A vegan diet excludes all items derived from animals, including dairy, eggs, and gelatin. There are many reasons why people prefer to become vegans, however, the following are the most important ones:
- To protect the ecosystem,
- To enhance their health,
- To save the lives of animals.
A vegan diet is the single biggest measure you can take to save the environment.
Following a vegan diet may make it difficult for you to obtain all the vitamins and minerals your body requires in an adequate amount.
You might be concerned about how you will receive enough vitamins and minerals as a vegan. The solution is Vegan vitamins which supply your body with all the essential nutrients that are lacking in a vegan diet.
Although a vegan diet provides various health advantages, such as:
- Lower amounts of sugar,
- Small amounts of saturated fats,
- Increased antioxidant levels.
A strict plant-based diet may lack some of the essential vitamins like vitamin B12 and omega-3 which can be found naturally in an animal-based diet.
The good news is that you can get all the vitamins and minerals your body needs by eating a well-balanced plant-based diet along with the supplements.
To ensure that you survive as a vegan, pay attention to the nutrients listed below that are mostly lacking in a vegan diet.
List of Nutrients
1. Vitamin B12
Vitamin B12 aids in:
- Production of DNA,
- Maintains healthy red blood cell formation,
- Lessen exhaustion
- Tackles tiredness, and
- Supports the nervous system.
Since vitamin B12 may only be found naturally in foods like meat, fish, and dairy, vegans may not get enough of it. Thus, vegans need food that can supply them with enough of vitamin B12 to meet their daily requirements.
Foods that have been fortified with vitamin B12 include:
- Vegan-friendly milk,
- Vegan spreads,
- Yeast extracts,
- Morning cereals, and
- Nutritional yeast flakes.
To maintain your B12 consumption, it’s crucial to incorporate these vegan B12 sources into your diet.
2. Vitamin D
Vitamin D supports the operation of the muscles, your everyday immunity, and your bone health.
You can obtain vitamin D from these three sources:
- Exposing your skin to the sun directly,
- Consuming fortified milk (cow or vegan), or
- Taking supplements.
Although sunlight is the major source of vitamin D, it is hard to get it, especially during the winter months.
Thus the best option to obtain vitamin D is through supplements which are available in the form of:
- Capsules
- Tablets
- Gummies
- Liquids
- Sprays
3. Omega-3 fatty acids
Omega-3 fatty acids are necessary for your body to operate effectively and support overall heart health.
Deficiency of Omega-3 fatty acids in the body can lead to:
- Dryness and irritation of the skin
- Depression
- Dry eyes
- Pain and Stiffness in joints
- Hair changes
Since our body is unable to synthesize Omega-3 fatty acids (like ALA, EPA, and DHA) it is important to consume these nutrients through our food.
ALA (Alpha Lipoic Acid) can be found naturally in plant-based sources like chia seeds, walnuts, linseeds, hemp seeds, pumpkin seeds, sunflower seeds, and rapeseed oil.
EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) can be found in vegan supplements made from seaweed and algae.
4. Iron
Iron is a necessary nutrient for:
- Production of new red blood cells,
- Synthesis of new DNA,
- Synthesis of oxygen-carrying hemoglobin, and
- Metabolism of energy.
Low iron levels in the body can lead to various complications:
- Anaemia
- Weariness
- Weakened immune system
Two common types of iron are:
Non-heme iron that can be found in plants, whereas
Heme iron can only be obtained through animal products.
Vegans who consume insufficient amounts of iron should try to increase their intake of iron-rich foods such as cruciferous vegetables, beans, peas, dried fruit, nuts, cereals, and seeds.
But it should also be kept in mind that iron supplements should be taken only when it is extremely necessary and with utmost care because an increase in iron levels in the body can do more harm than good which includes organ failure, coma, and in some cases it can also be fatal.
5. Calcium
Calcium is very important for stronger bones and teeth. It also affects heart health, neuron signaling, and muscular activity.
It might be challenging to consume adequate calcium on a vegan diet because dairy products are a major source of calcium for omnivores and vegetarians.
Some of the vegan sources of calcium include:
- Figs,
- Soybeans,
- Almonds,
- Broccoli,
- Kale, and
- Oranges
6. Iodine
Iodine is necessary for the body to make thyroid hormones and helps maintain a healthy, energy-producing metabolism.
Fish, shellfish, and dairy products are the best sources of Iodine. For vegans, iodized salt is the finest source of iodine.
Seaweed is another excellent source of iodine for vegans, but it should only be consumed seldom. Heavy metals including lead, mercury, and arsenic that are poisonous can be found in seaweed. Additionally, if you consume too much seaweed, your iodine levels may rise, which can also result in thyroid issues.
