Everything You Need To Know About Vegan Supplements - Plant Based Nutrition
Plus, what supplements vegans absolutely can’t live without and need to survive
Best vegan supplements
We know a thing or two about eating vegan and how to supplement correctly for recovery on the vegan diet.
There’s one thing for sure, we absolutely know we need not harp on to you how beneficial the vegan diet is for exceptional health. We know that you know veganism has been proven time and time again by physicians, cardiologists and dieticians to be a highly advantageous approach for people of all shapes, sizes and backgrounds.
The truth is, vegans need to supplement certain vitamins and minerals to optimise their health, as reported by experts.
There’s a question we hope to answer in this article though: What if you have a specific health goal or requirement? Think pregnancy, immune deficiency, strength building, weight loss, sleep.
We will unwrap the best science based information we have on the best vegan supplements you can take to stick to your plant-based diet but still hit the mark with your recovery/health goals.
Why Vegans Need To Take Supplements
“Where do you get your protein?” “But, aren’t you deficient in (insert vitamin or mineral here) as a vegan?”. The list of veganism, uneducated naysayer questions is endless. We recognise that all nutrition approaches require at least some degree of supplementation to hit the mark on recommended intake levels. Cardiac Surgeon, Steven Gundry admits “getting all the nutrients you need simply cannot be done without supplements”.
We know you are already getting superior levels of potassium, vitamin C, vitamin A, vitamin E and manganese when compared to the SAD (Standard American Diet), or food pyramid diet. But, to truly thrive there are some key nutrients that aren’t super prevalent on the plant-based diet food list.
Furthermore, we are well aware that there are also some ill informed vegans out there who subscribe to a super high sugar type of eating (although vegan), missing out on good nutrients, good recovery and good health.
Best Supplements For Vegans
A reminder here: any advice in this article is not of a medical nature. For medical advice we recommend speaking to a professional. Everyone at RG has done multiple blood work sessions in our quest for the best nutrition for recovery and to see where our deficiencies lay.
Although not all of us adopt a plant-based diet, we know that there are a couple of vitamins and minerals that any diet should consider and a couple more that vegans in particular should definitely reach for, as they are non existent in plant foods.
What we (and the experts) recognise as being on the list of essential micronutrients missing/lacking from the plant-based diet are: vitamin B12, vitamin D, iodine, zinc and DHA and EPA omega-3 fatty acid. You can read more about that in this study.
Now that we know taking a vegan supplement is the only way to ensure you hit the mark with recommended intakes, let’s take a look at some options that will have you covered.
Vegan B12 Supplements
Vitamin B12 is the source of many an anti-vegan jab at why plant-based nutrition is not the way to go. Sadly, there is some truth to the fact that Vitamin B12 is lacking in vegan diets. B12 plays an essential role in helping the body produce red blood cells and maintains the structure of our nervous system. Along with folic acid, vitamin B12 is essential to utilize the iron in our bodies and to release energy from the food we consume. This is why we consistently hear Vitamin B12 being called the energy vitamin.
Why vegans need to take vitamin B12
Low vitamin B12 can cause anemia and a compromised nervous system leading to a host of other issues. The problem is, an erosion of soil quality due to modern agricultural techniques has caused a decline in the quality of the vitamins and minerals that are contained in fresh food. It is true that even cattle are given B12 supplements to make up for the lack of natural sources. Vegans, you can just opt for the supplemented version. It is also true there are some sources of B12 in foods like soy milk, yeast spreads (like vegemite) and nutritional yeast - just not enough of it.
How much vitamin B12 should a vegan take
RDA for adults: 2.4 mcg per day BUT a dosage of around 1000mcg is generally considered the most efficient when treating B12 deficiency.
Recommend: Future Kind's Vegan B12 spray features the methylcobalamin form of B12, the most bioavailable form of the nutrient compared to the popular adenosylcobalamin.
Vegan Omega-3 Supplements
Omega-3s are often overlooked when talking about nutrients and vitamins for vegans, but these long-chain fatty acids are essential for protecting your body against heart disease by curbing inflammation, regulating cholesterol, and reducing blood pressure. On top of that, getting enough omega-3 fatty acids is important for optimal brain and liver function.
There are three main types of dietary omega-3s: EPA and DHA (found in seafood and fish), and ALA (alpha-linolenic acid), found in high-fat plant foods.
Why vegans need to take DHA and EPA omega-3
DHA and EPA omega-3 are essential for our body to function, as they support cardiovascular and cognitive health, while ALA fatty acids don't seem to bring the same health benefits. Despite there being some availability of long-chain omega-3s in sea vegetables, a more effective and efficient way of getting the required dose of DHA and EPA would be to supplement.
