The Best Vitamins for Vegans & Vegetarians

If you’re vegan or vegetarian, you know the challenges of getting enough nutrients from foods alone.

Although plants are an incredible source of fiber, vitamins, minerals, antioxidants, plant-based protein, and other nutrients, they may contain less or less bioavailable forms of specific nutrients, like iron, B12, and zinc.

Fortunately, the right combination of supplementation can ensure you get enough nutrients to feel and perform your best.

However, every person is unique in their nutritional needs, which is why learning about common nutrient deficiencies and insufficiencies is essential.

Here, you’ll learn about seven of the best supplements for vegans and vegetarians, plus tips on selecting the optimal forms so you can make an informed choice.

7 Best Vitamins for Vegans & Vegetarians

Whether you're vegan, vegetarian, or omnivorous, a healthy, whole-foods diet is always your best source of vitamins, minerals, and nutrients.

However, when you don’t eat animal foods or only certain animal foods, like eggs or dairy, you may develop certain nutrient deficiencies or insufficiencies.

This varies for everyone, but examples of common nutrients often lacking in a vegan or vegetarian diet include iron, vitamin B12, and omega-3 fatty acids.

This is where targeted supplementation can help fill in those nutrient gaps while promoting healthy energy and overall well-being.

Before we delve into the seven best vitamins and supplements for vegetarians and vegans, we want to emphasize the importance of testing and not guessing with supplements.

Your healthcare practitioner can order lab work and assess symptoms to determine your nutrient status, which will help you choose the best supplement protocol for you.

1. Iron + Vitamin C

Iron deficiency is common in vegans and vegetarians, especially in menstruating and pregnant women.

Part of this is because plant-based or “non-heme” iron is less bioavailable (absorbable) than animal-based or “heme” iron.

This means you need to consume significantly more plant-based iron to meet your daily requirements.

Fortunately, iron supplementation can help prevent or treat this condition, especially when combined with vitamin C or vitamin-C-rich foods, such as citrus, kiwi, broccoli, bell peppers, and strawberries, which help enhance the absorption of non-heme iron.

Since consuming too much iron can be toxic, getting CBC (complete blood count) and ferritin (stored iron) lab tests is essential.

From there, your healthcare practitioner can recommend the optimal amount of supplemental iron to meet your needs.

You can find iron in some multivitamins or take a separate iron supplement, like Country Life’s Iron Aid™ 15 mg, a specialized formula with iron, vitamin C to aid absorption, as well as vitamin B-12 and folic acid, which aid in the formation of red blood cells.

2. B Vitamins

B vitamins are an essential group of eight vitamins that promote nutrient assimilation, hormonal health, brain health, gut health, stress response, adrenal health, and overall health, including hair, skin, and nail health.

They are found in various plant and animal-based foods, with some, such as vitamin B12, primarily found in animal foods like meat, fish, seafood, eggs, and dairy.

Not all vegans or vegetarians are missing out on B-vitamins, but if you’re low on energy, feeling overly stressed out, have a genetic variation like MTHFR, are taking birth control pills or proton pump inhibitors, have brain fog or memory issues, are experiencing hair loss, or eat a lot of processed foods, a certified vegan B Complex supplement may be helpful.

Additionally, some individuals may benefit from an extra dose of vitamin B12 (the methylcobalamin form for those with genetic variations), which is primarily found in animal-based foods.

Check with your healthcare practitioner for individual recommendations.

Related reading:

3. Calcium

No, you don’t have to eat dairy products to get enough calcium!

However, if you’re not prioritizing plant-based sources of calcium, such as tofu, almonds, chia seeds, and leafy greens, you may want to supplement.

Fortunately, the days of mega-dosing calcium are over, and experts generally agree that a moderate amount of 1,000-1,200 mg daily is sufficient.

Research suggests that calcium may be better utilized when taken with synergistic nutrients, such as magnesium and vitamin D.

Check out Country Life’s Calcium Supplement collection, including certified vegan supplements, to find the right supplement for you.

4. Vitamin D

Vitamin D deficiency and insufficiency are common in people following all types of nutritional philosophies, not just vegans and vegetarians.

That’s because vitamin D isn’t found in many foods, and the primary source is sunshine. Additionally, vitamin D3, the most absorbable form of vitamin D, is found only in animal foods, such as salmon, liver, and egg yolks.

If you spend a lot of time outdoors without wearing sunscreen constantly, your levels may be fine.

However, given that most people spend the majority of time indoors, coupled with vitamin D’s role in hormonal health, bone density, calcium utilization, immunity, cellular health, and healthy aging, a simple serum test is typically recommended at yearly checkups.

