Best Vegan Supplements: A Complete Guide

Switching to a vegan lifestyle can feel like a major upgrade for your health, ethics, and the planet. However, even the most carefully planned plant-based diet can have a few nutritional blind spots. That’s where supplements step in—not as a fallback, but as a smart, proactive tool to help you thrive. 

Whether you're chasing peak energy, sharper focus, or simply peace of mind, knowing which nutrients deserve extra attention can make all the difference. 

Let’s dive into the best vegan supplements worth adding to your daily routine.

Why Vegans Might Need Supplements

Plant-based diets have the potential to offer compelling health benefits. After all, research shows that vegans have a lower risk of developing conditions like type 2 diabetes, heart disease, and certain cancers.

While many health markers may improve on a vegan diet, plant-based eaters are more vulnerable to certain nutrient deficiencies. The leading drivers of these deficiencies include:

• Insufficient intake – Some nutrients are hard to obtain from plant-based food sources alone. Vitamin B12, vitamin D, iron, and omega-3 fatty acids are just a few examples.

• Inefficient absorption – Bioavailability, which determines how well your body can absorb and use a nutrient, also plays a role. Some plant-derived vitamins and minerals are harder for the human body to absorb.
  

Since nutrient absorption can vary based on age, health status, and lifestyle, blood testing is a smart move for anyone following a vegan diet. Working with a qualified nutritionist can also help you tackle any existing deficiencies with strategic supplementation.

Read more: 37 Simple Ways to Eat More Fruits and Vegetables Daily

Key Nutrients to Supplement on a Vegan Diet

Now that you understand why supplementation is essential for plant-based eaters, let’s explore eight of the key nutrients commonly found in the best vegan supplements.

1. Vitamin B12

Vitamin B12 plays an integral role in the human body. It’s responsible for protein metabolism, red blood cell formation, nervous system health, and DNA synthesis. Insufficient levels can lead to:

• Fatigue

• Brain fog

• Anemia

• Tingling in the hands and feet

• Irreversible nerve damage, in severe cases

While some plant-based foods are fortified with B12, this nutrient is primarily found in animal-based foods, like meat and dairy products. As a result, vegans and vegetarians are at risk of developing a B12 deficiency if they don’t supplement consistently. 

It's also important to note that foods like unwashed organic produce grown in soil rich in nori, spirulina, chlorella, and nutritional yeast are often wrongly cited as reliable B12 sources—scientific evidence doesn’t support these claims.

Vegan B12 supplements typically come in two forms:

1. Cyanocobalamin is a synthetic, shelf-stable form of B12 that’s often used in fortified foods and standard supplements.

2. Methylcobalamin is a bioactive, naturally occurring form of B12 that’s easier for the body to absorb.

Recommended daily intake: 2.4 mcg for adults; 2.6 mcg during pregnancy; 2.8 mcg while breastfeeding.

2. Vitamin D

Vitamin D is crucial for your bone strength, immune function, mood regulation, and calcium absorption. While our bodies can synthesize some vitamin D through sun exposure, our modern lifestyles often keep us indoors. As a result, vitamin D deficiencies are prevalent worldwide in vegans and omnivores alike.

It’s also worth noting that sun-derived vitamin D production is blocked by sunscreen and ineffective through windows, which compounds the challenge.

While everyone should monitor their vitamin D levels, vegans face an added challenge: most vitamin D3 supplements are derived from lanolin (a.k.a. Sheep’s wool), making them unsuitable for vegans. 

Fortunately, vitamin D3 supplements derived from lichen—a symbiotic organism composed of algae and fungi—are becoming more widely available.

Recommended daily intake: 600 IU for adults under 70; 800 IU for adults 71 and older.

3. Omega-3 Fatty Acids

Omega-3s—specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—are essential for brain development, heart function, and inflammation regulation. While these nutrients are abundant in fatty fish and fish oil supplements, they’re harder to come by on a plant-based diet.

Many vegans consume ample alpha linoleic acid (ALA), the plant-based form of omega-3 found in flaxseeds, chia seeds, and walnuts. Our bodies can convert some ALA into DHA and EPA, though typical conversion rates hover between 1% and 8%. As a result, vegans often have lower levels of DHA and EPA than their fish-eating counterparts.

The good news? Algae oil supplements are a vegan-friendly source of DHA and EPA. In fact, this marine plant is the original source of omega-3s for fatty fish. 

Recommended daily intake: 200–300 mg combined EPA and DHA.

Read more: Best Vegan Omega-3 Supplements on the Market 

4. Iron

Iron facilitates the vital transportation of oxygen in the blood and supports stable energy levels. Many vegans are at a higher risk of iron deficiency, especially menstruating women.

A key driver of iron deficiency in vegans is the form found in plant-based foods. While legumes, lentils, tofu, and spinach are rich in iron, they only contain non-heme iron, which is less readily absorbed than the heme iron found in animal products.

To improve absorption, vegans should pair iron-rich foods or supplements with vitamin C. They should also avoid consuming calcium or tanning-rich drinks, like coffee or tea, with iron-rich meals, since they can limit iron absorption. 

Recommended daily intake: 16 mg for adult men and older adults; 36 mg for adult women under 50.

5. Zinc

Zinc helps regulate immune function, supports skin health, and speeds up wound healing. Without adequate consumption, people can face developmental issues, diarrhea, delayed wound healing, and hair loss.

While the body only requires small amounts of zinc, getting enough of it can be challenging for vegans. That’s because plant-based sources of zinc are often less bioavailable. 

For example, the phytates in legumes and whole grains can limit zinc absorption. As a result, vegans may require up to 50% more zinc than omnivores to maintain optimal levels. 

Recommended daily intake: 8–11 mg for adults; 11–13 mg for pregnant/lactating individuals.

