It’s common that we have nutrient gaps in our diets. The best way to bridge the gap in these nutrients is with one of these eight multivitamins vegans will love. Tools like this can be especially helpful when starting with plant-based eating.
Like starting anything new, it may be unfamiliar when you get started. Working with a dietitian to ensure you’re meeting your needs is a first step to setting the groundwork and ensuring you’re not missing out on key nutrients.
Of course, it’s always important to consult with your medical provider before making any changes and contacting them if you have concerns. I’m a dietitian, but I’m not your dietitian yet ;). Don’t view these as customized recommendations.
How Do I Know If I Need a Vegan Multivitamin?
Multivitamins vegans take are something that can be used long-term for added insurance and to help you reach your daily needs, and they take the stress out of wondering if you’re “doing it right.”
To determine what type of multivitamin you need, it’s best to start with getting your yearly bloodwork done. If you have insurance, it should be covered in the United States.
Additional labs to add to your bloodwork that may not be covered but are equally as important are;
- Vitamin B12
- Folate
- Vitamin D
You will likely have to ask your doctor to add these labs on as they aren’t part of the routine check, but they should be.
Once you get your lab results back, consult with your doctor to know what the next steps are. You can also consult with a registered dietitian, such as myself, to help you understand your lab results and correct them if necessary with a nutrition plan and regime.
Understanding Vegan Nutrition
We already know eating a more plant-based diet has been shown numerous times to improve our health drastically. Sometimes, in nutrition, key nutrients are found within animal products that can also be found in plant-based products if you know what you’re looking for. These are the most common nutrients to watch in vegan eating.
- Iron
- Calcium
- Vitamin B12
It’s not unsafe to follow a plant-based diet. The Academy of Nutrition and Dietetics reported back in 2016
Appropriately planned vegetarian, including vegan diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
Academy of Nutrition and Dietetics
The Role of Multivitamins for Vegans
In any diet, there can be nutrients that are lacking. Taking a multivitamin doesn’t give you the full amount of all the vitamins that you need per day but instead is supplemental to the foods you are eating.
Supplementation is a tool to help people avoid deficiencies, especially for new plant-based eaters who haven’t found their rhythm yet. These are not only for people who are vegan but also for people looking to reduce their animal product consumption and have gaps in their nutrition. Regardless of the eating style, all diets have gaps at some point.
Choosing the Right Vegan Multivitamin
There are so many different types of supplements and vitamins out there. Knowing which one to pick or what to look for can be overwhelming. Here are things to look for when selecting multivitamins for vegans;
- Proprietary Blends: if a supplement has a blend but doesn’t list out all the ingredients inside said blend, it is a red flag
- Sugar Alcohols: to make supplements taste better, manufacturers will add sugar alcohols, but these can cause gut health issues in some people.
- Third-Party Tested: every supplement that you buy should be third-party tested. This means they have sent the product to a nonbiased company to confirm you’re getting what the label says.
Here are some multivitamins that meet the criteria. Each of these has more nutrients than listed. I’ve selected the nutrients most important for plant-based eating to showcase.
Complement
Complement is perfect for new plant-based eaters. It helps complement the foods you eat and helps you reach optimal daily levels for all the nutrients of concern.
These dark black capsules remind me of the “writing pills” from American Horror Story.
Great for supplementing the following;
- Vegan Vitamin D3
- Vitamin B12
- Iodine
- Vitamin K2
- Omega3s
- Chlorophyll
- HSA/FSA Eligible
Deva
Deva is a top pick for vegans who love companies that go the extra mile for a vegan certification. This vegan multivitamin is registered by the Vegan Society.
It’s an all-in-one multivitamin that covers all the vitamin and mineral basics. Great for supplementing the following;
- Vitamin D2
- Folate
- Vitamin B12
- Calcium
- Iron
- Iodine
- Zinc
- Selenium
- Lutein
Use RHYAN to save 15%
Future Kind Complete
This supplement is for the person who is looking for a heavy-duty, almost all-encompassing vegan multivitamin.
Great for supplementing the following;
- Vegan Vitamin D3
- Folate
- Vitamin B12
- Calcium
- Zinc
- Digestive Enzymes
- Spirulina
- Kelp
Future Kind Essential
Future Kind Essentials is simple yet effective and perfect for people looking only to get what they need.
This one focuses on only the top three nutrients that vegans need. Great for supplementing the following;
- Vegan Vitamin D3
- Vitamin B12
- Omega3
Ritual 18+
This supplement is best for people who like trying new, innovative multivitamin vegan products.
Ritual has a delayed-release capsule, making it to the small intestine for absorption. They have also patented the beadlets in oil. This is what makes it look so cool and aesthetically pleasing.
Great for supplementing the following;
- Vegan Vitamin D3
- Folate
- Vitamin B12
- Iron
- Omega3s
- Vitamin K2
V by Pouri
Pouri was designed with people who like to see the data in mind. They value label transparency.
Each bottle has a QR code that can be scanned to see the third-party testing results.
Great for supplementing the following;
- Calcium
- Iron
- Folate
- Vitamin B12
- Iodine
- Zinc
If you can’t or don’t like swallowing pills
Suja Greens
Suja Greens is a green powder loaded with vitamins and can be added to 8-10 ounces of water or a smoothie.
- Folate
- Vitamin B12
- Calcium
- Iron
- Zinc
- Probiotic Blend
- Greens Powder
Llama Naturals
Llama Naturals is ideal for someone who doesn’t like taking vegan multivitamins in pill form, always forgets to take their vitamins, or has kids who take vitamins.
These are vitamin gummies with no added sugar and come in adult and kid forms for whole-family vitamin fun. Great for supplementing the following;
- Folate
- B12
- Vegan Vitamin D
- No added sugar
- Organic
You save 20% with this Affiliate link.
Mary Ruth’s
This supplement is for someone in a rush and needs an easy-take liquid form.
Great for supplementing the following;
- Vegan Vitamin D3
- Folate
- Choline
- Vitamin B12
- Zinc
Does have xanthan gum for those with gut health concerns.
GEM Daily Essential
GEM is unlike any other supplement and is classified as real food with a food label instead of a supplement label.
These are perfect for the person who likes a little healthy snackable supplement. Great for supplementing the following;
- Vegan Vitamin D
- Calcium
- Iron
- Folate
- Vitamin B12
- Zinc
Additional Resources
Overall, there are many different types of multivitamins, and it depends on your personal preference and nutrition needs on which one is best suited for you.
These are some of the best multivitamins vegans will enjoy, and if you need any additional support, book a complimentary call with our vegan nutritionist dietitian.
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