Animal sources of DHA/EPA include fish, oysters, and fish oil, funnily enough due to the omega-rich algae forming a big part of their diet. To skip the fish and animal products to reach your recommended intake levels there are plenty of seaweed varieties like kelp and nori being some of the best sources. Failing that, again, supplements are a super efficient way to get a good dose and there are plenty of options.
How much DHA/EPA omega-3 should a vegan take
RDA for adults: no set RDA, BUT both World Health Organization and the European Food Safety Authority recommend a minimum of 250–500 mg combined EPA and DHA per day.
Recommended: Vegan Algae-based DHA supplement like Future Kind's Vegan Omega-3, providing 275mg of combined EPA/DHA omega-3s per serving.
Vegan Vitamin D3 Supplements
Vitamin D is a fat-soluble vitamin produced through sun exposure, assisting in the absorption of calcium, insulin regulation, and overall support of the immune and nervous systems. Vitamin D is actually a cluster of vitamins: vitamin D2 and D3 are the two most common vitamin D types found in diets — bad news for vegans the latter (D3) can only be found in animal products such as egg yolk, liver, butter, and fish oil.
Why vegans need to take vitamin D3
There is a solid body of research suggesting that vitamin D2 may be less effective than vitamin D3 at raising blood levels of vitamin D, hence why vegans are recommended to supplement D3 instead. This form of vitamin D has also been shown to reduce premature mortality, making D3 the preferred option to supplement for all. Getting enough vitamin D from natural sunlight can be tricky, and as the only dietary sources of D3 are animal products like fish and eggs, vegans should get their vitamin D through supplementation.
How to get vitamin D without a supplement
Vitamin D is produced by the body naturally through sun exposure. Get some sunlight on the bare skin for at least 10 minutes a couple of times a week. As far as we are concerned (and science) Vitamin D is one of the most essential vitamins and behaves more like a hormone than a vitamin which is outlined in detail in this study.
It becomes clear that without the sun around ie. in the winter months, it becomes even more necessary to supplement with vitamin D with the lack of available natural resources. This is why basically everyone requires some form of Vitamin D supplement.
How much vitamin D should a vegan take
RDA for adults: around 10mcg per day
Recommended: Future Kind's Essential Multivitamin contains 50mcg/2000IU of plant-based vitamin D3 per serving, giving you all the vitamin D you need on a vegan diet, no matter how much sunshine you might get on a daily basis!
Vegan Iodine Supplements
Iodine has recently been on the news as one of the trickiest nutrients to get on a vegan diet, thanks to a German study finding that one-third of the surveyed vegans had a lower iodine excretion than the WHO threshold value for severe iodine deficiency.
So, why are vegans falling short and what can they do about it?
Why vegans need to take iodine
Iodine is an essential water-soluble trace element needed for healthy thyroid function, responsible for regulating hormones and metabolism. It helps make thyroid hormones, crucial in brain development and growth processes as well as indispensable for metabolic function.
As plant-based iodine-rich foods are quite rare, vegans who are struggling to meet the RDA are recommended to carefully use a supplement until their levels are back on track.
How to get iodine without a supplement
Sea vegetables and iodized salt are the only reliable iodine-rich foods for vegans.
Seaweed varieties like laver, dulse, and alaria, usually found in convenient seasoned sheets are generally considered reliable sources of vegan iodine – as long as you don’t eat them every day!
How much iodine should a vegan take
RDA for adults: 150mcg, jumping at 220mcg per day for pregnant women and 290mcg for lactating women due to the importance of iodine in fetal brain development.
Recommended: Future Kind's Liquid Iodine Drops provide 150mcg of iodine per serving, making them the ideal choice for looking after your thyroid health.
Product Highlight: Future Kind's Vegan Multivitamin
Don’t like loading up on too may supplements and can’t handle too many pills? If you are looking for a 3-in-1 solution for perhaps the 3 most important supplements for vegans to consider supplementing, this would be it. This multivitamin contains everything you need on a vegan diet, and nothing you don’t. It offers a healthy dosage of 400mcg of B12, ensuring that your red blood cells are taken care of, plus an unbeatable dosage of 650mcg of algae-derived, pollutant-free vegan DHA and EPA omega-3 and D3 (50mcg).
All in all, this is the perfect product for vegans who want the absolute best for recovery.
Vegan Plant-Based Protein Powders
"Where do you get your protein?" is hands-down the most frequently asked question vegans get on a daily basis, and while it may seem obnoxious to most of us, there are reasons for this concern.
According to a 2019 study, vegans suffer a modest risk of inadequate protein intake compared to vegetarians and meat-eaters, so while the concern for protein deficiency is surely overstated, those on a plant-based diet should be mindful of their daily protein intake. If your diet doesn't include enough legumes, nuts, and seeds, reaching for a vegan-friendly protein powder should easily get your levels to where they need to be.
