Vitamin B12 plays several essential roles in the body.
It supports the normal function of your nerve cells and your body needs it to make DNA. Vitamin B12 also helps keep you energized and some studies show it may even help boost your memory and mood (1).
Consistently getting enough vitamin B12 from your diet is also important during pregnancy, since it directly influences your baby’s vitamin B12 stores (2).
What’s more, there’s increasingly more evidence linking vitamin B12 deficiencies with various brain, heart, immune, and inflammatory disorders (3).
Vitamin B12 deficiencies used to be considered rare. However, it’s now known that this deficiency is actually more common than once thought, even in vegetarians that eat eggs and dairy (4).
Another common misconception is that it takes several years to develop a vitamin B12 deficiency. However, it can take as little as two years to develop this deficiency on a plant-predominant diet if you aren’t careful to make sure it includes enough B12 (4).
Sources of vegan B12
Vitamin B12 is only found in animal foods. Your body cannot make it. This means that you have to get enough B12 from your diet to maintain adequate levels.
The only natural source of B12 are animal foods. But if you don’t eat any meat, fish, eggs, or dairy, you can get it from B12-fortified foods or supplements.
Some people claim that you can get vitamin B12 from certain types of mushrooms, algae, nutritional yeast or even unwashed produce. However, there’s no science backing this up.
In fact, studies consistently show that vegetarians and vegans who don’t take any supplements have an especially high risk of vitamin B12 deficiency (3, 4).
Algae appears to contain some type of vitamin B12, but there’s still debate on whether this form is active in humans. That’s why for now, vitamin B12-fortified foods and vegan B12 supplements are the only reliable sources of vitamin B12 on a vegan diet (3).
How much vegan B12 supplements to take
Vitamin B12 is best absorbed in small doses. So the less frequently you take a vegan B12 supplement, the larger the dose you will need to take at once.
The reference daily allowance (RDA) for vitamin B12 is 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while breastfeeding (1).
If you opt to get these amounts from fortified foods, make sure they are spread over at least 3 eating moments throughout your day. This will help your body absorb vitamin B12 better.
Although it’s theoretically possible to get enough B12 from fortified foods alone, in practice, this can be quite challenging. It requires extra planning, and a high diet consistency, which, in my experience, not a lot of people have.
This is why I strongly recommend that all vegetarians and vegans add a vitamin B12 supplement to their diet. This is, in my opinion, the most fail-safe way to maintain adequate B12 levels on a plant-based diet.
You can opt for a daily dose providing 25-100 mcg of cyanocoblamin or a bi-weekly one providing 1,000 mcg.
There are other forms of vitamin B12 on the market. However, cyanocobalamin is the most well-studied, affordable and effective for most people. This is why it’s the form I recommend for most vegans (5, 6).
In sum:Vitamin B12 is a nutrient all vegetarians and vegans should be concerned about. Fortified foods and supplements are two easy ways to ensure you get enough of it.
2. Vegan vitamin D supplements
Vitamin D is also known as the sunshine vitamin, since your body can produce it when your skin is exposed to the sun.
The ability to produce vitamin D from sun exposure technically makes it a hormone, rather than a vitamin. However, since it’s most commonly referred to as a vitamin, I’ll keep referring to it as a vitamin as well.
Vitamin D has a few important functions.
First, it helps your gut absorb calcium from your diet. It also helps your body maintain the right balance of calcium to phosphorus needed to build and maintain strong bones (7).
Vitamin D may also lower inflammation in your body. It’s also been linked to stronger muscles, improved immunity, fertility, eczema symptoms, gut and heart health, as well as a lower risk of cancer, depression, and type 2 diabetes (7, 8, 9).
Sources of vegan Vitamin D
Very few plant foods naturally contain vitamin D.
So perhaps unsurprisingly, many people end up being deficient in this vitamin, regardless of their diet (10).
One way to boost your vitamin D levels is to spend a little time outdoors.
Some people can make enough vitamin D by exposing their face and forearms for 10-15 minutes to the midday sun without wearing sunscreen (11).
However, this doesn’t apply to everyone.
For instance, the older you are, the darker your skin tone, and the further you live from the equator, the less likely you are from producing enough vitamin D from sun exposure alone (7, 12).
Living in a very cloudy, or heavily polluted environment can also limit your skin’s ability to produce enough vitamin D.
It’s also important to weigh the pros and cons of sun exposure against the increased risk of skin cancer resulting from getting a sunburn.
For all these reasons, experts tend to favor taking a vitamin D supplement to meet daily recommendations over sun exposure alone (7).
Supplements are one reliable way to ensure you get your fill of vitamin D.
In North-America, adults are encouraged to supplement with 15 mcg (600 IU) of vitamin D per day. However, guidelines on how much to take can vary from country to country.
A supplement would be beneficial for those unable to maintain adequate vitamin D levels through fortified foods or sunshine alone.
If you’re not sure whether you really need to supplement, consider getting your blood vitamin D levels tested twice per year.
Once at the end of the summer, when they’re likely to be at their highest, and again in the spring, when they’re likely at their lowest. If they’re low, take a supplement. If not, keep doing what you’re doing!
