Looking to find the best vitamin supplements for vegans in 2024? This guide will introduce you to the top options for combatting common nutrient deficiencies, ensuring you obtain all the vitamins and minerals necessary for a healthy vegan diet.
While we always recommend plant-based and nutrient-fortified foods, read on to discover which supplements stand out and the unique benefits each offers to get all the nutrients your body needs to thrive.
Key Takeaways
Nutrient | What The Nutrient Does | Recommended Dosage for Vegans |
|---|---|---|
Vitamin A / Retinol | Essential for vision, immune function, and skin health. | 700 - 900 mcg |
Vitamin B12 | Important for nerve function, red blood cell formation, and DNA synthesis. | 2.4 mcg |
Vitamin K | Crucial for blood clotting and bone health. | 90 - 120 mcg |
Zinc | Supports immune function, wound healing, and DNA synthesis. | 12 - 16.5 mg |
Calcium | Essential for bone and teeth health, muscle function, and nerve signaling. | 1000 - 1200 mg |
Magnesium | Supports muscle and nerve function, blood glucose control, and bone health. | 320 - 420 mg |
Selenium | Important for thyroid function and antioxidant defense. | 55 mcg |
Omega-3 Fatty Acids | Vital for brain health, heart health, and reducing inflammation. | 1.1 - 1.6 g |
Vitamin D | Essential for bone health, immune function, and calcium absorption. | 600-800 IU |
Vitamin C | Necessary for collagen synthesis, antioxidant protection, and enhancing iron absorption. | 75 - 90 mg |
Potassium | Important for fluid balance, nerve transmission, and muscle function. | 4700 mg |
Iron | Essential for oxygen transport in the blood and energy production. | 14.4 mg |
Iodine | Crucial for thyroid hormone production and metabolic regulation. | 150 mcg |
Protein | Important for muscle repair, immune function, and enzyme production. | 0.8g/kg body weight |
Choline | Essential for liver function, brain development, and muscle movement. | 425 - 550 mg |
How We Choose The Best Vitamin Supplement in 2024
We have our favorite vegan supplements after years of trial and error. We’ll show you what our team uses and why in this article. Remember, what works for us may work well for you too. The supplements here fit all of our requirements for:
- 1Leafy Body: The goal is to understand which foods are healthy, to become disciplined in consuming only what you need, and to live a long and healthy life. Is it truly vegan?
- 2Leafy Mind: The goal is to educate oneself on the principals of sustainability, to make decisions in favor of mother Gaia, and to teach others to do the same. Is it earth-friendly?
- 3Leafy Heart: The goal is to recognize the value of all living creatures in our world, to be inspired by the actions of others, and to emulate them in our lives. Are the ingredients and manufacturing practices transparent?
When we do all of these things, we embody the mission of caring for our Leafy Souls.
You’ll notice in the table above that the vegan diet can be deficient in plenty of vital nutrients. That’s why it is essential to get a blood test to see if you are deficient, and which nutrients you are deficient in before buying individual supplements.
For the best results, you really can’t go wrong with all-in-one multivitamins, but there isn’t a single pill you can take to solve all of your problems, and you’ll of course, need to consult with a nutritionist to pinpoint how to best pair your preferred leafy green vegetables foods with supplementation.
Now that’s out of the way, let’s talk about supplement stacks for vegans.
The Best Vegan Multivitamin Solutions
The best vegan multivitamins have set a standard of excellence to fit within our ethos and find a place here in our recommendations list. While there may be some popular options out there, we have chosen 3 brands for our shared mission.
Have a look at our top 3 Leafy Souls approved brands for their multivitamin.
One of the hardest adjustments to make from eating anything and everything, to being more considerate with food consumption with a plant based diet, is the subtle changes your body will make as it runs out of nutrient stores.
The first time you try a vegan diet may become problematic if after 30 days you feel anemic, sick, sluggish, or otherwise unhealthy. Why might you feel this way?
Well, you may have been consuming breakfast cereals with milk, meat products that are packed with essential nutrients, or other foods fortified with vitamins and minerals vegans simply cannot get without supplementation, like vitamin B12.
That's why we have to be smart about our nutrition, just as much as we are compassionate about the wellbeing of animals and our planet, more broadly. That said, the best vegan multivitamin for most adults, hands down, has to be Performance Lab® NutriGenesis® Multi. Why?
Performance Lab® NutriGenesis® Multi
We’ve tried many different brands of multivitamins amongst all of our staff, including raw supplements, whole-food multivitamins, and the ones that come from shops that smell like patchouli and body odor.
They all promise to deliver the ingredients on the label, but many of the brands you find in retail stores cheapen their product to make it profitable to sell in retail environments.
Not to go too deep into this, but in order for retail chains to agree to sell a product, that retail chain has to make a significant profit.
Seeking profits puts a heavy strain on the product manufacturer, meaning they either have to charge more for their product, or significantly reduce the quality of the product by either sacrificing manufacturing quality or by adding cheap filler ingredients.
Performance Lab® is our go-to choice because their manufacturing is GMP certified, and their focus is on delivering the highest quality product in the most bioavailable form, while limiting their carbon footprint as much as possible. Even though you cannot find this product on the shelves of retail stores, they do have localized distribution on pretty much every continent.
Here is how Performance Lab® fits with the Leafy Souls ethos:
They are a bit on the pricier side, but getting on a subscription will cut the cost per capsule significantly. The best part is, they are available in both mens and womens formulas and carry tons of different supplements, as you'll see further down.
