Vegan and vegetarian diets are becoming increasingly popular. Adopted into the diet by both young and older people, they are based on both health benefits and empathy towards animals.
They have many advantages, including reducing the risk of cardiovascular diseases and cancer, and improving digestive processes. However, limiting or completely eliminating meat does not come without negative consequences for the body.
A way to supplement essential nutrients is through the best supplements for vegans: vitamin B12, omega-3, vitamin D, protein, and iron. When and in what doses should they be taken? Which supplements are worth using on a plant-based diet? Let us explain.
Are supplements necessary on a plant-based diet?
Limiting or completely eliminating meat and animal products brings many health benefits. This aspect is the main reason why many people choose a plant-based diet. Indeed, adults show a reduced incidence of diabetes, cardiovascular diseases, hypertension, overweight, and even (likely) a reduced risk of cancer.
Nevertheless, in many cases, supplementation on a plant-based diet is necessary. This way of eating cannot provide all essential nutrients because it excludes certain food groups. Moreover, vegetarian diets are often poorly composed and fail to account for the need to compensate for deficiencies.
Recommended supplements for vegans: vitamin B12
Vitamin supplements are the first category of the best supplements for vegans. In this case, vitamin B12 leads the way, being one of the most important B vitamins. It is also known as cyanocobalamin or cobalamin. As a supplement for vegans, vitamin B12 is essential because it is found exclusively in animal-based foods: meat, milk, fish, and eggs. Contrary to common myths, fermented products, yeast, and algae contain only inactive forms of this nutrient. Therefore, vitamin B12 supplementation is necessary for proper functioning.
Moreover, this applies not only to vegan diets but also to lacto-ovo vegetarian diets. According to scientific studies, a significant proportion of vegetarians also show deficiencies of this nutrient. Although vegetarians who consume large amounts of animal-derived products may have adequate vitamin B12 intake, it is worth checking this with appropriate laboratory tests.
Vitamin B12 in the body:
- lowers blood cholesterol levels,
- determines the proper functioning of the nervous system,
- participates in the formation of erythrocytes and supports their regeneration,
- improves cognitive functions (helps reduce negative effects of stress, improves attention and concentration, participates in neurotransmitter synthesis).
Best Labs supplements for fatigue contain valuable B vitamins, including vitamin B12, and are tailored to the needs of vegans.
What is the best vitamin B12 supplement for vegans?
Vitamin B12 deficiency may lead to anaemia and serious neurological problems, including damage to the nervous system. Supplementation is particularly recommended for women of reproductive age, pregnant women, breastfeeding mothers, and children. Symptoms of deficiency include:
- apathy, drowsiness, chronic fatigue,
- increased fatigue during physical activity,
- deterioration of sleep quality,
- mood swings,
- recurring shortness of breath.
Vitamin B12 in supplements for vegetarians is most often found in the form of cyanocobalamin. This is the most optimal form, allowing for clear dosage recommendations. Of course, details on dosage and intake can be found on the product packaging. Manufacturer recommendations should always be followed (unless a doctor advises otherwise).
The recommended daily intake of vitamin B12 for adults is 2.4 micrograms. However, supplementation doses on a plant-based diet and in deficiency states must be significantly higher. The average daily intake also depends on how often the supplement is taken.
What else? Other supplements for vegetarians
Recommended supplements for a plant-based diet also include vitamin D3, which should be supplemented by not only vegans and vegetarians. In fact, everyone should supplement vitamin D, regardless of their diet. The requirement depends on sun exposure (season, latitude), age, body weight, and time spent in the sun.
Omega-3 fatty acids may also be beneficial. The human body does not synthesise these essential fatty acids and must obtain them from external sources. Their main dietary source is fish. Smaller amounts are found in walnuts, flaxseed, and green leafy vegetables. Although there are no official guidelines for omega-3 supplementation on a plant-based diet, taking about 250 mg of DHA and EPA daily is equivalent to eating fish twice a week.
Iron supplementation on a vegan diet
Mineral supplements are another category often mentioned among the best supplements for vegans. Iron is particularly important. On a vegan diet, iron supplementation may be necessary—especially if it is lacking in daily meals. Iron plays an essential role in preventing anaemia. It also supports immune function, energy metabolism, and nervous system regulation, and helps produce red blood cells and haemoglobin.