7. Zinc
Zinc is a crucial vitamin for numerous bodily functions including:
- Functions of the immune system,
- Metabolism, and
- Wound healing.
Deficiencies of zinc in the body may cause:
- Lowered defenses
- Hair fall
- Diarrhea
- Slow growth in children
Although zinc can be found in both animal and plant sources, vegans may have trouble consuming enough of it.
This is because some plant-based foods, such as beans and grains, may make it more difficult for the body to absorb zinc.
Some of the greatest vegan sources of zinc include lentils, yogurt, and pumpkin seeds.
After you’ve learned about the nutrients that a vegan diet lacks and the several ways you may obtain them, allow me to also introduce you to the range of different supplement brands that are currently available in the market to help you make up for any nutrient shortages you may experience when strictly following a vegan diet.
Vegan Vitamins Brands: What’s best for you?
Finding the best multivitamin for vegans can be a difficult challenge because animal products are frequently included in vitamin and mineral supplements.
Gelatin, casein, fish oil, glycerine, and carmine are just a few examples of animal-based products found in these supplements.
Fortunately, it is now possible to get an excellent vegan multivitamin brand without animal-based products.
Here, we’ve compiled a list of the top 10 Vegan Vitamin brands to assist you meet your daily needs for all of the necessary vitamins while firmly sticking to a vegan diet.
1. Best plant-based multivitamin: Future Kind
Description: A few of the benefits provided by this brand of vegan vitamin are:
- They are prepared exclusively for vegans.
- It has products that are all third-party tested in the US for quality.
- Available worldwide.
- Affordable costs.
- Employs only the best ingredients possible (such as vitamin D3 rather than D2).
Form: It is available in the form of Softgel and Capsule.
Price: $29.95
2. Best Multivitamin for Vegans: DEVA
Description:
- B-complex vitamins, which the body needs for transforming the food you eat into energy, are effectively dosed in Deva multivitamin tablets with extra superfoods and herbs.
- For both men and women, this group of supplements has an appropriate quantity of vitamins C and E. These antioxidants fight the free radicals responsible for early aging.
- The products of this brand of multivitamin are:
- free from meat and meat products,
- poultry-free products, and
- dairy-free products.
Form: It is available in the form of Tablets.
Price: $30.15
3. Best for bone health: MRM
Description:
- MRM Vegan Vitamin D3 promotes improved calcium absorption and healthy bone development.
- To combat the impacts of bone problems, regulate calcium absorption and bone mineralization. This improves bone health, immune system function, cell growth, and a healthy inflammatory response.
- The product of this brand of vitamin is GMO(Genetically Modified Organism) free, vegan, and gluten-free.
Form: It is available in the form of a Capsule.
Price: $22.30
4. Best supplement for Vegans: Hippo 7
Description:
- With this handy supplement, you can get all 7 important vitamins, minerals, and elements that are frequently lacking in plant-based diets.
- It is a seven-in-one formula consisting of:
- Omega-3s DHA+EPA,
- Vitamin B12,
- Vitamin D,
- Iron,
- Iodine,
- Zinc, and
- Calcium.
- This brand of multivitamin supplement is vegan-friendly and does not contain GMOs or gluten.
- It can rightly be considered an all-in-one vegan supplement.
Form: It is available in the form of soft gel.
Price: $39
5. Best personalized vitamin brand: HUM
Description:
- This potent vitamin D3 supplement supports your body, mood, and immunity throughout the year.
- This potent supplement plays an important role in immune system support, skin health, and bone health. It also helps with calcium absorption.
- The brand is vegan-friendly and does not contain gluten or GMOs.
Form: It is available in the form of Softgel.
Price: $26
6. Best Budget-Friendly Vitamin Brand: NOW
Description:
- Normal sources of vitamin D include:
- Food,
- Skin’s production of vitamin D, and
- From the sun’s UV rays.
But you can’t get enough Vitamin D from the above sources thus there is an increase in demand for vitamin D supplements to make sure your body does not fall short of vitamin D.
- This product is Quality GMP Certified, Kosher, Soy-Free, and Gluten-Free.
Form: It is available in tasty chewable form.
Price: $10.89
7. Best Overall: Thorne
Description:
- It is one of the best supplements for Vegans.
- This particular sort of dietary supplement contains minerals that the body can readily digest and is specifically made for postmenopausal women and men.
- It contains the right amount of calcium and magnesium in a highly absorbable chelated form.
- This Vegetarian Multivitamin contains:
- Vitamin A helps to maintain healthy skin, eyes, and immune system.
- Vitamin D supports a healthy immune system and strong bones.
- Zinc bis-glycinate, a highly absorbable zinc form, improves skin health and immunological function.
Form: It is available in the form of a Capsule.
