Do Vegans Need to Take Supplements?

Do Vegans Need to Take Supplements?

The short answer to this question is yes. But, that is not the only thing you need to know. You need to know what kind of mineral and vitamin deficiencies you can have when on a vegan diet, what kind of supplements do you need to take for that order, and which is the best way to take such supplements for yourself. In this article, we will see the different ways to answer this question in a detail that you need for optimum nutrition and health. 

Why is a Vegan Diet The Best Diet?

If you need to take supplements with this diet, it does not mean that the diet is incomplete or not good for you. The problem is that there are some nutrients that you want to consider, but overall, a good vegan diet is the one which comes with a lot of diversity and optimum calories in balanced carbs, fats, and proteins in it. 

First of all, it is great in dietary fiber, which keeps your gut health to the optimum point. When your gut health is the best and your microbiome in the digestive tract is working at its finest, then all your other systems will be working the best as well. It is because the immune system, nervous system, and all other systems are hugely interconnected and dependent on gut health. 

Also, vegan diets are full of anti-oxidants, which are known to reduce inflammation. This is critical because not only infections but also chronic conditions such as diabetes and heart conditions show high inflammation and it needs to be controlled with the use of natural anti-inflammatory ingredients. One such substance is flavonoid, which is hugely present in vegetables. Brightly colored vegetables are also a source of vitamins such as carotenoids and others such as vitamin B. However, not all types of vitamins and minerals are not present in the vegetables, that is why it is important to take precautions and take supplements with this diet. 

On the whole, it is a great way to improve your overall health and wellbeing, and the use of supplements will only make the whole results better. 

What Supplements Are Missing in Vegan Diet?

When you are consuming a vegan diet, it is not possible to take animal products, which contain certain essential nutrients such as vitamin B12, collagen, and vitamin D, for example. 

Vitamin B12 Supplement

Most foods which are rich in vitamin B12 include mushrooms in soils rich in vitamin B12, nutritional yeast, chlorella, spirulina, and nori. 

Vegans are mostly unaware of this deficiency, but this is very important to address as its lack causes pernicious anemia. There are studies suggesting that people with less than normal vitamin B12 levels in their body, vegans as well as vegetarians come with more deficiency of the vitamin. Upon no supplement intake, this thing aggravates. 

Vitamin B12 is essential for a lot of different processes going on in the body, which includes protein metabolism as well as the birth of new red blood cells for transporting oxygen. What’s more, it is important in the nervous system. Deficiency of this vitamin causes infertility as well as diseases related to bone and heart. On an average level, 2.4mcg daily mcg for adults. 

Vegans are at the risk of developing this deficiency, so taking fortified B12 vitamins is helpful, for example, soy products, nutritional yeast, plant milks, cereals for breakfast. Some plant foods seem to contain vitamin B12 in it, but the active form may not be available. Vitamin B12 needs to be stored away from direct sunlight. Your body needs to absorb the vitamin B12 in small doses. 

Omega Three Fatty Acids

Essential omega acids and long-chain omega three fatty acids are the two types of omega three acids the body requires to function adequately. Alpha linoleic acid, for example, is an essential omega three fatty acid which is obtained from your diet. On the other hand, long-chain omega three fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are long-chain or non-essential omega fatty acids, which are made in the body. These two fatty acids have a structural role in eyes and brain development. They help in reducing inflammation risk, breast cancer, and depression.

In plants, you can obtain essential omega fatty acids from walnuts, chia seeds, and flax seeds. On the other hand, non-essential oils are found mainly in fish oil and fatty fish. Suggestions in scientific literature shows that vegans have usually 50% lesser amount of these oils in their body as compared to people who are not on a vegan diet. 

Recommended daily allowance for omega three fatty acids is 200 to 300 mg per day. Algae oil is a good source of omega three fatty acids. Supplementation with oils of DHA and EPA is helpful for vegans as they tend to have lower amounts of these oils in their blood and tissue. 

Vitamin D

Vitamin D enhances phosphorus and calcium in your gut. Fat-soluble vitamin D serves to play multiple functions in the body by enhancing mood, immune functioning, bone and muscle recovery, and memory. The recommended daily allowance (RDA) of vitamin D is 600IU per day. Evidence suggests that vitamin D daily requirements may be even more than the suggested dose. Only some foods contain ample amounts of vitamin D such as eggs, milk, and mushrooms.

Most of the vitamin D in the body comes from the sun. Spending 15 minutes in the sun is sufficient to give you vitamin D. However, the time of the day and the area that you are located in. However, UV radiation from the sun can be harmful for you, so precautions should be taken. It is important to get your vitamin D levels tested and then use fortified foods with the vitamin as well as supplements for optimum nutrition. 

Also, you need to keep into account the type of vitamin D you are taking. For most people, vitamin D2 is enough for their nutrient requirement, while for others, vitamin D3 is important. 


Iron is highly important for the formation of red blood cells as well as DNA, and it transports oxygen throughout the body. Anemia can result from the deficiency of this mineral, which also correlates with a dysfunctional immune system. For males and women of post-menopause age, 8mg RDA is enough, while the requirement increases for women – 18 mg per day.

There are two forms of iron: Heme iron as well as non-heme iron. We need heme iron mainly for the transportation of oxygen in the blood, and it is found in animal products. Vegans need to consume it around twice of the RDA because its absorption in non-animal products is slower. 

However, they can make up for any iron deficiency by incorporating iron-rich vegan sources too including nuts and seeds, dried fruits, and beans. Combining vitamin C rich foods such as citrus foods and peppers will help elevate the rate of absorption of the mineral in the body. A health practitioner needs to check the levels of ferritin and hemoglobin in your blood to assess the amount of iron in your body based on which they may suggest you supplements. 


Collagen is a gelatinous protein found in animal sources. It is important for several different processes in the body, mainly for joint and cartilage health. The deficiency of this protein in the body also results in aged and saggy skin, and the connective tissue deterioration such as bleeding gums in some cases. Therefore, it is important to take some form of collagen in the body as it will help in improving the overall appearance of the skin and strength of joints and tendons in the body.

However, vegans have a deficiency of collagen which must be made up for through the help of nutritional supplements. Taking collagen in the form of powders or supplements can help to overcome this deficiency and give various health benefits including healthier joints and ligaments, and plumper skin. 


Get More Supplements for Your Health!

There are a range of different supplements that you may need to incorporate in your diet, especially if you are a vegan. Lean Cut Body provides the choice for a number of different dietary supplements, such as probiotics, L-carnitine, and magnesium to name a few. All these supplements help provide an overall improved outcome with a vegan diet. These supplements are made from vegan ingredients so you get maximum vegan experience without any compromise. For more details, you can check out this link here and view a range of quality supplements for your health and wellbeing. 

Final Words

Vegans require some specific supplements for getting the optimum nutrition they require. For upscaling their health, some substances such as L-carnitine in plant-based formulations can help improve the overall wellbeing and health for an individual as well. You may want to see your healthcare professional and ask for advice on the type of supplements that best suit your individual needs when it comes to following a health regime. Visit us at

Leave a Reply

Your email address will not be published. Required fields are marked *