When should iron supplementation be considered on a vegan diet? Deficiency can be recognised by anaemia-related symptoms, such as chronic fatigue, mood swings, apathy, and increased fatigue with physical exertion.
Other minerals that may be deficient on a plant-based diet include:
- Zinc – regulates the function of internal organs, supports the immune system, and benefits the appearance of skin, hair, and nails. It is found in legumes, nuts, and whole grains, but its bioavailability may be lower than that of animal products.
- Iodine – participates in regulating the circulatory and nervous systems and affects the condition of skin, hair, and nails. Deficiency may manifest as dry mucous membranes and skin, drowsiness, feeling cold, and unexplained weight gain. The main dietary sources are fish and seafood.
- Calcium – for vegans, supplementation may be necessary as a substitute for dairy products. Calcium deficiency may lead to reduced bone mineral density, increasing the risk of fractures and osteoporosis.
How to supplement protein on a vegan diet?
Another important issue is how to supplement protein on a vegan diet. This nutrient is commonly associated with meat, eggs, and dairy products. These are its main sources, but not the only ones. Contrary to common belief, animal protein—unlike vitamin B12 or iron—can be easily replaced with plant-based alternatives.
It is worth remembering that protein does not only serve as a building block. It performs many functions in the body. Moreover, its bioavailability depends not only on the ingredients in the diet but also on how protein is processed (cooking method). It should not be fried at high temperatures, as this reduces vitamins, minerals, and protein content. To ensure proper amino acid absorption, it is best to consume boiled, stewed, or steamed meals.
The most important sources of plant protein
Supplementing protein on a vegan diet is important for many reasons. It contributes to the structure of tissues such as hair, skin, muscles, and nails. It also regulates numerous physiological processes, including hormonal and digestive functions. It is involved in haemoglobin transport and supports the immune system. In the case of a plant-based diet, it is important that it includes products from various groups, including cereal grains, nuts and seeds, legumes, fruits, and vegetables. The recommended daily protein intake for vegans and vegetarians is 0.9 g per kilogram of body weight for women and men aged 19 and older. For children, the requirement will vary by age.
Sources of protein in a vegan and vegetarian diet are primarily:
- legumes such as lentils, beans, chickpeas,
- millet,
- tofu, tempeh,
- potatoes,
- broccoli,
- wholemeal wheat flour,
- figs,
- brown rice,
- bulgur wheat,
- wheat and oat bran,
- quinoa,
- amaranth,
- seeds,
- plant kernels.
Choose the best supplements for vegans
In the Best Lab product range, you can find many products suitable as supplementary support for vegans. Supplements for metabolism, fatigue, and vitamin preparations, including B vitamins, all contain high-quality plant-based active ingredients. They are developed under the supervision of experienced experts in nutrition and effective supplementation. Each product from Best Lab contains certified, standardised raw materials and always a clean composition.
Sources:
- Zboch M., Gwizdak-Siwkowska B., Serafin J., Śmigórski K., Tyfel P., Leszek J., Niedobór witaminy B12 jako czynnik rozwoju procesu otępiennego, Medycyna Rodzinna 2010, 1: s. 14-19.
- Desmond M., Suplementacja w dietach wegetariańskich i wegańskich - praktyczne wskazówki: https://www.mp.pl/pacjent/dieta/zasady/220226,suplementacja-w-dietach-wegetarianskich-i-weganskich-praktyczne-wskazowki
- Zalewska B., Rola wapnia i witaminy D w zachowaniu prawidłowej masy kostnej, Nowa Medycyna 2004, 3.
- Hozyasz K., Zawartość i biodostępność witamin i pierwiastków śladowych w dietach wegetariańskich, Medycyna Rodzinna 2001, 1: s. 8-13.
- Desmond M., Białko w diecie wegetariańskiej i wegańskiej – praktyczne wskazówki: https://www.mp.pl/pacjent/dieta/zasady/213938,bialko-w-diecie-wegetarianskiej-i-weganskiej-praktyczne-wskazowki
- https://www.mp.pl/pacjent/dieta/zasady/220226,suplementacja-w-dietach-wegetarianskich-i-weganskich-praktyczne-wskazowki
