The Best Vegan Multivitamins & Supplements of 2023

Hippo7 Vegan Complete Multivitamin contains nutrients often low in vegan diets

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The Best Vegan Supplements & Multivitamins, According to a Dietitian


If you follow a vegan diet, it is certainly possible to meet all of your nutrient needs. The Academy of Nutrition and Dietetics notes that planned vegan diets are appropriate for all life stages. Plus, those who follow vegetarian and vegan diets may be at lower risk of developing high blood pressure, type 2 diabetes, and certain types of cancer.

Vegans do have to be extra conscious of getting enough of certain nutrients that either are not present in plant foods or are present in lower quantities. Nutrients of concern include vitamin B12, calcium, vitamin D, omega-3 fats, zinc, iodine, and iron. While some people may benefit from individual supplements, others may find that a vegan multivitamin helps them meet their needs. We recommend speaking with a healthcare provider to determine whether you are deficient in any nutrients before supplementing on your own.

According to plant-based registered dietitian Anja Grommons, MA, RDN, it is important to consider what nutrients are lacking in your particular diet, as this may differ for everyone. When looking for supplements, it is also important to check ingredient labels to ensure the product is vegan and that it doesn’t contain non-vegan additives or animal-derived nutrients. She also recommends opting for choices that are third-party certified when possible.

Verywell Fit Approved Vegan Supplements & Multivitamins

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.

Are Vegan Supplements & Multivitamins Beneficial?

If you cannot obtain adequate amounts of certain nutrients from food, a supplement or multivitamin may be beneficial. However, deciding whether or not to use individual supplements or a multivitamin on a vegan diet is a personal choice. Some people decide to use a multivitamin that provides them with various nutrients that vegans often need, while others choose to use specific supplements for individual nutrients. We recommend discussing this with a healthcare provider, as certain nutrients can be harmful at high doses.

There are certain situations in which supplements or multivitamins will be especially important. They include:

  • Those following vegan or vegetarian diets: Those following vegan diets will, at minimum, benefit from a B12 supplement or choosing foods fortified with adequate B12. Many people following vegetarian or vegan diets will need to supplement beyond this. If not carefully planned, vegan diets may be lacking in vitamins B12 and D, calcium, iron, omega-3 fatty acids, iodine, zinc, and selenium.
  • Those deficient in particular nutrients: If a healthcare provider determines via a blood test that you are deficient in a particular nutrient, then a supplement will often be an effective way to increase your levels. A healthcare provider can recommend an appropriate dose for you. 
  • Athletes or active individuals: If you are physically active and following a vegan diet, you may be at a further increased risk of deficiencies. This is due to the fact that athletes have higher requirements for certain nutrients, such as iron, when compared to the general population, on top of vegans in general being at increased deficiency risk for certain nutrients. Because of this, vegan athletes may need to be extra careful to ensure they are meeting their needs.
  • Those who are pregnant or lactating: Following a vegan diet during pregnancy can be perfectly safe. However, if you are vegan and pregnant, you may be at increased risk of not obtaining enough of certain nutrients such as vitamin B12, iron, zinc, iodine, choline, and omega-3 fats, which are particularly important. All pregnant or lactating people, as well as those who may become pregnant should, at minimum, take a multivitamin designed for this life stage. It is best to speak with a healthcare provider about supplementation.

Who May Not Benefit from Vegan Supplements & Multivitamins

Supplements and multivitamins should not take the place of a balanced diet. You should always consult with a healthcare provider before deciding to supplement. You may want to avoid certain vegan multivitamins and supplements if you:

  • Are not deficient or at risk of deficiency in certain nutrients: If a healthcare provider determines you are not low or deficient in a certain nutrient and are obtaining enough from your diet, you may not want to supplement with that nutrient. Some nutrients, like vitamin B12, are not harmful to supplement even if you are not deficient, while others, such as iron, can be dangerous if too much is consumed. If you are choosing a multivitamin, you might consider one that does not contain the nutrients you are at risk of over-consuming.
  • Are taking medications: If you are taking medications, it is always best to consult with a healthcare provider before using supplements or multivitamins. Certain supplements can impact absorption or efficacy of particular medications.

