If you’re vegan, it can be hard to get all of the nutrients that you need to maintain an active lifestyle.
But with the right vegan supplements, anyone can boost their energy levels, improve their immune system, and have an overall better life. Here are my top picks for supplements that every vegan needs:
| Takeaways |
|---|
| – Vegan athletes may need to take supplements for optimal performance. |
| – A well-planned vegan diet can meet most nutrient needs, but some nutrients may be harder to obtain. |
| – Vegan supplements can provide essential amino acids, vitamins, and minerals. |
| – Some popular vegan supplements for fitness and wellness include creatine, protein powder, and vitamin B12. |
| – Consult with a healthcare professional to determine which supplements may be right for you. |
Vitamin A
You may have heard of vitamin A, but did you know it’s actually a fat-soluble vitamin? This means that your body stores excess amounts in your liver and other organs. It also helps maintain healthy skin, teeth and eyes.
You can find vitamin A in many foods such as carrots, sweet potatoes, spinach, kale and broccoli.
A deficiency in this nutrient can lead to night blindness or dry eye syndrome. If you’re vegan or allergic to eggs then make sure to supplement with Vitamin A as it’s hard to get enough from diet alone
The Top 10 Vegan-Friendly Snacks for Kids: Providing plant-based snacks for your children is essential for their health. Check out our list of the top 10 vegan-friendly snacks for kids that are both nutritious and delicious.
Vitamin B12
Vitamin B12 is essential for brain functioning and the formation of red blood cells. It’s a water-soluble vitamin that can be found in animal products, but it’s also synthesized by bacteria in your gut.
This is why vegans may need to supplement with B12 if they’re not consuming it through their diet and many people do: most Americans don’t get enough B12 as it is!
In addition to helping produce DNA and maintain nerve function, B12 has been shown to reduce homocysteine levels (a marker of heart disease risk), lower cholesterol levels and blood pressure, promote cognitive health, improve sleep quality and more!
Vitamin D
Vitamin D is a fat-soluble vitamin that’s important for bone health, immunity and overall well-being. It can also help with weight loss by suppressing appetite and boosting metabolism.
Vitamin D deficiency is common among vegans due to lack of exposure to sunlight; however, it can be supplemented in fortified foods or taken as a supplement (1). One study found that 13% of participants had low vitamin D levels after being asked about their dietary habits (2).
To get enough vitamin D through food sources alone would require eating five servings per day—which isn’t likely unless you’re vegan!
Fortunately there are plenty of other sources: fortified milk alternatives like soy or rice milk contain 1 IU per cup; while some cereal varieties have up to 10 IU per serving (3). You might want to look into these if you’re interested in getting more nutrients without breaking your diet too much
Veganism and Fitness: How to Get the Protein You Need: Building muscles on a plant-based diet can be challenging without enough protein. Our guide on Veganism and Fitness provides tips on how to get sufficient protein for optimal health and wellness.
Calcium
Calcium is one of the most important minerals for your body to function properly. It’s needed for bone growth, muscle contraction and nerve function.
Calcium can be found in dairy products such as milk, cheese and yogurt. However, there are many vegan-friendly sources of calcium that you can use to supplement your diet if you choose a plant-based diet.
Here are some of the best vegan sources of calcium:
Fortified foods like orange juice, soymilk and cereals will provide you with around 30% of your daily value (DV).
You should be drinking 2 cups of fortified beverages every day if possible to get enough calcium in your diet.
Leafy greens such as kale or spinach contain approximately 300mg per cup cooked.
Other great sources include almonds (100mg/1oz), sesame seeds (40mg/tbsp), molasses (120mg/tbsp) and blackstrap molasses
Dark chocolate contains about 200 mg per ounce
Calcium-rich Foods
| Food | Calcium Content |
|---|---|
| Kale | 101mg per cup |
| Chia Seeds | 177mg per ounce |
| Almonds | 75mg per ounce |
| Tofu | 861mg per half-cup |
| Almond Milk (Alpro) | 450mg per one cup |
Calcium is a vital mineral for bone health, muscle contraction, and nerve function. The table shows some calcium-rich foods and their corresponding calcium content per serving. Incorporating these foods in your diet can help you meet your daily calcium needs.
Iron
Iron is an essential mineral that helps transport oxygen in the body. Iron deficiency can cause fatigue and weakness, as well as shortness of breath.
For vegans who don’t consume meat or fish, it’s important to know where you can find iron in your diet.
Luckily, there are plenty of plant-based foods that contain this essential nutrient including: nuts and seeds; leafy greens; legumes (beans); tofu; whole grains; fruits like apricots, melons, raisins and figs; fortified breakfast cereals like oatmeal with added iron (check out this vegan guide to learn more).
You should also consider taking a supplement that contains non-heme sources of iron (which is typically recommended for vegans).
The Best Plant-Based Sources of Iron: Boost Your Energy and Immunity: Iron is a vital nutrient to maintain a healthy immune system. Our article on the best plant-based sources of iron provides a comprehensive list of iron-rich vegan foods that can help you boost your energy and immunity.
