7 Supplements You Need  on a  Vegan Diet

It's important to acquire all the nutrients while going vegan, but it's good for you and the world. A well-planned vegan diet can meet most of your needs, but some nutrients may need extra care. Seven vitamins to consider adding to your routine.


1. Vitamin B12

Vegans may need this supplement most because it's contained in animal products. Nerve function, DNA synthesis, and red blood cell creation require vitamin B12. Most bioavailable types are methylcobalamin or cyanocobalamin supplements.

2. Vitamin D

Unless you get enough sun, you may require vitamin D. This vitamin is necessary for bone, immunological, and mood health. Supplement with vitamin D3, the most effective type.

3. Omega-3s

Falxseeds, chia seeds, and walnuts provide omega-3s for vegans. Fish oil is rich in them. The body must convert ALA from plant-based nutrients into EPA and DHA. Consider an algal oil supplement for direct fatty acid delivery.

4. Calcium

Kale, broccoli, and fortified plant milks can give calcium, but supplementation may be needed if intake is low. Calcium is essential for bone, muscle, and nerve health.

5. Iron

Lentils, beans, and spinach contain non-heme iron, which isn't as easily absorbed as heme from animal products. Iron-rich foods with vitamin C improve absorption. However, women with heavy menstruation may benefit from iron supplements.

6. Zinc

Zinc helps in immunity, wound healing, and DNA synthesis. Legumes, nuts, and seeds contain it, however phytates can hinder absorption. If you don't eat zinc-rich foods, take a supplement.

7. Iodine

Vegans may be deficient in iodine because many plant meals are low in it. Supplementation may be needed if you don't use iodized salt and sea vegetables like nori.

Also see

12 Foods That Contain Natural Digestive Enzymes

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