Did you know that 86% of vegans have at least one nutrient deficiency without proper supplementation?
A well-planned vegan diet can provide most essential nutrients, however, certain vitamins and minerals remain challenging to obtain from plant foods alone. Despite the growing popularity of plant-based eating, many new vegans overlook supplements for vegans as a crucial component of their nutritional strategy.
Certainly, eating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds forms the foundation of a healthy vegan diet. Nevertheless, even the most carefully planned plant-based diet may fall short in specific nutrients like vitamin B12, vitamin D, omega-3 fatty acids, and certain minerals.
In this doctor-approved guide, we'll explore which supplements vegans should consider, how to choose high-quality options, and practical tips for integrating them into your daily routine. Whether you're a long-time vegan or just beginning your plant-based journey, understanding proper supplementation can help you thrive on your vegan lifestyle.
Why Supplements Matter on a Vegan Diet
A well-planned vegan diet offers numerous health benefits, yet research consistently shows that plant-based eaters face specific nutritional challenges. Studies reveal that many vegans develop deficiencies without proper supplementation, making targeted nutritional support essential rather than optional.
Common nutrient gaps in plant-based diets
Plant-based diets commonly lack several critical nutrients primarily found in animal products. Research indicates that vegans typically have inadequate intake of:
- Vitamin B12: Studies show 52% of vegans are deficient in B12, compared to only 7% of vegetarians and less than 1% of meat-eaters. This vitamin is essential for red blood cell formation and neurological function.
- Vitamin D: Many vegans have significantly lower plasma concentrations of vitamin D than meat-eaters, affecting bone health and immune function.
- Calcium: Vegan diets contain substantially lower calcium than other dietary patterns, with calcium intake from plants having variable absorption rates.
- Iodine: Vegans have up to 50% lower blood iodine levels than vegetarians, impacting thyroid function.
- Omega-3 fatty acids: Vegans and vegetarians have up to 50% lower blood concentrations of EPA and DHA than omnivores, affecting brain and heart health.
Additionally, iron, zinc, and selenium often appear in suboptimal amounts in vegan diets, each playing vital roles in immune function, cognitive performance, and overall health.
Why food alone may not be enough
Although plant foods provide abundant nutrients, several factors limit their ability to meet all nutritional needs. First, bioavailability presents a significant challenge. For instance, humans absorb only 1-10% of non-heme iron from plant sources compared to up to 30% of heme iron from animal products.
Furthermore, soil quality significantly impacts nutrient content in plants. European soils, for example, are generally low in selenium, resulting in plant foods with insufficient amounts of this essential mineral.
Another limiting factor is that some nutrients simply don't exist in meaningful quantities in plants. Vitamin B12, for instance, is manufactured by microorganisms rather than plants, making it virtually impossible to obtain naturally from plant sources. In one shocking study of Danish vegans, researchers found no vitamin B12 or vitamin D recorded during four-day weighed food records.
The role of supplements in long-term health
Long-term nutrient deficiencies can lead to serious health consequences. Vitamin B12 deficiency, if left uncorrected, may result in anemia, nervous system damage, infertility, bone disease, and heart disease. Similarly, chronic low intake of vitamin D correlates with increased risk of osteoporosis, cancer, heart disease, and depression.
Research published in 2025 further emphasizes these concerns, showing that among vegans in New Zealand, only half met daily requirements for lysine and leucine—essential amino acids crucial for protein balance and muscle maintenance.
For these reasons, health authorities including the British Dietetic Association recommend that vegans use certified supplements, particularly for nutrients like B12. Studies clearly demonstrate that supplementation effectively prevents deficiencies—even the NHS acknowledges that "a vitamin B12 supplement may be needed" for those following vegan diets.
In essence, supplements serve as nutritional insurance, filling gaps that even the most carefully planned plant-based diet might leave. They enable vegans to maintain optimal health while still enjoying the environmental and ethical benefits of their dietary choice.
Essential Vitamins Vegans Should Supplement
Among all nutrients vegans need to monitor, three vitamins stand out as particularly crucial for maintaining optimal health on a plant-based diet.
Vitamin B12: Why it's critical and how to get it
Vitamin B12 is arguably the most important nutrient in vegan nutrition, as there are no reliable plant sources. This essential vitamin contributes to normal energy metabolism, nervous system function, red blood cell formation, immune function, and cell division.
B12 deficiency can lead to serious health issues including:
- Anemia and nervous system damage
- Fatigue, memory impairment, and depression
- Elevated homocysteine levels, increasing risk of heart disease and stroke
Studies show an alarming prevalence of B12 deficiency among vegans, with rates as high as 73% in some populations. Consequently, the Vegan Society and health professionals strongly recommend supplements or fortified foods.
To get adequate B12, vegans should choose one of these options:
- Eat B12-fortified foods 2-3 times daily to get at least 3 micrograms
- Take a daily supplement providing at least 10 micrograms
- Take a weekly supplement providing at least 2000 micrograms
Cyanocobalamin is the recommended form due to better research and stability. Notably, chewing B12 supplements increases absorption.
