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The Top 5 Daily Supplements for Vegans
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Introduction: Top 5 Daily Supplements for Vegan
So you’ve stocked up on delicious vegan cookbooks, filled your pantry with grains, greens, and legumes, and maybe even perfected your tofu scramble. But here’s a reality check: even the most well-planned vegan diet can miss the mark on a few key nutrients. That’s where daily supplements for vegans come in.
Of course, food should always be your first source of nourishment. But sometimes, you need a little backup—especially when it comes to nutrients that are difficult (or nearly impossible) to get from plant-based sources alone.
In this guide, we’ll break down why certain supplements for vegans are necessary, what to look for in a quality product, and the top 5 supplements that can help you stay energized, sharp, and thriving on your plant-based journey.
Why Vegans May Need Supplements
While a plant-based diet is packed with fiber, antioxidants, and phytonutrients, it can lack certain nutrients that are more commonly found in animal-based products. And no, this isn’t a knock on veganism—just a fact of nutritional bioavailability.
Several well-respected studies (such as those published in The American Journal of Clinical Nutrition and Nutrients) show that vegans are more likely to be low in key nutrients like vitamin B12, iron, omega-3 fatty acids, and vitamin D.1
To be clear: this doesn’t mean a vegan diet is unhealthy. It simply means that supplementing wisely can help you maintain long-term wellness, especially if you’re active, pregnant, or navigating a demanding schedule.
What to Look for in Vegan Supplements
When choosing supplements for vegans, here are a few things to keep in mind:
- Certified vegan or labeled as plant-based
- Third-party tested for purity and potency (NSF, USP, or ConsumerLab certified)
- Free from common allergens like dairy, soy, gluten, or artificial fillers
- Bioavailable forms like methylated B12 (methylcobalamin) or algae-based DHA
- Transparent labeling—no hidden animal-derived ingredients
Tip: Be cautious with gelatin capsules, which are often derived from animal collagen. Look for supplements with cellulose-based capsules instead.
The 5 Most Important Supplements for Vegans
Let’s break down the most common nutrient gaps in vegan diets—and which supplements best fill those gaps. The following supplements have been picked based on the above guidelines for choosing supplements.
Vitamin B12
Why you need it: Essential for red blood cell formation, nerve function, and DNA synthesis. Since B12 is found almost exclusively in animal products, supplementation is critical.
Top Pick: Future Kind Essential Vegan B12
- Form: Methylcobalamin (highly bioavailable)
- Bonus: Also includes D3 and Omega-3
- Pros: Tastes great, third-party tested, tailored for vegans
- Cons: Must be refrigerated after opening
Vitamin D3 (Plant-Based)
Why you need it: Supports immune function, bone health, and mood regulation. D3 is the more absorbable form, and plant-based versions are sourced from lichen.
Top Pick: Hum Nutrition Here Comes the Sun D3
- Form: Lichen-sourced D3
- Pros: Non-GMO, gluten-free, verified vegan
- Cons: Capsule form may not suit those who prefer gummies
Omega-3 DHA/EPA (Algae Oil)
Why you need it: Omega-3s help reduce inflammation, support brain health, and maintain healthy vision. Algae oil is the best vegan source of both DHA and EPA.
Top Pick: Ovega-3 Plant-Based Omega-3
- Form: Algae-sourced softgels
- Pros: High-dose EPA/DHA, no fishy aftertaste, Non-GMO and Vegan Certified, third-party tested for purity
- Cons: Capsule is slightly large; contains carrageenan, which some individuals avoid
- Customer Tip: Many reviewers say it’s easy to digest and great for those switching from fish oil supplements without sacrificing potency.
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Iron (Non-Constipating Formula)
Why you need it: Iron helps carry oxygen in the blood and prevents fatigue. Vegan diets may fall short on highly absorbable heme iron, found in animal products.
Top Pick: MegaFood Blood Builder
- Form: Non-heme iron with vitamin C for absorption
- Pros: Gentle on the stomach, whole-food based, great for energy
- Cons: Slightly larger tablet size
Multivitamin (Vegan-Specific Blend)
Why you need it: Covers multiple nutritional bases, especially for busy lifestyles or when your diet isn’t perfectly balanced every day.
Top Pick: Deva Vegan Multivitamin
- Form: One-a-day tablet
- Includes: B12, iron, iodine, zinc, D2, and more
- Pros: Affordable, easy to take, made for vegans
- Cons: Contains vitamin D2 instead of D3
Bonus Consideration
Depending on your lifestyle, diet, and needs, you might also consider:
- Calcium: Especially if you’re not consuming many fortified plant milks or leafy greens
- Zinc: Supports immunity and skin health
- Iodine: Often low in vegan diets unless you consume seaweed or iodized salt regularly
Always consult a registered dietitian or healthcare provider before adding a new supplement to your routine—especially if you’re pregnant, breastfeeding, or managing a health condition.
Daily Supplement Tips for Vegans
To make sure your supplements are effective and hassle-free, keep these tips in mind:
- Take fat-soluble vitamins (D, A, E, K) with a meal that includes healthy fats
- Store oils (like Omega-3) in a cool, dark place
- Set a reminder or pair your supplement with a daily habit (like brushing your teeth)
- Track how you feel—energy, digestion, sleep—and adjust as needed
Conclusion: Supporting Your Vegan Diet the Smart Way
Choosing a vegan lifestyle supports your health, animal welfare, and the planet. Still, even well-planned plant-based diets can fall short in key nutrients. That’s why adding third-party tested, evidence-based supplements for vegans is so important. The five we’ve highlighted—from B12 to omega-3s—offer a strong foundation for daily wellness. Start building your optimal vegan health plan today by choosing high-quality brands you can trust.
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Disclaimer: This content is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare provider before making dietary changes.
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References:
- Neufingerl, N., & Eilander, A. (2021). Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review. Nutrients, 14(1), 29. https://doi.org/10.3390/nu14010029
About the Author
Jalaine McCaskill, founder of Tweaksly, offers practical, research-based nutrition tips and reviews to make healthy eating simple and achievable.