Vegan Supplements & Nutrient Checklist

Thank you for considering adopting a mostly or fully plant-based diet! It is kinder to the animals and better for the planet than the conventional diet with meat, dairy and eggs, and we are sure you’ll enjoy it! It can also be much healthier, but please keep in mind that the nutritional composition of these two diets is different, some nutrients are abundant in one and less frequent in the other. Do ask your physician or nutritionist for personalized advice about vegan supplements, however, the list below can serve as a great standpoint:

  1. Vitamin B12 – Key vegan vitamin, essential for nerve & brain function and also to form red blood cells and DNA. [1] Since plant-based foods contain very little of it, people on a 100% should strongly consider taking it. Shop Vitamin B12 now on Amazon
  2. Vitamin D – Key for the absorption of calcium and phosphorus, which you need to keep bones strong. Vitamin D2 is always suitable for vegans, but vitamin D3 can be derived from an animal source. Shop vegan Vitamin D now on Amazon
  3. Omega-3s – A type of fatty acids (EPA, DHA & ALA). They are very important for maintaining a healthy brain. Vegans have to choose Omega-3 pills from microalgae oil, not those from fish oil. Shop vegan Omega-3s today on Amazon
  4. Calcium – Very important nutrient that helps to keep your bones and teeth strong. If you don’t eat any dairy products, definitely consider taking calcium plus also Vitamin D. These two go hand in hand. Shop calcium supplements on Amazon
  5. Iodine – It’s used by your body make thyroid hormones. These hormones control how fast your cells work. Vegans either use seaweed or take an iodine supplement. For the second option, shop on Amazon
  6. Selenium – An essential mineral for protection from oxidative damage, reproduction, DNA synthesis, and thyroid hormone metabolism. [2] Available on Amazon
  7. Zinc – Key for cell division and growth, wound healing, and the breakdown of carbohydrates. [3] Also needed for the senses of smell and taste. Available on Amazon
  8. Protein – Information coming soon, article in progress! Browse Amazon
  9. Iron – Information coming soon, article in progress! Shop on Amazon
  10. Vegan MultivitaminsShop on Amazon – A multivitamin is the best solution for anyone who is lazy. If you take a multivitamin, check for its vegan certification and for the contents of the nutrients in one pill, especially B12, D, omega-3s and calcium. Some multivitamins don’t contiain omega-3s or calcium, so if you otherwise like the brand, you need to get those missing nutrients separately. But there are brands that have them all!

What To Keep In Mind

This vegan nutrient checklist above may seem long, but we could make a similarly long nutrient checklist for a meat-based diet since it can be lacking, for example, in fiber, anti-oxidants, Vitamin C or potassium, which the vegan diet is abundant in! If you eat a well-balanced vegan diet, especially if it’s composed with the help of an experienced nutritionist or dietitician, you should reap the benefits of this diet without any serious deficiencies.

However, it would be nice to keep, at a minimum, Vitamin B12, Vitamin D, calcium and Omega-3s in mind, and because the other vitamins and minerals may be important too, and it’s not easy to keep track, most of our vegan staff just take a vegan multivitamin, for example some of the ones you can buy on Amazon or in big local pharmacies.

We recommend you go to blood tests regularly to track these nutrients. Ask your local physician or a private blood test facility when you can get one for yourself. It’s best to get one test before starting a vegan diet then a second test about 3 to 6 months in to see if there is ny difference.

Are These Supplements Actually Necessary?

We admire that you want to go vegan! Just please consider that while it’s possible to get all of the necessary nutrients from a well-planned vegan diet, there are certain nutrients that may still be difficult to obtain, which we listed above.

Refusing to take supplements could potentially put you at risk for nutrient deficiencies, which could have negative impacts on your health, forcing you to quit the vegan diet and go back to unethical and unsustainable animal products.

Fortunately, there are now a myriad of vegan or vegan-focused businesses with widely available and highly affordable supplement packages. The more packages you buy from them, the more they can grow and the more they know that their products are in demand!

To sum up, there may be 3 great reasons why to take vegan supplements:

  1. You make sure your vegan diet is healthful & nutritionally complete.
  2. You make sure that you stay on the vegan path long-term.
  3. You support the vegan economy.

Frequently Asked Questions (FAQ)

We have already talked to a myriad of people about vegan or mostly vegan diets and the topic of supplementations, and we know what questions they often have. You might be having them too right now! Here are five FAQ’s with answers:

  1. Is a vegan diet unnatural if you have to take supplements?
  2. Can a vegan diet provide enough calcium?
  3. What about iron?
  4. What about omega-3? Aren’t they from fish?
  5. Are all vitamin supplements vegan?

Article in progress. Answers coming soon! In the meantime, check:

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