Vitamin D: Sunlight vs. supplements
Vitamin D promotes calcium absorption and maintains proper calcium and phosphate levels for bone mineralization. Beyond bone health, it also influences immune function, mood, memory, and muscle recovery.
Despite its importance, very few foods naturally contain vitamin D. Sunlight exposure can produce vitamin D when UVB rays strike the skin, with 15 minutes of midday sun typically being sufficient for light-skinned individuals. Darker skin may require 20 minutes, while seniors need about 30 minutes.
Given concerns about skin cancer, many dermatologists advise against relying on sun exposure. In fact, the American Academy of Dermatology urges people to get vitamin D via supplements rather than sunshine.
For vegans, options include:
- Vitamin D2 (ergocalciferol) from plant sources
- Vegan Vitamin D3 derived from lichen
Studies suggest vitamin D3 may be more effective at raising blood levels than D2. The recommended daily intake is 600 IU (15 mcg) for most adults and 800 IU (20 mcg) for elderly, pregnant, or lactating women.
Vitamin K2: Often overlooked but important
Vitamin K is essential for blood clotting, wound healing, and bone health. While vitamin K1 is abundant in plant foods, vitamin K2 primarily comes from animal products, making it challenging for vegans to obtain.
Interestingly, our gut bacteria can convert K1 to K2, but this may not always provide optimal amounts. Natto (fermented soybeans) is the only significant vegan source of K2, containing about 998 µg per 100g portion.
Studies show K2 supplementation can reduce age-related bone loss. Additionally, research indicates people with high K2 intake were 52% less likely to develop artery calcification and had a 57% lower risk of dying from heart disease.
For optimal K2 absorption, consume it with healthy fats like olive oil or avocado. Adults should aim for 10-45 micrograms of K2 daily.
The scientific evidence for routine K2 supplementation isn't as strong as for B12 or vitamin D. Nevertheless, vegans with concerns about bone health might consider supplementing, especially those unable to consume natto regularly.
Key Minerals to Watch and Supplement
Beyond vitamins, mineral nutrition requires special attention for vegans seeking optimal health. Several key minerals deserve special consideration when planning a plant-based diet.
Calcium: Bone health without dairy
Calcium is vital for building strong bones and teeth, plus it plays essential roles in muscle function, nerve signaling, and blood clotting. The daily calcium requirements vary by age: adults need 700mg, while adolescents require 800-1000mg and breastfeeding women need 1250mg.
Unlike popular belief, vegans can obtain adequate calcium without dairy products. Effective plant sources include:
- Calcium-fortified plant milks (240mg per 200ml serving)
- Calcium-set tofu (350mg per 100g)
- Sesame seeds and tahini (201mg per 30g of seeds)
- Leafy greens like kale (120mg per 80g) and bok choy
Studies reveal that calcium intake is typically lowest among those following a vegan diet, subsequently increasing fracture risk. Moreover, calcium absorption is affected by oxalates and phytates in some plant foods. Hence, combining calcium sources throughout the day improves overall absorption.
Iron: Boosting absorption from plant sources
Iron exists in two forms: heme (animal-derived) and non-heme (plant-derived). Since non-heme iron has lower bioavailability (5-12% compared to 14-18% from animal sources), vegans need 1.8 times more iron than meat-eaters.
Top plant iron sources include legumes (especially soybeans), dried fruits, nuts, seeds, and leafy greens. Nevertheless, strategic pairings boost absorption:
Pair iron-rich foods with vitamin C sources (citrus, bell peppers) to enhance absorption. Meanwhile, avoid coffee, tea, and calcium supplements during iron-rich meals as they inhibit iron uptake.
Zinc and Iodine: Trace minerals with big impact
Zinc is crucial for immune function, tissue repair, and cell communication. Studies show vegans typically have lower zinc status than omnivores, with one study finding 42.5% of vegans below the reference range for serum zinc. This occurs primarily because phytates in legumes and grains reduce zinc absorption.
Good vegan zinc sources include legumes, nuts, seeds, oats, and whole grains. Since absorption is limited, vegans should aim for 1.5 times the RDA (8-11mg for adults).
Iodine regulates thyroid hormones that control metabolism. Research indicates vegans have up to 50% lower blood iodine levels than vegetarians. Essentially, the most reliable vegan iodine sources are iodized salt and seaweed products. Experts recommend using iodized salt or taking a supplement providing 150mcg daily.
Selenium: Soil quality and supplementation
Selenium content in plant foods varies dramatically based on soil conditions. Primarily, Brazil nuts are the richest plant source, though their selenium content varies widely. Other sources include whole grains, legumes, and nuts.
Studies show vegans and vegetarians typically have lower selenium levels, with one study finding 40% of vegans below the reference range compared to just 2.5% of omnivores. Accordingly, vegans living in selenium-poor regions (particularly parts of Europe) should consider a supplement containing selenium.