Vegan vitamin D supplements exist either in vitamin D2 or D3 forms. Although vegan D3 appears to be slightly more effective, vitamin D2 is likely adequate for most people.
You can buy vegan vitamin D supplements either as capsules or drops.
Liquid vitamin D may be easier for the body to absorb. This may make it especially appropriate for people who have difficulty raising their vitamin D levels with capsules (13).
In sum: Vitamin D deficiency is common. Vegans unable to maintain normal blood vitamin D levels through fortified foods and sunshine alone should consider taking a supplement.
3. Vegan omega 3 supplements
Omega-3s are good fats that have many beneficial roles in the body.
For starters, they are crucial for the proper functioning of your eyes and brain. They’re also important for a baby’s brain development (14).
Omega 3s may also help improve heart health, reduce joint pain caused by rheumatoid arthritis, lower symptoms of depression (especially during pregnancy) as well as the risk of age-related cognitive decline (14, 15, 16).
Sources of vegan DHA and EPA
There are two categories of omega-3 fatty acids:
– Essential omega-3s: This category includes alpha-linolenic acid (ALA) which is the only omega-3 fatty acid that your body cannot make. So you need to get it from your diet.
– Long-chain omega-3s: This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two omega-3 fats are not technically considered essential because your body can make them from ALA.
Plant foods rich in ALA include flaxseeds, chia seeds, walnuts, hemp seeds and soybeans.
EPA and DHA are mostly found in animal foods such as fatty fish and fish oil. Vegan omega 3 supplements rich in EPA and DHA source their omega 3s from algae oil.
Keep in mind that eating loads of ALA-rich foods is likely not enough to maintain proper EPA and DHA levels.
According to two older studies, the conversion of ALA to EPA may be as low as 5% while conversion to DHA may be near 0% (17, 18).
One recent review of studies published between 2010 and 2020 confirms these findings. It reports that supplementing with high amounts of ALA-rich flaxseed oil failed to raise blood EPA and DHA levels (19).
That’s why supplementing this nutrient may be your best course of action.
How much vegan omega 3 supplements to take
There are currently no official recommended intake for EPA and DHA in North-America.
However, extrapolating them from the weekly fish and seafood recommendations for the general adult population adds up to recommending around 250 mg of EPA + DHA per day (20).
Pregnant women are encouraged to consume around 1.5 times more fish, raising the EPA + DHA recommendation to around 375 mg per day (20).
This is in line with the European Food Safety Authority (EFSA) recommendations for adults to get 250-500 mg of EPA + DHA per day (21).
They contain the same EPA and DHA you’d find in fish oil supplements. As a bonus, they’re less likely to contain the heavy metals often found in fish and seafood.
In sum:Long-chain omega-3 fats are important for various aspects of health. Vegan omega 3 supplements are sourced from algae oil. Pick one that contains both EPA and DHA.
4. Vegan iodine supplements
Iodine is a trace element that’s crucial for the health of your thyroid gland, whose main function is to run your metabolism.
Vegans with insufficient iodine intakes can develop hypothyroidism. This can slow down their metabolism, leading to low energy levels, dry skin, thinning hair, depression, and unwanted weight gain (22).
Low iodine levels during pregnancy or while nursing should be especially avoided. That’s because they may cause miscarriage or stillbirth, and can delay your baby’s motor and brain development (22).
Sources of vegan Iodine
All plant-based foods typically contain some iodine, since they take this nutrient up from the soil they are grown in. However, in general, plant-based foods aren’t a great source of this nutrient (23).
Seaweed and iodized salt are the only two vegan foods considered to provide consistently high levels of iodine.
However, the iodine content of seaweed may vary up to sixfold depending on the variety. This can cause a problem, since too much iodine is harmful and a possible cause of thyroid hormone disorders in vegans (23, 24).
As for iodized salt, you’d have to consume about half a teaspoon (2.5 ml) per day to meet your daily requirements. This ends up being more salt than typically recommended.
This puts vegans at an increased risk of insufficient iodine intake (23, 24).
How much vegan iodine supplements to take
So how can you get a consistent intake of iodine without the use of seaweed or iodized salt?
I personally consider an iodine supplement the most reliable way to ensure you get enough iodine each day.
Liquid iodine drops are typically cheap, and an easy and handy way to meet your iodine requirements.
I find iodine supplements especially helpful during pregnancy and while nursing. These are two periods of time when iodine requirements are especially increased and difficult to meet from a plant-based diet alone (23).
The RDA for adults is 150 mcg of iodine per day. Daily requirements increase to 220 mcg during pregnancy and 290 while breastfeeding (22).
In sum:Iodine plays vital roles in thyroid function and a baby’s motor and brain development. Vegans should consider adding an iodine supplement to their diet.
5. Vegan iron supplements
Iron is a mineral that’s heavily involved in many body processes.
It’s essential for making red blood cells and transporting oxygen throughout the body. This is why a diet that’s too low in iron can make you feel tired, cold, weak, and unable to concentrate (25).
Low iron levels can also weaken your body’s immunity, cause headaches, hair loss, and changes in taste (25, 26).
Insufficient iron can also affect your child’s brain development.
