What’s the lowdown on vegan vitamins? As more and more people adopt a vegan lifestyle, it’s important to ensure that you’re getting all the necessary nutrients for your body to function effectively. While a vegan diet can provide a good amount of your daily nutrition goal, it can be difficult to track how much of each vitamin your body is absorbing without careful attention and planning to your food choices.
That’s why opting for vegan vitamins and minerals to supplement your diet can be a great way to ensure you’re getting all of the necessary nutrients you need for good health. But what vitamins should vegans take to support their diet? Read on to find out the 8 best vegan vitamins you need in your daily routine to achieve your recommended daily nutrition goals.
First on our list of the best vegan vitamins is vitamin B12. This nutrient is most commonly sourced from animal products, such as meat, dairy and eggs, as well as some fortified breakfast cereals. As such, it can be hard to get your daily dose of vitamin B12 on a vegan diet alone.
The daily recommended dose of vitamin B12 for adults is 2.4 micrograms, although you will need a higher dose if you’re pregnant or breastfeeding. Typically you should aim for 2.6 micrograms per day in your vegan pregnancy vitamins, and 2.8 micrograms per day while breastfeeding.
Making sure you meet your daily recommended dose of vitamin B12 is important for everyone, not just those on a vegan diet. Vitamin B12 is known to support multiple bodily functions, including metabolising protein, creating red blood cells, and maintaining a healthy nervous system. Vitamin B12 is also known to help you feel more energised throughout the day by reducing feelings of tiredness and fatigue.
If you don’t get enough vitamin B12 in your diet, you could develop symptoms of anaemia that are challenging to fix with your diet alone. Our vitamin B12 supplement has been designed in both liquid and liposomal forms so it can be absorbed into your system faster than traditional vegan vitamins.
Often referred to as the ‘sunshine vitamin’, vitamin D is a fat-soluble vitamin that enhances the absorption of calcium and phosphorus from your gut and supports the healthy functioning of your immune system.
The recommended daily dose of vitamin D in vegan vitamins is 15 micrograms for adults and children. However, if you’re pregnant or breastfeeding, you should aim for 20 micrograms per day.
Most people rely on exposure to sunlight to absorb vitamin D, but it can be hard to get enough of this nutrient depending on the climate or season.
Although some foods are fortified with vitamin D, such as fortified plant-based milk, these are often considered insufficient in meeting your daily nutritional requirements. As such, it can be hard for vegans to get enough vitamin D from dietary sources alone.
Our vitamin D3 supplement is one of the best vegan vitamins for your daily routine, as it has been designed to easily absorb into your system and can be taken all-year round to support the health of your bones and teeth.
Making sure you’re getting enough iodine is essential in maintaining healthy thyroid function and it can contribute to a normal energy-yielding metabolism too.
The richest sources of iodine can be found in non-vegan foods, such as dairy, fish, and shellfish. Although seaweed is considered a highly concentrated source of iodine for vegans, it’s recommended not to eat this more than once per week, as too much could contribute to thyroid gland disorders.
If you don’t get enough iodine through your diet, you could develop health complications such as hypothyroidism, which causes various symptoms such as dry skin, weight issues, and low energy levels.
Adults should aim for 150 micrograms of iodine per day through their diets or vegan vitamins. As it can be challenging for those following a vegan diet to get their full daily recommended intake of iodine through food alone, it is often recommended to opt for vegan vitamins to fulfil your daily nutrition goals.
Our liquid Vegan Support supplement has been designed to support your overall health on a vegan diet with a special blend of iron, vitamin D3, iodine, and vitamin B12, making this one of the best vegan vitamins for your daily routine.
Calcium is a mineral that is essential in maintaining healthy bones and teeth, nerve transmission, and muscle function. Calcium is especially important in the physical development of children’s strong bones and teeth, as this is when they grow and develop most rapidly, so this growth needs to be supported by adequate nutrition.
