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What Vitamins Do Vegans Need? A Complete Guide to the 10 You Are Missing

Last Updated: December 31, 2024

Did you know that if you're vegan, you're at an increased risk of deficiency for key vitamins and minerals, as some of these are difficult (or impossible) to get from vegan foods or plant-based sources alone?

Taking supplements can help bridge this gap and ensure that you're getting the nutrients your body needs not just to survive, but also thrive.

So what vitamins do vegans need?

In this article, we'll discuss the crucial vitamins that vegans need to prevent deficiency and its consequences. We'll also reveal the best vegan multivitamin vegans should take to remove the guesswork out of it all.

But before we dive in, let's take a high-level look at what a vegan diet is and what it consists of.

Key Takeaways

  • Vegans need several vitamins and minerals, found in supplements and fortified foods.
  • Iron and calcium are essential, available in plant-based sources.
  • Omega-3 fatty acids DHA and EPA are obtainable for vegans through algal supplements.
  • Supplements can help vegans cover nutritional gaps and support overall health.

What is a Vegan Diet?

A vegan diet is one that is based on plants rather than animal sources, such as dairy products, meat, fish, poultry or any other ingredients derived from animals.

A healthy vegan diet can be achieved through a varied and balanced diet, which combines a wide range of vegan sources. These may include a combination of whole grains, such as brown rice; cruciferous vegetables such as kale and broccoli; fermented foods like tempeh; and other nutrient-dense plant based foods.

Essential Vitamins and Minerals for Vegans

Having a good understanding of what consists a well-planned vegan diet will allow you to meet your nutritional needs. Many plant-based foods contain a chockfull of vitamins and can provide essential nutrients for optimal health.

However, vegans may need to take supplements to get certain nutrients that are difficult to obtain from diet alone. Several studies have shown that vegetarians and vegans especially have a higher risk of vitamin deficiencies, and this is more common among those not taking any supplements. 

In the next sections, we list down and explain the different vitamins that vegans should focus on.

Vitamin B12

The topic of vitamin B12 supplementation often comes up within the vegan community. This is because higher rates of deficiencies have been found among those who follow plant-based diets.

Vitamin B12 plays an essential role in healthy red blood cell, cellular metabolism, DNA synthesis, and the development and function of the central nervous system. Vitamin B12 also functions as a cofactor for two enzymes, methionine synthase and L-methylmalonyl-CoA mutase.

This only means that vitamin B12 is a "helper molecule" that enables the body to break down amino acids and convert them into compounds that support protein creation, and to metabolize short-chain fatty acids.

Too little vitamin B12 can lead to high levels of homocysteine in the blood, which is a risk factor for heart disease. Lack of vitamin B12 can also cause anemia, digestive disorders, nerve disorders, mood and mental instability, as well as infertility, and bone and cardiovascular disease.

  • While vegans can find B12 in fortified foods like seitan (a wheat-based meat substitute) and certain types of yeasts, consuming a supplement containing B12 prevents suboptimal intake. 

The recommended dosage for vitamin B12 is 2.4 micrograms per day, although higher doses are deemed to be safe. Vitamin B12 supplements come in the form of oral tablets, intranasal sprays, soft gels, sublingual solutions or drops, and lozenges.

Sublingual vitamin B12 supplements can be a great addition to your supplement regimen. These supplements have an advantage as they bypass the normal digestive route, offering a direct pathway into the bloodstream.

Dropping the supplement under your tongue ensures a more efficient absorption process.

Vitamin D

Vegans must stay on top of their vitamin D intake to prevent vitamin D deficiency.

Vitamin D, specifically D3 plays a key role in muscle and bone health, by helping the body absorb and maintain the right levels of calcium and phosphorus.

It is also involved in the body’s immune function by preventing inflammation and infection; heart health by regulating blood pressure; and hair growth.

Adequate levels of vitamin D in the body reduces a person’s risk of osteoporosis, cancer, depression, as well as type 1 diabetes.

Vitamin D is more common in animal products but vegan-friendly options exist too. Fortified foods, such as cereals, orange juice, tofu, and plant milk, are sometimes fortified with Vitamin D.

Mushrooms, leafy greens such as broccoli, okra and cabbage, sesame seeds, tahini, and soy products are also rich in vitamin D. 

  • Since vitamin D can be difficult to obtain in adequate amounts from a vegan diet alone, taking a vitamin D supplement is a good solution. This is especially true for those who live in areas with limited sun exposure; they can satisfy their vitamin D requirements through supplementation.

The recommended daily amount needed by the body is 400 to 800 IU (international units), which is equivalent to 10-20 micrograms.

Most vegan vitamin D supplements are made from plant-based sources like algae. Cholecalciferol, a type of vitamin D, comes from a natural algae extract.

It is the most biologically active form of vitamin D, which means this form of vitamin D can be readily absorbed by the body.