For instance, studies suggest that iron deficiency anemia, the most severe stage of iron deficiency, may result in earning, attention, and social difficulties. Low iron levels can also delay the development of motor skills.
Some of these effects might be irreversible, even once the low iron levels are brought back up to normal (25).
Groups at risk of insufficient iron intake include (25):
Pregnant women
Women with heavy periods
Babies and young children
Frequent blood donors
People with cancer
People with heart failure
People with gut disorders or who have had gut surgery
Vegetarians and vegans also appear to be more at risk of iron deficiency than non-vegetarians. Hence why special care should be made to include sufficient iron in the diet through foods, and supplements (if needed) (27).
Vegan sources of iron
Many plant-based foods are rich in iron.
These include cruciferous vegetables, beans, peas, dried fruit, nuts and seeds.
Keep in mind that the type of non-heme iron found in plant foods is more difficult for the body to absorb than the heme-iron found in animal foods (28).
Luckily, because of the wide array of iron-rich plant foods, a well-planned vegan diet has the potential to provide you with enough iron from foods alone.
That said, some may still struggle to meet their needs. I’m thinking specifically of pregnancy, children that are picky eaters, or people with food allergies or intolerances that limit their ability to eat enough iron-rich plant foods.
In such cases, a supplement is likely a good idea.
To boost your body’s ability to absorb non-heme iron, try combining iron-rich plant foods with foods rich in vitamin C, such as most fresh fruits or vegetables.
The RDA for iron is 8 mg per day for adult males and non-menstruating females, 18 mg per day for menstruating females and 27 mg during pregnancy (25).
For baby and child-specific information, make sure to check out my guide about vegan supplements for kids.
Remember that the non-heme iron found in plant foods is more difficult for the body to absorb. For this reason, vegans are encouraged to aim to get 1.8 times more iron than meat eaters (25).
Whether this amount of additional iron is truly needed remains to be scientifically verified. However, until more is known, I consider it prudent for vegetarians and vegans to follow this recommendation.
It’s important to mention that although getting enough iron is very important, getting too much can do more harm than good. So avoid taking supplements unless truly needed.
For instance, supplements containing 25 mg of iron or more can block your body’s ability to absorb zinc. Iron supplements can also cause gut upset, constipation or diarrhea, nausea, vomiting or abdominal pain (25).
Extremely high iron intakes from supplements may even lead to organ failure, cause convulsions and in severe cases even lead to coma or death (25).
It’s difficult to reach harmful amounts of iron from your diet alone but the amount found in supplements can quickly add up. That’s why it’s best to avoid iron supplements unless they are truly needed.
If you’re considering taking an iron supplement, I encourage you to get your blood iron levels checked first. This will confirm whether supplementation would be truly beneficial for you.
Healthy children and adults should not take more than 40-45 mg of iron per day, unless larger doses are prescribed by your physician.
In sum: Most vegans should be able to get enough iron from their diet. Babies, young children and pregnant women may benefit from taking a supplement. Too much iron can be harmful, so only take supplements when truly needed.
6. Vegan calcium supplements
Your body uses calcium to build strong teeth and bones. Calcium is also crucial for the normal functioning of your muscles, nerves, and heart (29).
Some vegans believe that they don’t need to worry too much about calcium. The idea is that a plant-based diet is less acidic than one containing animal-based foods. As a result, less calcium is needed to neutralize this acidity.
However, this theory has yet to be proven with scientific data.
In fact, studies consistently show two things (30):
Vegans tend to get significantly less calcium from their diet than non-vegans.
Vegetarians and vegans tend to have a higher fracture risk than meat-eaters.
Older research suggests that vegans who consistently get more than 525 mg of calcium per day from their diet have the same risk of bone fracture as non-vegans.
However, a more recent and larger study reports that the higher risk of bone fracture remains, even when vegetarians and vegans eat the same amount of calcium than meat-eaters.
This suggests that calcium isn’t the only nutrient contributing to bone health. Other nutrients, including protein and vitamin D, also likely play a role in this equation (30, 31).
Nonetheless, it’s clear that calcium is an important nutrient to get enough of, and one that vegetarians and vegans often get too little of.
Vegan sources of calcium
Many plant foods contain calcium.
The richest sources include bok choy, kale, mustard greens, turnip greens, broccoli, chickpeas, watercress as well as calcium-set tofu.
Calcium is also added to an array of plant foods. Calcium-fortified plant foods typically include plant milks and yogurts, orange juice, certain breakfast cereals. In some countries, such as the UK, even certain breads are calcium-fortified (32).
The RDA for calcium is 1,000 mg per day for most adults. It’s slightly higher for adult females over 50 or those who are pregnant or nursing (29).
Most vegans can easily reach these recommendations through diet alone, especially if calcium-fortified foods are consistently consumed.
In the odd case you find yourself struggling to meet your calcium requirements, a supplement may be beneficial.
Calcium supplements can cause gas, bloating, or constipation in some people. These side-effects appear more common with calcium carbonate supplements than calcium citrate supplements, especially in people with low stomach acid (29).
So if you experience any of these side-effects, consider discussing the different forms of calcium supplements with your healthcare provider. Together, you can choose which form is best suited for you.
