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 ;). 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 by 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
- Iron (which is usually already included!)
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. Omega-3s aren't part of a routine blood test. I recommend this home omega-3 test.
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 regimen.
Understanding Vegan Nutrition
We already know that 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 when eating vegan.
- Iron
- Calcium
- Vitamin B12
- Omega-3s
- Iodine
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 yet found their rhythm. 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 I have listed. I've selected the nutrients most important for plant-based eating to showcase, but know there are more! The ones with a "➕" next to them mean you will need a solid food source to hit that specific nutrient goal.
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 may need more of. For supplementing the following;
- Vegan Vitamin D3 (50mcg / 2000IU) 250% DV) ✅
- Vitamin B12 (400mcg) ✅
- Omega3 (900mg) ✅
- EPA (135mg)
- DHA (270mg)
Future Kind Complete
This supplement is for the person who is looking for a heavy-duty, almost all-encompassing vegan multivitamin. Usually best for new vegans who may not have a balanced diet or those who require additional nutritional support. For supplementing the following;
- Vegan Vitamin D3 (10mcg / 50% DV) ➕
- Folate (670mcg -> 400mcg folic acid) ✅
- Vitamin B12 (100mcg) ✅
- Calcium (175mg / 13% DV) ➕
- Zinc (15mg / 136% DV) ✅
- Digestive Enzymes ✅
- Spirulina (source of iron 500mg) ✅
- Kelp (source of iodine) 210mcg) ✅
Deva
Deva is a top pick for vegans who love companies that go the extra mile for a vegan certification and is registered by the Vegan Society. It's an all-in-one multivitamin that covers the basics of all essential vitamins and minerals. For supplementing the following;
- Vitamin D2 (20mcg / 100% DV) ✅
- Folate as Folic Acid (400mcg DFE / 100% DV) ✅
- Vitamin B12 (100mcg)✅
- Calcium (100mg / 8% DV) ➕
- Iron (18mg / 100% DV) ✅
- Iodine (150mcg / 100% DV) ✅
- Zinc (14mg/ 127% DV)✅
- Choline (15mg / 3% DV) ➕
- Lutein (50mcg) ✅
Note: Iron and calcium compete, so when one is higher, the other should be lower, as seen in this product. If you need additonal help reaching calcium needs eating more calcium rich foods, or a calcium supplement at a different time may be the route to take.
Shop Deva* using code RHYAN to save 15%
Nu Pursuit
A newer to the market vegan multivitamin that is third-party tested. I would recommend this one for vegans who have generally balanced intake to use as a reliable source of B12 and to make up for a few areas that are lacking. For supplementing the following;
- Vegan Vitamin D3 (50mcg / 250% DV) ✅
- B12 (150mcg)✅
- Iron (8mg / 44% DV) ➕
- Iodine (50mcg / 33%DV) ➕
- Selenium (55mcg / 100% DV) ✅
- Zinc (8mg / 73%DV)✅
- Omega3s (750mg DHA) ➕
Shop Nu Pursuit* Save 15% with code RHYAN
V by Pouri
Are you need a little bit of help closing some nutrient gaps and also a show me the data type of person? If so, Pouri was designed with you in mind. They value label transparency, and each bottle has a QR code that can be scanned to see the third-party testing results. It's also certified vegan through the Vegan Society. For supplementing the following;
- Calcium (50mg / 4%DV) ➕
- Iron (10mg / 60% DV) ➕
- Vegan Vitamin D3 (20mcg /100%) ✅
- Folate (400mcg DFE / 100%) ✅
- Vitamin B12 (100mcg) ✅
- Iodine (75mcg / 75%DV) ✅
- Choline (50mg / 60% DV) ✅
- Zinc (8mg / 70%DV) ✅
Complement Essential
Complement is made for vegans by vegans. It's designed to help complement the foods you eat and help you reach the nutrients you need, and is HSA/ FSA eligible. These do have omega 6,7,9, which are easier to get through food. If your food intake of these is high, this is not the best option for you.