Future Kind + Vegan Prenatal Multivitamin
When pregnancy happens, panic can easily set in for mothers on a vegan diet. Unfortunately, standardized multivitamins just won’t cut it when you’re dealing with a pregnancy.
What’s more, finding a prenatal vitamin that supports a vegan diet is especially difficult when considering the options often recommended by physicians in prescription form.
Hidden forms of animal products in collagen, and omega 3 fatty acids makes this type particularly hard to swallow.
Nutritional yeast flakes are a valuable source of Vitamin B12 for vegans, helping to prevent deficiencies during pregnancy.
Future Kind + is our choice for mothers needing adjusted amounts of nutrients found in other vegan multivitamins to support the wild cravings and often poor food choices that come with serving as host to a stomach gremlin.
Here is how Future Kind + fits with the Leafy Souls ethos:
They’ve got a great price point, and while we prefer nature-identical vitamins and a focus on bioavailability with their capsule technology, their wide selection fits most budgets.
AG1®
If you are looking for bioavailability, we don't think it gets any more bioavailable than a powder. While you'll have to contend with the fact that it is a green powder marketed to make you think it is healthy, the ingredients and dosages largely speak for themselves.
The consensus at Leafy Souls is that we prefer our multi's in capsule form, if you want an all-in-one solution that is quick and easy, AG1® is the best vegan superfood nutrition powder we've found.
AG1® Travel Packs are our preferred choice for introducing yourself to the product, mainly because you can share it with family and friends without carrying a tub with you.
This also prolongs the lifespan of the product, since it is sealed. However, the most sustainable version of this product is the tub of greens powder, so make that your reorder option if you enjoy the product.
Here is how AG1® fits with the Leafy Souls ethos:
While it is a bit pricey, the price falls when you double up on the subscription. It is also available in travel-sized pouches for those who take a bit longer to consume the product.
Improve Your Body's Function with the Best Vitamin Supplements for Vegans
You can see an almost instant improvement in your body's function when you have all the essential vitamins and minerals in your vegan diet. Incorporating a variety of plant foods, such as legumes, nuts, and leafy greens, is essential for meeting nutrient requirements in a vegan diet, but sometimes we are still lacking.
Did you know, iron supplements are essential for vegans to prevent deficiencies and ensure proper oxygen transport and energy production, but if you aren't getting enough iron, then you'll still feel the effects of a deficiency?
To top it off, you'll need to pair Iron with Vitamin C to maximize absorption!
So, if you are suffering from symptoms related to vitamin deficiency, a common thing for vegans, have a look at the list of Leafy Souls verified vitamin and mineral supplements below.
Best Vegan Vitamins and Minerals
Each of the vitamins below serve a purpose to fill a nutritional gap in your vegan diet. Before taking individual supplements, it is highly recommended to have a blood test to see where your body is lacking in the specific nutrients below:
Get More out of Your Workouts and Boost Your Recovery with the Best Fitness Supplements for Vegans
Part of a healthy lifestyle includes getting enough exercise, and fueling your body with nutrients from vegan foods to support your body’s ability to absorb vital nutrients, and recover from damage.
There are additional reasons you might want to take athletic supplements in addition to your balanced diet, even if you aren’t a bodybuilder seeking the lowest body fat percentage possible.
Sometimes, a pick-me-up in the form of a meal replacement shake or an energy supplement can get you past feeling tired or unmotivated.
Best Vegan Athletic Supplements
Consider the following Leafy Souls endorsed vegan athletic supplements for your fitness supplementation regimen:
Choose the Best Vegan Supplement Stack for You in 2024
If you are new to the vegan lifestyle and are currently having a hard time feeling healthy, you may be suffering from a nutrient deficiency. Check out the list of helpful vegan supplement guides below for more detailed information on each supplement:
Frequently Asked Questions
To ensure we fulfill our nutritional requirements, vegans should consider taking supplements for essential nutrients such as Vitamin B12, Vitamin D, iron, iodine, zinc, selenium and Vitamin K2 from ethically sourced, sustainable brands.
Vegans should consider supplementing with Vitamin B12, as it is predominantly obtained from animal products. The absence of this vital nutrient in our regimen could result in deficiencies that precipitate anemia and harm to the nervous system.
To meet the minimum recommended daily intake of calcium, vegans should incorporate a variety of leafy green vegetables into their diet, along with fortified plant milks. It may also be beneficial to take calcium supplements with magnesium to ensure adequate levels are achieved.
To sum up, you can get Omega-3 from algae, chia seeds, flaxseeds, hemp seeds, and walnuts. Should supplements be necessary to meet your Omega-3 needs consider products such as Performance Lab Omega-3.
When selecting a vegan vitamin supplement, ask yourself if it fits the 3 main goals of Leafy Souls. Is it truly vegan? Is it earth-friendly, Are the ingredients and manufacturing practices transparent?
FINAL THOUGHTS
This guide has provided an in-depth look at the best vegan vitamin supplements of 2024, covering a range of categories to suit different needs and preferences. From capsules to powders, each product offers unique benefits to support your vegan diet.
Making informed choices about supplements can significantly impact your health and well-being. It is essential that the foods and supplements you choose set a standard of excellence. By selecting high-quality, ethically sourced products that address common nutrient deficiencies in vegan diets, you can rest assured your Leafy Soul's conscience is clear.