Disclaimer: You should consult a licensed health care professional before taking supplements. Vegan dietary supplements are not a substitute for a wholesome vegan diet. These products are not intended to treat, cure, or prevent any diseases.
A healthy whole food diet creates a precondition for good health. But there are some vitamins vegans cannot get directly from plants. Therefore, vegans and vegetarians should consider adding fortified foods and vegan supplements to their diet.
Vegan dietary supplements are a great way to ensure you are getting all the essential vitamins and minerals you need. While not a substitute for healthy eating, supplements boost the nutrient density of your diet in an easy and affordable way.
Vitamin B12
Vitamin D
Iron
Vitamin C
Omega-3
Zinc
Protein
Calcium
Iodine
Magnesium
Vitamin K
Multivitamins
Which Vitamins Do Vegans Need?
The most important vitamins for vegans are vitamins B12 and D. Neither of them occur in plant-based food naturally, so taking B12 and D supplements is strongly recommended.
Other vitamins and nutrients vegans need to pay attention to include vitamins C and K, iron, magnesium, zinc, calcium, iodine, biotin, omega-3, and protein.
What To Look For In Vegan Vitamins?
The best kinds of vegan vitamins are made of natural ingredients and are free of synthetic flavors and additives. If you have a sensitive stomach, you should also steer clear of major allergens such as gluten or soy in your vitamins.
It is also good to know that supplements are not regulated like medicine. But they are regulated by the FDA. Therefore, you can find many reliable vegan vitamins online in addition to your local pharmacy.
To make sure the vitamins you are buying include no animal ingredients, always look for a certified vegan label. Vitamin brands that are 100% vegan include Deva, Mykind Organics by Garden of Life, Future Kind, Mary Ruth’s, and Rituals.
Best Vegan Vitamins 2024
Discover all the best vegan vitamins and vitamin brands on the market from our list below. These nutrients are crucial to your general health and wellbeing, so do not overlook any of them. Especially vitamins B12 and D.
Vitamin B12
B12 is an exceptional vitamin and mandatory for vegans. It helps protect nerve fibers and is involved in hematopoiesis, amino acid, and bone cell metabolism. Since B12 is synthesized by microorganisms, you cannot get it naturally from plants.
The lack of B12 can cause anemia and damage to the nervous system. It usually takes at least five years for adults to develop deficiency symptoms. Although some people develop problems already within a year.
The only reliable vegan B12 sources are supplements and fortified foods such as vitamin-enriched plant-based milk, certain soy products, and nutritional yeast.
The national recommendations of B12 differ significantly between countries. The daily US recommended dose of B12 is 2.4 mcg per day for adults.
We recommend: Global Healing Center VeganSafe B12 Drops
It’s a good-tasting liquid formula of B12. With simple dosing, this vegan vitamin makes it easy to get the nutrients your body needs. It’s also certified organic without sugar, artificial flavors, and synthetic dyes.
Vitamin D
Vitamin D is as important for bone and joint health as calcium. Vitamin D helps to absorb calcium and phosphorus, participates in the immune system, heart muscle, and neural functions, and helps the blood to clot normally.
Vitamin D is a hormone the body is able to synthesize from sunlight. Historically, humans met their vitamin D needs naturally. Today, vitamin D deficiency is a problem since we spend less time in the sun, live far from the equator, and use sunscreen.
Vitamin D deficiency can lead to rickets in children and osteomalacia in adults. In rickets, bones do not mineralize normally, causing growth retardation and skeletal deformities.
Osteomalacia in adults causes muscle weakness and severe bone pain with bones becoming soft, flexible, and deformed. As vitamin D plays a crucial role in calcium metabolism, persistent deficiency also contributes to osteoporosis.
There are two types of vitamin D supplements available: D2 and D3. Both are equally effective in raising the levels of vitamin D in your body. For adults, the official recommendation for Vitamin D daily intake is 15 mcg.
We recommend: Deva Vegan Vitamin D3 Gel Capsules
These natural supplements are non-GMO, soy-free, and free from dairy, gluten, and nuts. The product is tested for absorption to ensure proper digestion. And of course, it has no animal ingredients and is entirely plant-derived (lichen).
Iron
The main function of iron is to bind oxygen from the lungs and transport it. Most of the iron is made up of two proteins: hemoglobin and myoglobin that supply oxygen to the tissues and muscles.
Signs of iron deficiency are a decrease in physical endurance and mental productivity. Other symptoms include lack of motivation, increased apathy, and lowered attention span.
