Vegan supplements - what do I actually need?
I see conflicting lists of what vegans need to supplement. Some say just B12, others list 10+ things. What's the evidence-based minimum?
Evidence-based vegan supplement essentials:
- B12 — absolutely mandatory. No plant sources. 1000mcg cyanocobalamin daily or 2500mcg weekly.
- Vitamin D3 — same as everyone, especially if you don't get much sun. Use D3 from lichen (vegan source).
- Omega-3 DHA/EPA — from algae oil. ALA from flax/chia converts poorly to DHA/EPA.
Potentially needed depending on diet quality:
- Iron — especially for women. Get blood work to check.
- Zinc — absorption is lower from plant sources. May need supplement.
- Iodine — if you don't use iodized salt or eat seaweed.
B12 deficiency on a vegan diet is not a matter of IF but WHEN. It can take years to deplete stores but the neurological damage can be permanent. Do not skip B12.
I take B12, D3, algae omega-3, and a vegan multivitamin as insurance. Costs me about $30/month total. Small price for covering any gaps.
The B12 thing is often used as an argument against veganism ("see it's not natural!"). But B12 is produced by bacteria, not animals. Livestock are supplemented with B12 too. We're all supplementing — just through different mechanisms.
Algae-based omega-3 is what I recommend for anyone, vegan or not. Fish get their omega-3 from eating algae anyway. Why not go straight to the source?
Thanks all! Currently only taking B12. Will add D3 and algae omega-3. The iron and zinc I'll check with blood work first.
One more: calcium. If you're not eating fortified plant milks or tofu regularly, calcium can be low. Not a supplement most vegans think about but bone health matters.
Creatine is another one to consider. Vegans have lower baseline creatine levels since they're not getting it from meat. Supplementing may provide outsized benefits for vegans specifically.