The Supplements Many Vegans Consider Taking (And Why)
When I first started eating more plant-based meals, I assumed that if I ate enough vegetables, beans, nuts, and whole grains, I’d automatically get everything my body needed.
It turns out nutrition is a little more complicated than that.
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Medical Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting any new supplement or making significant changes to your diet.
A well-planned vegan diet can absolutely be nutritious, but there are a few nutrients that many vegans choose to pay closer attention to. Depending on your diet, lifestyle, age, and individual health needs, your doctor or registered dietitian may recommend certain supplements.
I spent time researching the nutrients that come up most often in vegan nutrition discussions. Here’s what I found, along with why many people choose to supplement and some of the most popular options available.
If I Were Starting a Vegan Diet Today
🥬 Looking for one supplement most vegans consider? → Vitamin B12
☀️ Don’t get much sunlight? → Vegan Vitamin D3
🧠 Want plant-based omega-3s? → Algae Oil
🩸 Concerned about iron? → Talk to your doctor before supplementing.
🥛 Not drinking fortified plant milk? → Check your calcium intake.
1. Vitamin B12
⭐⭐⭐⭐⭐ The One Most Experts Recommend
Buy Now → A whole-food vitamin made from raw, organic ingredients
Garden of Life
This whole-food vitamin B12 supplement is made with raw, organic ingredients and probiotics. It’s a great option for vegans looking for a clean formula that goes beyond just vitamin B12.
ALSO CONSIDER
Why I Think It’s Worth Looking At
If there’s one supplement that consistently comes up when researching vegan nutrition, it’s vitamin B12.
Unlike many other nutrients, reliable natural plant sources of B12 are very limited, which is why many health organizations recommend supplementation or fortified foods for people following vegan diets.
Other Popular Choices
2. Vitamin D3
⭐⭐⭐⭐⭐ Especially Helpful During Winter
Buy Now → A plant-based vitamin D3 made from sustainably sourced lichen
Future Kind
This vegan vitamin D3 supplement is sourced from plant-based lichen instead of lanolin, making it a great choice for anyone following a vegan lifestyle. It’s non-GMO, sugar-free, and provides 2,500 IU of vitamin D3 to help support healthy bones, muscles, and immune function.
Many people—not just vegans—have low vitamin D levels, particularly if they spend little time outdoors or live in colder climates.
Vegan vitamin D3 made from lichen has become much easier to find in recent years.
Other Popular Choices
3. Algae Omega-3
⭐⭐⭐⭐⭐ Plant-Based Alternative to Fish Oil
Buy Now → A premium plant-based omega-3 from algae
Nordic
This vegan omega-3 supplement provides DHA and EPA directly from algae—the original source of omega-3s found in fish. I like that it’s made by a trusted supplement brand and offers an easy way for vegans to support brain, heart, and eye health without using fish oil.
ALSO CONSIDER
Fish actually obtain DHA and EPA from algae, so many vegans skip the fish altogether and choose algae oil directly.
If you’re looking for a vegan source of long-chain omega-3s, this is usually the supplement people consider.
Other Popular Choices
4. Iron
⭐⭐⭐⭐☆ Only If You Need It
Buy Now → A more-customizable option, but with some flaws
Mega Food
This powerful pump is a more-affordable alternative to our top pick, but it’s slightly larger, and it’s more complicated to set up and take apart.
ALSO CONSIDER
Iron deserves a little more caution.
Many plant foods naturally contain iron, including lentils, beans, tofu, spinach, pumpkin seeds, and fortified cereals.
Rather than automatically taking an iron supplement, it’s generally best to speak with your healthcare provider and have your iron levels checked first.
5. Zinc
⭐⭐⭐⭐☆ Supports Everyday Nutrition
Buy Now → A whole-food zinc supplement with added vitamin C
Garden of Life Vitamin Code Raw Zinc
This whole-food zinc supplement provides 30 mg of zinc along with vitamin C, probiotics, and digestive enzymes to support immune health, skin, and overall wellness. I like that it’s made with raw, plant-based ingredients, making it a great choice for anyone looking for a clean, vegan-friendly formula beyond a basic zinc supplement.
ALSO CONSIDER
Zinc is found in beans, nuts, seeds, and whole grains, but absorption from plant foods can sometimes be lower than from animal foods.
Some vegans choose a supplement, while others simply focus on eating a wide variety of zinc-rich foods.
Other Brands I Recommend
6. Calcium
⭐⭐⭐⭐☆ Not Just About Dairy
Buy Now → A whole-food calcium supplement made from organic plants
Garden of Life
This vegan calcium supplement is made from sustainably harvested organic algae and pairs calcium with plant-based vitamin D3, vitamin K2, and magnesium to help support healthy bones. I like that it uses certified organic, whole-food ingredients and includes the key nutrients that work together to support calcium absorption, making it much more than a basic calcium supplement.
ALSO CONSIDER
Many people assume vegans automatically need calcium supplements.
In reality, plenty of people get enough calcium through fortified plant milks, tofu made with calcium sulfate, leafy greens, almonds, and fortified yogurt alternatives.
A supplement may still be appropriate for some people depending on their diet.
Other Popular Choices
7. Iodine
⭐⭐⭐⭐☆ Easy to Overlook
Buy Now → An easy-to-take liquid iodine supplement
MaryRuth Organics
This vegan liquid iodine supplement provides iodine in an easy-to-measure liquid formula, making it a great option for anyone who prefers not to swallow capsules. I like that it’s made with clean, non-GMO ingredients, is sugar-free, and allows for flexible dosing while helping support healthy thyroid function.
ALSO CONSIDER
Iodine is important for healthy thyroid function.
If you regularly use iodized salt or eat moderate amounts of seaweed, you may already be getting enough.
Others choose a supplement after discussing it with their healthcare provider.
Food First Whenever Possible
I always think of supplements as exactly that—a supplement to a healthy diet, not a replacement for one.
Eating a wide variety of beans, lentils, tofu, tempeh, vegetables, fruits, whole grains, nuts, and seeds should still be the foundation of a healthy vegan lifestyle.
Frequently Asked Questions
Do all vegans need supplements?
No. Individual needs vary based on diet, fortified foods, lifestyle, and health. It’s always a good idea to discuss supplementation with your healthcare provider.
Is vitamin B12 important for vegans?
Yes. Vitamin B12 is one of the nutrients most commonly recommended for people following a vegan diet because reliable natural plant sources are limited.
Should I take iron just because I’m vegan?
Not necessarily. Many plant foods contain iron, and supplementation is usually best based on blood work and medical advice.
Are vegan omega-3 supplements made from fish?
No. Most vegan omega-3 supplements use algae, which is the original source of DHA and EPA.
More Vegan Tips
- Casein, Rennet And Albumin: The Dairy-Free Minefield You Didn’t Know Existed
- Are Your Vitamins Vegan? The Shocking Truth Behind Supplements
- Vegan Iron Alerts: 5 Mistakes You Can’t Afford to Make
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