For those concerned about additives, seek out pure formulations without extra ingredients.

The best way to know if you need additional vitamin D3 or correcting a deficiency is to get a blood test done annually to assess your vitamin D levels.

Calcium

Calcium is an essential nutrient found in dark-green leafy vegetables, legumes, as well as fortified foods. Ninety-nine percent of calcium is stored in the bones and teeth.

It helps maintain strong bones and prevent bone loss as people age. It is also involved in blood circulation, hormone regulation, muscle and nerve health, and other bodily functions. 

Calcium deficiency can lead to reduced bone strength and lead to osteoporosis. Extremely low calcium levels may cause muscle aches and spasms, seizures, and abnormal heart rhythms.

Calcium deficiency always go hand-in-hand with vitamin D and magnesium deficiencies. 

The recommended daily value for calcium is 1300 mg per day. However, meeting this can be a challenge for vegans where animal products and dairy are absent from their diets. 

Vegans should therefore consume foods high in this mineral to boost their calcium intake. They can do this by:

  • Incorporating calcium-fortified plant milks and juices into their diet.

  • Consuming leafy greens like kale, arugula and collard greens, as well as beans, peas and lentils.

  • Eating calcium-set tofu and soybean products as a versatile protein source.

  • Consuming calcium-fortified breakfast cereals and whole wheat breads.

  • Adding dried fruit such as raisins, prunes, figs and dried apricots to their meals.

Calcium supplementation is another way for vegans to ensure adequate calcium intake.

Some vegan calcium supplements are made from nutrient-dense, high-quality red algae, which provide a more absorbable and easily-digested form of calcium in the body. 

Long-Chain Omega-3 Fatty Acids

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are crucial omega-3 fatty acids required for maintaining cell membrane health and supporting cognitive function.

Typically found in fatty fish, these fatty acids pose a particular challenge for vegans, who exclude animal products, including fish derivatives, from their diet.

To address this gap, numerous vegan supplements sourcing DHA and EPA from algae are available on the market. T

hese supplements not only contribute to the body's detoxification processes but also synergize with other nutrients such as zinc, which is crucial for immune system support and wound healing.

DHA and EPA Fatty Acids

Algal supplements are a robust source of DHA and EPA, providing vegans with the essential fatty acids necessary for cell membrane integrity and cognitive function without reliance on sheep-derived ingredients.

These supplements, which often include kelp for added nutritional value, are low in calories and free from carbon-based animal contaminants.

Iron

Iron is an important nutrient that plays a critical role in the production of red blood cells, which transport oxygen throughout the body. It is responsible for other bodily functions, which include DNA synthesis, hormone production, immunity and growth and development.

A lack of iron in one's diet can lead to iron-deficiency anemia, a type of anemia whose symptoms include unexplained fatigue, dizziness, headaches, shortness of breath, and rapid heartbeat, among others.

Vegetarians and vegans need a recommended dietary allowance (RDA) that’s 1.8 times more iron than people who eat meat, which equates to 14.4 to 32.4 milligrams of iron daily.

That’s because iron absorption isn't as efficient in those who follow a plant-based lifestyle than meat-eaters.

  • The form of iron in plants (non-heme iron) doesn’t absorb as well as the one found from animal sources (heme iron).

A well-rounded vegan diet that combines iron rich foods with leucine-rich foods helps optimize the body's processes and supports robust health.

Black strap molasses, lentils, tofu, spinach and other green leafy vegetables, and beans are all rich in iron and other vitamins.

If you are concerned about your intake, you can ask your doctor for a blood test to assess levels of certain proteins and iron in your blood.

You can also take vegan iron supplements to ensure your adequate iron intake.

One of the best type of iron supplements is ferrous bisglycinate, a chelated form of iron that is used to treat iron deficiencies effectively. This type is better absorbed than other iron supplements like iron salts, allowing you to take a smaller dose than you would with other iron supplements.

It’s also easier on the stomach, reducing the risk of common side effects of iron supplementation such as constipation and nausea.

Vitamin K

Vitamin K is a fat soluble vitamin that comes in two forms: phylloquinone (vitamin K1) and menaquinones (vitamin K2).

Phylloquinone is present in green leafy vegetables like kale, spinach, and collard greens, as well as broccoli, lettuce, and brussels sprouts. 

Menaquinones is found in meat, such as cheese, milk and eggs, and fermented foods like natto (fermented soybeans).

Vitamin K is an essential vitamin that's needed by the body to heal injuries by encouraging blood clotting, as well as for supporting other processes.

Vitamin K is also known for its crucial role in bone health, particularly in the production of proteins, such as osteocalcin, that are necessary for bone formation. 

  • Studies have shown that higher vitamin K intakes are linked to lower risks of hip fracture and bone mineral density in osteoporosis. Vitamin K also has other potential benefits, such as preventing cardiovascular diseases, and improving cognitive functions which include thinking, memory, learning, and organizing skills.

