Boost your vegan game with these must-have supplements! From B12 to omega-3s, we've got the easy guide to staying healthy and thriving on a plant-based diet!
Choosing a vegan lifestyle is an incredible journey for your body, the planet, and the animals. Whether you’re new to veganism or have been happily plant-based for years, you’ve probably heard about one little thing—supplements. As rewarding as a vegan diet can be, there are a few nutrients that may be harder to come by through plant-based meals alone.
Those nutrients have lots of benefits. They're valuable for heart health, hair, skin & nail health, brain health, and energy reserves. Luckily, there’s a simple solution to this: vegan supplements!
If you’re wondering which supplements to take as a vegan, you’ve come to the right place. Let’s dive into some must-haves for a healthy, vibrant vegan lifestyle.
Vitamin B12: The Vegan Essential
Let’s start with the superstar: Vitamin B12. As much as we love our plants, this little vitamin is predominantly found in animal products. But don’t worry—B12 supplements are here to save the day! B12 is crucial for nerve function, DNA production, and red blood cell formation. If you’re low on it, you might start feeling sluggish, dizzy, or even experience memory fog. No fun, right?
The best news? B12 vitamins can come from plant-based sources. You just have to know where to look. Nutritional yeast and Shiitake mushrooms are good sources for this vitamin. You can also get it through supplements like Sunwarrior’s Lean Superfood Shake. or their robust multivitamin Multi-V.
Vitamin D: Sunshine in a Bottle
Vitamin D is the "sunshine vitamin"—your body makes it when exposed to sunlight. But, let’s be honest, not all of us can bask in the sun all day since too much sun can have some less-than-awesome side effects, and depending on where you live, you might not get enough sunlight even if you tried. It’s easy to fall short on this vitamin.
Vitamin D helps keep your bones strong and supports your immune system. The good news? You can easily get Vitamin D2 or Vitamin D3 in vegan-friendly supplements.
You can get this through a great multivitamin! Think of it as your daily dose of bottled sunshine!
Iron: Keep Up the Energy
Feeling a bit tired lately? It could be your iron levels. Iron is essential for carrying oxygen in your blood, and when you don’t get enough, fatigue can set in fast. While plant-based foods like spinach, lentils, and quinoa are great sources of non-heme iron, they’re not absorbed as efficiently as the heme iron found in animal products.
Enter the iron supplement! A vegan iron supplement can help boost your levels, especially for women of childbearing age who need a little more. To help your body absorb iron, pair it with vitamin C (like citrus fruits or bell peppers) at mealtime.
The recommended daily intake of iron is about 18 mg for women and 8 mg for men. But before you start popping iron pills, check with your doctor, as too much iron can be just as problematic as too little.
Omega-3 Fatty Acids: Brain Fuel, Plant Style
Omega-3s are essential fatty acids that support brain health, heart function, and reduce inflammation. In the omnivore world, people get their omega-3s from fish, but in the vegan world, we turn to the power of plants.
Flaxseeds, chia seeds, and walnuts are rich in ALA (alpha-linolenic acid), a type of omega-3. However, our bodies aren’t the best at converting ALA into EPA and DHA (the other two omega-3 types that are more readily available in fish). That's where vegan omega-3 supplements come in!
Look for Omega 3 supplements made from algal oil, which is derived from marine algae and provides EPA and DHA directly. You’ll get all the brainy benefits of omega-3s without any fishy business—especially those fishy burps!
Calcium: For Strong Bones (and Teeth!)
Calcium is another nutrient often associated with dairy products, but that doesn’t mean vegans can’t get their fill. Leafy greens like kale and bok choy, as well as fortified plant milks, can be good sources of calcium. Still, depending on your diet, you may want a supplement to make sure you're getting the recommended 1,000 to 1,200 mg per day.
Look for a vegan calcium supplement that also contains vitamin D, which helps your body absorb calcium more effectively. After all, we’re all aiming for strong bones and healthy teeth, right?
Magnesium: Relax and Rejuvenate
Magnesium is a bit of a multitasker—it helps with muscle function, sleep, relaxation, and bone health. While leafy greens, nuts, and seeds provide magnesium, many people (vegans and non-vegans alike) are still deficient.
A vegan magnesium supplement can help you relax and recharge. It’s like yoga in a bottle!
Zinc: For Immunity and Metabolism
Zinc is one of those unsung heroes that supports your immune system, helps your body heal, and keeps your metabolism ticking along smoothly. While it’s found in plant foods like beans, chickpeas, and pumpkin seeds, zinc can be a bit harder to absorb from plant sources due to compounds called phytates that can reduce absorption.
To cover your bases, a vegan-friendly zinc supplement can be a smart addition to your routine, especially during cold and flu season.
Iodine: Tiny but Mighty
Iodine is essential for thyroid function, and it’s one of those nutrients that doesn’t get a lot of attention until something goes wrong. Vegans can get iodine from iodized salt and seaweed, but many plant-based eaters may still fall short, especially if they avoid salt.
Taking a vegan iodine supplement can help you maintain the 150 micrograms a day your body needs to support a healthy thyroid. It’s tiny but mighty!
Supplement Smart and Stay Healthy
A well-rounded vegan diet can provide a lot of the nutrients you need to thrive, but certain supplements can help fill in the gaps and keep you feeling your best. Whether you’re protecting your bones with calcium, keeping your mind sharp with omega-3s, or boosting your energy with B12, adding these vegan-friendly supplements to your routine is a great way to ensure you stay healthy, energized, and ready for whatever life throws your way.
So, stock up on those supplements, stay kind to your body, and keep on thriving with your plant-powered lifestyle! 🌱