Top Picks

Best Multivitamin

Hippo7 Vegan Complete Multivitamin

Vegan Complete Multivitamin by Hippo7


  • Contains nutrients essential for vegans

  • Softgel for easy swallowing

  • Large pill

  • Expensive

The Vegan Complete Multivitamin by Hippo7 is our best multivitamin pick because it is specially formulated to fill common nutrient gaps for people following a vegan diet. You may find that, instead of taking specific supplements, you prefer to take a multivitamin with a variety of vitamins and minerals to make sure your bases are covered. If you are taking other supplements, you should take caution with multivitamins to avoid excess intake of certain nutrients.

The Vegan Complete Multivitamin by Hippo7 contains seven nutrients often low in vegan diets. Rather than include a huge amount of vitamins you may or may not need, they focused on the essentials. This includes vitamin B12, vitamin D, calcium, iron, iodine, zinc, and omega-3 fats. Take note that it contains 200 milligrams of calcium per 2 softgel servings, and, depending on their diets, some people may need to supplement with more than this.

Hippo7’s manufacturing facilities are NSF certified to comply with good manufacturing practices. The company assures consumers that they send each of their supplements to a third-party lab to verify they contain what they say they contain without potentially harmful contaminants. However, there is no information on which labs are used and how to obtain more detailed information. 

Price at time of publication: $35 ($1.17 per serving)

Key nutrients: Vitamin B12, vitamin D, calcium, iron, iodine, zinc, omega-3 fats | Form: Softgel | Serving size: 2 softgels | Servings per container: 30

Best Vitamin B12

Garden of Life mykind Organic Whole Food B-12 for Metabolism and Energy, Raspberry

Garden of Life B12 Vitamin - mykind Organic Whole Food B-12 for Metabolism and Energy, Raspberry


  • approved

  • Convenient spray form

  • Affordable

  • Cannot take a smaller dose

Mykind Organic Whole Food B12 is our top pick for a B12 supplement because it is made from whole food sources, comes in a convenient spray, and has been approved by in a 2022 review. B12 is one of the most important nutrients for vegans to make sure they’re getting enough of. This is because vitamin B12, which is necessary for healthy red blood cells and central nervous system functioning, can be found mainly in animal products such as meat, fish, poultry, eggs, and dairy.

While some foods, such as breakfast cereals, are fortified with B12, many vegans find they need to use a supplement to meet their long-term needs. B12 stores can take years to diminish, and it is helpful to start supplementing right after getting started with a vegan diet before stores are depleted and a deficiency is detected.

Garden of Life makes organic supplements from whole food sources. We like that this supplement comes in a convenient spray form, making it easy to add to your routine, especially if you take several supplements and want to avoid more pills. 

One raspberry-flavored spray contains 500 mcg of vitamin B12, providing 20,833% of the Daily Value. While this may sound like a lot, only a percentage of the B12 from supplements is absorbed, and this amount diminishes as the dose increases. According to the National Institutes of Health Office of Dietary Supplements, only 2% of this 500 mcg dose is absorbed, which is about 10 mcg. Supplementing with this dose four times per week, or with two sprays twice per week, should be enough to meet the needs of many vegetarians and vegans.

This supplement does have an extensive ingredient list, with an organic food blend and sweetening from ingredients such as apple juice, mandarin peel, and stevia, which may or may not suit your preferences.

Price at time of publication: $13 ($0.09 per serving)

Key nutrients: Vitamin B12 as methylcobalamin | Form: Spray | Serving size: 1 spray | Servings per container: 140

Best Calcium

Pure Encapsulations Calcium (Citrate)

Pure Encapsulations Calcium (Citrate)


  • Free from fillers and preservatives

  • Free from sweeteners

  • Allergy-friendly

  • Moderate dose of calcium

  • Two pills per dose

We love Pure Encapsulations Calcium citrate supplement because it contains a moderate dose of calcium to fill the gaps of a vegan diet. Calcium is a potential nutrient of concern for vegans, as dairy products are one of the richest sources of calcium. Calcium plays an important role in the health of our bones and teeth, plus it is needed to move our muscles and regulate our heart rhythm. 

