Following a vegetarian and vegan diet may lower the risk of developing several health conditions, including high blood pressure, type 2 diabetes, and certain types of cancer. However, if you are following a vegan diet, you may need to supplement nutrients that either are not present in plant foods or are present in lower quantities, including vitamin B12, calcium, vitamin D, omega-3 fats, zinc, iodine, and iron. While some people may benefit from individual supplements, you may find that a vegan multivitamin helps meet your needs more conveniently.
According to plant-based registered dietitian Anja Grommons, MA, RDN, it is important to consider what nutrients you lack in your particular diet, as this may be different for everyone. When looking for supplements, it is also important to check ingredient labels to ensure the product is vegan and that it doesn’t contain non-vegan additives or animal-derived nutrients. When selecting the best vegan supplements, we took these recommendations into consideration and opted for choices that are third-party certified when possible. Keep in mind that we recommend speaking with a healthcare provider to determine whether you are deficient in any nutrients before supplementing on your own.
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
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Key nutrients: Vitamin B12, vitamin D, calcium, iron, iodine, zinc, omega-3 fats | Form: Softgel | Serving size: 2 softgels | Servings per container: 30
Best for those who would prefer to take just one supplement that contains many nutrients commonly low in vegan diets.
The Vegan Complete Multivitamin by Hippo7 is our best vegan multivitamin pick because it is specially formulated to fill common nutrient gaps for vegans. Taking a multivitamin with a variety of vitamins and minerals can help you get all the essentials and ease the burden of having to take multiple single-nutrient supplements. However, if you are taking other supplements, you should take caution with multivitamins to avoid excess intake of certain nutrients.
This multivitamin contains seven nutrients often low in vegan diets. Rather than include a huge number of vitamins you may or may not need, they focused on including 100% Daily Value (or more) of vitamin B12, vitamin D, iron, iodine, zinc, and 500 milligrams (mg) of vegan omega-3 fats.
Hippo7’s manufacturing facilities are NSF-certified to comply with good manufacturing practices. The company states that they do third-party testing for ingredient accuracy and the lack of potentially harmful contaminants. However, there is no information on which labs are used or how to obtain more detailed information.
Take note that it contains 200 milligrams (15% Daily Value) of calcium per two softgel servings, and, depending on your diet, you may need more calcium than this.
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Key nutrients: Vitamin B12 as methylcobalamin | Form: Spray | Serving size: 1 spray | Servings per container: 140
Best for anyone following a vegan diet, as B12 is only found in animal products. This spray option is also a good idea if you want to avoid more pills.
Mykind Organic Whole Food B12 is our top pick for a B12 supplement because it is made from whole food sources, comes in a convenient spray, and is third-party tested. Vitamin B12 is one of the most important nutrients to supplement when following a vegan diet. This is because vitamin B12, which is necessary for healthy red blood cells and nerve functioning, is found mainly in animal products such as meat, fish, poultry, eggs, and dairy.
While some foods, such as breakfast cereals, are fortified with B12, using a supplement may be easier to help meet long-term needs. B12 stores can take years to deplete, and it is helpful to start supplementing right after starting a vegan diet, before you have a B12 deficiency.
Garden of Life makes organic supplements from whole food sources. We like that this supplement comes in a convenient spray form, making it easy to add to your routine, especially if you take several supplements and want to avoid more pills.
One raspberry-flavored spray contains 500 micrograms (mcg) of vitamin B12, providing 20,833% of the Daily Value. While this may sound like a lot, note that only a small percentage of the B12 from supplements is absorbed, and this amount diminishes as the dose increases. According to the National Institutes of Health Office of Dietary Supplements, only two percent of a 500 mcg dose is absorbed, which is about 10 mcg. Supplementing with this dose four times per week, or with two sprays twice per week, should be enough to meet the needs of many vegetarians and vegans.
This supplement does have an extensive ingredient list, with an organic food blend and sweetening from ingredients such as apple juice, mandarin peel, and stevia, which may or may not suit your preferences.
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Key nutrients: Calcium | Form: Pill | Serving size: 2 capsules | Servings per container: 90
This is the best option if you’re not eating enough dark, leafy greens or calcium-fortified plant foods.
We love Pure Encapsulations Calcium Citrate supplement because it contains a moderate dose of calcium to fill the nutrient gaps of a vegan diet. Calcium is a potential nutrient of concern for vegans, as dairy products are one of the richest sources of calcium. Calcium plays an important role in the health of our bones and teeth, plus it is needed to move our muscles and regulate our heart rhythm.