In sum: Vegans who eat a combination of calcium-rich and calcium-fortified foods typically do not need supplements. Those who struggle to do this may benefit from vegan calcium supplements.
7. Vegan choline supplements
Choline is a nutrient that your body uses to help your nervous system function properly. It also plays a role in maintaining your memory, mood, muscles, and general brain function (33).
Choline also helps protect babies against neural tube defects and support their brain development (34, 35).
From research, we know that even though most people (vegan or not) get less than the recommended amount of choline from their diet per day, few ever develop a choline deficiency.
That’s likely because your liver can make choline. And although it can’t make 100% of the amount of choline you need per day, this ability to make even just a little may explain why choline deficiency is very rare (33).
That said, the risk of choline deficiency may be higher in pregnant women who do not take folic acid supplements or who have a low B12 status.
The risk is also higher for those with mutations in the genes involved with the metabolism of choline, folate, or methionine (33).
Vegan sources of choline
Animal-based foods such as chicken liver, eggs, and beef, tend to be richest in choline.
The vegan foods richest in choline include cruciferous vegetables, beans, nuts, seeds, and whole grains.
These plant foods contain significantly less choline per portion than their animal-based counterparts. However, including a large enough quantity and variety of them in your diet should help prevent any choline deficiencies (33).
How much vegan choline supplements to take
The RDA for choline is 550 mg per day for adult males, and 425 mg for adult females. These requirements increase to 450 mg per day during pregnancy and 550 mg per day while nursing (33).
It’s good to note that these present recommendations aren’t based on health outcomes of different population groups.
Rather, they are based on depletion-repletion studies in adult men, the results of which were then extrapolated to other population groups (35).
Because of this, there’s current debate in the academic world about how much choline you truly need to get from your diet to remain healthy and avoid a deficiency (36).
Like I said earlier, choline deficiencies are very rare, even at intakes lower than these recommendations. For this reason, I don’t believe that all vegans need to take a choline supplement.
That said, since choline plays an essential role in your baby’s development, it may be safest for vegan pregnant and nursing women to take a choline supplement providing 100% of the RDA to their diet.
Vegetarians and vegans with mutations of the genes involved in choline, folate or methionine metabolism may also benefit from taking a supplement.
In sum: Most vegans should be able to get enough choline from foods alone. However, pregnant and nursing vegans and those with certain gene mutations may benefit from taking a vegan choline supplement.
8. Vegan zinc supplements
Zinc is a mineral that your body uses to repair cells and maintain a strong immune system. It’s also crucial for a good-functioning metabolism (37).
A diet containing too little zinc can cause hair loss, diarrhea and slow wound healing.
Insufficient zinc intakes during pregnancy or while nursing may also increase the risk of low birth weights or pregnancy complications and impair a baby’s growth and development (37).
Vegan sources of zinc
Many plant foods contain zinc. However, as is the case for iron, the zinc they contain is more difficult for the body to absorb than the zinc found in foods derived from animals.
That’s because plant-based sources of zinc also tend to have high levels of phytates, which can block zinc absorption. For this reason, vegans are often encouraged to eat 1.5 times the amount of zinc recommended for non-vegans (38).
Vegan foods rich in zinc include beans, lentils, whole grains, nuts, and seeds.
You can reduce the amount of phytate these foods contain by soaking, cooking, or fermenting them (37).
For instance, by soaking beans for several hours before cooking them or by opting for sourdough bread rather than regular bread. Including fermented soy foods such as tempeh, natto, or miso is also a good way to do this.
How much vegan zinc supplements to take
The RDA for zinc is 11 mg per day for adult males and 8 mg per day for adult females. These recommendations increase to 11 mg per day during pregnancy and 12 mg per day while nursing (37).
Including the foods above to your diet on a daily basis should help you get enough zinc.
However, if you’re unable to eat these foods often enough, a daily zinc gluconate, zinc citrate or zinc picolinate supplement providing 50-100% of the RDA may be beneficial.
In sum:Zinc is another nutrient essential for health. Most vegans should be able to get enough zinc from their diet alone. Those finding it difficult to do so may benefit from taking a supplement.
9. Vegan folate supplements
Folate is a B-vitamin with several functions.
The most well-known one is probably the role it plays in preventing birth defects during pregnancy. Folate is also essential for making protein and DNA (39).
Getting too little folate from your diet can result in fatigue, weakness, irritability, headaches, difficulty concentrating, heart palpitations, and shortness of breath.
A folate deficiency can also cause soreness or ulcerations in the mouth or on the tongue, changes in skin, hair or fingernail color, and gut issues (39).
Vegan sources of folate
Many plants are naturally rich in folate.
As a result, vegans tend to have a considerably higher intake of folate than non-vegans and a very low risk of folate deficiency (40).
That said, given folate’s crucial role in a baby’s development during pregnancy, all pregnant women – vegan or not – are encouraged to take a supplement during pregnancy, as well as the months leading up to it.
The vegan foods richest in folate include: leafy greens, asparagus, brussel sprouts, avocado, broccoli, green peas, beans, rice, peanuts, oranges and bananas (39).
