There is a wide range of vitamins and minerals that our body needs daily to function properly. A majority of us will have no problem getting the necessary amounts through our diet. For those that follow a strict diet, there’s a good chance you’re missing out on some essential nutrients every day.
This is especially true for vegans, who typically stay away from animal-based foods. Since some nutrients are only found in animal-based foods, you may need to turn to multivitamins to ensure your body is getting what it needs.
There are plenty of plant-based multivitamins in the market that can address the needs of vegans. However, not all plant-based multivitamins can specifically be considered “vegan” as some of their ingredients may still contain animal-based products.
If you’re new to the multivitamin world and following a vegan diet, we’ll break it all down for you. We’ll go over which vitamins and minerals to target so you can continue your healthy vegan diet and, of course, give you our picks for the best vegan multivitamin. So, let’s dive right in!
What Is A Multivitamin?
As the name suggests, a multivitamin is a supplement typically found in capsule form that contains a variety of different vitamins and minerals. These ingredients are also sold separately, but many people will turn to a professionally-made multivitamin stack for convenience.
Since there’s no concrete standard to what a multivitamin can contain, you’ll find plenty of other ingredients that aren’t necessarily vitamins or minerals. While capsules are the most common form, multivitamins are available in gummies, powders, and liquids.
Why Should Vegans Consider Adding A Multivitamin?
There are 16 essential minerals and 13 essential vitamins that our body needs on a daily basis. They carry the “essential” trait because our body won’t naturally produce these nutrients. Therefore, we must get them in the food we eat.
Some of these vitamins and minerals are only found in animal-based foods. For example, Vitamin B12 is present in meat, eggs, fish, poultry, and milk, but not present in plant foods. Since vegans are against all animal products, chances are they don’t get enough Vitamin B12 in their system.
Believe it or not, this is true for a variety of different vitamins and minerals. While many people will view a vegan diet as healthy, this is where it can become dangerous.
Does It Matter How Much You Take?
Multivitamins will bring a wide range of benefits to anyone supplementing with them, but it’s important to practice moderation — much like everything else in life. As much as we need vitamins and minerals to function, too much of it can have adverse effects on our health.
The proper dosage will largely depend on the nutrient being talked about, which we’ll explain in more depth below. Before we get to that, you’ll want to understand when taking too much is harmful or not.
To determine this, you’ll need to understand the solubility of the nutrient. They will either be water-soluble or fat-soluble. Vitamins and minerals that fall into the water-soluble category will present the least amount of risk when taking too much, while fat-soluble nutrients can pose a threat.
With a water-soluble nutrient, our body will simply dispose of any excess nutrients when we use the bathroom. On the other hand, a fat-soluble nutrient will have no way of being disposed of. This will result in a buildup to occur, which can lead to further health complications.
For example, Vitamins E, D, A, and K are all fat-soluble nutrients that could cause harm if too much is consumed.
Best Vegan Multivitamin Ingredients
If you’re a vegan and want to make sure you’re getting the necessary nutrients each day, there are some specific ones you’ll want to think about supplementing with.
We’ve listed seven of the most important nutrients vegans don’t get enough of below. You’ll definitely want to make sure your multivitamin is packed with these!
Vitamin D3
- What It Is: a fat-soluble vitamin that aids the immune system, your brain, muscle recovery, your mood, and the absorption of calcium. There are two forms of Vitamin D, D2 (plant-based foods), and D3 (animal-based foods). Since D3 is much more efficient, vegans should consider supplementation.
- Main Sources: salmon, cod, egg yolk
- Recommended Daily Intake: 10-20mcg
Calcium
- What It Is: a mineral that plays a significant role in bone health and teeth health. It is found in some plant sources, but research suggests vegans don’t receive enough. Try to aim for the RDA, but use a supplement if you can’t reach the mark.
- Main Sources: kale, broccoli, tofu, watercress, mustard greens, bok choy, milk, cheese, yogurt, seafood
- Recommended Daily Intake: 1,000mg
Iron
- What It Is: a mineral that plays a large role in the production of red blood cells, DNA, hemoglobin, the transportation of oxygen to the muscles, and the rest of the body. There are two forms, heme (animal products) and non-heme (plant products). Heme iron is more easily absorbed in the body, so it could be possible that vegans relying on non-heme iron aren’t getting enough.