While foods such as kale, broccoli, and fortified foods contain calcium, this form may be less readily absorbed by your body, and you may have a difficult time getting enough calcium by eating these foods alone.
Pure Encapsulations makes supplements ideal for those with food allergies or sensitivities. This calcium supplement is vegan and free from wheat, eggs, tree nuts, peanuts, fillers, preservatives, and sweeteners. It is also third-party tested, ensuring the ingredient label is accurate and free of harmful contaminants.
The serving size is two capsules and provides 300 milligrams of calcium citrate—23% of the Daily Value.
If you do not eat many calcium-rich foods, this option may be too low in calcium. You may want to consider a higher dose or increasing the serving size. Speak to a healthcare professional to determine your specific dietary needs.
Calcium citrate is best taken on an empty stomach, and it can interfere with certain medications such as antibiotics, blood pressure medications, or iron supplements.
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Key nutrients: Omega-3s EPA and DHA | Form: Softgel | Serving size: 1 softgel | Servings per container: 60
Best for those who do not eat a lot of vegan sources of omega-3s like seaweed or algae.
We highly recommend Deva Vegan Omega-3 DHA-EPA for vegans. It can be difficult to find an omega-3 supplement that is not made from fish oil. This supplement is made from algal oil, a vegan option that contains similar omega-3 fats to fish.
DEVA Vegan Omega-3 DHA-EPA contains 500 milligrams of the omega-3 fats DHA and EPA per softgel. It’s important to get enough omega-3’s, as they are important for various functions, including eye, heart, lung, and immune system health.
Omega-3s can be found in foods such as fish, flaxseed, soybean oil, and fortified foods. However, the types of omega-3 fats we get from plant foods are slightly different from the types that come from fish, which are absorbed better. If you do not eat fish, it can be hard to get enough omega-3s. Some people following vegan diets may be able to get adequate omega-3s from certain types of seaweed or beans that are preserved with kombu. However, this would require a high intake of these foods, and most Americans don’t eat enough to provide adequate omega-3s.
This omega-3 supplement has been voluntarily tested and approved by ConsumerLab.com in a 2022 review, so you can rest assured that it is free from contaminants and contains what thesays. These pills contain orange oil and rosemary extract, providing a light flavor.
While the dose is one softgel per day, you should be aware that the pill itself is somewhat large and may be difficult to swallow. Omega-3s can interfere with some medications like blood thinners.
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Key nutrients: Iron | Form: Capsule | Serving size: 1 capsule | Servings per container: 30
Best for those with higher iron needs, such as athletes or people who are menstruating or pregnant. It’s also a good option if you do not eat many iron-rich plant foods, such as nuts, beans, and lentils.
Thorne Research Iron Bisglycinate is our top iron pick because it contains iron in the bisglycinate form, which is easily absorbed and gentle on the stomach. Iron can be found in many plant foods, including tofu, nuts, beans, and lentils. However, we do not absorb the type of iron found in plant foods as well as the form found in animal foods, so you need to eat more of these foods to get enough iron. Therefore, an iron supplement may be necessary.
An iron supplement is also beneficial for those at higher risk of iron deficiency, including athletes and those who are menstruating or pregnant. Test your iron levels with a healthcare provider before starting a supplement, as too much iron can be harmful, and it’s important to know how much to supplement with.
The recommended dose for this iron supplement is one capsule per day, which provides 25 milligrams (mg) of iron, or 139% of the Daily Value (DV). While this is more than you may need, it is well under the Tolerable Upper Intake Level (UL) of 45 mg for iron.
These supplements are also NSF Certified for Sport, so you can be sure they contain what they say they contain and are free from potentially harmful and banned substances for athletic competitions.
Vegan iron supplements should be taken with foods containing vitamin C, such as oranges, bell peppers, or Brussels sprouts, to enhance absorption. You should avoid taking iron supplements with tea, calcium supplements, or foods with calcium.
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Key nutrients: Vitamin D3 | Form: Capsule | Serving size: 1 capsule | Servings per container: 30
Best for those who live in an area without much sunshine (or with colder seasons).
A Vitamin D supplement such as Future Kind Vegan Vitamin D3 can help you meet your Vitamin D needs through a vegan source. Most vitamin D3 supplements are derived from lanolin, a byproduct of sheep wool. However, Future Kind Vegan capsules contain vitamin D from lichen, a plant that naturally produces vitamin D.