What’s more, depending on where you live, folic acid — the supplement form of folate — could be added to white flour, making all products made from it rich in this nutrient.
However, since white flour isn’t as rich in other nutrients as whole wheat flour, it’s probably best not to rely on it as your main way to meet your daily requirements.
How much vegan folic acid supplements to take
The RDA for folate from foods is 400 mcg per day for adult males and females. This recommendation rises to 600 mcg per day during pregnancy and 500 mcg per day while nursing (39).
These recommendations drop by around half when getting folate from fortified foods or supplements (in folic acid form) rather than through the folate naturally present in foods (39).
That’s because folic acid (the synthetic form of folate found in supplements ) is more easily absorbed by the body, so you need less.
Over-supplementing is not recommended, and may result in lower immunity, and a poorer brain development and function (39).
This means that 300 mcg of folic acid would be enough to meet 100% of your daily requirements during pregnancy. However, other than during pregnancy, folate isn’t a nutrient that most vegans ever need to consider supplementing.
In sum:Most vegans do not need a folic acid supplement. However, if you’re thinking about getting pregnant or currently are, you may want to discuss supplements with your healthcare provider.
10. Vegan selenium supplements
Selenium is a trace mineral with antioxidant functions. This means that it protects your body against damage and keeps you healthy (41).
Selenium helps keep your thyroid gland healthy, in turn, maintaining a healthy metabolism. It’s also critical for making DNA, reproduction, and protection from infections.
Studies suggest that selenium is one of the nutrients that vegans tend to get less of than non-vegans. However, it’s not a nutrient that’s difficult to get enough of on a vegan diet, if you know how (40, 42).
Vegan sources of selenium
The food richest in selenium are Brazil nuts, which are naturally vegan.
Eating one to two Brazil nuts per day is enough to meet the daily selenium requirements of most vegans.
Just make sure not to go overboard. Eating more than six Brazil nuts per day can cause you to exceed the daily upper safe limit for this nutrient. So these nuts should definitely be enjoyed in moderation.
Other sources of selenium include oats, mushrooms, spinach, beans and sunflower seeds.
However, these foods contain much smaller amounts, which means you’d need to consume 5-6 servings of them each day to get equivalent amounts of selenium to those found in one Brazil nut.
How much vegan selenium supplements to take
The RDA for selenium is 55 mcg per day for adult males and females. This increases to 60 mcg per day during pregnancy and 70 mcg per day while breastfeeding (41).
Most vegans can easily meet these recommendations from foods alone. However, if you’re allergic to nuts and struggle to consume sufficient amounts of other selenium-rich foods, a supplement may be beneficial for you
In sum: Selenium is a trace mineral with protective antioxidant properties. Most vegans can easily meet their needs from foods, but those allergic to nuts may want to take a supplement.
Frequently Asked Questions
Vegan diets and vegan supplements often raise a variety of questions. You’ll find answers to the most common below.
Are vegan diets healthy?
Vegan diets can definitely be healthy as long as they are well-planned.
Research findings suggest that a vegan diet can reduce the risk of type 2 diabetes, high blood pressure, overweight or obesity, and certain types of cancers (43).
For instance, vegans appear to have up to a 78% lower risk of developing type 2 diabetes and a 42% lower risk of dying from heart disease (44, 45).
Vegans may also benefit from a 15% lower risk of developing or dying from cancer, although more studies are needed before strong conclusions can be made (46).
Moreover, vegan diets appear to be very effective at lowering total-, “bad” LDL-cholesterol and blood sugar levels (43).
In fact, they are often more effective at doing so than diets recommended by the American Dietetics Association (ADA), American Heart Association (AHA) or the National Cholesterol Education Program (NCEP) (47, 48, 49).
That said, it’s important to make sure that your vegan diet is balanced and well-planned. You can do this by including a variety of vegan staples to your diet, including fruits, vegetables, whole grains, legumes, nuts and seeds to your diet.
You should also pay particular attention to the vitamins and minerals listed above and include them through either fortified foods, individual supplements or a vegan multivitamin to ensure you meet your daily requirements.
Can you survive on a vegan diet without supplements?
As a vegan, it is possible to get all the nutrients your body needs from a well-planned diet.
Such a diet should offer loads of whole foods, limit ultra-processed junk foods, and include foods fortified in vitamins D and B12.
That said, trying to get all of the nutrients you need from whole and fortified foods alone does require a certain amount of nutrition knowledge. As well as some extra planning.
Moreover, although not impossible, it will likely be very challenging to achieve this during periods of increased nutrient requirements, such as pregnancy and breastfeeding.
The cooking methods you use, your genetic makeup as well as the composition of your gut bacteria may further affect how easily your body can absorb the nutrients it needs from a vegan diet.
If you’re new to a vegan diet, I encourage you to seek guidance from a registered dietitian specializing in plant-based diets to ensure your diet meets your daily nutrient needs.
What vitamins do you need to supplement if you are vegan?
I believe that all vegans would benefit from taking a vitamin B12 supplement.
Most would also likely benefit from vegan vitamin D, vegan iodine, and vegan omega-3 supplements.
