One of the most common queries we get from people considering a vegan diet is whether they will need to take supplements. It’s a valid question! Going vegan can feel like a big change which can be daunting, particularly when there is a multi-billion-dollar industry telling us we need animal products to survive! But it doesn’t need to be scary. A vegan diet can provide everything we need to be healthy, as well as being varied, delicious, and exciting.
As with every dietary choice however, we need to pay attention to the vitamins and other nutrients we cannot live without and always make sure we are getting plenty of them—whether that is from food or, if necessary, from a supplement.
Nutrients on a Vegan Diet
Researching anything about diet and nutrition can quickly become overwhelming. But when it comes to getting the nutrients we need from a vegan diet, there are a few key ones we should be more aware of and should consider supplementing, depending on your diet and the availability of certain foods.
Vitamin B12
This is perhaps the most talked-about vitamin for vegans, and for good reason!
Humans do actually produce B12 but, due to an evolutionary quirk, it is produced in a part of the gut from where it cannot be absorbed. Great work evolution! It is also one of the two vitamins that plants cannot produce, making getting enough of this essential vitamin just a little bit tricky.
So, where do we find it? This unique nutrient is created by bacteria and microorganisms present in manure, unsanitized water, and microorganism-rich soil. Non-human animals get their B12 through exposure to these things. As we do not have the ability to consume manure, soil, or dirty water without getting sick, people have turned to eating animal products as their main source of B12. But, interestingly, almost all farmed animals are reared in industrialized farming systems where they also have very little exposure to B12-rich microorganisms, so in most cases, their feed is supplemented with B12 anyway. This is something that people who eat meat often don’t often realize when they argue against taking B12 supplements… that they are also taking them, albeit indirectly.
Another problem of getting B12 from eating meat is that research suggests too much B12 in our blood can be very serious and can actually increase mortality risk. So, how do we get the right amount from a healthy source? In the past, fruits and vegetables would be a fairly reliable source of B12 due to the presence of microorganisms from soil, but in today’s sanitized food system, this is not the case. So, without eating dirt or manure, or eating animals who have been supplemented with B12 anyway, there are just two reliable and ethical ways to get B12:
- We can eat plenty of yeast extract and fortified products like plant milks and yogurts
- We can take a daily supplement
We believe that avoiding the suffering and deaths of millions of animals every day far outweighs taking a daily supplement! Doing so also guarantees we are getting sufficient B12 and most doctors would recommend this, regardless of diet.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for healthy hearts and brain function, and this means that lots of people have turned to fish and fish oils to get a boost. However, overfishing, pollution, and the ethical implications of killing millions of fish every day for food and supplements is understandably making people very uneasy.
As vegans, we’re pretty lucky as there are many available plant-sources of omega-3 fatty acid like chia seeds, flax seeds, walnuts, edamame, seaweed, and more! But for those who are concerned about getting sufficient, there are excellent high-quality omega-3 supplements available, which are derived from algae and which can be taken for peace of mind, or when you don’t have easy access to omega-rich foods.
For anyone looking for a deeper dive into the science of plant-based omega-3s and how plant sources can actually be better for us than animal sources, the amazing Physicians Committee for Responsible Medicine can help!
Vitamin D
Vitamin D is essential for strong bones and absorbing calcium, and without enough of it we can be at risk of bone and muscle injuries. It also plays a powerful role in mood and preventing symptoms of depression.
Luckily, it comes packaged in one of the most abundant resources on the planet—sunlight! For those that live in sunny climates and have access to the outdoors, getting enough vitamin D, at least during the summer months, shouldn’t be too challenging. Between 10 and 30 minutes of sunlight each day, depending on your age and ethnicity, should be plenty, particularly in the middle of the day.
However, during winter months or for those who live in colder climates, deficiency is a risk. Mushrooms are a fairly rich source of this essential vitamin, which is great if you’re a mushroom lover like us! But for those who don’t want to eat mushrooms regularly—or at all!—there are also lots of fortified foods, including breakfast cereals, and plant-based milks and butters. Check the labels to be sure the brand you choose is fortified.
Even with all of this, sometimes it is better to include a supplement, just to be on the safe side.
There are two types of Vitamin D: D2 & D3. Vitamin D3 supplements are often sourced from lanolin, a type of wax extracted from sheeps’ wool, but they can be made from lichen sources, so look out for this distinction. Vitamin D2 is almost always derived from plant sources, so that’s the best one to go for.
Iron
Self-styled ‘carnivore’s often make big scary claims about crippling iron-deficiency on a vegan diet. Frankly, this is ludicrous! A balanced vegan diet can provide all the iron we need and there’s just a couple of simple rules to follow.
Firstly, make sure you’re getting a decent amount of iron-rich fruits and vegetables in your diet. These include legumes such as lentils, kidney beans, and chickpeas, leafy greens like spinach, kale, collard greens, and even dried fruits like raisins! Secondly, to make absolutely sure the iron in these superfoods is absorbed fully by our bodies, add some vitamin C-rich foods to the day’s menu. These include citrus fruits, bell peppers, and tomatoes.
Of course, iron-deficiency is serious and everyone is different when it comes to iron absorption, so it’s important to be on top of things. If you’re feeling particularly fatigued and think you may be deficient, see a doctor and get a blood test as soon as possible. It may be that a regular iron supplement is the right thing for your body.
Calcium
‘What about calcium for your bones?’ is something all vegans have heard once or twice in their time. Again, this is a valid question but does betray a lack of nutritional understanding, fostered in large part by scaremongering by the dairy industry. Of course, calcium is an important nutrient for all humans, but there is an abundance of options for those on a vegan diet!
Soy products (including tofu), green leafy vegetables, pulses, brown bread, sesame seeds, dried fruit, and more, are all great sources of calcium. If meal-planning down to the detail is your thing, Vegan Health has put together an amazing spreadsheet with all the plant sources of calcium and their nutritional info!
If you have been advised by a doctor to increase your calcium intake, then a daily supplement is an easy way to make sure of this, but otherwise, it shouldn’t be necessary!
What Supplements Should I Take?
The answer to this really depends on one thing: you! If your diet is well thought out and you’re making sure you regularly eat a wide range of nutrient-rich plant foods, and you’re getting enough sunlight, we would suggest just taking a B12 supplement to be safe. Taking one supplement a day is a small trade-off for all the incredible benefits a plant-based diet brings us, not to mention doing our bit to spare farmed animals a life of misery, while protecting the planet.
Of course, everyone is different and if you prefer to make sure you’re getting enough of all the essential nutrients by taking supplements, all power to you! Seeing a doctor and getting a routine blood test is always a good idea to make sure you’re getting everything you need and see if supplements are a good option for you. With all supplements, also remember to check if they are vegan, as even if the source of the nutrient is vegan, sometimes the pill casing is not. And just be aware that taking too many supplements can also be harmful.
Conclusion
There is a lot of chatter about supplements from dietary experts, the media, and those concerned ‘carnivore’ friends. All any of us can do is to look at respected and credible research and find the option that’s best for us and our values. Most importantly though, never let anyone make you feel that taking a supplement or two is unusual. After all, most people supplement at some time and meat-eaters do it all the time when they eat animals who have been given supplements. And vegan or not, taking a supplement where needed is just good sense. They can be important tools for optimal health, and they help vegans live in line with their important, ethical values.
If you’re thinking of going vegan for your health, or any other reason, we are here to guide you through every step of the way!