Vitamin K deficiencies are uncommon. However, you may be at risk if you have a digestive disorder such as Crohn’s or celiac disease, take antibiotics that hinder vitamin K absorption, or are a heavy drinker.

Symptoms of vitamin K deficiency include  sluggishness, bruising, nosebleeds, seizures, nausea, jaundice, and bloody, dark stool. 

It is unlikely for a vegetarian or vegan to be deficient in the vitamin as gut bacteria turns vitamin K1 into vitamin K2. However, vitamin K supplementation is not entirely a bad idea.

Moreover, taking a vegan probiotic supplement also enables the gut to process vitamin K. Adults need 1 microgram of vitamin K for each kilogram of their body weight.

Iodine

For people who follow plant-based and low-sodium vegan diets, iodine is frequently mentioned as a nutrient of concern.

Even while iodine deficiency may affect up to 30% of the world's population, vegans are more likely to experience it, and if left untreated, it can have major consequences.

Iodine is a mineral that supports your body's growth and development, starting when you're just a fetus in your mother's womb. Brain development is largely dependent on an adequate iodine intake.

The mineral plays a role in thyroid function as a key component of thyroid hormones. Thyroid hormones are involved in many vital processes, such as metabolism, regulating blood pressure and heart rate, maintaining body temperature, cellular repair, as well as growth and fertility.

A lack of iodine in your diet can be a risk factor for hypothyroidism. Symptoms include:

  • Extreme fatigue
  • Poor concentration
  • Sensitivity to cold temperatures
  • Mood changes
  • Weight gain
  • Hair loss
  • A lump in the neck (goiter)
  • High cholesterol
  • Decreased immune function
  • Digestive issues

Too much iodine can also be dangerous, and this is especially true for those who suffer from thyroid disorders. 

How much iodine you need is based on your age or life stage.  Adults need 150 micrograms per day, while pregnant adult women need 220 micrograms per day. Breastfeeding adults meanwhile need 270 micrograms. 

Iodine is mostly found in seafood, such as shellfish, oysters, snapper, and salmon. It is also found in dairy products such as milk and yogurt, and eggs. Beef liver is also rich in iodine.

While iodine is mostly found in animal products, vegans can still meet their iodine intake requirements by consuming plants that have been planted in iodine-rich soil, iodized salt and seaweed, particularly, kelp.

Most iodine supplements on the market are usually made from seaweed. Plant-based milk and bread fortified with iodine are also great options for vegans.

Zinc

Plant-based diets contain more nutrient-dense foods than a standard Western diet. Unfortunately, the amount and the bioavailability of several nutrients were found to be lower as opposed to diets that include animal-derived foods.

According to a study, serum levels of zinc, in particular, was “significantly lower” among vegetarians and vegans, compared with omnivores and flexitarians. The findings were even more significant among women. 

Zinc is essential for many of the body’s normal functions and systems. It is naturally found in the cells of the body, and is stored in the bones and muscles. However, the body cannot produce zinc so you need to get it from the food you eat.

The mineral is involved in immune and thyroid function, wound healing, skin health, and supports growth and development throughout your life.  

Lower zinc levels can lead to hair loss, diarrhea, stunted growth, eye and skin problems, as well as loss of appetite. Other symptoms include impaired immunity, slow wound healing, vision loss, mood fluctuations, fatigue and even anemia. 

  • While it's possible to obtain zinc from zinc-rich foods like vegetables, legumes, lentils, chickpeas and quinoa, the presence of phytate in these plant-based sources lowers the bioavailability of the mineral. Vegans would have to increase their consumption of such foods to meet their zinc intake needs.

In fact, vegans and vegetarians need to consume 50% more zinc every day than omnivores. The recommended daily allowance (RDA) is 12 milligram for vegan women and 16.5 milligrams for vegan men.

A higher dose is needed for pregnant and lactating women to support their infant's growth.

Vegans who have signs of a zinc deficit or are worried about their intake can consider taking a daily supplement of zinc citrate or zinc gluconate that helps them meet 50–100% of the RDA.

Vitamin C

Vitamin C is an essential nutrient that has a number of health benefits. Vitamin C plays a huge role in boosting our immune function and it’s a primary reason why people take it.

Vitamin C promotes the production of white blood cells that help the body prevent and fight infections. It is also a powerful antioxidant that scavenges for free radicals in the body. 

Apart from its positive benefits on immunity, vitamin C is also involved in the production of collagen, and aids in tissue growth and repair.

Studies have shown that vitamin C can also prevent cardiovascular diseases and reduces one’s risks of heart attack and stroke. 