Iron, calcium, folate, zinc, choline and selenium are additional vegan supplements you may want to consider taking in special circumstances.
Examples include during pregnancy, while breastfeeding, or if you specifically avoid certain types of foods due to allergies, intolerances or dietary dislikes.
Is a multivitamin enough for a vegan?
Vegan multivitamins contain a wide variety of nutrients. Because of this, many people see them as a “daily insurance” against a “less-than-ideal” diet.
However, there are some problems with using multivitamins in this way.
For one, multivitamins lack standard regulations. This means that each individual manufacturer can choose the type and quantity of vitamins and minerals to include in their supplements.
Therefore, many multivitamins end-up containing much larger amounts of vitamins and minerals than you typically need on a daily basis. What’s more, their levels often exceed those noted on their labels (50).
This can cause you to exceed the safe daily limit for certain vitamins and minerals without ever meaning to do so.
In addition, some vitamins and minerals compete with each other.
So taking them together in a single pill can reduce your body’s ability to absorb them.
Finally, relying on a multivitamin alone, unless it is one specifically designed for vegans, is likely not sufficient to meet vegans’ vitamin B12 needs.
That’s because many multivitamins provide only 2.4 mcg of vitamin B12, whereas when taken as a supplement, a larger dose of 25-100 mcg of vitamin B12 is likely needed.
Where do vegans get B12?
Vitamin B12 is a vitamin generally found in foods derived from animals, such as meat, eggs, and dairy.
Despite what some vegan proponents may claim, neither tempeh, seaweed, dirt, nutritional yeast nor mushrooms grown in B12-rich soil are reliable sources of this vitamin.
Vitamin B12 supplements and vitamin B12-fortified foods are the only reliable form of vitamin B12 on a vegan diet.
Should I take B12 if I’m vegan?
Getting enough vitamin B12 on a vegan diet is key to help your nervous system function normally, keep your energy levels up and maintain good moods and memory (1).
Studies consistently show that vegetarians and vegans who don’t take any supplements have an especially high risk of vitamin B12 deficiency (3, 4).
If you’re not careful to include enough B12 in your plant-predominant diet, it can take as little as two years to develop a deficiency. Even if you eat eggs or dairy (4).
To maintain proper vitamin B12 levels, vegans should aim to get either:
2.4 mcg vitamin B12 per day from foods fortified in this vitamin — ideally eaten over three different moments in the day.
However, the non-heme type of iron they contain tends to be more difficult for your body to absorb than the heme iron found in animal products.
Because of this, daily iron requirements may be up to 1.8 times higher for vegetarians and vegans than for people who include meat into their diet.
A well-planned vegan diet is likely to provide you with enough iron.
Plus, there are several ways in which you can help your body absorb iron from plant foods more easily. This includes eating iron-rich foods together with foods rich in vitamin C and cooking with a cast-iron pan.
Nonetheless, an iron supplement may be beneficial to cover your increased iron requirements during pregnancy. It can also be useful for vegans whose diet is limited in iron-rich foods due to allergies or food intolerances.
How do vegans get enough calcium?
Many plant foods are rich in calcium.
Calcium-set tofu, beans, peas, lentils, nuts, seeds, seaweed, and leafy greens are vegan foods that are naturally rich in calcium.
What’s more, many plant milks, vegan yogurts and even orange juices are fortified with calcium.
Including a combination of plant foods that are naturally rich in calcium together with calcium-fortified foods in your diet should easily help you meet your requirements.
Keep in mind that it can be difficult to get enough calcium if you avoid all calcium-fortified foods. In such a case, a vegan calcium supplement is likely beneficial.
As a side note, getting enough vitamin D is crucial to help the body absorb calcium properly.
Do vegans need to supplement taurine?
Taurine is a compound found throughout your body, including in your brain, heart and kidneys (51).
This nutrient is only found in animal-based foods. However, it isn’t considered essential because your body can produce it in small amounts.
Research does show that taurine levels tend to be lower in vegans than in meat eaters. What’s more, taurine supplements have been linked to lower blood pressure and cholesterol levels (51).
That said, research also shows that vegan generally have a lower blood pressure and cholesterol levels than meat-eaters (45, 52).
There is currently no evidence that the higher blood levels of taurine found in meat eaters are beneficial for the general vegan population.
Therefore, until more research is published, taurine isn’t a supplement that I would personally recommend supplementing.
Do vegans need to supplement vitamin K2?
Vitamin K is a nutrient that helps your blood clot.
Vitamin K1: also known as pylloquinone, this form is mostly found in leafy greens.
Vitamin K2: also known as menaquinone, this form is found in animal foods and fermented foods such as sauerkraut, natto and miso.
Vitamin K2 isn’t considered an essential vitamin for two reasons.
First, your gut bacteria can make vitamin K2. What’s more, your body can also convert small amounts of the vitamin K1 you get from your diet to vitamin K2 (54).
Some studies link vitamin K2 supplementation to a lower risk of certain cancers, stronger bones and an improved heart health.
However, there is currently no evidence that vegans not supplementing this nutrient have a higher risk of these health conditions.
Therefore, until more research emerges, vitamin K2 is likely not a nutrient that most vegans need to supplement.