WHO estimates that about a quarter of the world’s population has anemia which is primarily caused by iron deficiency. Premature births and low birth weight in children are associated with iron deficiency during pregnancy.
A typical vegan diet contains more iron than other diets. Yet, the incidence of iron deficiency in vegans is similar to omnivores. While legumes, nuts, vegetables, and dried fruits are rich in iron, vegans absorb iron less effectively.
On average, the recommended daily iron intake is 19.3–20.5 mg amongst men and 17.0–18.9 mg in women older than 19. The US Academy of Sciences suggests vegans take 1.8 times more iron than omnivores.
It is also recommended that vitamin C be taken with iron to improve absorption.
We recommend: Nature Made Iron Tablets
A lot of Nature Made supplements contain animal ingredients. But this iron supplement is totally vegan-friendly. The bottle contains a 180-day supply of iron. It is also gluten-free and includes no artificial flavors.
Vitamin C
Humans are one of the few mammals that do not synthesize vitamin C in their bodies. Vitamin C is an important antioxidant that helps us fight disease. Vitamin C regulates blood pressure, lowers the risk of heart disease, and helps us absorb iron.
Plants contain significant amounts of vitamin C. The best vitamin C sources are citrus fruits, thyme, potato, broccoli, kiwi, and strawberries. Other good sources include red and green peppers, broccoli, Brussels sprouts, and cantaloupe.
dults need 90 mg of vitamin C per day, but it is generally safe to exceed that limit. Vitamin C is a water-soluble vitamin and when taken orally, less than half of the vitamin is actually absorbed. The most serious side effect at high doses is diarrhea.
However, people with kidney problems should be careful not to exceed the recommended amount.
We recommend: Future Kind Liquid Vegan Vitamin C
This vegan supplement is based on innovative liposomal technology for better absorption. Support your immune system with this powerful non-GMO liposomal vitamin C.
Omega-3
The human body requires many different fatty acids. The body is able to produce most of them, except for two essential fatty acids: alpha-linolenic acid (ALA) and linoleic acid (LA). Vegans usually get enough LA, so we need to look at ALA.
ALA is a parent of the omega-3 fatty acid family. It’s an essential omega-3 fatty acid from which the body produces other longer-chain fatty acids, such as EPA and DHA.
Omega-3 fatty acids are an important part of cell membranes. They ensure the synthesis of important substances and participate in neurological development and visual function. Lack of fatty acids can increase the risk of cardiovascular diseases and negatively affect brain health.
The best natural sources of fatty acids for vegans are ground flax seeds, hemp and chili seeds, walnuts, rapeseed oil, and microalgae oil. However, these are quite rarely part of our everyday meals.
Since bodies vary in their ability to convert ALA to DHA and EPA, it is a good idea to take a supplement. The average daily ALA intake is usually 1.1 g for females and 1.6 g for males.
For ALA, we recommend: MRM Alpha Lipoic Acid
Take care of your kidneys, eyes, and liver with this ALA supplement. MRM is committed to non-GMO, organic, gluten-free, and certified vegan products. Also, they have fairly good prices compared to other similar supplements.
For DHA & EPA, we recommend: Wiley’s Finest Vegan Omega-3
Rich in DHA and EPA, this vegan dietary supplement is a great fish oil alternative. The bottle delivers over 2,300 mg of omega-3s (about 25 servings). The best part is that it is made from algae but tastes like mango.
Zinc
Zinc is involved in the activation of enzymes, wound healing, hematopoiesis, growth, and development of the body. It aids in the synthesis of proteins, sperm, and DNA while supporting the immune system and the functioning of taste and smell.
Severe zinc deficiency is rare in developed countries but mild deficiencies can occur. Zinc deficiency is associated with weight loss, loss of appetite, slow wound healing, and increased susceptibility to infections. For children, zinc deficiency can cause slow growth, impaired taste, and a weakened immune system.
For vegans, the best sources for zinc are legumes, whole grains, nuts, and seeds. The recommended daily allowance (RDA) value for zinc is 11 mg for adults and children aged 4 years and older.
We recommend: GIVOL Organic Zinc Boost Mist
Suitable for adults and kids, this liquid zinc spray has easy absorption and it is 100% vegan. It contains no yeast, dairy, egg, gluten, wheat, sugar, starch, salt, preservatives, artificial color, flavor, or fragrance.
Protein
Proteins play a central role in the structure and function of the body. They are participating in all vital processes in the body, from the synthesis of new substances to the isolation of breakdown products.