  • Vitamin C (ascorbic acid) is a water-soluble vitamin, which means that body doesn’t store it. Unlike most animals, humans cannot synthesize vitamin C endogenously. Because of this, you need to get it from food, such as citrus fruits, and certain vegetables.  

Vegan diets can be an adequate source of vitamin C, but it can still lead to micronutrient deficiencies. A vitamin C deficiency can still develop among vegans who don’t consume enough fruits and vegetables.

Symptoms of vitamin C deficiency among vegans include bleeding gums, poor wound healing, nosebleeds, hair loss, and frequent colds and infections.

The recommended daily allowance for vitamin C is 75 milligrams for adult women and 90 milligrams for adult men. This can be easily met by incorporating foods rich in vitamin C in your diet.

Fruits and vegetables rich in vitamin C include cruciferous vegetables like broccoli, brussels sprouts, kale cauliflower; bell peppers; and fruits such as strawberries guava, papaya, grapefruit and kiwi. 

Choosing Vegan Vitamin Supplements

Supplements are a great addition to a well-balanced diet. Even the most diet-savvy vegan can benefit from supplementing a few nutrients on a daily basis.

When choosing vegan supplements, always double-check the nutrition label for ingredients. Make sure that the supplement is explicitly labeled as "vegan" and free from gelatin.

Choose vitamins that has few additives or fillers as much as possible.

You may also want to pay attention to the recommended daily allowance (RDA) for each nutrient. Avoid supplements that go over the RDA for each nutrient.

Finally, consider checking whether the supplement has been independently tested by a third-party organization such as the National Sanitation Foundation (NSF).

Supplements certified by the NSF are guaranteed to be free from contaminants or toxins. A good online resource that you may also want to visit is Labdoor.com, where doctors and scientific researchers test and review supplements.

Supplementing with Protein Powders

Vegans may opt to augment their diets with a plant-based protein powder that has a complete amino acid profile.

Vegan protein powders contain plenty of beneficial and complementary vitamins and minerals. They also provide a concentrated dose of protein, which supports muscle building and repair. 

Additionally, vegan protein powders are free from allergens which are perfect for individuals with dietary sensitivities. They are also easily digestible and rarely cause digestive issues. 

Our #1 Pick to Get All the Vitamins Vegans Need

Performance Lab® NutriGenesis® Multi is an advanced multivitamin meticulously designed to meet the unique nutritional needs of vegans.

Unlike conventional multivitamins that may contain synthetic additives and animal-derived ingredients, NutriGenesis® Multi offers clean, 100% plant-based nutrition.

Utilizing a cutting-edge NutriGenesis® process, this multivitamin provides bio-identical vitamins and minerals that mirror the natural forms found in whole foods. This ensures superior absorption and utilization by the body, effectively bridging common nutritional gaps in vegan diets.

NutriGenesis Multi for Women

Key Features:

It provides 100% of the Daily Value (DV) for over 17 essential vitamins and minerals, including critical nutrients often lacking in vegan diets such as Vitamin B12, Vitamin D, Iron, Zinc, and Omega-3 fatty acids.

Tailored formulations for men and women to support specific health needs and hormonal balance.
Encapsulated in NutriCaps®—prebiotic-infused, vegan-friendly capsules that enhance nutrient absorption and support digestive health.

Why Vegans Need Performance Lab® NutriGenesis® Multi:

Comprehensive Nutrient Support: Addresses potential deficiencies in a vegan diet by providing essential nutrients that support energy production, immune function, bone health, and overall well-being.

Enhanced Absorption: The NutriGenesis® process creates nutrients with natural cofactors, improving bioavailability and ensuring your body effectively utilizes each vitamin and mineral.

Clean and Ethical: Performance Lab® is committed to purity and sustainability, this multivitamin is free from synthetic additives, allergens, and animal-derived ingredients, aligning with vegan principles and promoting optimal health.

Performance Lab® NutriGenesis® Multi for Men & Women
The world's most advanced multivitamin formula. Complete daily essential vitamins + minerals + cofactor.
Upgrades nutritional status for optimal whole-body performance.
Designed by specialists for vegan men and women's specific nutritional needs.
Science-backed nutrition technology. Based on Nobel Prize-winning research.
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FINAL THOUGHTS

Adequate vitamin and mineral intake is crucial for vegans. For comprehensive nutritional support, a well-planned vegan diet paired with targeted dietary supplements helps maintain robust health and well-being.

About the author, Cass

Hi! My name is Cassandra, but feel free to call me Cass. I consider myself lucky because I got to marry my best friend, melt into motherhood, adore kitties, and journal every day all the while living a plant-based lifestyle.

I am here to talk about all my favorite niches that I eat, live, and breathe, passionately about between Reiki, Chakras, Meditation, Breathwork, Kundalini Yoga, Aromatherapy, and anything else in between through the lens of being a plant-based groovy bio-hacking energy worker finding the best and most effective ways to keep it natural.

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