Questions › What supplements do vegans need?
What supplements do vegans need?
The dependable short list is vitamin B12 (always), vitamin D (in autumn and winter, as advised for everyone in the UK), and for most people an algae-based omega-3 and a modest iodine supplement. Everything else is usually better covered by food.
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B12 is non-negotiable on a plant-based diet. SACN advises a 10µg vitamin D supplement for everyone in autumn and winter. Algae oil supplies the EPA and DHA that plant ALA converts to only poorly, and a modest iodine supplement covers the gap left by skipping dairy and fish.
The ones you usually do not need
Iron, zinc, calcium, selenium and protein are best covered by food for most people; supplement them only if a blood test or a professional says so, since more is not always better. A brazil nut or two, for instance, covers selenium without a pill.
Common questions
Is a multivitamin enough for vegans?
A vegan multivitamin can help, but check it actually contains enough B12, vitamin D, and ideally iodine. Many people prefer targeted supplements so they know exactly what they are getting.
Do vegans need an iron supplement?
Usually not. Most people cover iron from food. Only supplement if a blood test shows you are low, and follow your GP, because excess iron is not benign.