We make most of our vitamin D through sun exposure, as vitamin D is found naturally in only a few foods, including fatty fish like salmon, fish liver oil, and mushrooms exposed to UV light. Therefore, vitamin D deficiencies are common among most people, including vegans.
This supplement does not contain sweeteners or artificial preservatives and comes in an easy-to-swallow capsule. Future Kind claims that its vitamins are third-party tested and that it is a certified B-corporation that offsets shipping costs to claim carbon neutrality.
One capsule of this supplement provides you with 62.5 mcg, or 2,500 IU, of vitamin D. This dose of vitamin D is above the recommended dietary allowance (RDA) of 600 IUs per day, as higher doses are often recommended for supplementation. It is also well below doses high enough to be associated with health risks from over-supplementation. The current upper limit is set to 4,000 IUs per day, though toxicity is unlikely unless you consume much higher doses than this. A blood test can determine if you are vitamin D deficient, and a healthcare professional can guide what the best dose is for your needs.
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Key nutrients: Zinc | Form: Capsule | Serving size: 1 capsule | Servings per container: 100
Best for anyone following a vegetarian or vegan diet and also good for pregnant or breastfeeding women.
Now Foods L-Opti Zinc is third-party tested and contains 30 milligrams (273% DV) of zinc per capsule, meant to be taken once daily. In addition to zinc, we like that these capsules contain 0.3 milligrams (33% DV) of copper because zinc can reduce the amount of copper your body absorbs.
Zinc is an essential mineral important for immune, brain, and eye function. The foods highest in zinc include meat, fish, and seafood, but zinc can be found in plant foods such as legumes, nuts, seeds, tempeh, and oats. You may be able to meet your zinc needs through food alone. However, zinc in legumes and grains is not as easy to absorb, so a supplement may help you meet your needs.
Another reason to consider zinc supplementation is if a healthcare provider determines you are deficient or at risk of deficiency. It also may be helpful to have on hand for short-term supplementation when you’re sick, as zinc can help shorten symptoms of the common cold, though lozenge or syrup forms may be more effective for this purpose than a pill.
Keep in mind that zinc can be toxic if you take too much for long periods of time, and too much zinc can cause a copper deficiency.
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Key nutrients: Protein | Form: Powder | Serving size: 1 scoop | Servings per container: 20
Best option if you are struggling to eat enough protein-rich plant-based foods or have higher protein needs such as athletes or those who are looking to increase muscle mass.
Vega Sport Protein Powder is a complete protein source suitable for athletes and anyone looking to increase their protein intake. Protein powder can be used to meet protein needs on a vegan diet, conveniently boosting protein in smoothies, oatmeal, or baked goods.
Protein can be found in many plant-based foods, such as tofu, tempeh, seitan, beans, legumes, and grains. However, protein found in plant-based foods is not as readily absorbed as protein in animal products, meaning you may need to consume more to meet protein needs.
Vega Sport protein powder contains 30 grams of protein per serving from pea protein, pumpkin seed protein, sunflower seed protein, and alfalfa protein, and it provides 2.4 grams of the amino acid leucine, which is necessary for muscle building and recovery. This protein powder is also NSF Certified for Sport, making it a great option if you’re an athlete.
Read the ingredients in this protein powder carefully. Some ingredients, including alfalfa, may not be suitable for you if you have certain health conditions or are taking certain medications. Also, not everyone will love the taste, as it is sweetened with stevia.
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Key nutrients: vitamin D, vitamin B12, iron, iodine, zinc, selenium, vitamin K2 | Form: Tablet | Serving size: tablet | Servings per container: 60
Best option if you want a multivitamin to fill in nutrient gaps in the diet but don’t need to correct a deficiency.
Garden of Life Women’s Once Daily contains many of the nutrients that vegan diets lack, including vitamin D, vitamin B12, iron, iodine, zinc, selenium, and vitamin K2. Additionally, it includes other nutrients like vitamins A, C, and B vitamins. We like that the amounts of most of the nutrients are around 100% of daily recommendations. It’s free from synthetic fillers and additives, and the one-tablet serving makes it convenient to take daily.
Garden of Life uses third-party testing to ensure that each batch of its multivitamins is tested multiple times to confirm that it contains what it says and is free from harmful contaminants or other ingredients.