What is the equivalent of fish oil supplements for vegans?
Fish oil supplements are rich in long-chain omega-3s. More specifically, they are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Algae oil is a great vegan omega 3 supplement which naturally contains both EPA and DHA.
Should vegans take protein or amino acid supplements?
Protein is not a nutrient typically lacking in most vegan diets.
In fact, all plant foods contain some protein, which is likely why most vegans meet their daily protein requirements without a problem.
That said, some plant foods tend to contain limited amounts of individual amino acids, which are the building blocks to protein.
For instance, legumes tend to be low in the amino acid methionine while most other plant foods tend to be low in the amino acid lysine.
As long as you include a variety of protein-rich plant foods in your diet, you should have no problem meeting your protein and amino acid requirements without the use of a supplement.
That said, vegan protein supplements may be beneficial for vegans with increased protein requirements. They may also be handy for vegans who need to avoid many protein-rich plant foods due to allergies or food intolerances.
Is it safe to be vegan during pregnancy?
According to both the American and British Dietetic Association, a well-planned vegan diet is considered adequate for all stages of life, including pregnancy (55, 56).
I’ve personally had 3 healthy vegan pregnancies, so I speak from both theoretical, and practical experience when telling you that a healthy vegan pregnancy is absolutely possible!
However, you do absolutely need to make sure that your vegan diet is well-balanced. If you have any questions on this topic, feel free to leave them down below, or reach out to me directly.
What blood tests should vegans get?
Getting blood work done is a great way to ensure that your vegan diet is meeting your needs in certain critical nutrients.
The vegan blood tests I most commonly recommend include a general iron panel with hemoglobin and ferritin as well as tests for vitamin D, and active vitamin B12 or methylmalonic acid (MMA) — a marker of B12 status.
Some may also want to get their thyroid hormones levels checked as an indicator for iodine intake. Or their blood clotting time as an indicator for an adequate omega-3 intake.
However, it’s best to discuss which specific values to get tested with a qualified healthcare professional.
It’s also important to note that not all nutrients can be checked through a simple blood test. To ensure your diet is sufficiently rich in nutrients, it’s best to get it assessed by a registered dietitian specializing in plant-based diets.
To sum it all up
Well-planned vegan diets can be healthy and adequate for all stages of life.
That said, some vitamins and minerals — especially vitamin B12, vitamin D, omega-3s and iodine — can be hard to get from whole- or fortified-foods alone.
These are the nutrients I recommend most vegans supplement, either individually, or through a vegan multivitamin.
Certain situations may increase your needs for certain nutrients. For example, the increased iron requirements of pregnancy. In such cases, additional vegan supplements may be beneficial as well.
If you need any help figuring out which supplements and dosages are best for you, reach out to me directly, or leave your question in the comment section down below.
Alina, thanks for covering the science behind the important nutrients vegans should keep in mind. That is a really extensive post. I liked how you linked to the studies if we want to read further.
And the summary video – such a time saver to get all the key points in a short period of time!
Hi Maude. Happy you liked the article and thanks so much for your comment 🙂 I’m still a newbie at making videos but I find it quite fun to do. Plus, as a busy mom myself, I love to consume info in video format so I figured I’d provide the option on Veggies & More whenever possible!
Alina, is there any backfire of taking a supplement regularly? I heard different comments regarding this issue and I’m totally confused. Thank you for overlaying the technological know-how in the back of the essential nutrients vegans must keep in thoughts. That is a really huge publish.
Hi Nancy. Glad you found the article helpful! Here are a few instances in which I think long-term use of a supplement may backfire.
1. When you take a supplement that you don’t truly need. For instance, taking iron when your levels are low is beneficial, but taking it when they aren’t can cause your iron levels to become too high, which can have negative effects on your health. Other supplements may compete with one another — for instance, copper and zinc compete for absorption in your gut, with zinc having the upper-hand. So taking a zinc supplement over a long period of time without taking a copper into account may backfire and cause you to developing a copper deficiency.
2. When you take a supplement that provides superdoses far exceeding your requirements or the daily safe upper limits. Some vitamins and minerals can accumulate in our body over time, and cause negative health effects when taken in excess.
3. Taking supplements always comes with a risk because they aren’t regulated. This means that they sometimes contain more/less of a certain vitamin than is actually listed on the label or are sometimes contaminated with unwanted compounds such as lead. This is why I always view taking a supplement as a bit of a gamble and favor a foods-first approach whenever possible. You can counteract part of this risk by checking independent laboratory testing reports (ie. Consumerlab) before choosing which supplement to buy.
Things change so quickly in the supplement world that I’m weary of recommending one particular brand. What I can share is an overview of the criteria I would personally use to rate a potential option: http://morethanjustveggies.com/vegan-multivitamins/. I also recommend you check out Consumerlab.com to see if the multivitamin you’re considering has been independently checked (both in terms of content and contaminants). Hope this helps?
