The 4 Best Vegan Supplements You Should Take

A best vegan supplements offers many health benefits. Unfortunately, not all vegans get enough nutrients from their meals. To ensure that all your dietary needs are met, it may be a good option to consider supplements on top of a healthy diet. Here are the four best vegan supplements you might need.

Vit. B12

Vit. B12 is responsible for keeping our blood cells and nerves healthy. Deficiencies in Vit. B12 can lead to irreversible nerve damage and increase the risk of megaloblastic anemia. The recommended daily intake of this vitamin for adults is 2.4 mcg daily. To meet this requirement, look for food and food products that are fortified with B12 or take a vegan supplement.


Iron is responsible for aiding in the production of red blood cells and new DNA. It is also important for energy metabolism and for the transportation of oxygen in the bloodstream. According to experts, adult males and post-menopausal females require around 8 mg of iron daily. The dose increases in adult and pregnant women.

Iron comes in two forms – heme and non-heme. The only source of heme iron is animal meat and animal products while non-heme iron is only found in plants. These include dried fruit, nuts, seeds, peas, and cruciferous vegetables. Non-heme iron can also be found in fortified plant-based products.

Note that it is important not to take more iron supplements than is necessary. High iron levels in the body could cause serious health issues. Use this supplement only if you have a deficiency.


Zinc works to improve immune function and improve metabolism. Symptoms of zinc deficiency often show as slow wound healing, loose bowel movement, and hair loss. It might affect proper development among young children as well. The recommended daily intake of zinc for adults is around 8 to 11 mg, more if a person is pregnant or breastfeeding.

Zinc supplementation is crucial for vegans because there are very few plants that contain sufficient amounts of this nutrient. As such, vegans are often encouraged to either consume more zinc-rich foods or take supplements.


Iodine plays a key role in the proper function of the thyroid. In adults, a lack of iodine could cause a condition known as hypothyroidism. In pregnant women, iodine deficiency could lead to developmental issues for the baby. Iodine deficiency is a common risk among vegans and could be corrected with proper diet and supplementation. The recommended daily intake of iodine for adults is around 150 mcg, while pregnant and breastfeeding women should take 220 mcg and 290 mcg daily, respectively. Iodine can be found in high quantities in seaweed, seafood, and dairy products. Using iodized salt can also help ensure that your daily dose is met.

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