This multivitamin contains 2.5 milligrams of iron, which is only 14% of the Daily Value. This dose may not be high enough to correct a deficiency. It is also important to note that this supplement does not contain any omega-3s or calcium.
Note Garden of Life also has a vegan prenatal for women who are pregnant or may become pregnant.
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Key nutrients: Vitamin B12, vitamin D, zinc, vitamin A, magnesium, vitamin K2, folate, vitamin E, boron, omega-3 DHA | Form: Capsule | Serving size: 2 capsules | Servings per container: 30
Best option for men who want a multivitamin that also includes omega-3s and has the ease of automatic subscription every month.
We like that Ritual Essential for Men Multivitamins contains 10 vitamins without any extras that you likely don’t need. They do leave out iron, vitamin C, and calcium but include vitamin B12, vitamin D from lichen (a plant source), Omega-3 DHA from microalgae, and zinc.
Men typically do not need to supplement with iron, as women tend to have a higher risk for iron deficiency. Vegan diets often provide enough vitamin C, and those who need to supplement with calcium could do so with a separate supplement.
These vegan pills also contain mint essence so that they won’t leave a bad taste in your mouth. The recommended dose is two capsules per day, taken with or without food. Ritual is a brand dedicated to quality and rigorous third-party testing, so you can feel confident that these multivitamins contain what they say they contain without potentially harmful contaminants.
We like that Ritual offers a subscription option to get these multivitamins at a lower price point. The subscription will be automatically sent to you every month. However, they are also available for a one-time purchase if you don’t want a subscription, although this means they would be a bit pricier.
Those following vegan diets will, at minimum, benefit from a B12 supplement or choosing foods fortified with adequate B12. Many people following vegetarian or vegan diets will need to supplement beyond this.
There are certain situations in which vegan supplements or multivitamins will be especially important, including:
You may want to avoid certain vegan multivitamins and supplements if you:
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants. Trusted third-party certifications include ConsumerLab.com, NSF, USP, and Informed Choice among others.
However, these certifications can be difficult to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.
Vegan multivitamins and supplements come in a variety of forms, including capsules, powders, softgels, gummies, or sprays. There is evidence for efficacy with all forms, and choosing the right kind for you can be based on healthcare provider recommendations and personal preference.
Sprays and gummies, for example, may taste better, but they usually contain added sugars or alternative sweeteners. The dosing of sprays and liquid drops can be more easily adjusted, while capsules, softgels, and other pills are convenient and do not usually contain added sweeteners but come in less adjustable doses.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
When choosing a vegan supplement or multivitamin, it is important to review ingredient labels to ensure product is vegan. Grommons suggests you should be careful to pick gelatin-free supplements since capsules, tablets, and gummies may contain this animal-based ingredient.
She recommends “choosing a vitamin that is clearly labeled ‘vegan.’ Nutrients like vitamin D and omega-3 fatty acids are often derived from lanolin (a sheep byproduct) and fish oil, respectively.”
If you take other medications, it is always best to consult with a healthcare provider before using supplements or multivitamins, as there may be interactions. For example, you should speak with a healthcare provider before taking a vitamin K or omega-3 supplement if you are taking blood-thinning medication, as these nutrients can interfere with the medicine’s effectiveness.
Certain nutrients may also impact the absorption of other nutrients. For example, you should avoid taking calcium and iron supplements together, as calcium can inhibit iron absorption. High doses of zinc over time can also lead to a copper deficiency.
The recommended dose for a given supplement will depend on your diet patterns and specific needs. We recommend speaking with a healthcare provider to determine the appropriate dosage.
While there is no recommended dose for multivitamins, the Recommended Dietary Allowance (RDA) for certain nutrients is higher for vegans and vegetarians than it is for the general population. This is because plant-based forms of these nutrients are not absorbed as well. For example, according to the Institute of Medicine, the RDA for iron for vegetarians is 1.8 times higher than that of the general population. Therefore, higher amounts of a particular nutrient may be included in a vegan supplement to account for this lowered absorption.
It is important to be cautious about nutrient intake to avoid exceeding the tolerable upper intake level (UL), which is the highest amount the general population can safely take.
Tamar Kane, MS, RD, is a plant-based Registered Dietitian and marathon runner, so she is well-versed in the research behind vegan supplements. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.
Tamar has her master’s degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and wellbeing.
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