Hi thankyou for the article , I am currently supplementing folate ie due to pregnancy but I had my folate levels tested before I started trying and they where really good and because of infertility issues I have been supplementing for a year around 600 mcg can they get to high if I keep supplementing this when they where already good to begin with a year ago? And also I get my folate and iodine prescribed by the doctor I gather these would be lab tested ect ? Thankyou
Hi Jessica! While it’s not possible to have too much folate from foods, it is possible to have too much from supplements. Typically, the daily reference intake (RDI) for folate is 400 mcg dietary folate equivalents (DFE) per day for adult women. This converts to around 200 mcg folic acid (the supplement form of folate) per day, if you take it on an empty stomach. You can read more about the possible negative side-effects of taking too much folic acid here: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Since your folate levels are good, you may want to discuss the option of reducing your folic acid intake to around 200 mcg per day with your healthcare provider. Regarding iodine, I’d double-check with your doctor to see which markers (if any) he/she is currently using to track your intake. Hope this helps 🙂
Thank you so much for your hard work, dedication and time invested to write this article and the many others you’ve written that help other humans become more healthier, informed, and full of life. This information Is so resourceful and applicable; it’s an easy read, so interested and I needed it so much! God bless you Alina and thank you again for what & all you do! Keep being a light!
What a lovely comment to read Tatyiana. It made my day 🙂 I’m happy to do help others thrive on a plant-based diet, and definitely happy to read that the content I am sharing on this topic is reaching this goal!
Alina, thanks for covering the science behind the important nutrients vegans should keep in mind. That is a really extensive post. I liked how you linked to the studies if we want to read further.
And the summary video – such a time saver to get all the key points in a short period of time!
Hi Maude. Happy you liked the article and thanks so much for your comment 🙂 I’m still a newbie at making videos but I find it quite fun to do. Plus, as a busy mom myself, I love to consume info in video format so I figured I’d provide the option on Veggies & More whenever possible!
Alina, is there any backfire of taking a supplement regularly? I heard different comments regarding this issue and I’m totally confused. Thank you for overlaying the technological know-how in the back of the essential nutrients vegans must keep in thoughts. That is a really huge publish.
Hi Nancy. Glad you found the article helpful! Here are a few instances in which I think long-term use of a supplement may backfire.
1. When you take a supplement that you don’t truly need. For instance, taking iron when your levels are low is beneficial, but taking it when they aren’t can cause your iron levels to become too high, which can have negative effects on your health. Other supplements may compete with one another — for instance, copper and zinc compete for absorption in your gut, with zinc having the upper-hand. So taking a zinc supplement over a long period of time without taking a copper into account may backfire and cause you to developing a copper deficiency.
2. When you take a supplement that provides superdoses far exceeding your requirements or the daily safe upper limits. Some vitamins and minerals can accumulate in our body over time, and cause negative health effects when taken in excess.
3. Taking supplements always comes with a risk because they aren’t regulated. This means that they sometimes contain more/less of a certain vitamin than is actually listed on the label or are sometimes contaminated with unwanted compounds such as lead. This is why I always view taking a supplement as a bit of a gamble and favor a foods-first approach whenever possible. You can counteract part of this risk by checking independent laboratory testing reports (ie. Consumerlab) before choosing which supplement to buy.
Hope this helps?
Hello Alina,
could you please recommend some good vegan prenatal multivitamins? I have problem choosing one that are good and I can trust.
Thank you! 🙂
Hi Nada,
Things change so quickly in the supplement world that I’m weary of recommending one particular brand. What I can share is an overview of the criteria I would personally use to rate a potential option: http://morethanjustveggies.com/vegan-multivitamins/. I also recommend you check out Consumerlab.com to see if the multivitamin you’re considering has been independently checked (both in terms of content and contaminants). Hope this helps?
Hi thankyou for the article , I am currently supplementing folate ie due to pregnancy but I had my folate levels tested before I started trying and they where really good and because of infertility issues I have been supplementing for a year around 600 mcg can they get to high if I keep supplementing this when they where already good to begin with a year ago? And also I get my folate and iodine prescribed by the doctor I gather these would be lab tested ect ? Thankyou
Hi Jessica! While it’s not possible to have too much folate from foods, it is possible to have too much from supplements. Typically, the daily reference intake (RDI) for folate is 400 mcg dietary folate equivalents (DFE) per day for adult women. This converts to around 200 mcg folic acid (the supplement form of folate) per day, if you take it on an empty stomach. You can read more about the possible negative side-effects of taking too much folic acid here: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Since your folate levels are good, you may want to discuss the option of reducing your folic acid intake to around 200 mcg per day with your healthcare provider. Regarding iodine, I’d double-check with your doctor to see which markers (if any) he/she is currently using to track your intake. Hope this helps 🙂
Thank you so much for your hard work, dedication and time invested to write this article and the many others you’ve written that help other humans become more healthier, informed, and full of life. This information Is so resourceful and applicable; it’s an easy read, so interested and I needed it so much! God bless you Alina and thank you again for what & all you do! Keep being a light!
What a lovely comment to read Tatyiana. It made my day 🙂 I’m happy to do help others thrive on a plant-based diet, and definitely happy to read that the content I am sharing on this topic is reaching this goal!
Thank you for promoting a healthy lifestyle. I am a mom of 3, so I appreciate it!
You’re welcome 🙂