Top 7 Supplements to Benefit a Plant-Based Diet

When many of us were kids, popping Flintstones vitamins was a highlight of the morning routine. But who says the fun has to end just because we're adults? Making vitamins a daily priority is still crucial to meet our nutrient needs. Keep the tradition alive and stay healthy with these vegetarian-friendly supplements daily. 

Different types of supplements exist for all lifestyles and dietary preferences. Some are better for plant-based eaters like vegans and vegetarians, while others are excellent options for everyone regardless of diet. This article highlights the top supplements for vegetarians. 

Difference Between Vegetarian and Non-vegetarian Needs

Regarding supplements, vegetarians and non-vegetarians have slightly different nutrient needs. The foods you eat provide many important nutrients—so if you omit certain food groups from your diet, you may need to get those nutrients from a supplement. 

Plant-based eaters often have difficulty meeting their daily requirements for nutrients like iron, vitamin B12, and omega-3 fatty acids. These specific nutrients are found primarily in animal products like meat. While some vegan options are fortified, you’ll need to read the nutrition label to know for sure. 

Vegetarian supplements differ from non-vegetarian supplements in two ways: 

• Targeted formulations: Vegetarian products may be specifically formulated to support the nutrient needs of plant-based eaters, with increased amounts of key nutrients. 
• Vegetarian ingredients: Vegetarian supplements do not contain any non-vegetarian ingredients. Vegan supplements do not contain any animal-derived ingredients. 

What Makes Vitamins Not Vegan?

Vitamins themselves are not inherently non-vegan. Most are made of organic compounds that can be synthesized or extracted from plant-based sources. However, some vitamins may come from animal products or involve animal testing in their production, which would make them not vegan. 

Here are some common ingredients found in vitamin supplements that are not vegan:

• Gelatin: A protein derived from animal collagen, gelatin is often used as a binding agent in capsules and gummies.
• Lactose: Lactose is a sugar derived from milk and used as a filler in some vitamins.
• Beeswax: This natural honeybee wax is used as a coating on some vitamin capsules.
• Vitamin D3: Vitamin D3 is often derived from lanolin, a waxy substance found in sheep's wool.
• Fish oil: Fish oil is a common ingredient in omega-3 supplements and is not vegan.

Luckily, some supplements that are typically not vegan do have vegan versions, like vegan vitamin D3 and algae omega-3s. There are many vegan alternatives and naturally vegan options, such as vitamin D2.

It's always best to check a supplement’s source and manufacturing process before purchasing to ensure it aligns with your dietary choices. You can easily filter for vegetarian or vegan options at iherb.com.

Top Vitamins and Minerals for Vegetarians + Their Benefits

As a plant-based eater, it's important to ensure you get all the necessary nutrients to maintain optimal health. While the Academy of Nutrition and Dietetics has found that a well-planned vegan diet can provide all the essential nutrients, some vegans may benefit from taking certain supplements.1 Always check with your doctor before changing your supplement routine. 

These are the top supplements vegans should consider taking.

1. Vitamin B12 

Vitamin B12 is found almost exclusively in animal products, so it can be challenging for vegans and some vegetarians to get enough of it from their diet alone. Vitamin B12 is essential for nerve function, DNA synthesis, and red blood cell production. Vegans should consider taking a B12 supplement or consuming foods fortified with B12, such as plant-based milks and nutritional yeast.

The most common types of vitamin B12 supplements are: 

• Methylcobalamin: A form of vitamin B12 often used in sublingual (under the tongue) supplements, methylcobalamin may be more easily absorbed by the body than cyanocobalamin.
• Cyanocobalamin: This is the most common type of vitamin B12 supplement on the market and is made synthetically. 
• Hydroxocobalamin: This is a natural form of vitamin B12 that is produced by bacteria. It's often used in injectable forms of B12 supplements.

2. Vitamin D

Vitamin D is essential for bone health and immune function. While the body can produce vitamin D when the skin is exposed to sunlight, many people, including plant-based eaters, may not get enough sun exposure to produce sufficient vitamin D. 

Most people should consider taking a vitamin D supplement, especially during the winter months or if they live in areas with limited sun exposure. The upper limit of vitamin D is 4,000 IU for adults, so avoid going over that threshold unless advised otherwise by your doctor. 

3. Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart health and brain function. While they can be found in some plant-based foods, like chia seeds and flaxseeds, the conversion rate of these plant-based sources to the active form of omega-3s is lower. You need to know how much to consume daily to meet your needs. 

