Choosing the Best Vegan Supplements For Your Plant-Based Lifestyle

Introduction

You probably went vegan with the best intentions, whether it was for health, environmental reasons, or animal welfare. However, without careful planning, a vegan diet can sometimes do more harm than good.

Many people who transition to a plant-based or vegan diet find themselves struggling with low energy, weakened immunity, or other health issues, often because they’re unaware of the specific nutrients that may be missing from their diet once animal products are eliminated.

While it’s definitely possible to thrive on a plant-based diet, the risks of developing nutrient deficiencies is real if you’re not eating a well-balanced diet or are not supplementing to fill in nutrient gaps.

That’s why understanding the role of vegan supplements is crucial for anyone looking to be in the best health on a plant-based diet. With the right approach to supplementation, you can ensure your vegan diet supports your well-being, rather than leaving you vulnerable to potential health problems.

Here, we break down which nutrients are commonly missing on a vegan diet, when to consider supplementation, and how to choose the best vegan supplements for your unique lifestyle.

Understanding Nutritional Needs on a Vegan Diet

It is commonly a myth to state that you can get all of your necessary nutrients in sufficient amounts from plant food alone. Some are either not readily available in plant-based foods or are present in forms that are less bioavailable compared to their animal-derived counterparts. Nutrients commonly of concern include:

Vitamin B12

Vitamin B12 is crucial for nerve function and the production of red blood cells (1). Unfortunately, it’s almost exclusively found in animal products, making it a common deficiency among vegans and plant-based eaters. One study found that 60% of vegetarians were deficient in B12 (2). Vegan vitamin B12 deficiency can lead to anemia, nerve damage, and cognitive difficulties (3). More recent studies have shown a link between B12 deficiency and dementia, and just three months of B12 replacement therapy led to improved cognition and symptoms in 80% of trial participants (4). Learn more about the science behind vitamin B12 and the risk for B12 deficiency here.

Iron

Iron is vital for oxygen transport in the blood. While plant foods like lentils and spinach contain iron, it is in the form of non-heme iron and is therefore less easily absorbed by the body compared to heme iron from animal sources (5). This is why vegans and plant-based eaters should assess their risk for iron deficiency. Vegans can consider consuming iron-rich foods alongside vitamin C-rich foods to enhance absorption or consider a vegan iron supplement, particularly for women of childbearing age.

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are essential for brain health and cardiovascular function. While flaxseeds, chia seeds, and walnuts provide ALA, a precursor to EPA and DHA, the conversion rate to these active forms is low (6). Algal oil supplements, derived from marine algae, are a direct and effective vegan source of EPA and DHA. The health benefits of omega-3s, and more specifically EPA and DHA, are described in detail here.

Vitamin D

Vitamin D is essential for bone health, immune function, and mood regulation. It’s naturally synthesized in the skin through sun exposure, but plant-based eaters living in regions with limited sunlight or those who spend little time outdoors may struggle to maintain adequate levels. Vegan vitamin D3 supplements sourced from lichen can help maintain optimal levels. Learn more about the power of vitamin D and your risk for vitamin D deficiency here.

Iodine

Iodine is critical for thyroid function, which regulates metabolism and energy production. Since iodine is primarily found in seafood and dairy products, vegans and plant-based eaters are at risk of deficiency. Studies have shown the possibility of iodine deficiency when following a vegan diet, especially amongst women (7).

Protein

Protein is a macronutrient that supports muscle repair, immune function, and overall energy levels. While it’s possible to get adequate protein from a vegan diet by consuming a variety of legumes, grains, nuts, and seeds, some individuals may find it challenging to meet their protein needs. In these cases, a vegan protein powder supplement can be a convenient way to ensure adequate intake, especially for those with higher protein needs, such as athletes.

When to Consider Supplementation

Knowing when to supplement is just as important as knowing what to supplement. Many people think that supplements are only necessary when there is a diagnosed deficiency. In reality, supplements play a preventive role in maintaining optimal health and can support areas that might be lacking in your diet. Some key situations where supplementation may be particularly beneficial include:

Restrictive Diets: Individuals who follow restrictive diets such as veganism could benefit from vegan supplementation since animal products are eliminated from the diet. Read more about a scientist's tips for a well-balanced plant-based diet.