- Main Sources (heme): meat, seafood, poultry, fish
- Recommended Daily Intake: 8mg for men, 18mg for women
Zinc
- What It Is: a mineral that plays an essential role in metabolism, repairing cells, and the immune system. It is found in some plant foods, but very little.
- Main Sources: whole grains, tofu, legumes, nuts, seeds, baked beans, red meat, poultry, oysters, milk
- Recommended Daily Intake: 10-12mg
Vitamin B12
- What It Is: a water-soluble nutrient that helps make DNA and red blood cells, while also keeping nerves and cells healthy. Also known as cobalamin. Vegans can find it in nori seaweed but in extremely low amounts.
- Main Sources: meat, fish, eggs, dairy
- Recommended Daily Intake: 2.4mcg
Iodine
- What It Is: Most vegans will largely rely on iodized salt or seaweed to get the necessary amount of iodine daily, not leaving them with many options. One half of a teaspoon of iodized salt is enough every day, but some vegans try to avoid this. That’s where supplementation comes in.
- Main Sources: iodized salt, seaweed, dairy, seafood
- Recommended Daily Intake: 150mcg
Long-Chain Omega-3s
- What It Is: Omega-3s come in two forms, long-chain and essential. Vegans likely get more than enough of the essential Omega-3s, which is good. Long-chain Omega-3s can be produced from essential Omega-3s, which is also good. Still, the long-chain Omega-3s mainly come from animal foods so that vegans can have low levels.
- Main Sources: Fatty fish, fish oil
- Recommended Dose: 200-300mg daily
Creatine
- What It Is: creatine is a substance made up of amino acids (methionine, arginine, glycine) that plays a role in muscle strength and endurance — as well as brain function. The body naturally makes it, but it’s only found in animal-based foods. Many studies show vegans have lower amounts, so supplementation is recommended.
- Main Sources: steak, salmon, herring, chicken, venison, tuna, pork, cod
- Recommended Dose: 2-3g daily
When going through that list, pay attention to the main sources of each nutrient. Since some vegans and vegetarians follow less-strict diets, there’s a chance they don’t need to supplement with all of these nutrients.
Best Vegan Multivitamin
Taking the above nutrients into consideration, some of you might only need to target one or two specific nutrients when supplementing. For those people, it might be best to buy them individually to avoid over-consuming some of the other ingredients involved in multivitamins.
For those that are looking for an all-in-one stack, there are plenty of vegan-friendly options to choose from. We’ve listed our top favorite vegan multivitamins below!
Performance Lab Whole Food Multi
Performance Lab is a well-known company when it comes to the supplement world. They’ve produced a large variety of supplements including Performance Lab Omega-3, Performance Lab T-Booster, Performance Lab Burn, Performance Lab Mind, and of course their multivitamin – Performance Lab Whole Food Multi.
We love this stack for anyone looking to increase all the necessary vitamins and minerals. It’s a 100% natural, vegan-friendly, caffeine-free, non-GMO, GMP-certified, synthetic additive-free, gluten-free, soy-free, and allergen-friendly product. Furthermore, it comes in two different versions — one designed for men and one for women.
Performance Lab truly sets the bar for a quality multivitamin product, as they do with most of their supplements. It will contain Vitamin B12, Calcium, Iron, Iodine, Zinc, and Vitamin D3 from the list above. Outside of that, there will be 20+ other vitamins and minerals included.
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Vegan Essentials By HealthyCell
Vegan Essentials is an excellent product for anyone looking to avoid taking pills, capsules, or tablets. Similar to what Gatorade started doing nearly ten years ago, this multivitamin comes in gel form. You’ll have a variety of different ways to consume it, either right out of the pack, in a smoothie, or blended in your food.
This multivitamin includes vegan-only ingredients, is sustainably sourced, cruelty-free, gluten-free, soy-free, and free of heavy metals. You’ll get the Vitamin D3, Vitamin B12, Iron, Iodine, Zinc, Omega-3s, and Creatine from the list above — as well as 20+ other necessary ingredients.
You’ll receive a box with 30 packs inside and will be instructed to take one pack per day. The box will cost $50, but there will also be a 10-serving box for $20.
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Vedge Essential Multivitamin
If you’re looking for one of the best vegan multivitamins that is simple without all the extra vitamins and minerals, I would suggest going with Vedge Essential. It’s a vegan, non-GMO, allergen-free, and utilizes nutrients that promote superior absorption.
