A well-planned vegan or vegetarian diet can be incredibly healthy, but certain nutrients are harder to obtain from plants alone. Here’s a breakdown of the most important supplements to consider, backed by research.

1. Vitamin B12 (The Most Critical)

Why?

• Only found naturally in animal products.

• Deficiency can cause anemia, nerve damage, and fatigue.

How Much?

• Minimum: 250 mcg daily or 2500 mcg weekly (methylcobalamin form preferred).

• Best Sources: Fortified foods (nutritional yeast, plant milks) or sublingual B12 supplements.

2. Omega-3s (DHA & EPA)

Why?

• Plant-based ALA (from flaxseeds, chia) converts poorly to active DHA/EPA (<10%).

• Essential for brain, heart, and eye health.

How Much?

• 200–300 mg DHA/EPA daily (from algae oil supplements).

• Avoid fish oil (not vegan).

3. Vitamin D3 (If Sunlight Is Limited)

Why?

• Deficiency is common, especially in winter or low-sun climates.

• Supports immunity, bone health, and mood.

How Much?

• 1000–2000 IU daily (D3 from lichen is vegan-friendly).

• Get tested if unsure of levels.

4. Iron (For Some Individuals)

Why?

• Plant-based iron (non-heme) is less absorbable than animal-based iron.

• Menstruating women, athletes, and pregnant vegans are at higher risk.

How Much?

• Check levels first (ferritin test).

• If supplementing: 18 mg daily (with vitamin C for better absorption).

• Avoid calcium/coffee with iron meals.

5. Zinc (Important for Immunity)

Why?

• Plant phytates (in beans, grains) reduce zinc absorption.

• Deficiency can weaken immunity and slow healing.

How Much?

• 8–11 mg daily (opt for zinc citrate or picolinate).

• Soaking nuts/legumes helps absorption.

6. Iodine (Often Overlooked)

Why?

• Found mainly in seafood and dairy.

• Crucial for thyroid function and metabolism.

How Much?

• 150 mcg daily (from iodized salt or kelp supplements).

• Too much (from excess seaweed) can be harmful.

7. Calcium (If Avoiding Dairy)

Why?

• Plant sources (kale, tofu) may not meet daily needs.

• Critical for bones, muscle, and nerve function.

How Much?

• 500–600 mg per meal (from fortified plant milks, supplements if needed).

• Combine with vitamin D for absorption.

Who Should Consider Supplements?

✔ Strict vegans (B12, D3, Omega-3s are non-negotiable).
✔ Athletes or pregnant women (higher iron, zinc needs).
✔ Those with digestive issues (malabsorption risks).

Who Might Not Need Them?

• Flexible vegetarians (if eating eggs, dairy, and fortified foods).

• People regularly consuming algae, nutritional yeast, and fortified products.

Final Recommendations

1. Get blood tests (B12, iron, vitamin D) before supplementing blindly.

2. Prioritize food first – fortified plant milks, nutritional yeast, chia seeds, etc.

3. Choose high-quality supplements (look for vegan certifications).