Going Vegan? Find Out the Essential Vitamins & Supplements for Vegans

What is Veganism?

The vegan diet is similar to vegetarianism in that you avoid eating animal meat. But, vegans also avoid eating or using any animal product including dairy, eggs, honey, or animal-based gelatin. Many vegans also avoid using any product that is created from animals including wool, silk, leather clothes and certain skin-care products and soaps.^[1]

Following a well-planned vegan diet can be healthy with potential benefits.^[2]
However, you won't automatically be healthier just by cutting out meat. You need to ensure you're getting enough fluids, and protein while avoiding too many high-sugar and fatty foods.

Vegan Vitamins and Supplements to Consider While on a Vegan Diet

You need to pay special attention to your nutrient intake as a vegan because it can be difficult to get enough of the vitamins and minerals that are usually provided by animal products. Make sure you're eating a wide variety of fruits, vegetables, legumes, dairy alternatives, nuts and whole grains, and focus on getting these vitamins below in your diet:

Iron
Iron is important for producing new blood cells and carrying oxygen throughout your body. Iron found in non-meat sources can be harder to digest, but foods high in vitamin C can help absorb iron. For more iron in your vegan diet, eat beans, broccoli, wheat, and tofu. Many cereals are also fortified with iron and other vitamins.^[3]

Calcium
This mineral helps strengthen your bones and keeps them healthy. To get enough calcium, make sure to eat soybeans, dark leafy greens, and fortified alternative milks or juices. Calcium is also available as a vitamin supplement for vegans if you need it.^[3]

Vitamin D
Vitamin D is another essential vitamin for everyone. It helps your body absorb calcium and supports bone growth. Your body does produce vitamin D itself if you’re exposed to sunlight. But if you don't get outside enough, especially in the colder months of the year, you may need to try a supplement. You can also look for fortified products like milks, juices, and some cereals.^[4]

Vitamin B12
This B vitamin helps produce blood cells. But B12 is hard to find in plant products as it's mainly in fish, shellfish, meat, and dairy products. You can try eating more vitamin B12 fortified foods like soymilk, cereals and nutritional yeast or look for a supplement with B12 and other needed vitamins such as folic acid.^[4]

Omega-3 Fatty Acids
These important fatty acids support your heart and brain function, and you can find them in flaxseed meal or flaxseed oil. You can also look for fortified products or omega-3 fatty acid supplements.^[4]

Protein
While it's not a vitamin, it's important to get enough protein in a vegan diet. Good sources of protein include ingredients like beans, soy products, nuts, seeds, and cereals (oats, wheat, rice). It's important to eat different proteins to create amino acids that can help repair your cells.^[5]