Vegan vitamins: which nutrients to think about, and how to buy them sensibly

This is general information, not medical advice. A doctor or registered dietitian can check your own needs, and blood tests can show whether you are short of something.

B12#

Vitamin B12 is made by microorganisms and is found naturally in animal foods. Vegan diets need a reliable source, either fortified foods or a supplement. Health bodies commonly recommend vegans take B12 regularly. Dosing advice differs between organisations, so follow guidance from your health service.

Vitamin D#

Our skin makes vitamin D from sunlight, which is limited in winter at higher latitudes. Many health authorities suggest a supplement in autumn and winter for the general population. Vitamin D2 is vegan. D3 is traditionally from lanolin (sheep's wool), though vegan D3 from lichen exists, so check the label.

Omega-3#

Plant foods such as flax, chia and walnuts contain ALA, a type of omega-3. The body converts some to EPA and DHA, but not efficiently. Algae-based supplements provide EPA and DHA directly and are vegan.

Iron, zinc, calcium and iodine#

These are present in plant foods, but absorption can be lower. Pulses, leafy greens, seeds and fortified products help. Vitamin C-rich foods help iron absorption. Iodine can be low in plant-based diets that avoid iodised salt, dairy and fish, so it's worth checking. Don't take iron supplements without advice.

Reading a supplement label#

• Vegan certification or a clear statement, since capsules may be gelatin.

• Form and amount of each nutrient, compared with a daily reference value.

• Added ingredients, such as sweeteners, fillers and flavouring.

• Third-party testing marks, where available.

• Upper limits. More isn't better, and some vitamins accumulate.

Multivitamin or single nutrients#

A multivitamin is convenient but may not give enough B12 or may give more of others than you need. Single nutrients let you target what you lack. Check with a professional.

Subscriptions and starter kits#

Subscription discounts can lower the cost. Do the maths per daily dose, and make sure you can cancel easily.

Real food first#

Supplements fill gaps and don't replace a varied diet. Start with a plan for meals, then fill the gaps.