Vegan Vitamins: What Your Body Needs
29 September 2020
A well-planned vegan diet is one of the healthiest ways to eat, but “well-planned” is the important part. There are a handful of vitamins and minerals that require extra attention when you are not consuming animal products. The good news is that with a bit of knowledge and a couple of affordable supplements, covering your nutritional bases is straightforward. Here is what you need to know.
Vitamin B12
This is the big one. Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. It is produced by bacteria in soil and water, and in the modern world, the most reliable sources are animal products — not because animals make it, but because they consume it from the environment or are supplemented with it themselves.
As a vegan, you must supplement B12. There is no debate about this. Nutritional yeast fortified with B12 is a helpful food source, but it should not be your only one. A daily supplement of 250mcg of cyanocobalamin or a weekly dose of 2,500mcg is the standard recommendation. B12 deficiency can cause fatigue, nerve damage, and cognitive issues, and symptoms can take years to appear, so do not wait until you feel unwell.
Vitamin D
Vitamin D is crucial for calcium absorption, bone health, and immune function. Your body produces it when your skin is exposed to sunlight, but if you live in a northern climate, work indoors, or cover your skin, you are likely not getting enough — and this applies to everyone, not just vegans.
Most vitamin D3 supplements are derived from lanolin (sheep’s wool), but vegan D3 from lichen is widely available and equally effective. A daily dose of 1,000 to 2,000 IU is generally recommended. Vitamin D2 is another option but is less efficiently absorbed than D3.
Omega-3 Fatty Acids
Omega-3s are vital for brain health, heart health, and reducing inflammation. There are three types: ALA, EPA, and DHA. Flaxseeds, chia seeds, hemp seeds, and walnuts are rich in ALA, but the body converts ALA to EPA and DHA very inefficiently — typically less than 10%.
For this reason, a vegan algal oil supplement providing EPA and DHA directly is a wise investment. Algal oil is where fish get their omega-3s in the first place — you are simply cutting out the middleman. Aim for around 250 to 500mg of combined EPA and DHA daily.
Iron
Iron carries oxygen in your blood and is essential for energy. Plant-based iron (non-haem iron) is absorbed less efficiently than the haem iron found in meat, but this does not mean vegans are destined for deficiency. It simply means you need to be a bit strategic.
Iron-rich plant foods include lentils, chickpeas, tofu, tempeh, quinoa, fortified cereals, pumpkin seeds, and dark leafy greens like spinach and kale. The key trick is to pair iron-rich foods with vitamin C — squeeze lemon juice over your lentil soup, add red peppers to your stir-fry, or drink a glass of orange juice with your fortified cereal. Vitamin C can increase iron absorption by up to six times.
Conversely, avoid drinking tea or coffee with meals, as the tannins can inhibit iron absorption. If you suspect your iron is low, get a blood test before supplementing, as too much iron can be harmful.
Zinc
Zinc supports immune function, wound healing, and cell division. Like iron, plant-based zinc is less bioavailable due to phytates found in grains and legumes. However, soaking, sprouting, and fermenting these foods reduces phytate content and improves absorption.
Good vegan sources of zinc include chickpeas, lentils, tofu, hemp seeds, pumpkin seeds, cashews, and wholegrain bread (the fermentation in bread-making helps break down phytates). Aiming for about 50% more than the standard RDA is a sensible approach for vegans.
Iodine
Iodine is needed for thyroid function, which regulates metabolism. Dairy is a significant source for many people, so vegans can miss out. Seaweed is an excellent plant source — nori, wakame, and kelp all contain iodine, though levels can vary wildly. A small amount of kelp powder or a couple of nori sheets a few times a week can help.
Alternatively, a supplement providing around 150mcg of iodine daily is a reliable option. Some vegan multivitamins include iodine, so check the label before doubling up.
Putting It All Together
The non-negotiable supplements for every vegan are B12 and vitamin D. An algal omega-3 supplement is strongly recommended. Iron, zinc, and iodine can usually be obtained from a well-varied diet, but are worth monitoring, especially if you are active. For more on fuelling an active lifestyle, see our guide to vegan gym nutrition.
A good vegan multivitamin that covers B12, D3, iodine, and zinc can simplify things. Brands like Veg1 from The Vegan Society are specifically formulated for plant-based diets and cost very little. Being vegan does not need to be complicated or expensive — a point we explore further in our article on affordable vegan living.