What supplements should you take when following a vegan or plant-based diet?
A well-balanced vegan diet can provide you with all of the vitamins and minerals you need to stay healthy. While there are certain types of nutrients that are much easier to obtain for those who eat dairy or meat products, this does not mean that it is impossible to get these from plant-based sources.
Getting your nutrition from whole food sources should always be the goal, but we understand that it can be difficult to do this when leading today’s busy modern lifestyle. That’s why those switching to a vegan diet may benefit from introducing supplements, such as iron and b12 multivitamins for example, to ensure that they’re getting the correct daily amounts of key nutrients.
With that being said, all of these nutrients can be lacking in any unbalanced diet, so it is important to consult with your doctor if you are concerned about any potential deficiencies. Our guide aims to provide you with vegan supplement options, identifying key nutrient deficiencies that commonly affect those on a plant-based diet.
Do vegans need to take supplements?
Vegans do not necessarily need to take supplements, as many plant-based foods are fortified with additional nutrients, meaning that a carefully thought-out and balanced diet could allow you to achieve the correct levels. However, as with any dietary choice, this type of eating can be difficult to maintain every day, meaning that vegans would most likely benefit from taking supplements to ensure they’re getting enough of the nutrients that are more commonly found in dairy and meat products.
What plant-based supplements should I consider taking as a vegan?
The following vitamins and minerals have been commonly identified among the vegan community as ones that are difficult to gain from a plant based diet. To help you figure out if you need to supplement these in your diet, we’ve listed some of the symptoms that may indicate a deficiency, although it is important not to use this as a diagnostic and to consult a trained health professional. We’ll also look at how these vitamins and minerals help the body function, and which foods they’re naturally found in.
Iron
The recommended daily intake of iron is 8.7mg for men and 14.8mg for women. In non-vegan diets it is typically found in meat and fish, especially red meats. Iron is incredibly important for red blood cells to function normally, and for the production of haemoglobin. Both of these things work to transport oxygen throughout the body, and without enough iron, you’re likely to feel fatigued. Other symptoms of deficiency include rapid heart rate, palpitations, and rapid breathing on exertion. This may impair athletic performance and physical work capacity in several ways, as well as our immune function.
Plant based sources of iron include dark leafy greens like spinach, kale and broccoli, but it can also be found in foods like dark chocolate, chia seeds, pumpkin seeds and tofu. However, these are considered to be non-haem sources of iron, which can be harder for the human body to absorb. If you plan on adding these foods into your diet to increase iron intake, we’d also suggest upping your vitamin C intake as this can help iron to be absorbed more easily.
Pure Encapsulations Iron-C 60 caps £14.39
B12
Vegans and vegetarians who do not take any supplements have a higher risk of developing a B12 deficiency. The recommended daily intake for both men and women is 1.5mg, and this vitamin is essential for the health of your nervous system, as well as many other normal body functions. Symptoms of a deficiency might include anaemia, fatigue, indigestion, headaches, and vision or neurological problems.
Plant-based foods do not typically contain B12 unless they have been fortified with it, instead it is usually found in foods such as eggs, cheese, milk, meat and fish. Though some plant based sources include shiitake mushrooms, algae, and blueberries.
The Wild Nutrition Vitamin B12 capsules are a suitable option for vegans as they’re made with a vegetable based shell, and each capsule contains 20,000% of the daily recommended intake to ensure that your body absorbs enough to maintain your levels. You don’t need to worry about consuming this amount, as your body will get rid of any excess and therefore B12 is considered safe even in high doses. That said, it is always important to consult your doctor before beginning to take any kind of supplement.
Wild Nutrition Vitamin B12 Plus 30 caps £15.00
Zinc
Zinc is naturally found in meat, fish and seafood, with oysters being particularly rich in zinc. Plant based alternatives include legumes, nuts, seeds, and dark chocolate. It isn’t typically found in plants, which is why it may be harder for vegans to consume the daily recommended intake which stands at 8-11mg per day for adults.
Zinc is important for repairing the body’s cells, healthy metabolism immune functions, and wound healing. Signs of a deficiency may include hair loss, rough skin, diminished smell and taste, brittle nails, and a weakened immune system.
If you are on a plant-based diet and need to increase your zinc intake, we’d recommend opting for the Together Organic Zinc capsules which use the guava leaf as its source of zinc, the capsule is also made of vegetable cellulose which makes it a completely vegan option.
Together Organic Zinc 30 Capsules £10.99
Omega 3
Omega 3s are classed as fatty acids and are split into three groups, EHA, DHA, and ALA. The former two are found mostly in oily fishes, but the latter can be found in plant based sources such as chia seeds, walnuts, and pumpkin seeds. Seaweed and algae oil can also provide vegans with a sufficient source of EHA and DHA. 200-300mg a day of Omega 3 fatty acids is considered to be the appropriate amount for adults.
In terms of the effects of omega 3, it helps to reduce inflammation in the body but also plays a role in promoting healthy brain and eye functions. Symptoms of an omega 3 deficiency include depression, dry skin, aching joints, brittle nails and hair loss.
As well as trying to incorporate vegan sources of omega 3 into your diet, you might want to add DHA capsules to your daily supplements. The Together Omega 3 capsules are a great plant based option, using algae oil to provide you with DHA and EPA.
Together Omega 3 DHA capsules from Algae Oil - 30 Capsules £13.99
Calcium
Most of us know that calcium is great for bone and teeth health, but it also assists with heart health and muscle function. Dairy products are a main source of calcium, but when it comes to vegan diets you can opt for fortified drinks, kale, broccoli, and chickpeas. The recommended intake for adults is 1000mg a day, but most vegans don’t manage to gain this amount. Symptoms of a calcium deficiency include muscle twitches, tingling and burning sensations around the mouth, and muscle aches.
Pure Encapsulations Calcium Magnesium (citrate) 90 caps £20.49
The Pure Encapsulations calcium magnesium citrate capsules offer a way for vegans to increase calcium levels without relying on dairy sources. Like the B12 capsules recommended above, these calcium supplements also utilise a vegetable based shell so that you don’t have to worry about gelatine or other animal-based substances which are typically found in medicinal products.
Are these vegan supplements suitable for everyone?
Whilst we would recommend these supplements to anyone who feels they are lacking in these key nutritional areas, we would strongly suggest that you consult with your doctor first before trying any new products, no matter your current diet. It is especially important if you have any medical conditions, are pregnant, or are breastfeeding. Additionally, it is important to remember that these food supplements should not be used as a substitute for a balanced diet, should not be consumed in amounts that exceed the dosage labelled on the packet, and should not be given to children without the consent of your paediatrician.
Find vegan vitamins and minerals at Planet Organic
At Planet Organic, we stock a wide variety of vegan-friendly products to offer varied nutritional support. Whether you’re in need of a vegan multivitamin to cover all bases or if you’re looking to create a more tailored solution, our impressive collection features everything from biotin to cranberry extract to ensure you can get everything you need. Browse the full collection of vitamins and minerals, and use the filters to browse according to your dietary needs.
Alternatively, you can opt for vegan iron supplements. We’d suggest the Pure Encapsulations Iron-C tablets as these are blended with both a gentle form of iron and vitamin C for easy absorption.
