So you've made the switch to a plant-based lifestyle, or you're thinking about it, and now you're wondering how to make sure your body gets everything it needs. Good news first: well-planned vegan diets are healthful and nutritionally adequate at every stage of life, according to the Academy of Nutrition and Dietetics. But a few nutrients are harder to get from plants alone. Here are the supplements that matter most, and how to choose good ones.
Why do vegans need supplements?
Most nutrients are easy to get from a varied plant-based diet. A handful are not, because they're found mainly in animal foods, made by bacteria or the sun, or present in plants in forms the body uses less efficiently. Vitamin B12 is the big one, followed by vitamin D, the long-chain omega-3s DHA and EPA, and for some people protein. Supplements fill those specific gaps; they don't replace a varied, colorful diet.
Which supplements do vegans need most?
1. Vitamin B12 (the non-negotiable)
This is the one every vegan needs. Vitamin B12 is found naturally almost only in animal foods, so the Academy of Nutrition and Dietetics states plainly that vegans need reliable sources of vitamin B12, such as fortified foods or supplements. B12 is essential for red blood cell formation, nerve function and DNA synthesis, and a deficiency can take years to show up, so don't wait for symptoms. Our Vitamin B12 Chewables deliver 1,500 mcg of bioactive methylcobalamin in an organic raspberry chewable.
2. Vitamin D
Your skin makes vitamin D from sunlight, but in winter, at northern latitudes, with darker skin or if you mostly stay indoors, it's hard to make enough. Few foods contain much, and many vitamin D3 supplements are made from lanolin (sheep's wool). Vegan D3 made from lichen is now widely available. Adults up to 70 need 600 IU (15 mcg) a day, and 800 IU after that.
Our Sol Food High Potency pairs 5,000 IU of plant-based vitamin D3 from lichen with MenaQ-7 vitamin K2 from chickpeas. Vitamin D supports calcium absorption, and vitamin K2 helps your body put that calcium where it belongs, in your bones. The MK-7 form of K2 has a much longer half-life than vitamin K1, giving steadier blood levels. If you take a blood thinner such as warfarin, talk to your doctor before taking vitamin K2, because MK-7 can interfere with anticoagulant treatment.
3. Algae-based omega-3 (DHA)
Plant foods like flax, chia and walnuts give you ALA, a short-chain omega-3, but conversion to the long-chain forms found in fish is limited: ALA is converted to EPA only to a limited extent, and further conversion to DHA is very low. Fish get their DHA from algae, and you can too: in a randomized study, algal-oil DHA capsules and cooked salmon were nutritionally equivalent sources of DHA. Vegans tend to have low blood levels of omega-3s, but in the same study a modest algal supplement raised them substantially. Head & Heart provides 500 mg of DHA from algae, not fish, and every batch is third-party tested for heavy metals and contaminants. Read more about how to get vegan omega-3.
4. Plant-based protein
Vegans can meet their protein needs from food, but it takes some planning, especially if you're active, older or trying to build muscle. A protein powder makes it easier to get a solid serving in one go. Look for:
- A meaningful dose: around 20 grams of protein or more per serving.
- A complete amino acid profile: blends such as pea and rice together supply all nine essential amino acids.
- Clean ingredients: organic, with no artificial sweeteners or fillers.
- Easy digestion and good taste, so you'll actually use it.
Our So Lean & So Clean protein has 23 g of organic pea and rice protein per serving, with no artificial sweeteners, fillers or gums. Learn more about choosing a clean plant-based protein powder.
5. Probiotics (optional)
Probiotics aren't a vegan essential the way B12 is. A plant-based diet is naturally high in fiber, which feeds your gut bacteria, and fermented foods like sauerkraut, kimchi and tempeh add live cultures. A probiotic supplement can still be useful for supporting digestion. Look for products that name their strains and list a CFU count, since probiotics are defined as live microorganisms that confer a health benefit in adequate amounts. Many probiotic capsules use dairy, so check that yours is vegan. Browse our probiotics and prebiotics.
What should you look for when choosing vegan supplements?
Quality markers
- Independent third-party testing for purity, ideally with results you can read. Ours are on our certificates of analysis page.
- Organic ingredients where possible.
- Clear labels that state the form and amount of each nutrient.
- Vegan certification or clear vegan labeling, since gelatin capsules, lanolin-based D3 and dairy-based probiotics are common.
Red flags
- Claims that sound too good to be true.
- Proprietary blends that hide ingredient amounts.
- No information about where or how the product is made.
- Artificial colors, flavors or sweeteners, and unnecessary fillers.
How do you build a supplement routine?
- Start simple. Begin with B12 and vitamin D, then add omega-3 or protein if your diet calls for it.
- Get tested. A blood test for vitamin D, B12 and iron gives you a baseline and tells you what you actually need.
- Be consistent. Take supplements at the same time each day, and give them a few weeks.
- Talk to your doctor if you're pregnant or breastfeeding, take medication, or have a health condition.
Supplements are there to supplement a varied, colorful, whole-food plant-based diet, not to replace it. Think of them as nutritional insurance. When you're ready, explore our vitamins and minerals.