Protein deficiency is associated with decreased muscle mass, decreased resistance to diseases, slowing of hematopoiesis, and impaired function of the central nervous system. Protein deficiency can also be characterized by apathy.
The daily value for protein is 50 g per day (based on a 2,000 calorie diet). The best sources of protein for vegans are legumes (including soy products), nuts, seeds, and whole grains. There are also a good variety of vegan protein powders in the market.
We recommend: Orgain Organic Plant-Based Protein Powder
It’s vegan, low in carbs, gluten, and soy-free. There’s also no sugar added. It’s made out of plant-based protein (pea, brown rice, chia seeds). Just mix with water or add to your favorite smoothie.
Calcium
The functions of calcium include growing bones and teeth and keeping them healthy. Calcium also transmits nerve impulses, clots blood normally, and ensures the normal functioning of muscles and kidneys.
Calcium is an exceptional nutrient. Eating low-calcium foods does not cause acute health problems due to nutrient deficiencies. However, in the long run, calcium deficiency can cause osteopenia and increase the risk of osteoporosis and fractures.
The best sources of calcium are fortified plant-based milk, leafy green vegetables, broccoli, seeds, white beans, oranges, tofu, and black molasses syrup. 1-2 cups of calcium-enriched milk a day should be a sufficient amount of calcium.
The Institute of Medicine has defined calcium intake as 1,000 mg/day for ages 19 to 50 and 1,200 mg/day for people older than 51 years.
We recommend: Garden of Life Mykind Organic Plant Calcium
It’s plant-sourced calcium from organic algae. The plant calcium in a tablet form is easily digestive. It’s Made from over 20 fruits, vegetables, and organic algae, this plant-sourced calcium is easily digestive. It is certified organic, non-GMO, gluten-free with no synthetic binders or fillers.
Iodine
Iodine is part of thyroid hormones and affects most of the body’s organ systems. These hormones control the body’s metabolism and other very important functions. Women need iodine during pregnancy for infants’ bone and brain development.
Iodine deficiency results in hypothyroidism which may be characterized by coldness, weight gain, constipation, depression, fatigue, mental and physical slowness, muscle aches and cramps, dry skin, brittle hair and nails, and menstrual irregularities.
If a pregnant woman suffers from a severe iodine deficiency, it can lead to serious developmental disorders and growth retardation in the fetus. Even mild iodine deficiency in children can lead to learning difficulties.
The main sources of iodine are iodized salt, seaweed, and iodine supplements. The recommended daily intake (RDI) of iodine is 150 mcg per day for most adults.
We recommend: Mary Ruth Vegan Iodine Drops
These drops last for a whole year. The liquid contains potassium iodide, organic vegetable glycerin, and purified water. The drops are free of common allergens. They’re also non-GMO with no added sugar or artificial colors.
Magnesium
Magnesium regulates many biochemical and physiological processes. It is needed for the normal metabolism of carbohydrates, fats, and amino acids. Magnesium also regulates blood circulation as well as nerve and heart muscle functions.
Magnesium deficiency is rare when following a healthy diet. Deficiency usually occurs due to a disease, the use of certain medications, or if consuming a lot of processed foods.
Vegan get most of their magnesium from nuts, seeds, bread, buckwheat, or brown rice. The recommended dietary intake (RDI) of magnesium is between 300 and 400 mg depending on your age and gender.
We recommend: Sundown Magnesium Supplement
Sundown magnesium capsules give you a 6 month supply. It’s non-GMO and free of artificial flavors, gluten, and wheat. It is also more affordable compared to other similar products.
Vitamin K
The main function of vitamin K is to help the blood clot. Part of the enzyme system, vitamin K helps to maintain normal levels of prothrombin in the circulating blood. Decreased prothrombin levels cause coagulation disorders and easy bruising.
Regular use of vitamin K helps also maintain healthy bones by affecting calcium metabolism. Vitamin K deficiency may be a prerequisite for the development of osteoporosis.
The best sources of vitamin K are parsley and other green herbs, sauerkraut, nettle, broccoli, spinach, wheat germ, cauliflower, soybeans, rapeseed oil, cabbage, potatoes, oats, corn, peas, and beans.
The daily suggested vitamin K intake is 122 mcg for women and 138 mcg for men.
We recommend: Solaray Vitamin K
Solaray vitamin K capsules are vegan and non-GMO. Solaray vitamins come in a 100-capsule bottle. They’re high-quality supplements that make essential nutrition a bit more convenient.
