Vegan Vitamins Buying Guide

More and more people are choosing to adopt a vegan lifestyle for various reasons, such as environmental concerns, ethical motivations, or health benefits. Regardless of the reason, one thing is certain: a vegan diet requires supplementation of certain essential vitamins and minerals that may be lacking in plant-based foods. In this article, we will provide a comprehensive guide on how to choose and purchase vegan vitamins to support your overall health and well-being.

Why do Vegans Need Vitamins?

While a well-planned vegan diet can provide all the necessary nutrients, certain micronutrients can be challenging to obtain in adequate amounts. Some of these micronutrients include:

• Vitamin B12: This is a vital nutrient that is mostly found in animal-derived foods. A deficiency in this vitamin can cause nerve damage, anemia, and other health problems.
• Vitamin D: This essential vitamin is mainly obtained from sunlight exposure. However, it is practically impossible to obtain enough vitamin D from sunlight for people living in northern latitudes or those who spend most of their time indoors.
• Iron: Plant foods contain non-heme iron, which is not as easily absorbed by the body as heme iron from animal foods.
• Zinc: This mineral is essential for immune function, wound healing, and other bodily functions. Zinc is found in animal foods and some plant-based sources, but its bioavailability can be lower in plant foods due to certain compounds that interfere with absorption.
• Iodine: This essential mineral is mainly found in sea vegetables and iodized salt, which most vegans do not consume.
• Calcium: This mineral is crucial for bone health and can be obtained from various plant-based sources such as soy, nuts, and leafy greens. However, some vegans may have difficulty meeting their calcium needs, especially if they have increased requirements, such as during pregnancy or lactation.

Supplementing with these micronutrients can help vegans avoid nutrient deficiencies and associated health problems.

How to Choose Vegan Vitamins

Choosing the right vegan vitamins can be overwhelming due to the variety of products available. However, here are some factors to consider when making your purchase:

Quality

Not all vitamins are created equal, and some may contain lower amounts of the nutrient or even ineffective or harmful ingredients. Look for vitamins from reputable brands that use high-quality ingredients and have third-party testing certifications to ensure purity and potency.

Dosage

The dosage of each nutrient should be appropriate for your needs. Check the recommended daily intake (RDI) of each nutrient, and consult a healthcare professional if you have specific needs, such as during pregnancy or medical conditions.

Form

Vitamins come in various forms such as capsules, tablets, gummies, and liquids. Choose a form that is convenient and easy for you to take, and consider any potential swallowing or absorption issues, such as gummy vitamins that may be high in sugar or liquid vitamins that may not be shelf-stable.

Ingredients

Make sure the vitamins do not contain any animal-derived ingredients, such as gelatin or lactose, and check for potential allergens or intolerances, such as gluten or soy. Look for natural and whole-food sources of vitamins, such as those derived from fruits, vegetables, or mushrooms, as they may be better absorbed and utilized by the body.

Certifications

Look for vegan certifications, such as Vegan Action or Vegan Society, to ensure that the vitamins are free from animal ingredients and not tested on animals. Additionally, some vitamins may have certifications for other quality standards, such as non-GMO, organic, or fair trade.

Top Vegan Vitamins to Consider

Here are some of the top vegan vitamins to consider for optimal health:

Vitamin B12 Supplements

Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis. Vegans can obtain vitamin B12 from fortified foods such as plant-based milks or breakfast cereals, or from supplements.

Some of the best vegan vitamin B12 supplements include:

• Deva Vegan Vitamin B12: This supplement provides 1000 mcg of vitamin B12 per tablet and is free from gluten, soy, and animal products.
• Garden of Life Vitamin B12 Spray: This easy-to-use spray provides 500 mcg of vitamin B12 per serving and is made from natural ingredients such as organic raspberry flavor and stevia extract.
• Source Naturals Vegan B12: This supplement provides 5000 mcg of vitamin B12 per lozenge and is suitable for vegetarians and vegans.

Vitamin D Supplements

Vitamin D is crucial for bone health, immune function, and other physiological processes. While sunlight exposure remains the best source of vitamin D, many people may need to supplement, especially during winter months or for those who have limited sun exposure.

