What supplements do vegans need?
HEALTH
Short answer
Only B12 is universally required. Vitamin D, iodine, algae-based omega-3 (EPA/DHA), and sometimes zinc, selenium or iron are recommended depending on diet and location.
HEALTH
The detail
B12 — non-negotiable. Vitamin D — needed by most people in northern latitudes, vegan or not; D3 from lichen is available. Iodine — 150 µg/day (iodised salt or a supplement). Algae DHA/EPA — 250-500 mg/day for optimal brain and heart health.
Iron and zinc are usually met through food. Get bloods checked yearly if unsure — the same is true for omnivores.
Take a high-quality multivitamin formulated specifically for vegans to cover common gaps like selenium and zinc in one go. A 2022 survey found that many people, regardless of diet, are deficient in Vitamin D during the winter months, making supplementation a wise choice for everyone. Investing in an entryway organizer for your supplements can help you remember to take them consistently as part of your morning routine.
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More questions like this
- How do vegans get B12?
From supplements or fortified foods (plant milks, nutritional yeast, cereals). B12 is made by bacteria — animals get it from soil, feed additives, or their own supplementation.
- How do vegans get iron?
From lentils, tofu, chickpeas, spinach, oats, quinoa, pumpkin seeds and fortified cereals. Pair with vitamin C to boost absorption 2–4×.
- How do vegans get omega-3?
ALA from flax, chia, walnuts and hemp; direct EPA/DHA from algae oil supplements — the same source fish get it from.
- What are the best vegan protein sources?
Lentils, tofu, tempeh, seitan, chickpeas, black beans, edamame, peas, quinoa, oats, peanuts and pea/soy protein powders.
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