Fortunately, there are many vegan-friendly supplements that can help you get the nutrients you need. Here are the 10 best vegan vitamins and minerals for a healthy diet.
1. Vitamin B12
Vitamin B12 is an essential nutrient that helps to keep the nervous system functioning properly. It is found naturally in animal products, but many vegans may not get enough from their diet. A supplement can help to prevent a deficiency.
Vitamin B12 is best absorbed from animal sources, such as meat, fish, poultry, eggs, and dairy products. However, it is also found in some plant foods, such as nori seaweed and tempeh.
Vitamin B12 supplements are available in tablet, capsule, and liquid forms. They are also available as injections, which may be recommended for people who have trouble absorbing the vitamin from other sources.
2. Vitamin D
Vitamin D is important for bone health and can be found in fortified foods and supplements. It can be difficult to get enough from diet alone, so a supplement may be necessary.
According to the Mayo Clinic, people should take a vitamin D supplement if they:
- Are over 50 years old
- Don’t get much sun exposure
- Have dark skin color
- Are obese or have had gastric bypass surgery
- Have certain medical conditions, such as Crohn’s disease or celiac disease
Calcium is essential for strong bones and teeth. It is found in dairy products, leafy green vegetables, and tofu. A vegan diet may not provide enough calcium, so a supplement may be necessary.
Iron is necessary for the production of red blood cells. It can be found in dark leafy greens, legumes, and fortified foods. Many vegans may need to supplement their diet with iron.
Iron is Best Vitamins For Vegans for making hemoglobin, a part of red blood cells. Hemoglobin carries oxygen from the lungs to all parts of the body. If you don’t have enough iron, your body can’t make enough hemoglobin. During pregnancy, a woman needs more iron than usual because it is used by the baby.
5. Omega-3 Fatty Acids
Omega-3 fatty acids are important for heart health and can be found in flaxseeds, chia seeds, and walnuts. They can also be found in supplements.
Iodine is important for thyroid function and can be found in iodized salt, seaweed, and supplements. Vegans may need to supplement their diet with iodine.
Zinc is important for immune function and can be found in legumes, nuts, and whole grains. A vegan diet may not provide enough zinc, so a supplement may be necessary.
8. Vitamin A
Vitamin A is important for vision and can be found in fortified foods, dark leafy greens, and orange and yellow fruits and vegetables. A vegan diet may not provide enough vitamin A, so a supplement may be necessary.
Selenium is important for thyroid function and can be found in Brazil nuts, mushrooms, and sunflower seeds. A vegan diet may not provide enough selenium, so a supplement may be necessary.
10. Vitamin C
Vitamin C is important for immune function and can be found in citrus fruits, strawberries, and broccoli. A vegan diet may not provide enough vitamin C, so a supplement may be necessary.
There are many vegan-friendly vitamins and supplements that can help you get the nutrients you need.