Can I get enough omega-3 from flax and walnuts?

These provide ALA, which your body must convert to DHA/EPA. Conversion is only 5-10% efficient. For brain and heart health, algae-based DHA supplements are recommended, especially if pregnant or over 50.

Why is vegan iron harder to absorb?

Plant iron (non-heme) absorbs at 2-20% vs meat iron at 15-35%. Phytates in grains and tannins in tea/coffee further reduce absorption. Pair iron-rich foods with vitamin C and avoid calcium at the same meal.

Is vegan protein incomplete?

Most plant proteins lack one or more essential amino acids, but you don't need to combine them at every meal. Eat a variety of legumes, grains, nuts, and seeds throughout the day for complete amino acid profile.

Best Supplements for Vegans & Plant-Based

47,000+ trials analyzed

59,000+ interactions

Not FDA evaluated

Essential supplements for plant-based diets addressing nutrients difficult to obtain from plants alone, based on clinical research.

Quick Answer

Top 3 supplements for vegans & plant-based: Vitamin B12 (Cyanocobalamin), Algae-Based Omega-3, Vitamin D3 (Vegan). These address the most common deficiencies and health concerns for this group.

B12 deficiency

Omega-3 (DHA/EPA)

Iron absorption

Zinc and iodine

Complete protein

Common Deficiencies in Vegans & Plant-Based

Understanding which nutrients vegans & plant-based commonly lack helps prioritize supplementation. These deficiencies are backed by population studies and clinical research.

Nutrient	Prevalence	Why It Happens
Vitamin B12	~50-90% deficient if unsupplemented	B12 only found in animal products or supplements
Omega-3 (DHA/EPA)	Very common	ALA conversion to DHA is only 5-10% efficient
Iron	Common, especially in women	Plant iron (non-heme) absorbs at 2-20% vs meat iron at 15-35%
Zinc	Often suboptimal	Phytates in grains reduce absorption by 50%
Iodine	Depends on salt use	Main sources are seafood and dairy

Essential Supplements

These supplements have strong evidence for vegans & plant-based and address the most common nutritional gaps. Consider these your foundation.

#1Vitamin B12 (Cyanocobalamin)Strong Evidence

Non-negotiable - no reliable plant sources

Dose:250mcg daily or 2500mcg weekly

#2Algae-Based Omega-3Strong Evidence

Direct DHA/EPA without conversion inefficiency

Dose:250-500mg DHA+EPA daily

#3Vitamin D3 (Vegan)Strong Evidence

D3 from lichen, since D2 is less effective

Dose:2000-4000 IU daily

Recommended Supplements

These supplements offer additional benefits for vegans & plant-based based on specific needs and goals. Not everyone needs all of these - prioritize based on your individual situation.

Iron (with Vitamin C)strong

If ferritin is low; vitamin C doubles absorption

Dose: 18-27mg with 100mg vitamin C

Zincmoderate

Phytates block absorption; needs may be 50% higher

Dose: 12-15mg daily

Iodinemoderate

If not using iodized salt regularly

Dose: 150mcg daily

Worth Considering

Calcium (if low dairy alternative intake)

Fortified plant milks vary widely

What to Avoid or Limit

Gelatin-based capsules. Derived from animal collagen - look for plant cellulose
Fish oil. Algae-based omega-3 is vegan equivalent
Vitamin D3 from lanolin. Derived from sheep wool - vegan D3 uses lichen

Lifestyle Factors

Supplements work best when combined with lifestyle awareness. These factors significantly affect nutrient needs for vegans & plant-based.

Soak, sprout, or ferment grains and legumes to reduce phytates

Vitamin C dramatically increases plant iron absorption

Calcium inhibits iron - take separately

B12 stores can last 2-5 years, masking deficiency until serious damage occurs

Special Considerations

1.Get B12, vitamin D, iron, and homocysteine tested annually
2.Look for "vegan" or "plant-based" labels on supplements
3.Cyanocobalamin B12 is most stable and cost-effective
4.Methylcobalamin is an alternative if you have absorption issues

Frequently Asked Questions

Yes, without exception. B12 only comes from bacteria, which animals accumulate. There are no reliable plant sources. Nutritional yeast is fortified, not naturally occurring. Deficiency causes irreversible nerve damage.

Related Guides

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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.

Moderate Evidence

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