Biotin
Biotin is one of the most important vitamins for growth, including cell growth and renewal. Formerly known as vitamin H, biotin is a water-soluble vitamin used to boost the health of hair, skin, and nails.
Biotin is vital for the metabolism of proteins, folic acid, pantothenic acid, and vitamin B12. Biotin is also needed in the synthesis of fatty acids, certain amino acids, and glucose.
Signs of biotin deficiency usually only occur when taking too many antibiotics or consuming too much alcohol. The primary symptoms of biotin deficiency are loss of appetite, muscle soreness, dry skin, and insomnia.
Biotin is present in small amounts in many foods. But the best vegan sources of biotin are nuts, yeast, kale, oatmeal, and mushrooms. The recommended amount for biotin is 30 mcg per day.
We recommend: Trio Nutrition Premium Biotin Gummies
These vegan biotin gummies are gluten-free and GMO-free. They do not contain any major allergens. No need to struggle with swallowing pills. Gummies are fun and tasty and only 15 calories per serving.
Multivitamins
Vegan multivitamins are a complex of micronutrients essential to a vegan diet. Vegan multivitamins include the required daily amounts of vitamins B12 and D along with some other vitamins and minerals vegans may need.
Overall, vegan multivitamins are a convenient way to protect vegans against vitamin and mineral deficiencies. They support your overall health and immune system and are generally safe for every age group.
However, a multivitamin does not include every kind of vitamin and mineral out there. You should thus not overly rely on a multivitamin to keep healthy and make sure you are getting most of your nutrients from food.
We recommend: MaryRuth Morning Liquid Vitamins
This MaryRuth’s vegan multivitamin comes in a liquid formula that absorbs well, tastes like raspberries, and is suitable for women, men, and kids. We like that is made from natural ingredients and is free from common allergens.
The complex gives your daily required vitamins B12, D, A, C along with folate and biotin – an important vitamin for skin and hair health. The multivitamin is also organic, non-GMO, and free from sugar, soy, and gluten.
While the formula also includes zinc and chromium, the mineral content of this multivitamin not very high. It does not include any iron which is an important one for vegans. So make your daily menu is mineral-rich and well-balanced.
Frequently Asked Questions About Vegan Vitamins
Vegans get enough vitamins by following the principles of healthy plant-based eating. However, there are some vitamins that vegans can’t get directly from plants. Therefore, vegans and vegetarians have to invest in supplements or consume vitamin-enriched vegan foods.
Vitamins that can go low with an unbalanced vegan diet are vitamins B12, D, C, K, and biotin.
The two most important vitamins vegans should take are vitamins B12 and D. Following the simple principles of healthy plant-based eating is the best way to ensure adequate access to almost all other vital substances.
Minerals that can be low in an unbalanced vegan diet are iron, zinc, calcium, iodine, and magnesium.
Vegan foods that are high in vitamins are all different-colored vegetables and fruits. Every color usually represents a different nutrient. Eating a whole food vegan diet ensures adequate access to almost all vital vitamins.
As a vegan, you can get most B vitamins from whole grains, legumes, seeds and nuts, green vegetables, and fruits. However, for vitamin B12, you should take a daily supplement or eat vegan foods enriched with B12.
To make sure you get all vitamins as a vegan, you have to follow a healthy and varied plant-based diet with plenty of different-colored vegetables and fruits on your plate. However, to cover the B12 vitamin as a vegan you have to consume fortified vegan foods or take a daily supplement.
If you follow a healthy diet and take B12 vitamin, you shouldn’t have anything to worry about. A varied plant-based diet with plenty of vegetables and fruits ensures adequate access to almost all vital vitamins. If you feel unwell or in doubt, seek medical advice.
Vitamin brands that are completely vegan include Deva, Mykind Organics by Garden of Life, Future Kind, Mary Ruth’s, and Rituals.
Summary
By following the principles of a healthy plant-based diet, vegans can get most of the important vitamins and minerals they need. However, supplements are nevertheless a good addition to your diet and in some cases mandatory.
A vitamin B12 supplement is a must for vegans as you cannot get it from plants. B12 is a crucial vitamin in keeping your nerve and blood cells healthy. The consequences of B12 deficiency are serious and take years to develop.
Also, vitamin D supplement is something both vegans and nonvegans are recommended to take. Even though vitamin D is something the body can synthesize from sunlight, people today do not get enough sunlight for healthy vitamin D levels.
We hope you found this information on different vitamins and nutrients useful. As new vegan supplements enter the market all the time, we will keep this list updated with our favorite recommendations. Stay healthy and happy!