6. Iodine

Iodine helps regulate the production of thyroid hormones that influence metabolism, energy, and mood. Inadequate intake can lead to symptoms like fatigue, weight gain, dry skin, brittle hair, depression, or goiter. During pregnancy, iodine deficiency can also cause irreversible developmental delays.

While some vegans rely on seaweed for their iodine, its levels can vary drastically between brands and types, making it an unreliable source. Iodized salt is another popular option, but it comes with the potential downside of added sodium. 

Luckily, vegan iodine supplements can support healthy levels without the consistency of seaweed or the sodium risks associated with iodized salt. 

Recommended daily intake: 150 mcg for adults; 220–250 mcg during pregnancy; 290 mcg while breastfeeding.

7. Calcium

Best known for its ability to support strong bones, calcium also plays an important role in heart health, muscle function, and nerve transmission. Meeting daily calcium needs can be challenging for vegans if they don’t consistently consume calcium-rich foods, such as:

• Fortified plant milks

• Tofu made with calcium sulfate

• Dark, leafy greens like kale, broccoli, and bok choy

To cover your bases, you may want to consider adding a high-quality vegan calcium supplement to your daily routine. Calcium citrate supplements tend to boast the best absorption rates. 

Recommended daily intake: 1,000 mg for most adults; 1,200 mg for adults over 50.

8. Protein

One of the most frequent questions vegans hear is, “Where do you get your protein?” While it’s totally possible to meet your protein needs on a well-planned, plant-based diet, some vegans still benefit from some additional support.

For example, athletes and people with smaller appetites may appreciate the convenience and concentration of plant-based protein powders. These dietary supplements provide impressive amounts of amino acids in small serving sizes, making it easier to hit daily protein goals without excessive meal prep. 

Recommended daily intake: Approximately 0.8 g/kg of body weight (about 46–56 g/day for the average adult); higher for active individuals, pregnant, or lactating people.

Read more: 6 Best Vegan Protein Powders Based on Science

Top Recommended Vegan Supplement Brands

If you’re looking for the best supplements for vegan diets, we suggest shopping from the following brands:

Vibrant Health

Vibrant Health carries several clinically formulated supplements that can support vegans’ optimal health and wellness, including:

• Maximum Vibrance – This plant-based protein and greens powder contains 20 grams of protein in every scoop, along with 120+ ingredients, 25 billion probiotics, ample antioxidants, and diverse micronutrients.

• Trilogy Vegan – If omega-3s are your primary concern, this supplement offers plant-based algae oil, ample multivitamins, and 20 billion CFUs of probiotics.

• Krebs Zinc – This highly bioavailable zinc supplement supports normal cellular metabolism and offers more than twice your daily intake per serving. 

Benefits:

• Vegan friendly

• Gluten-free

• Non-GMO verified

• No proprietary blends, so you can see exactly what ingredients you’re consuming and their specific dosages

Read more: 9 Best-Tasting Vegan Protein Powders on the Market 

Wholier

Wholier’s Multi for Plant-Based People is a daily multivitamin designed with vegans and vegetarians in mind. It contains methylcobalamin B12 (the more bioavailable form), algae-based D3, iron, iodine, zinc, selenium, vitamin K2, and plant-based omega-3s. It also delivers plenty of microgreens and probiotics. 

Benefits:

• Third-party tested

• Gluten-free

• Non-GMO

• Eco-friendly, refillable glass bottle

Read more: Wholier Multivitamin Review: Should You Go With It?

Deva

Deva’s Vegan Multivitamin & Mineral supplement contains a plethora of potent vitamins and minerals, including vitamins A, C, D2, E, B1, B2, B3, B5, B6, B12, folate, biotin, calcium, iron, iodine, magnesium, and zinc. All of its essential nutrients provide at least 100% of your daily value (except for calcium).

Along with Deva’s standard multivitamin, the brand also offers an iron-free version and a robust selection of single-nutrient supplements, making it easy to target specific deficiencies and address specific dietary needs. 

Benefits:

• Vegan Society Registered

• ConsumerLab.com tested and approved

• Gluten-free

• Hexane-free DHA

Hippo7

As its name suggests, Hippo7’s Vegan Complete multivitamin delivers seven of the most common nutrients that plant-based eaters struggle to consume, including omega-3s, vitamin D, vitamin B12 (methylcobalamin), iron, zinc, iodine, and calcium.

Hippo7 sources its nutrients from high-quality ingredients. It also stands out for its use of Vitashine™, a vegan form of vitamin D derived from cholecalciferol, the type of vitamin D naturally produced by the body during sun exposure. 

Benefits:

• Vegan

• Non-GMO

• Gluten-free

• Third-party tested

Tips for Choosing the Right Vegan Supplement

As you compare vegan supplements, make sure you choose one with an official vegan certification. This way, you can rest assured that it’s fully plant-based. 

Additionally, opt for a product that’s third-party tested and free from fillers or unnecessary additives. If possible, avoid supplements that use proprietary blends so you know exactly what and how much you’re getting in each serving.

Finally, consider choosing a supplement with a comprehensive multinutrient formula. These blends often enhance bioavailability and provide greater value for your investment.

Fill the Gaps With the Best Vegan Supplements

Eating plant-based doesn’t have to mean missing out on essential nutrients. With the right supplements, you can support energy, immunity, focus, and long-term wellness, without compromising your values or your lifestyle.

Whether you’re new to veganism or refining your routine, high-quality supplements make it easier to stay balanced and feel your best. That’s why Vibrant Health offers plant-based formulas backed by science, made with real transparency, and packed with nutrient-dense ingredients your body can actually use.

Ready to round out your routine? Explore our curated selection of vegan-friendly supplements designed to help you thrive, starting with Green Vibrance, our flagship daily formula for comprehensive support.