While foods such as kale, broccoli, and fortified foods contain calcium, this form may be less readily absorbed by your body, and you may have a difficult time obtaining recommended amounts by eating these foods alone.

Pure Encapsulations makes supplements that are ideal for those with allergies or sensitivities—they are free from wheat, eggs, tree nuts, peanuts, fillers, preservatives, and sweeteners. They promise purity and potency amongst their supplements by testing raw materials and final products. 

The serving size of these calcium supplements is two capsules, which contain 300 milligrams of calcium, or 25% of the Daily Value. These can be a good addition to a diet rich in dark leafy greens and other vegan sources of calcium.

Price at time of publication: $28 ($0.31 per serving)

Key nutrients: Calcium | Form: Pill | Serving size: 2 capsules | Servings per container: 90

Best Omega-3

DEVA Vegan Omega-3 DHA-EPA

DEVA Vegan Omega-3 DHA-EPA


  • approved

  • Omega-3s from vegan algal oil

  • Large pill size

Omega-3 fats are types of unsaturated fat that are important for various functions, including eye, heart, lung, and immune system health. They can be found in foods such as fish, flaxseed, soybean oil, and fortified foods. But the types of omega-3 fats we get from plant foods are slightly different from the types that come from fish, and the types we get from fish may be most important for health. So, if you do not eat fish, it can be hard to obtain adequate amounts. Of note, some people following vegan diets may be able to get adequate omega-3s that are the same types found in fish from certain types of seaweed or beans that are preserved with kombu.

If your diet does not include fish, seaweed, algae, or kombu, an omega-3 supplement may be beneficial. While most omega-3 supplements contain fish, you can find vegan versions made from algal oil, which is a vegan option that contains similar omega-3 fats to fish. DEVA Vegan Omega-3 DHA-EPA contains 500 milligrams of the omega-3 fats DHA and EPA per softgel. These pills contain orange oil and rosemary extract, providing a light flavor. While the dose is one softgel per day, you should be aware that the pill itself is somewhat large. 

This omega-3 supplement has been tested and approved by in a 2022 review, so you can rest assured that it is free from contaminants and contains what the label says.

Price at time of publication: $28 ($0.47 per serving)

Key nutrients: Omega-3s EPA and DHA | Form: Softgel | Serving size: 1 softgel | Servings per container: 60

Best Iron

Thorne Iron Bisglycinate

Thorne Iron Bisglycinate


  • NSF Certified for Sport

  • Contains a form of iron that is gentle on the stomach

  • Expensive

Iron can be found in many plant foods, including tofu, nuts, beans, and lentils. However, our bodies do not absorb the type of iron found in plant foods as readily as the form found in animal foods, so you may need to eat more of these foods to get the required amounts. You may also find that an iron supplement is necessary. 

Those at higher risk of iron deficiency include athletes and those who are menstruating, pregnant, or breastfeeding. Test your iron levels with a healthcare provider before starting a supplement, as too much iron can be harmful, and it’s important to know how much to supplement with.

Thorne Research Iron Bisglycinate contains iron in the bisglycinate form, which is usually easily absorbed and gentle on the stomach. These are also a great option for vegan athletes, who are at increased risk of iron deficiency. Thorne iron supplements are NSF Certified for Sport, meaning they’ve been verified to contain what they say they contain and are free from potentially harmful and banned substances.

The recommended dose is one capsule per day, which provides 25 milligrams of iron, or 139% of the daily value. Iron supplements should be taken with foods containing vitamin C, such as oranges, bell peppers, or Brussels sprouts, to enhance absorption. You should avoid taking iron supplements with tea, calcium supplements, or foods with calcium.

Price at time of publication: $13 ($0.22 per serving)

Key nutrients: Vitamin D3 | Form: Capsule | Serving size: 1 capsule | Servings per container: 30

Best Vitamin D

Future Kind Vegan Vitamin D3

Future Kind Vegan Vitamin D3


  • Vitamin D from vegan source

  • No artificial colors or preservatives

  • Vegan company

  • Expensive

We make most of our vitamin D through sun exposure, as vitamin D is found naturally in only a few foods, including fatty fish like salmon, fish liver oil, and mushrooms exposed to UV light. Vitamin D deficiencies are, therefore, common among vegans.

