Vegan Multivitamin Guide
A well-planned vegan diet provides most nutrients, but 7 are nearly essential to supplement. This guide covers why each matters and the best forms to take.
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Vitamin B12 (Cobalamin)
ESSENTIALB12 is found almost exclusively in animal products. Vegans must supplement; deficiency can cause irreversible nerve damage.
Supplement Form
Methylcobalamin or cyanocobalamin 250–500 mcg/day, or 2,500 mcg/week
Food Sources
Fortified nutritional yeast, fortified plant milks
Vitamin D
STRONGLY RECOMMENDEDVitamin D is synthesized from sunlight, but those at northern latitudes or with indoor lifestyles often don't get enough. D3 is superior to D2.
Supplement Form
Lichen-derived vitamin D3 1,000–2,000 IU/day
Food Sources
UV-exposed mushrooms, fortified plant milks
Omega-3 (DHA + EPA)
STRONGLY RECOMMENDEDALA from flax and walnuts converts to DHA/EPA inefficiently (<5% conversion rate). Algae-derived DHA/EPA supplements are recommended.
Supplement Form
Algae omega-3 250–300 mg DHA+EPA/day
Food Sources
Flaxseed, chia, walnuts (ALA only)
Iron
CONDITIONALPlant iron (non-heme) is absorbed less efficiently than heme iron from meat. Menstruating women are especially at risk.
Supplement Form
May be sufficient from diet. If supplementing: 18 mg non-heme iron with vitamin C
Food Sources
Lentils, tofu, spinach, fortified cereals
Zinc
CONDITIONALPlant zinc can be bound by phytates, reducing absorption. Most needs can be met through nuts, seeds, and legumes.
Supplement Form
May be sufficient from diet. If supplementing: 8–11 mg/day
Food Sources
Pumpkin seeds, chickpeas, lentils, oats
Iodine
CONDITIONALThe main sources of iodine are seafood and iodized salt. Vegans should use iodized salt or consider kelp supplements.
Supplement Form
Use iodized salt or kelp supplement 150 mcg/day
Food Sources
Iodized salt, seaweed (avoid excess)
Calcium
CONDITIONALDairy-free diets can still provide calcium from leafy greens, tofu, and fortified plant milks. Monitor intake to ensure adequacy.
Supplement Form
May be sufficient from diet. If supplementing: 500 mg/day (separate from meals)
Food Sources
Fortified plant milks, tofu, chia seeds, broccoli
At a Glance
| Nutrient | Priority | Best Form |
|---|---|---|
| Vitamin B12 | Essential | Methyl- or Cyanocobalamin |
| Vitamin D | Strongly Recommended | Lichen-derived D3 |
| Omega-3 (DHA/EPA) | Strongly Recommended | Algae oil |
| Iron | Conditional | Non-heme + Vitamin C |
| Zinc | Conditional | Zinc picolinate or gluconate |
| Iodine | Conditional | Iodized salt or kelp |
| Calcium | Conditional | Calcium citrate |
Important: This guide is for educational purposes only. Individual needs vary based on health status, age, and gender. Always consult a healthcare provider before starting supplements, especially if pregnant or managing health conditions.