These dark black capsules remind me of the "writing pills" from American Horror Story, but don't have the same effects, if you know what I mean. They are for supplementing the following;
- Vegan Vitamin D3 (50mcg / 250% DV)✅
- Vitamin B12 (300mcg) ✅
- Iodine (150mcg / 100%DV) ✅
- Zinc (8mg / 73%) ✅
- Selenium (50mcg / 91%) ✅
- Omega3s 490mg ➕
- DHA 320mg
- EPA 150mg
- Other 20mg
- Omega 6,7,9 ❌ see note above
Ritual Women's 18+
Ritual is a little more innovative and is formulated with a delayed-release capsule. With this technology, the capsule reaches the small intestine, where it is absorbed at a higher rate. Not only is it innovative, but it also looks cool and aesthetically pleasing. For supplementing the following;
- Vegan Vitamin D3 (50mcg / 2000IU 250% DV) ✅
- Folate (1000mcg DFE / 250%) ✅
- Vitamin B12 (8mcg / 44%) ➕
- Iron (8mg / 44%) ➕
- Omega3s (330mg DHA ) ➕
If you can't or don't like swallowing pills
There are instances where you can't or don't like swallowing pills, and there are still options for a multivitamin. Whether from powders, gummies, or liquids, there are options in many forms.
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 a basic starter multi-perfect for bridging the gap in food intake. And my personal favorite!
These are organic vitamin gummies with no added sugar and come in adult and kid forms for whole-family vitamin fun. For supplementing the following;
- Vegan Vitamin D3 and D2 (28mcg / 1120 IU 125%) ✅
- B12 (168mcg / 70%) ➕
- Folate (280mcg / 70%) ➕
- B Vitamins (B1,B2,B3, B4,B5,B6,B9) ✅
- Biotin (21mcg / 70% DV) is good for hair health.
Shop Llama Naturals and save 20% using this link!
Suja Greens
Suja Greens is not exactly a vitamin, but it is a nutrient-rich green powder loaded with vitamins and can be added to 8-10 ounces of water or a smoothie. For supplementing;
- Dietary Fiber (3g / 9% DV) ✅
- Vegan Vitamin D3 (20mcg / 100%DV)✅
- Vitamin B12 (6mcg) ✅
- Calcium (10mg <1%DV) ❌
- Iron (1mg / 6% DV) ➕
- Zinc (6mg / 55% DV)➕
- Probiotic Blend ❓
- Greens Powder ❓
- Mushroom Blend ❓
Mary Ruth's
This supplement is for someone in a rush and needs an easy-to-take liquid form with no added sugar. There are also mini bottles that you can find at Sprouts, which I love! PS: This product does have xanthan gum for those with gut health concerns. For supplementing the following;
- Vegan Vitamin D3 (20mcg / 100% DV) ✅
- Folate (510mcg DFE / 128% DV) ✅
- Vitamin B12 (12mcg / 500% DV) ✅
- Choline (20mg / 4%) ➕
- Zinc (1mg / 9%) ➕
GEM Daily Essential
GEM is unlike any other supplement on this list and has a food label instead of a supplement label. It's a nutrient-packed square using real food ingredients. The price range is on the higher end, but a snackable supplement can be a way to add nutrients to your day. For supplementing the following;
- Vegan Vitamin D (20mcg / 100%) ✅
- Iron (0.2mg / 2%) ❓
- Folate (40mcg DFE / 10%) ❓
- Vitamin B12 (1.5mcg / 60%) ➕
- Zinc (4.1mg / 35%) ❓
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, ask for help!
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Connie @ Naturesblendshop says
This article breaks down vegan multivitamins with the perfect mix of facts and sass—because who knew supplement shopping could be so overwhelming? Your humor makes it less of a chore and more like chatting with a knowledgeable (and funny) friend. Now I’m off to find B12 without the drama!