Vitamin D supplements can help you meet your needs, especially if you live in an area without much sunshine (or with colder seasons) and you do not eat foods high in vitamin D. Future Kind Vegan Vitamin D3 capsules are an easy addition to your routine. Most vitamin D3 supplements are derived from lanolin, a byproduct of sheep wool. Yet these Future Kind capsules contain vitamin D from lichen, a plant that naturally produces vitamin D.

One capsule provides you with 62.5 mcg, or 2,500 IU, of vitamin D. This dose of vitamin D is above the recommended dietary allowance (RDA) of 600 IUs per day, as higher doses are often recommended for supplementation, and current RDAs may be too low. It is also well below doses high enough to be associated with health risks from over-supplementation. The current upper limit is set to 4,000 IUs per day, though toxicity is unlikely unless you consume much higher doses than this.

This supplement does not contain sweeteners or artificial preservatives and comes in an easy-to-swallow capsule. Future Kind advertises that their vitamins are third-party tested, and they are a certified B-corporation that offsets shipping costs to claim carbon neutrality.

Price at time of publication: $20 ($0.66 per serving)

Key nutrients: Vitamin D3 | Form: Capsule | Serving size: 1 capsule | Servings per container: 30

Best Zinc

Now Foods L-OptiZinc Immune Support

Now Foods: L-OptiZinc Immune Support


  • approved

  • Affordable

  • Can also be used to shorten cold symptoms

  • Large pill size

Zinc is an essential mineral important for immune, brain, and eye function. The foods highest in zinc include meat, fish, and seafood, but zinc can be found in plant foods such as legumes, nuts, seeds, tempeh, and oats. You may be able to meet your zinc needs through food alone. However, zinc in legumes and grains is not as easy to absorb, so you may find that a supplement helps you meet your needs. 

You might consider using a zinc supplement if a healthcare provider determines you are deficient or at risk of deficiency. It also may be helpful to have on hand for short-term supplementation when you’re sick, as zinc can help shorten symptoms of the common cold, though lozenge or syrup forms may be more effective for this purpose than a pill. Zinc can, however, be toxic if you take too much for long periods of time, and too much zinc can cause a copper deficiency.

Now Foods: L-OptiZinc is a zinc supplement from a 2022 review. They contain 30 milligrams of zinc per capsule, meant to be taken once daily. In addition to zinc, these capsules contain 0.3 milligrams of copper to help maintain copper levels in your body since zinc can reduce the amount of copper your body absorbs.

Price at time of publication: $14 ($0.07 per serving)

Key nutrients: Zinc | Form: Capsule | Serving size: 1 capsule | Servings per container: 100

Best Protein Powder

Vega Sport Premium Protein Powder

Vega Sport Premium Protein Powder


  • NSF Certified for Sport

  • Contains leucine for muscle recovery

  • High protein content

  • Expensive

  • Contains alfalfa, stevia, and other ingredients that may not be suitable for all

Protein can be found in many plant-based foods, such as tofu, tempeh, seitan, beans, legumes, and grains. However, protein found in plant-based foods is not as readily absorbed as protein in animal products, so vegans need to consume more to meet their protein needs.

We recommend first aiming to meet your protein needs through whole food sources, which is possible to do on a vegan diet. Protein powders can, however, be a convenient way to add more protein to your diet, boosting the protein content of smoothies, oatmeal, or baked goods. 

Vegan protein powders typically contain pea protein, brown rice protein, hemp protein, or a combination. Vega Sport protein powder contains 30 grams of protein per serving from pea protein, pumpkin seed protein, sunflower seed protein, and alfalfa protein, along with 2.4 grams of the amino acid leucine, which is necessary for muscle building and recovery. This protein powder is also NSF Certified for Sport, making it a great option if you’re an athlete.

