Thinking about going vegan—or already plant-based—but wondering if you’re missing key nutrients? You’re not alone. While a vegan diet is fantastic for your health, animals, and the planet, some nutrients can be tricky to get from plants alone.
Here’s a simple guide to the best vegan supplements so you can stay energized and thriving.
Why Vegan Supplements Matter
Plant-based meals are packed with fiber, antioxidants, and healthy carbs, but certain vitamins and minerals are harder to find without animal products. That’s where vegan-friendly supplements step in to fill the gaps and keep you feeling your best.
1. Vitamin B12 – Your Energy Powerhouse
If you take only one supplement, make it Vitamin B12. It’s crucial for red blood cells and nervous system health, but it naturally occurs only in animal foods.
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Best form: Cyanocobalamin or methylcobalamin
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How much: 25–100 mcg daily or 1,000 mcg a few times a week
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Food tip: Fortified plant milks and nutritional yeast help, but a supplement is still key.
2. Vitamin D – Sunshine in a Capsule
Even omnivores struggle with Vitamin D, especially during winter. It keeps bones strong and supports immunity.
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Vegan source: D2 or plant-based D3 from lichen
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Extra bonus: Pair with calcium-rich foods like fortified soy milk for stronger bones.
3. Omega-3s (EPA & DHA) – Brain and Heart Support
Flaxseeds and walnuts provide ALA, but your body doesn’t easily convert it into EPA and DHA—the forms your brain loves.
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Best pick: Algal oil (yes, from algae!) is the perfect vegan omega-3 supplement.
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Benefit: Keeps your heart, eyes, and brain in top shape.
4. Iron – Check Your Levels First
Iron is vital for oxygen transport, but plant iron (non-heme) is less absorbable.
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Food focus: Lentils, chickpeas, tofu, and dark leafy greens
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Pro tip: Add vitamin C foods (like citrus or bell peppers) to boost absorption.
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Supplement? Only if blood tests show you’re low—too much iron can be harmful.
5. Iodine – Tiny but Mighty
Your thyroid depends on iodine, yet plant foods are often short on it.
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Solution: A small daily iodine supplement (about 150 mcg) or a sprinkle of seaweed does the trick.
6. Zinc – Immune Booster
Zinc supports immunity and wound healing.
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Plant sources: Pumpkin seeds, oats, and beans
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When to supplement: If you don’t eat many zinc-rich foods or notice frequent colds.
7. Calcium – Bone Support
Leafy greens and fortified milks help, but if you skip these regularly, a calcium supplement can fill the gap.
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Best type: Calcium citrate or carbonate, ideally with vitamin D for better absorption.
Tips for Choosing Quality Vegan Supplements
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Look for “Certified Vegan” or “Plant-Based” labels.
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Check third-party testing (USP, NSF, or ConsumerLab) for safety.
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Skip unnecessary fillers like artificial dyes or sweeteners.
The Bottom Line
A well-planned vegan diet can cover most of your nutritional needs, but supplements for vegans—like B12, vitamin D, and omega-3s—are smart insurance. Consider getting a blood test and chatting with a registered dietitian to personalize your plan. With the right support, you can enjoy all the benefits of a vegan lifestyle while feeling energized, strong, and healthy.
Vegan Multivitamins & Minerals with High Strength Vitamin B12, D3 & K2. 180 multivitamin Tablets - 6 Months Supply. Designed for Vegans & Vegetarians.
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