Price: $32.46
8. Best Multivitamin brand: Ritual
Description:
- It is one of the best vegan multivitamins for women.
- At every stage of life, Ritual provides high-quality multivitamins designed exclusively for men, women, and children.
- It is free of stevia, sugar alcohol, artificial colors, flavors, and sweeteners.
- This brand contains vegan products and does not contain any sugar, gluten, or dairy products.
- The Ritual prenatal offers 12 essential vitamins and minerals, including choline and folate for the baby’s brain development, and vitamins D3 and K2 with magnesium to assist bone formation.
- Ritual products undergo independent evaluation for potency and purity.
Form: It is available in the form of a Gel capsule.
Price: $50.48
9. Best vitamin brand for an athlete: Klean ATHLETE
Description:
- This product supports the fast conversion of ADP to ATP energy, which may enhance high-intensity sprints, dynamic movement, and better workout power and vigor.
- It also supports growth factor signaling and glycogen storage to support improvements in muscle strength.
- Reduces the amount of time needed to recover after multiple sessions of demanding exercise.
- The product is GMO-free and made without wheat, gluten, artificial flavors, colors, or sweeteners.
- This product is NSF Certified for Sport, which means that it has been examined to make sure that no compounds that are restricted for athletes are present.
Form: It is available in the form of powder.
Price: $42
After an elaborate description of the various types of vegan vitamin brands above, we have compiled a few of the important brands for you in a tabular form so that you can get a brief idea of the price, primary supplements, and a few more aspects of the various vitamin brands at a glance.
| Best for | Primary Supplement | Flavor | Form | Price | |
| Future Kind | Plant-based multivitamin | Vitamin D3 | Unflavoured | Softgel and Capsule | $29.95 |
| DEVA | Multivitamin | Vitamin B | Multivitamin | Tablet | $30.15 |
| MRM | Bone health | Vitamin D3 | Unflavoured | Capsule | $22.30 |
| Hippo 7 | Overall vitamins | Multivitamins | Unflavoured | Softgel | $39 |
| HUM | Personalized vitamin | Vitamin D3 | Unflavoured | Softgel | $26 |
FAQ’s
Are all Vitamins Vegan?
Although taking vitamins is an excellent way to cope up with your daily nutritional requirements, it is also a fact that not all vitamins are vegan.
Some vitamins come from animals, while others include animal products like gelatin (made from animal skin and bones).
What Vitamin should vegans take?
B12 vitamin.
Only animal items like meat, dairy, and eggs contain vitamin B12. Every vegan must frequently take a B12 supplement, either through consuming fortified foods or by taking a B12 vegan vitamin.
Do vegans lack protein?
An area of major concern is that the vegan diet is lacking the adequate amount of protein the body requires. Vegans thus have to depend upon a variety of plant sources for their protein needs. An effective vegan diet can provide you with the sufficient amount of protein (and all other necessary nutrients) your body requires.
Are vegan supplements necessary?
Taking the right supplement in an adequate amount is an important part of a healthy vegan diet. Thus if you have to be sure of obtaining all the nutrients your body requires for proper functioning then it’s good to use supplements in addition to a balanced and diverse diet.
How to pick the ideal Vegan vitamin brand for youself?
You should keep the following aspects in mind when choosing the best vitamin brand for you:
- Personal needs: Take into account your health objectives and search for a company that sells products according to your requirements.
For example, while some brands focus on fulfilling the requirements of young people, expectant mothers, and children, others cater to the requirements of athletes.
- Brand reputation: Pick a product from a well-known, trustworthy brand that complies with the CGMPs recommended by the FDA.
- Testing: Search for goods that have undergone testing to guarantee their potency and purity, ideally by an independent organization.
- Ingredients used: Do a thorough checking of the supplement’s ingredient list before purchasing it, and try to stay away from anything that contains a lot of preservatives and other artificial ingredients.
- Dietary restrictions: Many of you might consider products that are kosher, gluten-free, or vegan-certified.
- Cost: It is always a good option to go for brands that have products you can afford as the prices of brands vary depending on a number of factors.
Wrapping Up
In the end, I would suggest that continuing with a plant-based diet is a very easy and smart option to keep yourself away from various kinds of diseases and ailments. Nevertheless, meeting all nutrient needs just through a vegan diet and fortified foods may be challenging.
This is especially the case with vitamin D and vitamin B12 which are lacking in a vegan diet.
When following a vegan diet, make sure you’re getting the daily recommended consumption of all essential nutrients. You can also opt for using Vegan vitamins and supplements to increase your nutrient intake if you don’t get the recommended amount from food alone.
Your nutritional demands can be met easily by well-planned vegan diets.
However, I would always recommend that it’s a good idea to consult your dietitian before starting a new supplement plan!