Read the ingredients in this protein powder carefully, as some ingredients, including alfalfa protein, may not be suitable for you if you have certain health conditions or are taking certain medications.

Price at time of publication: $40 ($2 per serving)

Key nutrients: Protein | Form: Powder | Serving size: 1 scoop | Servings per container: 20

Best Multivitamins for Athletes

Future Kind Vegan Essential Multivitamin

Future Kind Vegan Essential Multivitamin


  • No excess nutrients

  • Softgel for ease of swallowing

  • Vegan company

  • Do not contain zinc or iodine

  • Expensive

As a vegan athlete, you are at increased risk of deficiencies for various nutrients, including zinc, iodine, vitamin B12, omega-3 fats, and vitamin D. Athletes who menstruate may be at increased risk of iron deficiencies as well. While we still recommend aiming to meet most of your needs with whole foods, you may find that a multivitamin is a hassle-free way to fill in the gaps. 

Future Kind Vegan Essential Multivitamin contains vitamin B12, vitamin D, and omega-3 fats in softgel form. Grommons says, “I really like anti-excess brands that focus specifically on the nutrients that may be missing in a vegan diet. Typically, nutrients like vitamins A and C are easily met on a balanced vegan diet, and therefore supplementing those nutrients is not generally necessary.” We like the simplicity of this multivitamin, which provides specific nutrients vegan athletes may lack while avoiding excess.

This multivitamin does not contain zinc, iodine, or iron, so if a healthcare provider determines you are deficient in one of these nutrients, you may want to opt for a more comprehensive multivitamin or supplement these nutrients separately.

Price at time of publication: $30 ($1 per serving)

Key nutrients: Vitamin B12, vitamin D, omega-3 | Form: Softgel | Serving size: 2 softgels | Servings per container: 30

Best Multivitamin for Women

Wholier Plant-Based Multivitamin

Wholier Plant-Based Multivitamin


  • Contains nutrients vegans lack including iron

  • No synthetic fillers

  • Vegan company

  • Iron dose may not be high enough to correct deficiency

Wholier Plant Based Multivitamins contain many of the nutrients that vegan diets lack, including vitamin D, vitamin B12, iron, iodine, zinc, selenium, omega-3s, and vitamin K2. This multivitamin is free from synthetic fillers and additives, and it comes in a no-nausea, citrus-flavored capsule that can be taken with or without food.

Women and those who are menstruating and following a vegan diet should be aware of iron in particular. While there are many plant-based foods high in iron, some of these foods contain compounds that block iron absorption. As we lose iron through blood loss, is it important to get enough.

This multivitamin contains 8 milligrams of iron, which is 44% of the Daily Value, and can be a great addition to a diet rich in plant-based sources of iron. This dose, however, may not be high enough to correct a deficiency.

Wholier acknowledges the importance of third-party testing and assures customers that each batch of their multivitamins is third party tested multiple times to confirm the product contains what it says it contains and is free from harmful contaminants or other ingredients. The company was also created to support values aligned with plant-based and vegan consumers.

Price at time of publication: $39 ($1.30 per serving)

Key nutrients: vitamin D, vitamin B12, iron, iodine, zinc, selenium, omega-3s, vitamin K2 | Form: Capsule | Serving size: 2 capsules | Servings per container: 30

Best Multivitamin for Men

Ritual Essential for Men Multivitamin 18+

Ritual Essential for Men Multivitamin 18+


  • No fillers or additives

  • Iron-free

  • Ritual no longer requires subscription

  • Expensive

We like that Ritual Essential for Men Multivitamins contain 10 vitamins without any extras that you likely don’t need. They leave out iron, vitamin C, and calcium and focus instead on nutrients you may be lacking. These nutrients include vitamin B12, vitamin D from lichen (a plant source), Omega-3 DHA from microalgae, and zinc. 

Those who do not menstruate typically do not need to supplement with iron, as deficiency is rare. Because of this, we recommend choosing supplement options that do not contain iron unless you have been diagnosed with a deficiency. There are also various plant-based sources of iron, such as spinach, swiss chard, bok choy, tofu, lentils, pumpkin seeds, and soybeans. Vegan diets often provide enough vitamin C, and those who need to supplement with calcium can do so with a separate supplement.