The ingredients are simple: Vitamin D3, Vitamin B12, Algal Oil, and Long-Chain Omega-3s (DHA & EPA). The only thing it’s missing is minerals, but keep in mind the minerals are found in plant foods — just not in high amounts.
You’ll receive a bottle of 30 capsules for $40 and can be ordered on Amazon with One-Day Shipping. You’ll be instructed to take one capsule per day.
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Ritual Essential for Women
Ritual Essential for Women contains multivitamins that every woman needs. They also appear in bioavailable forms for your body to use.
Ritual Essential for Women is mostly known for having easy-to-swallow capsules, tastes and smells like mint, and the supplement goes well with the stomach.Ritual Essential for Women is priced at $30 a month.
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MaryRuth’s Liquid Morning Multivitamin
If swallowing pills is hard for you or it’s simply not your thing, consider MaryRuth’s Liquid Morning Multivitamin.
Aside from convenience from being a liquid supplement, many testify to its positive results – satisfied customers reported the improved appearance of their hair, skin, and nails. They also report boosted energy and improved mood.
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Abundant Earth Whole Food Elite Multivitamin
Abundant Earth Whole Food Elite Multivitamin is indeed an abundant vegan multivitamin. Aside from having key vitamins and minerals, Abundant Earth also contains probiotic strains and digestive enzymes for healthier digestion.
What’s more, this supplement contains the methylcobalamin form of vitamin B12, which has superior bioavailability.
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Future Kind Essential Vegan Multivitamin
Future Kind understands that a vegan and vegetarian diet is rich in plenty of vitamins and minerals – such as vitamin C, vitamin E, magnesium, and potassium. However, like what we mentioned above, the vegan diet tends to have lower amounts of vitamin B12, vitamin D, and omega-3.
So, Future Kind Essential Vegan Multivitamin simply offers that – vitamin B12, vitamin D (D3), and algal omega-3 oil (DHA and EPA). It is simple but it contains essential nutrients that every vegan and vegetarian needs!
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Hippo7
Hippo7 was made to simply supply vegans and vegetarians with 7 nutrients that they tend to get in lower amounts – vitamin B12, omega-3, vitamin D, calcium, iron, iodine, and zinc.
Needless to say, the nutrients are sourced from plant-based sources.
Verb Vitamins
Verb Vitamins is known for its high-quality vegan ingredients. Verb is packed with vitamin B12, vitamin D3 as well as vitamin C. It also contains minerals that vegans and vegetarians need.
Aside from being a high-quality vegan supplement, Verb has a philanthropic side as well – they are currently working on Tommy’s House, a scholarship program aimed at addicts and alcoholics. The program is named after Thomas Trussell, the late founder of Verb.
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Country Life Max for Vegans
Country Life Max for Vegans contains key vitamins and minerals such as vitamin B12, iron, and amino acids to fill any nutritional gaps that you may have. Country Life had already established a reputation for helping vegans get the nutrients they need since 1971.
On the downside, Country Life tends to have a strong smell and its cap is difficult to open. But that does not stop it from providing the nutrients which we need!
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Supplements Studio Whole Food Multivitamin Plus
Supplements Studio Whole Food Multivitamin Plus does not only contain vitamins and minerals but hosts of other nutrients and compounds as well – turmeric, omega-3, omega-6, coQ10, and 3-strain probiotics.
Customers reported that the multivitamin helped them improve their mental clarity, blood work, and energy levels.
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Dosely
Dosely is a vegan multivitamin that is known for its philosophy of getting in vitamins effortlessly. In that regard, Dosely’s dose of their nutrients does not exceed FDA’s Daily Value. They have two options, Dosely for Her and Dosely for Him.
If you are unsure about Dosely, or simply want to give it a test drive before investing in the supplement, you can buy a 4-week pack for $20.
Now Multi-Food
Now is well-known in the supplements industry, particularly in the natural product’s niche. They offer vegan multivitamins such as Now Multi-Food, which can provide you your micronutrient needs.
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Should You Take A Vegan Multivitamin?
If you are a vegan and find that you are experiencing nutritional deficiencies, then supplementing with a vegan multivitamin is crucial. To decide what multivitamin is fitting for you, be sure to have your vitamin levels tested. You can do this through your doctor, or there are options to order one online.