Some of the best vegan vitamin D supplements include:

• Country Life Vegan D3: This supplement provides 5000 IU of vitamin D3 per capsule and is derived from lichens, a plant source of vitamin D3.
• Now Foods Vitamin D3 Liquid: This easy-to-take liquid supplement provides a high potency of 1000 IU of vitamin D3 per drop and is suitable for vegans and vegetarians.
• Thorne Research Vegan D5: This supplement provides 5000 IU of vitamin D2 per capsule, which is a vegan form of vitamin D that can be derived from mushrooms or yeast.

Iron Supplements

Iron is essential for oxygen transport, energy production, and DNA synthesis. While plant-based foods can provide iron, the bioavailability of non-heme iron may be lower than heme iron from animal foods, and certain factors such as tannins, phytates, or calcium may inhibit absorption.

Some of the best vegan iron supplements include:

• Nature's Plus Hema-Plex Vegetarian Tablets: This supplement provides 85 mg of non-heme iron per tablet, along with other minerals and vitamins that support iron absorption and utilization.
• Garden of Life Vitamin Code Iron: This supplement provides 22 mg of whole-food iron per capsule, along with probiotics and enzymes that aid digestion and absorption.
• Floradix Iron + Herbs: This liquid supplement provides iron in a highly bioavailable form, along with herbs that enhance digestion and absorption.

Zinc Supplements

Zinc is essential for immune function, wound healing, and other physiological processes. While plant-based foods such as legumes, nuts, and seeds can provide zinc, the bioavailability can be affected by phytates, which may reduce absorption.

Some of the best vegan zinc supplements include:

• Thorne Research Zinc Picolinate: This supplement provides 15 mg of zinc per capsule and is derived from picolinate, a bioavailable form of zinc that can enhance absorption.
• Now Foods Zinc Gluconate: This supplement provides 50 mg of zinc per capsule and is derived from gluconate, a form of zinc that supports immune function and wound healing.
• Nature's Way Zinc Lozenges: These lozenges provide 23 mg of zinc per serving and are formulated with natural flavors and ingredients, such as echinacea and vitamin C, that support immune function.

Iodine Supplements

Iodine is essential for thyroid function, metabolism, and fetal development. While iodized salt and sea vegetables can provide iodine, some vegans may not consume these sources, and the iodine content of plant-based foods varies widely.

Some of the best vegan iodine supplements include:

• Life Extension Sea-Iodine: This supplement provides a standardized dose of 1000 mcg of iodine per capsule, which is derived from a blend of sea vegetables such as bladderwrack and kelp.
• Thorne Research Iodine + Tyrosine: This supplement provides 225 mcg of iodine per capsule, along with other nutrients such as tyrosine that support thyroid function.
• Dr. Berg's Sea Kelp Complex: This supplement provides a blend of sea vegetables that provide iodine, as well as other minerals and vitamins that support overall health.

Calcium Supplements

Calcium is essential for bone health, muscle function, and other physiological processes. While plant-based foods such as leafy greens, tofu, and almonds can provide calcium, some vegans may not consume these sources, and the absorption and utilization of calcium from plant-based foods may vary.

Some of the best vegan calcium supplements include:

• Deva Vegan Calcium Magnesium Plus: This supplement provides 1000 mg of calcium and 400 mg of magnesium per serving, which are derived from unique plant sources such as seaweed and red algae.
• Garden of Life Vitamin Code Raw Calcium: This supplement provides 756 mg of whole-food calcium per serving, along with other minerals and vitamins that support bone health and overall health.
• Now Foods Calcium Citrate: This supplement provides 1000 mg of calcium per capsule, which is derived from calcium citrate, a bioavailable form of calcium that can be easily absorbed by the body.

Final Thoughts

Vegans may need to supplement with certain vitamins and minerals to avoid nutrient deficiencies and associated health problems. Choosing the right vegan vitamins can be overwhelming, but considering factors such as quality, dosage, form, ingredients, and certifications can help you make an informed decision. Additionally, incorporating a variety of plant-based foods into your diet can help optimize your nutrient intake and support your overall health and well-being.