The National Institutes of Health recommends 600 IU daily for all people aged 19-50 years and 800 IU for those over 70. However, some practitioners recommend higher doses depending on the individual.

If your levels are suboptimal, your doctor will likely recommend supplementation with vitamin D3, the most bioavailable form, as well as a safe level of sun exposure.

Vegans and vegetarians need to be cautious when selecting vitamin D3, as some forms are derived from animal or fish sources.

Country Life has two certified vegan Vitamin D supplements derived from lichen:

5. Omega-3s

Omega-3 fatty acids are among the most extensively studied essential nutrients, vital for providing cellular structure and support, as well as offering benefits for the cardiovascular system, skin, joints, cognitive function, eyes, and hormonal health.

Like vitamin D deficiency, omega-3 fatty acid deficiency, insufficiency, or imbalance is not just an issue for vegans or vegetarians.

Research has shown that the standard Western diet provides an imbalance ratio of omega-6 (pro-inflammatory) to omega-3 (anti-inflammatory) fatty acids to the tune of 15:1 (omega-6 to omega-3).

This can contribute to chronic inflammation, which is associated with a myriad of health conditions.

Vegans and vegetarians may be further compromised in their omega-3 to omega-6 ratio if they don’t consume omega-3-rich plant foods, such as chia seeds, walnuts, hemp seeds, algae, and flaxseeds.

The best omega-3 supplements for vegans and vegetarians typically come from algae and algal oils, which provide a rich natural source of these healthy fats.

As with fish oil supplements, be sure you’re purchasing vegan and vegetarian omega-3s that have been tested for purity and potency.

Learn more in: The Best Omega-3 Fatty Acid Supplement & Food Sources

6. The Best Multivitamins For Vegans & Vegetarians

Taking a multivitamin is an excellent way to ensure you’re getting all the vitamins you need while on a vegetarian or vegan diet.

However, you’ll want to ensure your multi is certified vegetarian or verified vegan, as some vitamins and nutrients, such as vitamin E from lanolin or fish oil, are derived from animal sources.

Additional Tips for Choosing the Best Vegan or Vegetarian Multivitamin Include:

Look for multivitamins with iron, especially if you know you’re deficient or insufficient
If you’re not taking a B complex, look for multivitamins that contain all eight B vitamins, especially vitamin B12, which is often lacking in vegetarian and vegan diets.
If you have a genetic variation, look for multivitamins with co-enzymated/methylated B-vitamins
Consider choosing a gender- and age-specific multi (for women, for men, 50+, etc.) for more customized nutrition
For better value, look for a multi that includes vitamins, minerals, and other nutrients.

Country Life offers several certified vegan, vegetarian, and gluten-free multivitamins to choose from, including:

RealFood Organics® Multivitamin For Women (certified vegan, certified gluten-free)
Realfood Organics® Multivitamin For Men (certified vegan, certified gluten-free)
Core Daily-1® for Women Multivitamin (certified vegetarian, certified gluten-free)
Core Daily-1® Daily Multivitamin For Men (certified vegetarian, certified gluten-free)
Max for Women™Multivitamin and Multimineral Supplement (certified vegan)
MAX for Vegans® (certified vegan, certified gluten-free, kosher)

7. Zinc

Zinc is an essential mineral found in animal and plant foods that promotes immunity, skin health, hormonal health, gut health, reproductive function, and various other aspects of well-being.

Zinc deficiency or insufficiency in vegetarians and vegans can be common due to the less absorbable form of zinc found in plant foods like pumpkin seeds, wheat germ, and hemp seeds.

Plus, certain medications such as birth control pills, ACE inhibitors, estrogen, and proton pump inhibitors deplete zinc.

The recommended daily amount of zinc is 8-11 milligrams for those 19 years and older.

Unfortunately, zinc is challenging to test for due to how it’s stored, so practitioners typically determine status based on symptoms, diet, and other factors.

Zinc can be found in some multivitamins or taken as a standalone supplement, such as Country Life’s Chelated Zinc 50 mg and Zinc Lozenges in Cherry flavor.

Learn more in: 10+ Benefits Of Zinc For Immunity, Skin, Hormonal Health, & More

Let’s Recap the Best Supplements for Vegans and Vegetarians

Numerous studies support the health benefits of vegetarian and vegan diets, particularly when nutrient levels are optimal.

That’s where supplements can come in handy, especially for those times you can’t eat perfectly.

