What Vitamins & Supplements Should Vegans Take?

A vegan diet can be full of flavour and variety, offering plenty of ways to enjoy nutritious plant-based foods. But even with a balanced, varied diet, there are certain nutrients that may be more difficult to obtain from plant-based foods alone.

Whilst a healthy diet should always come first, supplements can be a convenient way to help fill any nutritional gaps – particularly when specific nutrients are less abundant in vegan foods.

If you’ve ever wondered what vitamins and supplements vegans should take, it often comes down to which nutrients are harder to find in plant-based foods, such as vitamin B12 or vitamin D.

7 Important vitamins every vegan should take

If you follow a vegan diet, some nutrients may be naturally harder to obtain from food. Including a carefully chosen selection of vegan supplements can help support your nutritional intake.

1. Vitamin B12

Vitamin B12 contributes to the reduction of tiredness and fatigue as well as normal function of the immune system. It’s primarily found in animal-based foods such as meat, fish and cheese, which means those following a vegan diet may particularly benefit from supplementation.

You may consider taking our vitamin B supplement including vitamin B12 to help support your intake.

2. Vitamin D

Vitamin D contributes to the maintenance of normal bones, teeth and muscle function and it also supports the normal function of the immune system. The body can make vitamin D when skin is exposed to sunlight, though in the UK, sunshine levels are lower in autumn and winter, meaning many people may not get enough from sunlight alone.

Our Vitamin D supplement may therefore be a good option for those following a vegan diet. According to the NHS, everyone should consider taking a daily vitamin D supplement during the autumn and winter months.

3. Iron

Iron contributes to the normal formation of red blood cells and haemoglobin, which together transport oxygen around the body. Although iron is present in some plant foods such as lentils, nuts seeds and spinach, it’s harder to absorb than iron found in animal sources. Pairing plant-based iron sources with vitamin C-rich foods, such as peppers or citrus fruit, may help increase absorption.

You may also want to consider our iron supplement to help support your intake.

4. Calcium

Calcium contributes to the maintenance of normal bones and teeth, and contributes to normal muscle function. It’s typically found in dairy foods, but there are plenty of plant-based sources too – such as fortified plant milks, tofu and leafy greens.

If you’re unsure whether you’re getting enough calcium through food alone, vegan calcium supplements can be a helpful addition.

5. Omega-3 (ALA, EPA & DHA)

Omega-3 fatty acids are important for overall wellbeing. While ALA (alpha-linolenic acid) is found in flaxseed, chia seeds and walnuts, the long-chain omega-3s EPA and DHA are mainly found in oily fish and contribute to the normal function of the heart.

Vegan-friendly omega-3 supplements made from algae may provide a direct source of EPA and DHA for those following a plant-based diet, with options such as Wellkid Marvel Omega-3 and Wellkid Peppa Pig Omega-3 available for children

6. Iodine

Iodine contributes to the normal thyroid function. Plant-based diets may sometimes be low in iodine due to the mineral depletion in our soils, including iodine. Seaweed contains a high amount of iodine, though levels are not guaranteed.

Vegan iodine supplements can help support your intake, especially if you rarely eat seaweed or fortified foods.

7. Zinc

Zinc contributes to the normal function of the immune system, as well as the maintenance of normal skin, hair, nails and vision. Zinc sourced from plant based foods have less absorption compared to animal foods, which has a higher absorption rate. As zinc is a mineral our body needs for so many functions it’s important to check you’re having enough of this important mineral.You can consider our Zinc supplement to support your diet.

When should vegans consider supplements?

A well-planned vegan diet may provide many of the nutrients your body needs, though some are less easily absorbed through plant-based foods. Nutrients like vitamin B12, iron, iodine and omega-3 may be especially important to monitor.

Knowing what supplements vegans should take may help you make confident choices about supporting your nutritional intake throughout the year.

If you’re unsure whether your diet provides enough of these nutrients, or you’re experiencing changes in your energy or wellbeing, it’s best to speak to a GP or qualified health professional for personalised advice.

How to choose vegan supplements

When choosing supplements, look for reputable brands that meet high-quality standards. Check the label for recognised certifications such as The Vegan Society logo or confirmation that the product is plant-based and non-GMO.

You may find that a vegan multivitamin is a simple way to round out your diet. Wellwoman Vegan provides 24 nutrients, including vitamin B12 and iron, while Wellman Gummies also include vitamin B12. These nutrients contribute to normal energy release and red blood cell formation.

You can browse the full range of Vitabiotics vegan supplements for options that support your lifestyle.

FAQs

What vitamins should a vegan woman take?

Women following a vegan diet may want to pay extra attention to certain nutrients that are less common in plant-based foods, such as vitamin B12, iron, calcium, iodine and vitamin D. The UK Department of Health also recommends that everyone consider a daily vitamin D supplement, particularly during the autumn and winter. A tailored multivitamin like Wellwoman Vegan, with 24 nutrients specially formulated for women following a plant-based lifestyle, can be a convenient way to support your nutritional intake.

Can vegans get all vitamins from food alone?

Whilst it’s possible to get many nutrients from a balanced vegan diet, certain ones like vitamin B12 and vitamin D are less readily available. Supplements may be a helpful way to support your intake, especially during winter or busy lifestyle periods.

How much B12 should a vegan take?

The NHS recommends adults get around 1.5 micrograms of vitamin B12 a day. Many supplements contain this level or higher, but always check the product label and consult a healthcare professional if you’re unsure.

Which supplements are vegan-friendly?

Vitabiotics offers a wide selection of supplements suitable for vegans, including the Wellwoman Vegan and Wellman Gummies, Pregnacare Gummies, Wellkid Peppa Pig & Marvel collections for children. Each product clearly states if it’s vegan-friendly under the nutritional information tab.

Conclusion

Following a vegan diet can provide many benefits when it’s balanced and varied, though some nutrients may need a little extra attention. Vitamins such as B12 and D, and minerals like iron, calcium, iodine and zinc, may all play important roles in supporting your overall health and wellbeing.

If you find it difficult to obtain these through food alone, adding targeted supplements can be a helpful way to support your nutritional intake.