A Healthy Guide to Vegan Supplements: What You Need to Know

People who follow a strict vegan diet do not eat meat, eggs, and dairy. To get the right nutrients that your body needs are challenging regardless of what diet you follow. While it is possible to stay well-nourished, some essential vitamins and minerals are of concern to vegans and vegetarians. As a result, vegan supplements are added to their diet to fill these nutritional gaps. These supplements are essential to ensure that a healthy diet is well-maintained.

Although you can get nutrients from plant-based food, fruits, and nuts, it is not enough to supply the daily dosage that your body needs. With the restrictions of the vegan diet, there are some critical vitamins and minerals that are not in plant-based food. Even if some plants do have this nutritional value, it is not as concentrated as it should be.

What Nutrients Do Vegans Need?

According to the Academy of Nutrition and Dietetics, there are seven vital supplements vegans and vegetarians are at risk of deficiency.  Some of these supplements are primarily present in meat products. Vegan supplements provide a simple solution for people to get the right number of vitamins and minerals.

Omega-3 Fatty Acids

Omega-3 fatty acids have a structural role to play in the body. If there are not enough acid levels in the body, the risk of inflammation, depression, dementia, Alzheimer’s disease, heart disease, among others, is unavoidable. Most professional health care providers agreed that the body needs 200 – 300 mg of omega-3 per day. It is achievable by adding a vegan supplement to your diet.

Vitamin B-12

Vitamin B-12 is crucial to red blood cell formation. It is the most vital supplement that any vegans and vegetarians should have. This vitamin helps metabolise proteins as well as supports a healthy nervous system. With vegan supplements, individuals with low vitamin-b levels can maintain a healthy bodily system.


Iron is a vital nutrient needed for energy metabolism as well as carrying oxygen in the body. This mineral is crucial in making healthy blood cells, particularly hemoglobin. When you have low iron levels, it can induce anemia and decrease the functions of your immune system. To avoid experiencing symptoms of fatigue, adding a vegan supplement can establish the needed mineral of your body.


Iodine is a crucial nutrient that provides healthy thyroid function.  If your thyroid is compromised, it can lead to hypothyroidism. Research indicates that vegans are at risk of a deficiency in iodine. The recommended intake of this nutrient is 150 mcg per day. Foods that are considered high in iodine are seafood and dairy products. Since a vegan avoids eating dairy products, they can use a vegan supplement to add the necessary nutrition needed.

Vitamin D

Vitamin D helps enhance the fast absorption of calcium and phosphorus. It influences bodily processes. Unfortunately, foods containing such nutrients are limited. Diet fortified with this vitamin is not enough to satisfy the daily requirements of the body. Aside from getting this nutrient from a vegan supplement, healthy sun exposure of 15 minutes can boost up your Vitamin D. However, too much sun exposure is not advisable because of UV radiation. So, limit it as per the required time frame.


Calcium is essential to have healthier bones. The chance of bone fractures is likely to happen as you age. This nutrient is prominent in dairy products. Vitamin D is needed for the mineral to be absorbed by the body. You can get both nutrients from vegan supplements.


Zinc is another crucial nutrient that helps boost the immune system and metabolism. Though this nutrient is in plant-based food, a research study reveals that a vegetarian diet has low zinc levels. Also, there are plant compounds that impair the absorption of this mineral. Thus, a vegan supplement is necessary to aid in strengthening this nutrient.

A healthy dietary practice can get you the necessary nutrients that your body requires. However, not all food promotes positive benefits to anyone. Some have allergic reactions to seafood, dairy, eggs, legumes, nuts, among others. Therefore, professional health care providers suggest taking other nutritional supplements to balance the required levels of nutrients in the body.