Let’s recap the best supplements for vegans and vegetarians:

Iron + Vitamin C

Iron Aid™ 15 mg for iron, vitamin C, B12, and folate (certified vegan, certified gluten-free, halal certified)
Easy Iron 25mg Capsules: An iron-only supplement containing Ferrochel®, a type of iron that is non-constipating and easy on the stomach. (certified vegan, certified gluten-free, kosher)
Buffered Vitamin C with Bioflavonoids (certified vegan, certified gluten-free, kosher)
Chewable Acerola (certified vegan, certified gluten-free, kosher)

B-Vitamins

Coenzyme B-Complex (certified vegan, certified gluten-free, kosher)
Coenzyme B-Complex Advanced (certified vegan, certified gluten-free)
Methyl B12 Lozenges (certified vegan, certified gluten-free, kosher)

Vitamin D3

Vegan D3 Softgels (certified vegan, certified gluten-free)
Vegan D3 Gummies (certified vegan, certified gluten-free)

Vegan omega-3s from algae or algal

Vegan & Vegetarian Multivitamins with Iron:

RealFood Organics® Multivitamin For Women (certified vegan, certified gluten-free)
Realfood Organics® Multivitamin For Men (certified vegan, certified gluten-free)
Core Daily-1® for Women Multivitamin (certified vegetarian, certified gluten-free)
Core Daily-1® Daily Multivitamin For Men (certified vegetarian, certified gluten-free)
Max for Women™Multivitamin and Multimineral Supplement (certified vegan)
MAX for Vegans® (certified vegan, certified gluten-free, kosher)

Zinc

Chelated Zinc 50 mg (certified vegan, certified gluten-free, kosher)

Zinc Lozenges in Cherry flavor (certified vegan, certified gluten-free, halal certified, kosher)

Target-Mins® Zinc 50 mg (certified vegetarian, certified gluten-free, kosher)

Zinc Picolinate 25 mg (certified vegan, certified gluten-free, halal certified, kosher)

Looking For More Plant-Forward Health & Nutrition Tips?

Check out the following articles to help power your plant-based journey:

References Mentioned in This Article

“Iron”. National Institutes of Health Office of Dietary Supplements.
“Review on iron and its importance for human health”.Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences
“Anaemia in women and children”. World Health Organization.
“Iron deficient anemia”. The Mayo Clinic.
“Ferritin Test”. Mayo Clinic.
“Food Sources of Iron”. Dietary Guidelines for Americans.
“Iron Toxicity”. [Updated 2023 Jun 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.
“Iron deficiency anemia due to proton pump inhibitors: Clinical impact revealed”. Journal of Internal Medicine.
“A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals”. Nutrients.
“Potential mental and physical benefits of supplementation with a high-dose, B-complex multivitamin/mineral supplement: What is the evidence?” Nutr Hosp.
“Reducing occupational stress with a B-vitamin focused intervention: a randomized clinical trial: study protocol”. Nutr J.
“Functional Roles of B-Vitamins in the Gut and Gut Microbiome”. Mol Nutr Food Res.
“Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms”. Integrative Medicine: A Clinician's Journal.
“Calcium and Vitamin D: Important for Bone Health”. National Institutes Of Arthritis And Musculoskeletal And Skin Diseases.
“Essential Nutrient Interactions: Does Low or Suboptimal Magnesium Status Interact with Vitamin D and/or Calcium Status?” Advances in Nutrition.
“Magnesium status and supplementation influence vitamin D status and metabolism:
“Calcium Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Individual and additive effects of vitamin D, omega-3, and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial”. Nature Aging.
“Vitamin D as a Shield against Aging”. International Journal of Molecular Sciences.
“The Role of Vitamin D in Health and Disease: A Narrative Review on the Mechanisms Linking Vitamin D with Disease and the Effects of Supplementation”. Drugs.
“Effects of Vitamin D on Fertility, Pregnancy and Polycystic Ovary Syndrome—A Review”. Nutrients.
“Relative Efficacy of Vitamin D2 and Vitamin D3 in Improving Vitamin D Status: Systematic Review and Meta-Analysis”. Nutrients.
“Omega-3 Fatty Acids”. The National Institute of Health Office of Dietary Supplements.
“Health implications of high dietary omega-6 polyunsaturated Fatty acids”. J Nutr Metab.
“How Birth Control Pills Affect Your Nutritional Needs”. Scientific American.
“Zinc Fact Sheet for Health Professionals.” NIH Office Of Dietary Supplements.
“Zinc and its importance for human health: An integrative review”. J Res Med Sci.
“Multifunctional role of zinc in human health: An update”. EXCLI Journal.
"Preconception zinc deficiency could spell bad news for fertility." American Physiological Society.
“Zinc therapy in dermatology: a review”. Dermatol Res Pract.
“Role of zinc in female reproduction”. Biology of Reproduction.

Our Products

Your cart is currently empty.

Search