Why vegans need to take a protein powder
Vegans who do not get enough protein from whole foods, whether because they are too busy to plan their diet adequately or struggle to enjoy legumes and other plant-based sources, need to take a high-quality protein powder to make up for it.
How to get plant-based protein without a supplement
Legumes like lentils and beans are considered the best sources of vegan protein, boasting between 12g and 8g of protein per half-cup serving. Soybeans, white beans, borlotti beans, and pinto beans come out on top as the most protein-rich.
Nuts and seeds, especially flaxseeds, chia seeds, and almonds are also great sources of protein for those on vegan diets.
How much protein powder should a vegan take
RDA for adults: around 0.8g per kilogram of body weight per day, while those looking to build muscle and strength train should aim for approximately 1.6g per kilo instead.
Recommended: Future Kind's Protein Powder is a 100% organic and delicious option for getting your daily plant-based protein, boasting a generous 20g of protein per serving with the addition of calcium and iron for pre-workout and post-workout energy support.
Vegan Vitamin C Supplements
Vegan diets are naturally rich in the antioxidant vitamin C but if you are not getting enough whole foods like oranges, carrots, strawberries, and sweet potatoes in, you might do well with a vitamin C supplement.
Why vegans need to take vitamin C
Vitamin C is essential for supporting your immune system, repairing cells, and protecting your body from dangerous free radicals. An adequate vitamin C intake is also especially crucial for vegans as it boosts iron absorption, a key benefit when we consider that non-heme iron is believed to be harder to absorb.
How to get vitamin C without a supplement
There are many plant sources for vitamin C, so it'll be quite easy for vegans to get enough if they incorporate plenty of citrus fruits, potatoes and sweet potatoes, broccoli, Brussels sprouts, peppers, and strawberries into their diets.
How much vitamin C should a vegan take
RDA for adults: around 90mg - 75mg per day
Recommended: Future Kind's Liposomal Vitamin C should take care of all your immunity needs with a whopping 1000mg per serving.
Vegan Creatine/Amino Acid Supplements
If you are an athlete or someone passionate about achieving optimal fitness, you might be looking into the amino acid creatine to boost your performance. Studies show that incorporating creatine into your daily regimen can help maximize exercise performance and boost rehabilitation after injury.
But is there such thing as vegan creatine?
Why vegans need to take creatine
Creatine can only be found in animal products like red meat and poultry, as it is an amino acid found in animal tissue. Even though your liver makes creatine and it is a non-essential amino acid, plant-based people who are looking to supplement for enhanced endurance and performance should rely on high-quality supplements.
How much creatine should a vegan take
As a non-essential amino acid that is already produced by the body, there is no set recommended daily amount for creatine. However, vegans and vegetarians do tend to have lower concentrations of creatine in their muscles, so taking 3-5g daily (maintenance dose) might give you the results you are after.
Vegan Magnesium Supplements
Magnesium is, at least theoretically, not a hard mineral to get on healthy diets, yet deficiencies are extremely common.
Inadequate levels of magnesium can lead to sleep disturbances, anxiety, and decreased energy and muscle function, so if you've been experiencing these issues magnesium deficiency may be the culprit!
Why vegans need to take magnesium
Those on a plant-based diet have been found to have better magnesium status than most, but that doesn't mean that vegans should not make sure they're getting enough. Magnesium is naturally found in the soil, so knowing how much of the mineral is in the foods you eat can be quite hard.
If your recent blood tests have found low magnesium levels, you should consider supplementing until they are back to where they need to be!
How to get magnesium without a supplement
Magnesium can be found in plant-based foods like beans, tempeh, tofu, flaxseed, spinach, and swiss chard. If you are struggling to get enough magnesium-rich foods on a daily basis, a supplement will guarantee better nerve health and optimal absorption.
How much magnesium should a vegan take
RDA for adults: around 400-310mg per day
Recommended: Future Kind's Vegan Magnesium, coming in the most bioavailable form of the nutrient (magnesium glycinate) and providing 200mg per serving.
Vegan Iron Supplements
Iron is an incredibly important mineral for your overall health, as it is the main component of hemoglobin, the protein in red blood cells that transports oxygen from the lungs to the rest of the body. Iron deficiency anemia is a common issue affecting primarily women and children.
Why vegans need to take iron
Iron comes in two main forms: heme (found in animal products) and non-heme (found in plant foods). The latter is not as efficiently absorbed and used by the body, so those avoiding meat products should make sure they are getting enough through their diet or supplementation.
How to get iron without a supplement
Iron can be found in vegan foods like beans, lentils, tofu, spinach, and fortified foods like breakfast cereal and sliced bread. Vegans should aim to go over the minimum recommended amount to make sure they are absorbing what their body needs.