Omega-3s and Other Healthy Fats
Omega-3 fatty acids represent a critical nutritional concern for those following plant-based diets. Your body cannot manufacture these essential fats, making dietary sources or supplements vital for optimal health.
Why EPA and DHA matter
Omega-3 fatty acids exist in three main forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). While ALA is found in plant foods, EPA and DHA primarily come from marine sources. These long-chain fatty acids play crucial roles in your body:
Your brain is approximately 60% fat, with DHA providing essential cell structure and EPA regulating inflammation. Studies show omega-3s support cognitive function, healthy moods, and memory, with research indicating protective effects against cognitive decline with age.
Beyond brain health, EPA and DHA support heart function. Research reveals people with high K2 intake were 52% less likely to develop artery calcification and had a 57% lower risk of dying from heart disease.
Best vegan sources of omega-3s
Plant foods contain primarily ALA, which must be converted into EPA and DHA in your body. Rich vegan sources include:
- Flaxseeds: Containing 42g of fat per 100g and the highest ALA content of any plant food
- Chia seeds: Providing 31g of fat per 100g and 5g of omega-3s per ounce
- Walnuts: Offering 2.5g of ALA per ounce, more than double the daily recommendation for women
- Hemp seeds: Containing 15g of total fats per tablespoon
Additional sources include edamame, tahini, and plant oils like flaxseed oil, rapeseed oil, and olive oil.
When to consider an algae-based supplement
Crucially, the human conversion rate of ALA to EPA and DHA is only about 5-8%. As a result, vegans typically have EPA and DHA levels that are half those of omnivores.
Algae supplements provide a direct source of preformed EPA and DHA—the same source fish get their omega-3s from. A relatively low dose of algal DHA (200mg daily) can increase plasma DHA content by approximately 30%. In one study, 800mg of algal DHA daily for eight weeks increased the Omega-3 Index from 4.8% to 8.4% in vegans.
Consider algae supplements particularly during:
- Pregnancy and breastfeeding periods
- Childhood developmental stages
- If you have concerns about cognitive health
- When seeking to optimize overall omega-3 status
Many experts suggest an EPA and DHA intake of 250mg daily for adults. Most algae supplements provide between 250-500mg of combined EPA and DHA per serving.
How to Choose the Right Vegan Supplements
Selecting quality supplements requires careful consideration beyond simply identifying needed nutrients. Choosing the right products ensures you're getting effective, animal-free formulations that work as intended.
Check for third-party testing and certifications
Initially, look for supplements verified by independent organizations. NSF certification is considered the gold standard, as it tests products to confirm they contain exactly what's listed on the label. Likewise, Certified Vegan or NSF Vegan logos guarantee products are free from animal-derived ingredients. For athletes, Informed Sport certification ensures supplements are tested for banned substances.
Avoid animal-derived ingredients
Many supplements contain hidden animal components. Specifically, watch for:
- Gelatin (from animal hooves and tissues) in capsules
- Lanolin (from sheep's wool) in vitamin D3
- Magnesium stearate (often pork-derived)
- Carmine (from beetles) as red coloring
Always check ingredient lists carefully—80.7% of vegans are willing to pay more for visible vegan certification.
Dosage, form, and absorption tips
Choose methylcobalamin B12 for superior bioavailability. Prior to taking supplements, verify proper dosage—for B12, options include 10mcg daily or 2000mcg weekly. Chewable or sublingual forms improve absorption.
Combining supplements safely
Finally, consider timing—calcium can inhibit iron absorption, whereas vitamin C enhances it. Unless specified otherwise, most supplements work effectively together without negative interactions.
Conclusion
Adopting a vegan lifestyle offers numerous benefits, though careful attention to nutritional needs remains essential for long-term health. Most vegans require strategic supplementation, particularly for nutrients like vitamin B12, vitamin D, and omega-3 fatty acids. Therefore, understanding which supplements to take and how to choose quality products becomes a crucial aspect of thriving on a plant-based diet.
Quality matters significantly when selecting supplements. Third-party testing, vegan certifications, and appropriate dosages ensure you receive the nutrients needed without unwanted animal-derived ingredients. Additionally, proper timing and combinations of supplements maximize absorption and effectiveness.
Vegans should prioritize vitamin B12 supplementation above all else, as deficiency can lead to serious health complications. Vitamin D, calcium, iron, zinc, iodine, and omega-3s deserve careful consideration as well. Though plant foods provide excellent nutrition, certain nutrients simply require supplementary sources for optimal levels.
Remember that supplements support rather than replace a varied, whole-food vegan diet. The foundation of plant-based health still comes from abundant fruits, vegetables, legumes, whole grains, nuts, and seeds. Supplements merely fill specific nutritional gaps that even the most carefully planned vegan diet might leave.
Many thriving vegans maintain excellent health through this balanced approach of wholesome foods plus strategic supplementation. Your vegan journey can absolutely support vibrant health when you address these key nutritional considerations.