People who aren’t getting enough omega-3s through their diet—whether vegan or not—should consider an omega-3 supplement. Plant-based omega-3 supplements are made with algae instead of fish oil. 

4. Iron

Iron is essential for producing red blood cells and transporting oxygen throughout the body. While iron can be found in plant-based foods like lentils, spinach, and tofu, millions of Americans have low iron levels regardless of their dietary iron intake. Your healthcare provider may recommend taking an iron supplement if you are at risk for iron deficiency. 

5. Zinc

Zinc is important for immune function, wound healing, and DNA synthesis. Plant-based foods like beans, nuts, and whole grains all provide zinc—but many of us aren’t consuming enough through diet alone. Zinc is especially important during cold and flu season. Taking a zinc supplement can help ensure you are meeting your daily needs. 

Adults should avoid taking more than 40mg of zinc daily, as taking too much for an extended period can hinder the ability to smell. You can supplement your diet with zinc by taking a vegan multivitamin. 

6. Iodine

Iodine is an essential mineral that plays a crucial role in the body's production of thyroid hormones. These hormones are necessary for proper growth and development and for regulating metabolism.

Vegans may be at a higher risk of iodine deficiency because many dietary sources of iodine are animal-based, such as seafood, dairy products, and eggs. However, several plant-based sources of iodine include seaweed, iodized salt, and some fruits and vegetables like prunes and lima beans. If meeting your needs is challenging, a kelp supplement can be helpful. 

7. Calcium

Several vegan calcium supplements are available to help individuals who are vegan or vegetarian meet their daily calcium requirements. Here are some of the most popular options:

• Calcium citrate: Calcium citrate is a commonly used calcium supplement that is easily absorbed by the body and available as a tablet or powder. Calcium citrate supplements are only 21% calcium, which means you may need to take more to meet your daily needs—but they can be taken on an empty stomach and are a better option for people who take acid-reducing or heartburn medications.
• Calcium carbonate: Calcium carbonate is another common calcium supplement. It contains around 40% calcium, the highest amount of elemental calcium by weight. Calcium carbonate requires stomach acid for absorption, so it's best to take these with food. 
• Algae-based calcium: These supplements are derived from algae and contain other important minerals like magnesium and iron in addition to calcium.
• Calcium-fortified plant milks: Some plant-based milks, including some soy and almond milks, are fortified with calcium. Drinking these milks can help individuals meet their daily calcium needs outside supplementation. 

How to Choose Supplements

With so many products on the market, choosing high-quality, safe supplements can be challenging. Here are some tips to help you choose the best supplements:

• Check the label: Look for a supplement with a label that states the name, quantity of the ingredients, recommended dosage, and any other important information. The label should also indicate that the supplement has been tested for purity and potency.
• Choose reputable brands: Buy supplements from reputable brands or manufacturers with a good reputation for quality and safety. Look for brands certified by third-party organizations, such as the United States Pharmacopeia (USP) or NSF International.
• Research the supplement: Research a supplement you are interested in before buying it. Look for well-designed clinical studies that support its effectiveness and safety. Even better, consult your doctor or a registered dietitian who can ensure the supplement is safe and appropriate for you. 
• Always consult your healthcare provider: Talk with your doctor or a qualified healthcare provider before taking any new supplements. They can advise you on the safety and effectiveness of the supplement and help determine if it is right for you.
• Avoid supplements with questionable ingredients: Be wary of supplements that contain ingredients that are not well-regulated or that have been associated with health risks. Avoid any proprietary blends that don’t list every single ingredient in them. 
• Be mindful of potential interactions: Some supplements can interact with prescription medications or other supplements you may be taking. Before starting any new supplements, talk with your doctor or a qualified healthcare provider about potential interactions. 
• Follow recommended dosages: Stick to the recommended dosage on the label and do not take more than the recommended amount. Taking too many supplements can be dangerous and lead to serious health risks. Also, check the labels of other supplements you are taking—they may contain some of the same vitamins or minerals, and you don’t want to overdo it inadvertently.  

Finally, supplements should not replace a healthy, balanced plant-based diet. It's always best to use a food-first approach, but sometimes we need a little help, and that’s okay. If you are a plant-based eater and are concerned about your supplement routine, don't hesitate to ask a healthcare professional for help. 

References:

1. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980. doi:10.1016/J.JAND.2016.09.025