Following a vegan lifestyle has countless benefits, from supporting animal welfare to improving personal health and reducing environmental impact. But like any diet, it’s essential to ensure you’re getting all the nutrients your body needs. While a well-planned vegan diet can be incredibly nutritious, there are certain vitamins and minerals that can be more challenging to obtain from plant-based sources alone.
So, what supplements should vegans take to stay healthy and thriving? In this guide, we’ll break down the key nutrients that vegans should pay attention to, why they matter, and the best supplements available on Amazon that can help you meet your daily needs. If you want to optimize your health and feel your best, read on!
1. Vitamin B12 – Essential for Energy and Nerve Health
Vitamin B12 is perhaps the most crucial supplement for vegans since it’s primarily found in animal products. This vitamin is essential for red blood cell formation, brain function, and DNA synthesis. A deficiency can lead to fatigue, nerve damage, and even neurological disorders.
Best Vitamin B12 Supplement on Amazon:
Nature Made Vitamin B12, 1000 mcg
- Why It’s Great: Highly rated with thousands of positive reviews, this supplement is USP-verified, ensuring quality and potency.
- Benefits: Supports energy metabolism and nervous system health.
- How to Take: One softgel daily with water.
2. Omega-3 Fatty Acids – Brain and Heart Health
Omega-3s, particularly DHA and EPA, are vital for brain function, heart health, and reducing inflammation. Since fish is the primary source of these essential fatty acids, vegans should turn to algae-based supplements instead.
Best Vegan Omega-3 Supplement on Amazon:
Sports Research Vegan Omega-3 from Algae
- Why It’s Great: Contains both DHA and EPA, derived from sustainable algae sources.
- Benefits: Supports cognitive function, heart health, and overall inflammation reduction.
- How to Take: One softgel daily with food.
3. Vitamin D – Bone Strength and Immune Function
Vitamin D plays a crucial role in calcium absorption, bone health, and immune support. While sunlight is the best source of vitamin D, many people—especially those in colder climates—don’t get enough.
Best Vegan Vitamin D Supplement on Amazon:
Garden of Life Vitamin D3 Vegan Supplement
- Why It’s Great: Sourced from lichen, 100% plant-based, and non-GMO.
- Benefits: Supports bone health and immune function.
- How to Take: One softgel daily.
4. Iron – Preventing Fatigue and Supporting Red Blood Cells
Iron is essential for oxygen transport in the blood, and while plant-based sources like lentils and spinach contain iron, it’s not as easily absorbed as the heme iron found in animal products.
Best Vegan Iron Supplement on Amazon:
MegaFood Blood Builder Iron Supplement
- Why It’s Great: Gentle on the stomach, made from real food, and highly rated.
- Benefits: Helps combat fatigue and supports overall vitality.
- How to Take: One tablet daily with food.
5. Zinc – Boosting Immunity and Wound Healing
Zinc is critical for immune function, wound healing, and metabolism. While nuts, seeds, and legumes provide some zinc, supplementation can be beneficial for vegans.
Best Vegan Zinc Supplement on Amazon:
NOW Foods Zinc Picolinate 50mg
- Why It’s Great: Highly absorbable form of zinc, affordable, and well-reviewed.
- Benefits: Supports immune function and skin health.
- How to Take: One capsule daily with food.
6. Iodine – Essential for Thyroid Function
Iodine is crucial for healthy thyroid function, yet plant-based sources are limited. Seaweed is an option, but since iodine levels in seaweed vary greatly, a supplement ensures consistency.
Best Vegan Iodine Supplement on Amazon:
Pure Encapsulations Iodine
- Why It’s Great: Free from artificial additives and allergens.
- Benefits: Supports metabolism and thyroid function.
- How to Take: One capsule daily with food.
7. Protein – Building Muscle and Recovery
While it’s entirely possible to get enough protein on a vegan diet, some people find it easier to supplement with plant-based protein powders, especially athletes and active individuals.
Best Vegan Protein Powder on Amazon:
Orgain Organic Plant-Based Protein Powder
- Why It’s Great: Delicious flavors, smooth texture, and high protein content (21g per serving).
- Benefits: Supports muscle recovery and overall nutrition.
- How to Take: Mix with water or plant-based milk.
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8. Magnesium – Relaxation and Muscle Health
Magnesium is necessary for over 300 biochemical reactions in the body, including muscle function, relaxation, and sleep quality.
Best Vegan Magnesium Supplement on Amazon:
Natural Vitality Calm Magnesium Powder
- Why It’s Great: Easy to mix, delicious flavors, and highly absorbable.
- Benefits: Supports relaxation, stress reduction, and muscle recovery.
- How to Take: Mix with water before bed.
Final Thoughts – Stay Healthy on a Vegan Diet
Living a vegan lifestyle doesn’t mean you have to miss out on essential nutrients. With the right supplements, you can ensure that you stay healthy, energized, and thriving. Whether you need to fill gaps in your diet or optimize your health, these highly-rated Amazon supplements are great choices to support your vegan journey.
💡 Tip: Consider getting a vegan multivitamin if you prefer a one-and-done approach!
👉 Check Out the Best Vegan Multivitamins Here
By making smart supplement choices, you can enjoy all the benefits of a plant-based diet without nutritional concerns. Which of these supplements are you taking, or planning to add to your routine? Let us know in the comments!