Omega-3
Omega-3 is an essential fatty acid that can be found in flaxseeds, chia seeds, walnuts, and other foods. It has been shown to have a positive effect on heart health and brain health.
The recommended daily intake of omega-3s is:
- 1 gram for adults with no disease risk factors or chronic conditions
- 2 grams for pregnant women and nursing mothers
| Food | Omega-3 Content |
|---|---|
| Flaxseeds | 1.6g per tablespoon |
| Chia Seeds | 2.3g per tablespoon |
| Walnuts | 2.5g per ounce |
| Wild Salmon (Alaska Salmon) | 1.1g per 3.5 ounces |
| Fortified Orange Juice (Tropicana) | 0.5g per 8-ounce cup |
Omega-3 is an essential fatty acid that is important for heart health and brain function. The table shows some foods that are high in omega-3 fatty acids and their corresponding content per serving. Including these foods in your diet can help increase your consumption of omega-3s.
Vitamin C
Vitamin C is one of the most important vitamins for vegans to take. It’s an antioxidant, which means it helps fight free radical damage in the body. Free radicals are molecules that can cause cellular damage and lead to cancer, heart disease and other diseases of aging.
Vitamin C is essential for wound healing because it helps build collagen, a structural protein in connective tissue that gives skin its elasticity and strength.
Vitamin C also assists in iron absorption; without enough vitamin C you could be deficient in this important mineral that aids red blood cell production, among other functions.
Part of why vegans need to take vitamin C supplements is because they don’t eat as many fruits and vegetables as omnivores or lacto-ovo vegetarians do (a diet high in fresh produce generally provides enough vitamin C).
Vegans typically won’t get all their daily recommended intake of 100 mg through food alone—so taking a supplement like Garden of Life Vitamin Code Raw One for Women makes sense for optimal wellness
15 Easy Ways to Get Enough Protein on a Vegan Diet: Vegans sometimes struggle to get enough protein on their diet, but there are many plant-based sources of protein that can help. Check out our article on 15 Easy Ways to Get Enough Protein on a Vegan Diet to learn more about vegan protein sources and how to incorporate them into your diet.
Iodine
Iodine is an essential mineral that your body needs to produce thyroid hormones. These hormones regulate metabolism, which means they affect almost every part of your body including your energy levels and weight.
As such, it’s crucial to get enough iodine in your diet.
But what are the best vegan sources of iodine? Here are five options:
- Seaweed (56 mcg per serving)
- Soyfoods (2-3 mcg per serving) For example, a half cup of soybeans or a third cup of tempeh has around 1-2 mcg of iodine; one cup of tofu has 11-12 mcg
The Ultimate Vegan Fitness Guide: How to Build Muscle on a Plant-Based Diet: Building muscle on a plant-based diet may seem a challenge, but it’s possible with the right approach. Our guide on The Ultimate Vegan Fitness Guide gives tips on how to build muscle on a plant-based diet and includes a comprehensive workout plan.
Zinc
Zinc is a trace mineral that plays an important role in the body’s immune system. It also helps maintain healthy skin and hair. Zinc-rich foods include shellfish, legumes and whole grains.
If you’re not getting enough zinc from your diet, taking a supplement may be beneficial for you. However, when buying supplements it’s important to make sure they contain zinc gluconate or chelated forms of zinc such as citrate or amino acid chelates (e.g., calcium diglutinate).
These are preferred because they have better absorption than other types of minerals found in supplements such as carbonate or oxide forms of zinc
Conclusion
There are so many vitamins and minerals that you need as a vegan, especially if you’re exercising regularly. So make sure to take your supplements!
Further Reading
The 7 Best Vitamins You Need for Optimal Health: This article from VegNews lists seven vitamins that are important for overall health and well-being.
The Best Vegan Supplements for Every Health Need: Women’s Health magazine shares a list of the best vegan supplements for a variety of health needs, including bone health, sleep, and immunity.
The Best Vegan Supplements to Support Your Body Inside and Out: This article from What’s Good by The Vitamin Shoppe provides detailed information on vegan supplements for immune support, digestion, brain health, and more.
FAQs
What are vegan supplements?
Vegan supplements are dietary supplements that are made without any animal-derived ingredients, including gelatin and other animal byproducts.
Do vegans need supplements?
As with any diet, vegans can benefit from taking supplements to ensure that they are getting enough of certain nutrients. Consult with a healthcare professional to determine which supplements may be right for you.
What are the essential nutrients for vegans?
Some nutrients that may be more difficult to obtain on a vegan diet include vitamin B12, iron, calcium, omega-3 fatty acids, and vitamin D.
What are some vegan sources of protein?
Plant-based sources of protein include lentils, chickpeas, tofu, tempeh, quinoa, and nuts and seeds.
Can vegan supplements be taken instead of a balanced diet?
While supplements can be helpful in ensuring that you are getting enough of certain nutrients, they should not be viewed as a replacement for a balanced and varied diet.
Hi! My name is Hellen James, and I’m a vegan lifestyle enthusiast. I’ve been living the vegan lifestyle for over 10 years now, and it’s been one of the best decisions I’ve ever made. The food is amazing, the community is incredible, and there’s no way I could go back after experiencing all this firsthand.