These vegan pills also contain mint essence, so they won’t leave a bad taste in your mouth. The recommended dose is two capsules per day, taken with or without food. We like that Ritual has a subscription option to get these multivitamins at a lower price point, and it will be automatically sent to you every month. However, they are also available for a one time purchase if you don't want a subscription.

Ritual is a brand dedicated to quality and rigorous third-party testing, so you can feel confident that these multivitamins contain what they say they contain without potentially harmful contaminants.

Price at time of publication: $33 ($1.10 per serving) for one time purchase

Key nutrients: Vitamin B12, vitamin D, zinc, vitamin A, magnesium, vitamin K2, folate, vitamin E, boron, omega-3 DHA | Form: Capsule | Serving size: 2 capsules | Servings per container: 30

Best Multivitamin for Kids

Ritual Essential for Kids Multivitamin 4+

Ritual Essential for Kids Multivitamin 4+


  • Sugar free gummy

  • No artificial colors

  • Free from major allergens

  • Requires subscription

  • Expensive

If your child follows a vegan diet, you will want to make sure they’re getting the nutrients required for growth and development. This includes being aware of nutrients such as calcium, zinc, iron, omega-3 fats, vitamin B12, vitamin D, and protein.

Ritual Essential for Kids Multivitamin is a vegan gummy multivitamin meant for children ages 4 through 12. These gummies are sugar-free, getting their sweetness from monk fruit, orange oil, and plant extracts. They contain nutrients important for vegan children, including omega-3 DHA from algae, zinc, vitamin D3, plus fiber to support digestive health. This may be particularly beneficial if you have picky eaters. 

These vitamins require a subscription, which you may find suits your needs as the multivitamins are delivered to you each month. You are also free to cancel or pause your orders at any time. 

Price at time of publication: $33 ($1.10 per serving)

Key nutrients: Vitamin B12, vitamin D, zinc, iodine, choline, omega-3 DHA | Form: Gummy | Serving size: 3 gummies | Servings per container: 30

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look For in Vegan Multivitamins and Supplements

Third Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

  1. Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
  2. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
  3. The third-party certifications we can trust are:, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
  4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
  5. Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Vegan multivitamins and supplements will differ in their quality and ingredients. The ingredients or amounts of ingredients may not match what is written on the label, and there is also the risk of contamination with toxins such as lead, cadmium, or arsenic. Capsules that are not coated in the right way may also not properly disintegrate in the body. For these reasons, it is always best to opt for third-party tested supplements and multivitamins whenever possible to ensure these issues do not come up.


Vegan multivitamins and supplements come in a variety of forms, including capsules, powders, softgels, gummies, or sprays. There is evidence for efficacy with all forms, and choosing the right kind for you can be based on healthcare provider recommendations as well as personal preference.

Sprays and gummies, for example, may taste better, but they usually contain added sugars or alternative sweeteners. The dosing of sprays and liquid drops can be more easily adjusted, while capsules, softgels, and other pills are convenient and do not usually contain added sweeteners but come in less adjustable doses.

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

When choosing a vegan supplement or multivitamin, it is important to review ingredient labels to be certain the product is vegan. Grommons says that you should be careful to pick gelatin-free supplements since capsules, tablets, and gummies may contain this animal-based ingredient. She recommends “choosing a vitamin that is clearly labeled ‘vegan.’ Nutrients like vitamin D and omega-3 fatty acids are often derived from lanolin (a sheep byproduct) and fish oil, respectively.”

If you are taking other medications, it is always best to consult with a healthcare provider before using supplements or multivitamins, as there may be interactions. For example, if you take medications such as warfarin to prevent blood clotting, you should speak with a healthcare provider before using a supplement with vitamin K, which can lower the medicine’s effectiveness.

Certain nutrients may also impact the absorption of other nutrients. For example, you should avoid taking calcium and iron supplements together, as calcium can inhibit iron absorption. High doses of zinc over time can also lead to a copper deficiency.