Dairy products are the most common source of calcium. However, vegans are able to get some of their calcium intake from foods such as leafy greens, tofu, and fortified plant-based milks. It is often suggested to supplement your plant-based diet with vegan vitamins to make sure you’re getting enough of this important mineral. Choosing vegan kids’ vitamins that contain calcium is also considered to be an effective way of ensuring your children are meeting their daily nutritional requirements.
The recommended daily allowance of calcium in adults is around 1,000-1,200 mg, with children requiring at least 700 mg per day, on average.
Our vitamin D3 and K2 supplements are designed to help maintain your body’s calcium levels in an easy-to-take liquid form that is a convenient addition to your daily dose of vegan vitamins. If you’re looking for vegan kids’ vitamins, this formula is available in drop form for infants too.
Zinc is an essential mineral that is important for maintaining a healthy immune system and normal vision. It also contributes to the normal function of your metabolism and helps to effectively repair your cells.
This mineral can be found in a variety of plant-based foods, including legumes, nuts and seeds. However, these foods also contain phytates, which can bind to zinc and inhibit your ability to absorb this mineral into your system.
To ensure you’re getting your recommended daily intake of zinc, which is around 8-11mg for adults, vegans are encouraged to supplement their diet with vegan vitamins that contain zinc. You may want to consider vegan pregnancy vitamins if you’re expecting, as new mums require a higher daily amount of zinc than usual.
Next on our list of essential vegan vitamins is iron, which is a key nutrient that helps to form red blood cells and haemoglobin. It also supports your energy levels, metabolic function, and cognitive health. If you aren’t able to meet your daily recommended amount of iron through your diet, you may find yourself feeling increasingly fatigued or even develop iron deficiency anaemia.
You can source iron from foods in two forms: heme iron and non-heme iron. Heme iron can only be found in animal products, whereas non-heme iron can be found in plants. Most vegans tend to source their iron intake from the latter, through foods such as spinach, lentils, and various nuts and seeds.
The daily recommended amount of iron for adult men and anyone who is postmenopausal is 8mg. Those who still menstruate require a higher dose of iron at 18 mg per day, with anyone who is pregnant requiring 27 mg per day.
It can be challenging to meet your daily iron requirements through your diet alone, so many vegans opt to take vegan vitamins and minerals to supplement their diet. Our Iron, B9 and B12 liquid spray is a vegan-friendly supplement designed for optimal absorption to easily fit into your lifestyle.
Last but not least in our rundown of what vitamins vegans need is omega-3. Omega-3 fatty acids come in two forms: essential omega-3 fatty acids and long-chain omega-3 fatty acids. The former contain alpha-linolenic acid (ALA) and are considered to be essential as they can only be sourced from your diet. However, long-chain omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body is able to make EPA and DHA from ALAs, so they are not considered to be essential fatty acids.
These long-chain omega 3s are very important as they support the health of your brain development, eye function, and cardiovascular health.
There are plenty of vegan foods that provide a source of essential omega-3 fatty acids, such as flax or chia seeds. It can be much harder to get enough DHA and EPA foods on a plant-based diet, as they are mainly found in fish, seafood, and meat.
Around 200-300 mg of long-chain omega-3s is considered to be sufficient for adults. However, it is recommended for those following a vegan diet to look for suitable vegan vitamins to ensure they are meeting their nutritional requirements.
Our Vegan Support spray offers a good basis when considering what vitamins vegans need and has been carefully formulated to make sure your body is getting the nutrients it needs.
Browse a range of vegan vitamins at Nutrivitality. Our liquid, spray, and liposomal vitamin formulas are designed to be an easy and convenient addition to your daily routine that enable you to stay on top of your health. All our vitamins come in liquid form and have been created with liposomal technology to offer the best possible vitamin absorption for you and your family.
Discover how liposomes improve vitamin absorption and explore our full range of vitamin supplements to make sure you’re getting all the nutrients you need. Always double check whether you’re buying vegan vitamins by reading the label and dosage guidance carefully before purchasing.