What Supplements Should Vegans Take?
Quick Answer
B12 is essential and non-negotiable. Also consider: vitamin D (most people need this anyway), omega-3 (algae-based DHA/EPA), iodine (if not eating seaweed), zinc, and iron (especially for women). Plant diets can be healthy but these nutrients are harder to get without animal products.
Key Points
- B12 supplementation is mandatory
- Vitamin D3 from lichen is vegan-friendly
- Algae oil provides DHA/EPA without fish
- Iron and zinc absorption is lower from plants
- Iodine often forgotten but important
Detailed Answer
Vegan diets can be excellent for health, but some nutrients need attention. Here's what science says vegans should supplement:
ESSENTIAL (no way around it):
• Vitamin B12: 250-500 mcg daily or 2,500 mcg weekly. There is NO reliable vegan food source. Period. Deficiency causes irreversible nerve damage. This isn't optional.
HIGHLY RECOMMENDED:
• Vitamin D3: 1000-2000 IU daily (use D3 from lichen for vegan source). Most people are low, vegans even more so.
• Omega-3 DHA/EPA: 250-500mg daily from algae oil. ALA from flax converts poorly (5-10%). Brain and heart health require preformed DHA/EPA.
CONDITIONAL (get tested or assess diet):
• Iron: Especially for menstruating women. Plant iron (non-heme) is less absorbed. Take with vitamin C. Get ferritin tested.
• Zinc: 50% less absorbed from plant sources. Legumes and whole grains contain phytates that reduce absorption. 15-30mg daily if diet is grain-heavy.
• Iodine: If you don't eat seaweed or iodized salt regularly. 150 mcg daily.
• Calcium: 500-600mg if not eating fortified foods or leafy greens daily.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- guidelineNutritional Considerations for Vegan Diets: Academy of Nutrition
- reviewB12 Status in Vegans: Systematic Review
- studyPlant-Based Diet Nutrient Adequacy Study
Related Questions
Only if it's fortified (check label). Nutritional yeast doesn't naturally contain B12. Even fortified, you'd need multiple tablespoons daily. A supplement is more reliable.
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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.
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