letthemeatmeat.com (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: https://www.youtube.com/watchv=4hjSCFN8REk
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).