Pregnancy: Pregnant women have increased needs for specific nutrients such as folic acid, iron, and DHA to support the growing baby’s development.

Aging: As we age, our bodies become less efficient at absorbing nutrients like B12 and vitamin D, making supplementation more important.

Active Lifestyles: Those with active lifestyles or those who engage in intense physical exercise have higher demands for nutrients like protein, iron, and B vitamins. Supplements can help meet these increased needs.

How to Choose The Right Vegan Supplements

Choosing the right vegan supplements is crucial for ensuring they are effective and safe. Before choosing any supplements, it’s important to assess your individual needs. Consider your diet, lifestyle, and any symptoms you may be experiencing. A healthcare provider or a registered dietitian can help you identify potential nutrient gaps and recommend the right vegan supplements for your situation.

Once you determine which supplements are right for you, consider the following when making your decision:

Quality and Purity

Not all supplements are created equal. When choosing supplements, look for high-quality, third-party tested products that are free from contaminants and unnecessary additives and fillers. Transparency in labeling is also important, so make sure to look for doses written on the label so you know exactly how much you’re getting.

Bioavailable Nutrients

Bioavailability refers to how well your body can absorb and utilize the nutrients in a supplement. Choose supplements that use forms of nutrients known for their high bioavailability, such as methylcobalamin for B12 or algal oil for omega-3s. This ensures you’re getting the most out of your supplements.

Sourcing and Sustainability

Ethical sourcing and sustainability are important considerations. Look for supplements that are ethically sourced, sustainably produced, and align with your values. For example, algal oil is a sustainable source of omega-3s that doesn’t deplete marine life.

The plant-based essentials vegan multivitamin is the perfect solution that meets these criteria for those following a vegan or plant-based diet and are looking for extra support. Shop the all-in-one vegan multivitamin here.

Conclusion

With the right planning and supplementation, following a vegan or plant-based diet can be very beneficial, both to your health and to our planet. Supplementing with a vegan all-in-one supplement can provide you with a little extra support to help you stay at your best, both mentally and physically. Whether you’re new to veganism or have been following a plant-based lifestyle for 10 years, taking the time to assess your nutrient needs and choosing high-quality, vegan supplements can make a big difference.

References

1. Ankar A, Kumar A. Vitamin B12 Deficiency. [Updated 2022 Oct 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441923/
2. Crane, M. G., Sample, C., Patchett, S., & Register, U. D. (1994). Vitamin B₁₂Studies in Toal Vegetarians (Vegans). Journal of Nutritional Medicine, 4(4), 419–430. https://doi.org/10.3109/13590849409003591
3. Hasbaoui BE, Mebrouk N, Saghir S, Yajouri AE, Abilkassem R, Agadr A. Vitamin B12 deficiency: case report and review of literature. Pan Afr Med J. 2021 Mar 4;38:237. doi: 10.11604/pamj.2021.38.237.20967. PMID: 34046142; PMCID: PMC8140678.
4. Jatoi S, Hafeez A, Riaz SU, Ali A, Ghauri MI, Zehra M. Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia. Cureus. 2020 Feb 13;12(2):e6976. doi: 10.7759/cureus.6976. PMID: 32206454; PMCID: PMC7077099.
5. Skolmowska D, Głąbska D. Analysis of Heme and Non-Heme Iron Intake and Iron Dietary Sources in Adolescent Menstruating Females in a National Polish Sample. Nutrients. 2019 May 10;11(5):1049. doi: 10.3390/nu11051049. PMID: 31083370; PMCID: PMC6567869.
6. Saunders AV, Davis BC, Garg ML. Omega-3 polyunsaturated fatty acids and vegetarian diets. Med J Aust. 2013 Aug 19;199(S4):S22-6. doi: 10.5694/mja11.11507. 
7. Leung AM, et al. Iodine status and thyroid function of Boston-area vegetarians and vegans. J Clin Endocrinol Metab. 2011 Aug;96(8):E1303-7. doi: 10.1210/jc.2011-0256.