A plant-based diet is celebrated for its abundance of fibre, antioxidants, and essential nutrients that support overall health and longevity. However, even the most thoughtfully planned vegan diet may fall short in providing all the nutrients your body needs to thrive. Factors such as modern farming practices, which have depleted soil mineral content, and the presence of heavy metals and pesticides in our food supply can hinder nutrient absorption and reduce the nutritional value of plant-based foods. For these reasons, certain supplements may be necessary to fill in the gaps and ensure optimal health on a vegan diet. 

Here, we’ll break down the most important supplements to consider if you’re following a vegan diet, and why they matter for your overall well-being.

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6 Supplements Every Vegan Needs

Vitamin B12

A 2022 study from the University of Surrey emphasised the need for B12 supplementation in people with plant-based diets 

Vitamin B12 plays a crucial role in nerve function, red blood cell production, and DNA synthesis. Unlike most other vitamins, B12 isn’t found in plants. it’s actually made by bacteria. In the past, humans may have gotten enough of it through unwashed vegetables or untreated water, but modern sanitation has made that unlikely (and for good reason!). 

Today, B12 is mostly found in animal products, so plant-based eaters need to be intentional about getting it. Fortunately, it’s easy to find B12-fortified foods like plant milks, breakfast cereals, or nutritional yeast or to take a simple daily supplement. Skipping it long-term can lead to fatigue, cognitive issues, or anemia, so it’s worth staying on top of.

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Iron

Iron helps carry oxygen through your blood and supports energy metabolism, but the type of iron in plants, called non-heme iron isn’t absorbed as efficiently as the heme iron found in animal products. That doesn’t mean you can’t meet your needs on a plant-based diet, but it does mean you might need to be more strategic. Pairing iron-rich foods (like lentils, tofu, and quinoa) with vitamin C-rich foods (like citrus, bell peppers, or strawberries) can boost absorption significantly. Also, cooking methods like soaking or fermenting grains and legumes can help reduce natural compounds that interfere with absorption. 

For example, phytates in whole grains and beans may reduce the absorption of minerals like iron and zinc (although the loss is minimal). Additionally, plant-based iron (non-heme iron) is harder to absorb than iron from meat (although the former is less inflammatory).

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Omega 3s

A 2017 study published in Lipids in Health and Disease found that algal oil supplementation significantly raised DHA levels in vegetarians and vegans

Omega-3s are essential for brain function, heart health, and reducing inflammation, but the forms your body uses most (EPA and DHA) are mainly found in fatty fish. Plant-based sources like flaxseeds, chia seeds, and walnuts contain ALA, which your body can convert to EPA and DHA, but the process isn’t very efficient. To bridge the gap, consider taking omega-3 supplements or adding an algal oil supplement, which is made from marine algae (where fish get their omega-3s in the first place) and is a completely plant-based, sustainable source of EPA and DHA.

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Vitamin D

A 2023 study published in Frontiers in Nutrition found that vegans tend to have significantly lower serum vitamin D levels, especially in winter months when sun exposure is reduced.

Vitamin D is essential for bone health, immune function, and overall well-being. Unlike some other vitamins, vitamin D is naturally found in very few foods, and those that do contain it, such as fatty fish, liver, and egg yolks, are all animal-derived. While some plant-based foods, like mushrooms exposed to UV light, offer small amounts of vitamin D2, it’s typically not enough to meet daily needs. As a result, many experts recommend that individuals on a plant-based diet rely on fortified foods (such as plant milks and cereals) or supplements to maintain adequate levels.

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Calcium 

Research indicates that individuals following plant-based diets may have lower calcium intake compared to omnivores. A systematic review and meta-analysis found that vegans, in particular, showed a substantially lower calcium intake than vegetarians and omnivores. This underscores the need for vegans to monitor their calcium status and consider dietary adjustments or supplements to meet recommended levels. 

Even when consuming calcium-rich plant foods, the bioavailability (the proportion of calcium that can be absorbed and utilised by the body) can vary. Certain plant foods contain compounds like oxalates and phytates that bind to calcium and reduce its absorption. For instance, spinach, despite being high in calcium, has a low bioavailability due to its oxalate content. This makes calcium supplements important for a vegan diet.

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Zinc 

According to a 2018 review published in Nutrients, vegetarians may have up to 50 per cent lower zinc absorption compared to non-vegetarians

From enhanced immune function to wound healing and cellular metabolism, zinc plays an important role. Although zinc is found in many plant-based foods like legumes, whole grains, nuts, and seeds, its bioavailability is lower compared to animal sources. That’s because these plant foods often contain phytates, natural compounds that bind to zinc and inhibit its absorption. 

While not all plant-based eaters become deficient, the risk increases if the diet lacks diversity or relies heavily on high-phytate foods. A 2021 review in Nutrients found that zinc status in vegans is often marginal and suggested increased intake or supplementation to maintain optimal levels.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

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