Going vegan can be a positive change for your diet and lifestyle.
But cutting out animal products also means you need to think differently about certain nutrients.
That doesn’t mean a vegan diet is automatically lacking.
A well-planned vegan diet can provide plenty of protein, fibre, vitamins, minerals and other nutrients.
The key is variety.
Beans. Lentils. Whole grains. Nuts. Seeds. Fruit. Vegetables. Fortified foods. And, in some cases, supplements.
If you’re looking for supplements for vegan lifestyle, the most important thing isn’t finding a huge collection of bottles.
It’s understanding which nutrients deserve attention and why.
Here’s a practical UK guide to help you get started.
Vitamin B12: one to plan for
Vitamin B12 is probably the nutrient vegans need to think about most carefully.
B12 occurs naturally in foods from animal sources, so it can be difficult to obtain enough from an entirely plant-based diet without using fortified foods or supplements.
Vitamin B12 contributes to normal red blood cell formation, normal energy-yielding metabolism and normal functioning of the nervous system.
Fortunately, getting B12 as a vegan doesn’t have to be complicated.
You can use fortified foods, such as some plant-based drinks and breakfast cereals, or choose a suitable B12 supplement.
Check the label and follow the recommended serving.
If you’re unsure about your intake, speak with a GP or registered dietitian.
Vitamin D: especially relevant in the UK
Vitamin D deserves attention whether you’re vegan or not.
Your body can make vitamin D when your skin is exposed to sunlight. But sunlight exposure varies throughout the year.
In the UK, it can be difficult to get enough vitamin D from sunlight alone during the autumn and winter months.
UK government guidance advises everyone to consider taking a daily vitamin D supplement during autumn and winter.
Some people may need to consider supplementation throughout the year.
Vitamin D contributes to the maintenance of normal bones and normal muscle function, as well as normal immune system function.
If you’re choosing a vegan supplement, check that the source of vitamin D is suitable for your diet. Some forms of vitamin D may be derived from animal sources, while vegan products can use alternatives such as lichen-derived vitamin D3 or vitamin D2.
Iron: focus on food first
Iron can be found in plant foods.
Lentils, beans, chickpeas, tofu, nuts, seeds and fortified cereals can all contribute to your intake.
Iron contributes to normal formation of red blood cells and haemoglobin. It also contributes to normal oxygen transport and normal energy-yielding metabolism.
Plant-based iron is less readily absorbed than the type found in meat.
That doesn’t mean vegans can’t get enough.
It simply makes food choices important.
Vitamin C can help increase the absorption of non-haem iron when eaten as part of the same meal.
Think lentils with peppers. Chickpeas with tomatoes. Beans with broccoli.
You don’t automatically need an iron supplement.
Taking iron when you don’t need it isn’t a good idea, so speak with a healthcare professional if you’re concerned about your iron status.
Calcium: don’t forget your bones
Calcium is another nutrient worth considering.
Dairy products are a major source of calcium in many traditional diets, but vegans have plenty of alternatives.
Calcium-fortified plant milks can contribute significantly.
Tofu made using calcium salts can also be a useful source.
Some leafy green vegetables, nuts and seeds contribute calcium too.
Calcium contributes to the maintenance of normal bones and teeth, as well as normal muscle function.
Check the label of your plant-based milk.
Not all products contain the same amount of calcium.
Iodine: an easy one to overlook
Iodine doesn’t always get much attention when people talk about vegan nutrition.
But it’s worth knowing about.
Iodine contributes to normal production of thyroid hormones and normal thyroid function.
Fish and dairy products are common sources in many UK diets, which means vegans need to consider alternative sources.
Some plant-based drinks are fortified with iodine, while certain supplements can provide it too.
Don’t assume every vegan multivitamin contains iodine.
Check the label.
Omega-3: think about your sources
Omega-3 fatty acids are often associated with oily fish.
But vegans can obtain certain omega-3 fats from plant foods.
Flaxseeds, chia seeds, hemp seeds and walnuts are useful options.
Algal oil supplements provide another vegan-friendly option.
If you’re considering an omega-3 supplement, check which fatty acids it provides and whether the product is suitable for a vegan diet.
Again, a supplement is an option, not an automatic requirement.
Zinc: variety matters
Zinc contributes to normal immune system function and the protection of cells from oxidative stress.
Plant foods such as beans, lentils, nuts, seeds and whole grains can provide zinc.
However, plant-based foods also contain compounds called phytates, which can reduce zinc absorption.
Preparation methods such as soaking, sprouting and fermenting can help reduce phytate levels in some foods.
The answer isn’t necessarily to take a high-dose supplement.
A varied diet is a good starting point.
What about vegan multivitamins?
A vegan multivitamin can seem like the easiest solution.
One tablet and you’re covered, right?
Not quite.
A multivitamin can be convenient, but it doesn’t replace a varied diet.
It also may not contain every nutrient you need, or it may contain nutrients in amounts that don’t suit your individual circumstances.
If you choose one, read the label carefully.
Check for B12, vitamin D, iodine and other nutrients relevant to your diet.
And check whether you’re already taking separate supplements.
Don’t forget protein
Protein isn’t a vitamin or mineral, but it matters.
Fortunately, vegan diets can provide plenty of protein.
Beans, lentils, chickpeas, tofu, tempeh, soya products, nuts, seeds and whole grains can all contribute.
If you struggle to get enough through meals, a plant-based protein powder can be a convenient addition.
Look for products based on ingredients such as pea, soya, rice or hemp protein.
Think of protein powder as a convenience food rather than a replacement for balanced meals.
Build your vegan supplement routine around your diet
There’s no single supplement routine that every vegan needs.
Your age, diet, lifestyle and individual circumstances all matter.
Start with food.
Look at what you regularly eat.
Then identify potential gaps.
For many vegans, B12 deserves particular attention. Vitamin D is also relevant in the UK. Other nutrients, such as iodine, calcium, iron, zinc and omega-3s, depend more on your individual diet and food choices.
If you have a medical condition, take medication, are pregnant or breastfeeding, or have concerns about nutrient deficiencies, speak with a qualified healthcare professional.
The bottom line
Choosing supplements for vegan lifestyle doesn’t mean filling your kitchen cupboard with dozens of products.
Keep it simple.
Build your diet around a wide range of plant foods. Pay particular attention to vitamin B12 and vitamin D. Check your intake of calcium, iodine, iron, zinc and omega-3s.
Then supplement where there’s a genuine reason to do so.
A vegan diet can be varied, satisfying and nutritionally balanced.
The trick is knowing what your diet provides — and where a little extra support might make sense.
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