The Complete Guide to Vegan Supplementation

A plant-based diet is one of the healthiest ways to eat — but it leaves a few specific nutrient gaps. Here's exactly what to supplement.

Plant-based diets are well-evidenced for cardiovascular and longevity outcomes. But certain nutrients are either absent or poorly absorbed from plant sources. If you're vegan or eating mostly plants, these are the gaps to fill.

Non-negotiable: Vitamin B12

B12 only occurs in animal products. Long-term deficiency causes irreversible nerve damage — this isn't optional.

Form: Methylcobalamin or cyanocobalamin. Both work.

Dose: 1,000 mcg daily, or 5,000 mcg weekly.

Check: Get a B12 and methylmalonic acid (MMA) test every 1–2 years.

Algae omega-3 (EPA/DHA)

Plants contain ALA (a precursor to EPA/DHA), but conversion is poor — maybe 5–10%. Algae oil delivers EPA and DHA directly.

Dose: 500–1,000 mg combined EPA+DHA daily.

Brand picks: Ovega-3, Nordic Naturals Algae Omega, Sports Research Vegan Omega-3.

Vegan vitamin D3

Most D3 is from lanolin (sheep wool). Vegan D3 comes from lichen — same molecule, plant source.

Dose: 2,000–5,000 IU daily. Pair with K2 (MK-7).

Iron — especially for women

Plant iron (non-heme) is absorbed at about 1/3 the rate of heme iron from meat. Vegan women in particular need to monitor.

Tips: Pair iron-rich plants (lentils, spinach, tofu) with vitamin C. Avoid coffee or tea within 1 hour of iron-rich meals.

Supplement: If ferritin is low, 18–25 mg of iron bisglycinate (gentler than ferrous sulfate).

Zinc

Phytates in grains and legumes reduce zinc absorption by 30–50%.

Dose: 15 mg zinc picolinate or zinc citrate daily.

Creatine

Vegetarians have 20–30% lower muscle creatine stores than omnivores. Supplementing closes the gap — and the cognitive benefits are well-documented.

Dose: 3–5 g creatine monohydrate daily (it's vegan).

Sometimes-needed: iodine, choline

Iodine: If you don't use iodised salt or eat seaweed regularly, consider 150 mcg/day.

Choline: Mainly in eggs. If you don't supplement, eat tofu, broccoli, and soy. Or take 250–500 mg of CDP-choline or Alpha-GPC.

A well-planned plant-based diet supplemented with these is one of the healthiest ways to eat. An unplanned one isn't.

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