Well-planned vegan and vegetarian diets can be very healthy — but a few nutrients are harder to get from plants alone. Here are the essential supplements vegans and vegetarians should consider, why they matter, and how to choose them.

Vitamin B12: The Non-Negotiable

B12 is made by bacteria, not plants, so vegans (and many vegetarians) cannot get enough from food. Low B12 causes fatigue, nerve issues, and anemia — and deficiency can take years to show up. Everyone eating fully plant-based should supplement B12: 25–100 mcg daily or 1,000 mcg twice weekly of cyanocobalamin are common, effective doses. Nutritional yeast helps only if it is fortified.

Vitamin D

Vitamin D is not strictly a vegan issue — most people in northern latitudes run low — but it is worth attention. Sunlight is the best source; otherwise, a lichen-based D3 supplement (vegan-friendly) covers the gap, especially October through March.

Iron

Plant iron (non-heme) absorbs less efficiently than meat iron. Vegetarians — especially premenopausal women — should eat iron-rich foods (lentils, beans, tofu, spinach) with vitamin C (citrus, peppers) to boost absorption, and avoid tea or coffee with meals. Supplement only if bloodwork shows low ferritin; too much iron is harmful.

Omega-3s (EPA and DHA)

Flax and chia provide ALA, but conversion to EPA/DHA is poor. An algae-based omega-3 supplement gives you EPA and DHA directly — the forms your brain and eyes actually use. This is one of the most worthwhile vegan-specific supplements.

Zinc and Iodine

Zinc from plants absorbs less well due to phytates; pumpkin seeds, chickpeas, and oats help, but some vegans benefit from a modest supplement. Iodine depends on your salt — if you use non-iodized specialty salts, consider an iodine supplement or sea vegetables in moderation (their iodine content varies wildly).

Protein: Do You Need Powder?

Most vegetarians get enough protein from beans, lentils, tofu, tempeh, and grains. Vegans who train hard or struggle with appetite may find a pea or rice protein powder convenient — but it is optional, not essential. Focus on varied whole foods first.

Frequently Asked Questions

What is the most important supplement for vegans?

Vitamin B12, without question. It is the one nutrient you cannot reliably get from an unsupplemented vegan diet.

Can vegetarians get enough iron without meat?

Often yes, by pairing iron-rich plant foods with vitamin C and avoiding tea or coffee at meals. Get ferritin checked if you are fatigued.

Are vegan multivitamins worth it?

They can be convenient, but targeted supplements (B12, D3, algae omega-3) based on your actual diet and bloodwork are usually better than a generic multi.

Related: micronutrients guide, how to choose supplements, and top 10 essential nutrients.