Vegan Supplement & Multivitamin Dosage

The recommended dose for a given supplement will depend on your diet patterns and specific needs. We recommend speaking with a healthcare provider to determine if a supplement may be appropriate for you. They will also be able to suggest a recommended dose.

While there is no recommended dose for multivitamins, the Recommended Dietary Allowance (RDA) for certain nutrients is higher for vegans and vegetarians than it is for the general population. This is because plant-based forms of these nutrients are not absorbed as well. For example, according to the Institute of Medicine, the RDA for iron for vegetarians is 1.8 times higher than that of the general population. Higher amounts of a particular nutrient may be included in a given supplement to account for this lowered absorption.

How Much is Too Much?

It is important to be cautious with nutrient intake so as to avoid exceeding the tolerable upper intake level (UL) or the highest amount of a nutrient the general population can take safely.

Water soluble vitamins, including B vitamins and vitamin C, are difficult to over-consume because the body will flush out any excess. The fat-soluble vitamins, which include vitamins A, D, E, and K, are stored in fat tissue and can, therefore, be dangerous if over-consumed. Certain minerals, including iron, calcium, iodine, magnesium, selenium, and copper, can also be toxic at high doses.

We recommend checking labels to ensure you are obtaining the correct dose and running your supplement of choice by a healthcare provider. It is also important to get annual blood work done to ensure that your micronutrient levels are within a healthy range.

Frequently Asked Questions

  • Do vegans really need supplements?

    It is possible to follow a vegan diet and be perfectly healthy, but you do need to be aware of certain nutrients that are difficult to obtain from plant foods. This includes nutrients such as vitamin D and vitamin B12, which are found mainly in animal foods.

    Grommons says, “I tend to recommend the supplementation of vitamins B12 and D for most of my vegan clients. Well-planned vegan diets can meet an array of vitamin and mineral needs, however, it requires a varied diet and special attention and planning.” It can help to speak with a healthcare provider to check on certain vitamin and nutrient levels if you are concerned.

  • If you’re vegan, is a multivitamin enough?

    If you are a vegan, you may or may not benefit from a multivitamin. If you decide to take one, we recommend choosing one specifically formulated to fill the gaps of a vegan diet and also getting your micronutrient levels checked to ensure the multivitamin matches your needs. A healthcare provider may recommend replacing the multivitamin or swapping it for individual vitamin and/or mineral supplements.
    Multivitamins differ in their ingredients, so choosing a multivitamin blindly may lead to an excess of a particular nutrient that you already get through your diet. Multivitamins also differ in the amounts of nutrients they contain, which may or may not be enough to correct a particular deficiency.

  • What are the best vegan supplement brands?

    Some of the best vegan supplement brands are those that focus on nutrients vegans tend to lack. Grommons says she likes Wholier, Future Kind, and Hippo7 multivitamins, along with Mary Ruth's, which includes both multivitamins and single-nutrient supplements alike.

  • Are there vegan supplements that help with hair growth or joint health?

    Certain nutrients are important for hair growth and joint health. Deficiencies in nutrients, including vitamin B12, biotin, vitamin D, riboflavin, and iron, may be associated with hair loss, while calcium, phosphorus, protein, vitamins C, D, E, and zinc are important for joint health. If you are deficient in any of these nutrients, then a supplement may help. However, if you already obtain these nutrients through your diet, there is no need to supplement. There is limited research on specific hair or joint supplements for vegans.

  • Are there vegan supplements that help with muscle growth?

    If muscle growth is your goal, it is important to get enough protein and calories and do resistance (or strength training) exercises. While we recommend first turning to whole foods sources of protein like tofu, beans, lentils, chia seeds, and quinoa, a high-quality protein powder may help you meet your needs. 
    You could also consider creatine—a compound produced naturally in our bodies that supplies muscles with energy. Vegans typically have lower levels of creatine in their muscles, and so many benefit from creatine supplementation. For guidance on choosing a creatine supplement for you, take a look at our article covering the best creatine supplements.

Why Trust Verywell Fit

Tamar Kane, MS, RD, is a plant-based Registered Dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.

Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and wellbeing.

26 Sources
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