Going vegan offers numerous health benefits, but ensuring you’re getting all the necessary nutrients can be challenging. To help you out, we’ve gathered insights from experts on their favourite vegan supplements. Here’s everything you need to know to stay healthy and energised on a plant-based diet!
1. Vitamin B12
Think you’re getting enough B12 from plant-based meals? I’d reconsider that if I were you, and here’s why. B12 is naturally found almost exclusively in animal products, making it essential for vegans to take a supplement.
Experts recommend methylcobalamin, a form of B12 easily absorbed by the body.
Regular intake of B12 supplements can prevent deficiencies that lead to fatigue, anaemia, and neurological issues.
Fortified foods like plant-based milk and nutritional yeast can also provide B12, but supplements ensure you consistently get an adequate amount.
2. Iron Supplements
There’s more!
Iron is vital for transporting oxygen throughout the body and maintaining energy levels. Plant-based sources of iron, like lentils, spinach, and quinoa, are non-heme iron, which is not as easily absorbed as the heme iron found in animal products.
Taking an iron supplement can help bridge this gap.
Here’s a great solution to adapt—vitamin C.
This supplement enhances iron absorption, so consider taking it with a glass of orange juice or alongside vitamin C-rich foods.
Regular iron supplementation can prevent iron-deficiency anaemia, which is particularly common in women of childbearing age.
3. Omega-3 Sources
For omega-3 sources, here are expert alternatives you should consider: flaxseeds, chia seeds, and walnuts. While fish oil is a common source, vegans can turn to this excellent source of ALA, another type of omega-3.
However, converting ALA to DHA and EPA in the body is inefficient, so supplementing with algae oil ensures you get sufficient amounts of these crucial nutrients.
Omega-3 fatty acids are essential for brain health, reducing inflammation, and supporting heart health.
4. Vitamin D
Speaking of vitamin D, sunlight naturally comes to mind as a great source. The body produces vitamin D when exposed to sunlight, but this can be challenging in the UK, especially during winter.
Experts recommend taking a vitamin D2 or D3 supplement.
While vitamin D2 is always vegan, choose a vitamin D3 supplement derived from lichen, a plant source. Regular supplementation helps maintain optimal blood levels of vitamin D, supporting overall health and well-being.
5. Calcium Options
What if I told you calcium is the way to go for strong bones and teeth, muscle function, and nerve signalling?
While leafy greens, tofu, and fortified plant milk are good sources of calcium, supplements can help ensure you meet your daily requirements, especially if you have dietary restrictions.
Here’s a strategy to boost your intake. Calcium supplements are best absorbed when taken in small doses throughout the day. Look for calcium citrate, which is more easily absorbed than calcium carbonate, especially if taken without food.
Adequate calcium intake is essential for preventing osteoporosis and maintaining bone density.
6. Protein Powders
Protein is key to staying strong and healthy. It’s essential for muscle repair, immune function, and overall health.
While a well-planned vegan diet can provide sufficient protein, protein powders are convenient for meeting one’s needs, especially for athletes and active individuals.
Boost your nutrition effortlessly by consuming Plant-based protein powders made from peas, hemp, rice, or soy.
These powders can be easily added to smoothies, oatmeal, or baked goods, making it simple to boost your protein intake without much effort. Opt for a protein powder with a complete amino acid profile for the best results.
7. Probiotics
Gut health on your mind? You need this. Probiotics are beneficial bacteria that support digestive health, boost the immune system, and may even improve mood.
Fermented foods like sauerkraut, kimchi, and miso are natural sources, but a daily probiotic supplement can ensure you get enough of these friendly bacteria.
Look for a high-quality probiotic supplement with multiple strains of bacteria and a high CFU count (colony-forming units). Probiotics can help maintain a healthy gut flora, improve digestion, and enhance overall health.
8. Zinc Supplements
Ensuring you get enough zinc is essential for maintaining good health. Zinc is crucial for immune function, wound healing, and DNA synthesis.
While plant foods like beans, nuts, and whole grains contain zinc, the bioavailability of these sources is lower than that of animal products. This is why supplementing with zinc can be beneficial for vegans to ensure adequate intake.
Choose a zinc supplement that provides 50-100% of the recommended intake to avoid deficiencies. Be cautious with dosage, as too much zinc can interfere with the absorption of other minerals.
Regular supplementation supports your immune system and overall health, making it a vital addition to your vegan diet.
9. Multivitamins
Think you need a multivitamin? You probably do. A well-rounded vegan multivitamin can cover multiple nutritional bases, providing essential vitamins and minerals that might be lacking in your diet.
These include vitamin B12, iron, vitamin D, calcium, and zinc. Taking a multivitamin daily can provide peace of mind that you’re meeting your nutritional needs.
When choosing a multivitamin, look for one specifically formulated for vegans. This ensures it contains no animal-derived ingredients and focuses on nutrients that might be missing from a plant-based diet.
Simplify your supplementation routine by opting for a multivitamin that combines several essential nutrients into one convenient dose.
Here’s how to choose the best one. Check for certifications like Vegan Society approval.
Multivitamins can simplify your supplementation routine by combining several essential nutrients into one convenient dose. This can be particularly beneficial for busy individuals struggling to remember multiple supplements daily.
10. Magnesium
A game-changer for your daily routine. Magnesium is vital in muscle function, nerve signalling, and energy production.
It also helps regulate mood and sleep. While nuts, seeds, and leafy greens are good sources of magnesium, supplementation can be beneficial, especially if you experience high stress or intense physical activity.
Magnesium supplements come in various forms, such as magnesium citrate and magnesium glycinate, which are more easily absorbed by the body.
Regular intake can help alleviate muscle cramps, improve sleep quality, and reduce stress, enhancing overall well-being.
Incorporating magnesium into your supplement routine can also support cardiovascular health by maintaining proper blood pressure levels and preventing heart disease.
Additionally, magnesium plays a crucial role in bone health by helping to assimilate calcium into the bones. Ensuring adequate magnesium intake can prevent bone-related issues, such as osteoporosis.
Stay Healthy with These Vegan Supplements
Incorporating these expert-recommended vegan supplements into your daily routine can help you meet all your nutritional needs and maintain optimal health. From Vitamin B12 and iron to probiotics and magnesium, these supplements support your health, making your vegan lifestyle easy and sustainable.
I’m the founder and editor-in-chief at GetVedgy. As a former meat eater who only recently made a commitment to veganism, I’ve spent a lot of time over the last couple of years researching the subject. It felt like a good idea to share what I’ve learnt and help to answer the questions I’ve had that no doubt many others’ will also have.