Embracing a vegan lifestyle can be a great step for your health and the planet, but like all diets, it has its challenges. But remember: nutritional gaps aren’t exclusive to vegans—modern farming practices, soil depletion, and busy lifestyles mean almost everyone can benefit from supplements. Below, we’ve outlined six nutrients that vegans should be mindful of, with simple ways to ensure your body gets what it needs.

1. Vitamin B12

Vitamin B12 is vital for energy production, brain function, and red blood cell formation. Since it’s primarily found in animal products, supplementing is a must for most vegans – and many non-vegans alike.

Try: B Complex Whole Food Plant-Based Cultavit

This whole-food supplement offers plant-based B12 alongside other essential B vitamins to support energy and overall wellbeing.

2. Omega-3 Fatty Acids

Omega-3s are crucial for heart, brain, and joint health. While oily fish are a well-known source, these are actually a secondary source. Vegans can turn to the primary source – algae – for these essential fats.

Try: Vegan Omega-3

Rich in EPA and DHA, this algae-based supplement is a sustainable and effective way to maintain optimal omega-3 levels.

3. Vitamin D

Vitamin D is essential for immune function, bone health, and mood regulation. It’s particularly important during the winter months when sunlight is limited, and D3 is especially hard to get from a vegan diet alone.

Try: Vitamin D3, D2, & K2 Natural Wholefood

This plant-based blend combines vegan D2 and D3 with K2 to support calcium absorption and bone strength.

4. Iodine

Iodine plays a key role in thyroid health and metabolism. While seaweed is a great vegan source, its iodine content can vary, making a supplement a reliable choice.

Try: Iodine

This easy-to-take supplement provides a consistent and safe dose of iodine, perfect for daily thyroid support.

5. Calcium and Trace Minerals

Calcium is crucial for strong bones and teeth, and while leafy greens and fortified plant milks are excellent sources, many people don’t get enough.

Try: Marine Calcium & Trace Minerals

This natural, plant-based calcium supplement is sustainably sourced from marine algae and includes additional trace minerals for holistic support.

6. Protein

While it’s possible to get enough protein on a vegan diet through beans, lentils, and tofu, a supplement can be a convenient way to boost your intake, especially for those with active lifestyles.

Try: Nature Captured Vegan Protein Blend

This blend combines plant-based proteins with digestive enzymes to enhance absorption and support muscle recovery.

Bonus: Iron

Iron is essential for transporting oxygen in your blood and preventing fatigue. Many vegans meet their needs with foods like leafy greens, lentils, and fortified cereals. Pair these with vitamin C-rich foods (like oranges or bell peppers) to improve absorption.

Final Thoughts
Whether you’re vegan or not, everyone can benefit from paying closer attention to their nutrition. Supplements are a helpful way to fill the gaps, and help you feel your best, but they’re not a substitute for a balanced diet. Always aim to eat a variety of whole, nutrient-rich foods and consult with a healthcare professional if you’re unsure about your specific needs.