Has someone ever become a nutritionist the moment they found out that you are vegan and start listing the Vegan Supplements you are “missing” because of your plant-based lifestyle? By eating plenty of whole foods, vegans can get tons of essential nutrients, even surpassing those of our meat-eating counterparts.
There are tons of vegan supplements on the market to help us easily get key vitamins and minerals, such as B-12, which is primarily found in animal products. If you are not sure what nutrients you need as a vegan, check out our list of the top vegan supplements and put all-vegan naysayers in their place.
Before we dive into the best vegan supplements, let’s round up the common nutrients vegans need.
Vitamin B12: Even meat eaters can be deficient in vitamin B12 which helps red blood cells form, metabolizes proteins, and supports our nervous system. B12 is sometimes fortified in foods such as tofu, cereals, nutritional yeast, and plant-based milk to help vegans get this essential vitamin in the foods that they already love to eat.
Omega-3 Fatty Acids: Most people think of fish when they hear omega-3, but how do you think fish became so rich with this nutrient? Seaweed and algae are high in omega-3, which fish eat and make them in turn become rich in this fatty acid. Omega-3 works to lower the risk of heart disease, rheumatoid arthritis, dementia, and Alzheimer’s. Vegans can naturally get omega-3 from seaweed, flax seeds, chia seeds, walnuts, soybeans, and hemp.
Iron: Iron has two forms, nonheme iron, which comes from plants, and heme iron, which comes from animals and is easier to absorb. Iron is essential for building healthy blood cells and new DNA. Low levels of iron will cause fatigue, but consuming too much iron is harmful. Iron can be found in nuts, seeds, legumes, dark, leafy greens, and dried fruit.
Calcium: Hearing the word calcium may invoke images of trite milk ads, but there are plenty of other ways vegans can get this vital nutrient. Calcium is essential for our bone, teeth, and heart health. Happily, most soy and almond milk have more calcium than animal milk from cows. Vegans can also get calcium from dark, leafy greens like bok choy and broccoli as well as legumes.
Vitamin D: This is another common vitamin that many people lack regardless of their diet. Vitamin D regulates our mood, immune system, memory, and absorption of other nutrients. While the body can make vitamin D with about 20 minutes of daily sunlight, vegans can get a boost of this vitamin from mushrooms and fortified foods.
Zinc: Many plant-based sources of zinc are rich with phytates, which impairs the absorption of zinc. This mineral is essential for our metabolism, immune system, and ability to repair cells. Zinc-rich foods include sprouted bread, nuts, legumes, and seeds.
Iodine: This mineral is necessary to keep the thyroid gland healthy and properly regulate the metabolism. Low levels of iodine can result in depression, low energy, and weight gain. Iodine can be found in seaweed and iodized salt.
Now that you have a better idea of the common nutrients vegans need, we will show you the best vegan supplements that make getting these crucial vitamins and nutrients a breeze.
For an affordable vegan multivitamin with an excellent balance of vitamins and minerals, Deva’s Vegan Multivitamin is a must. Made with whole foods, vegetable powders, and herbs, this multivitamin provides plenty of essential nutrients like iron, iodine, calcium, vitamin C, and 1666% of our daily B12 in just one tablet! This multivitamin is made without preservatives or gluten and can be bought in a smaller and easier-to-swallow version to make it accessible for everyone.
Made in collaboration with vegan actor and activist Alicia Silverstone, Garden of Life mykind Organics Women’s Multi caters to women’s development while enhancing hair, skin, and nail health. This organic multivitamin is non-GMO, gluten-free, and made without synthetic ingredients. Powered by over 30 organic fruits, vegetables, and herbs mykind Organics Women’s Multi is packed with vitamins and minerals such as vitamin D, zinc, iron, and 500% of your daily B12. Everyone can enjoy a boost in their energy, metabolism, and heart health in just two daily tablets.
Anyone with kids knows the struggle of getting them to eat healthily and take their vitamins. Thankfully there is a tasty vegan gummy vitamin that they will love to eat every day. Mighty Fox Vegan Gummy Vitamins are made without GMOs, gelatin, soy, peanuts, gluten, high fructose corn syrup, and preservatives. Their vibrant colors and fruity taste comes from strawberry, orange, and pineapple extracts. Each nutrient-dense gummy provides a vitamin B complex, vitamin C, zinc, and beta carotene. Mighty Fox Vegan Gummy Vitamins are even safe for toddlers so the whole family can enjoy each tasty gummy.
Vegan supplements don’t just come in pill form, Healthycell’s Vegan Essentials is gel-filled with over 30 vitamins, minerals, and other nutrients. Its gel form allows for rapid absorption and helps the body absorb the most nutrients. This supplement offers vitamin A, B12, D, and omega 3, enhancing bone, muscle, and mental health while strengthening hair, skin, and nails. Healthycell’s Vegan Essentials is made without soy, gluten, artificial flavors, synthetic fillers, coatings, anti-caking agents, or glues. With a natural peach mango flavor, you can have this gel straight from the pack, mixed with water, and blended into a smoothie.
Through research and a varied whole foods diet, vegans can get all the nutrients they need without ever having to compromise their beliefs. Vegan dietary supplements are a great way to ensure that you have all your vitamin and mineral bases covered in one convenient capsule.
Do you use a powerful and nutrient-rich vegan supplement that we missed? Share in the comments, we'd love to know!