How much iron should a vegan take
RDA for adults: around 8mg per day for adult men and 18mg per day for adult women, but those avoiding heme iron sources should aim to get higher daily amounts to ensure adequate absorption. Alternatively, vegans can boost non-heme iron absorption by consuming sources of vitamin C alongside iron-rich plant foods.
Recommended: Future Kind's Iron + Vitamin C is a great option for vegans (especially vegan women) who experience lower levels of iron, as it is optimized for boosting absorption and provides 18mg of iron per serving.
Vegan Supplement Buyers Guide: What To Look For When Buying Vegan Supplements
For every quality vegan supplement there are 10 terrible ones competing for interest that just won’t be upholding the same quality and value driven standards as the good ones. All the types we mention on RG we make sure they tick some relevant boxes in terms of sourcing, packaging and ingredients.
Here is a quick list of 3 things to look out for:
3rd party testing of consumption safety
Non-Toxic Fillers, steering clear of things like magnesium silicate and titanium dioxide.
Vegan Capsules not made from any animal products
Vegan Supplement Recommendations: Based On Your Lifestyle Specifics
Everyone is different! Specific requirements can be dynamic and based on age, gender, fitness levels, activity levels, goals and pre existing medical situation. It is beneficial to base your choices on your current situation and what actually works for you. There is no one-size-fits-all approach. Below are a couple of considerations to make based on a few possible lifestyle scenarios.
Vegan kids vitamins
Kids can have some slightly different vitamin and minerals requirements to adults but nonetheless if your kids also follow a plant-based protocol, they will need to supplement too.
The Best Vegan Kids Vitamins Brands (according to Amazon 2021)
Vegan Pre-Natal Vitamins
If there’s a time to be on top of vitamin and mineral intake it is when you are expecting. This peer reviewed research suggests “Micronutrient deficiencies during pregnancy are a global public health concern” and “supplementation with multiple micronutrients can improve birth outcomes”. Bottom line is that taking prenatal supplements is essential for you and baby to get adequate iodine, B12, omegas, vitamin B complex, iron, calcium, and more!
The Best Vegan Prenatal Vitamins Brands (according to Amazon 2021)
Hair, Skin and Nails Vegan Collagen
Collagen in general is superb for repairing damaged cells, skin health and hair health Vegan collagen is a difficult one to manufacture and is not a common product but we still have a few recommendations below.
The Best Vegan Collagen Brands (according to Amazon 2021)
Vegan Joint Supplements
For achey joints there is a huge list of supplements. This list has 15 common joint related supplement but they are not all vegan. In the case of joint pain, supplementation is not always about being deficient in a vitamin or mineral, it can be to alleviate pain which can assist in getting you back moving again!
The Best Vegan Joint Supplements Brands (according to Amazon 2021)
NOW Vegetarian Glucosamine & MSM
Vegan Probiotics
Diet is a huge contributor to the quality of our gut microbiome. This study suggests that “A plant-based diet appears to be beneficial for human health by promoting the development of more diverse and stable microbial systems”. Vegan probiotic supplements can help balance your gut flora by boosting friendly bacteria, easing all gastrointestinal issues.
The Best Vegan Probiotic Supplements Brands (according to Amazon 2021)
Vegan Workout & Bodybuilding Supplements
There is a lot of information out there about supplementing for vegan athletes, like this study. Pre-workout and post-workout supplements can give you that extra oomph to conquer your fitness goals and it can be even more important for athletes to supplement at times of increased exertion as we rebuild and repair the body after absolutely ripping in!
The Best Vegan Vegan Workout and Bodybuilding Supplements Brands (according to Amazon 2021)
Vegan Weight Loss Supplements
The truth is that the majority of weight loss products don’t shred off fat like they market themselves to do. In conjunction with any weight loss supplement that a healthy regime of nutrition and movement accompany the supplement to aid weight loss
The Best Vegan Weight Loss Supplements Brands (according to Amazon 2021)
Vegan Gummy Supplements
We highly recommend this form of supplement for those who can’t stand the texture of pills and have trouble swallowing pills. Gummies can also be handy when trying to get kids to take supplements as they are a much easier and more enjoyable experience than a pill swallow. That said, it is easy to overdo the gummies and eat too many due to having a better taste so stick to the recommended dose.
The Best Vegan Gummy Supplements Brands (according to Amazon 2021)
Conclusion On Vegan Supplements
We really hope this was indeed everything you need to know about vegan supplements. After such an exhaustive list on the types of vitamins and minerals available it could be easy to be a little overwhelmed. No rush, and remember that in conjunction with your supplements continue to eat a beautiful, rich, natural diet. Nutrition is but one factor in ensuring you are reaching your peak and giving yourself the best conditions for recovery.
Smarter recovery for humans…
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