Food Supplements for Vegetarians and Vegans: Everything You Need to Know

Following a vegetarian or vegan diet can offer many health benefits, but it can also mean you risk becoming deficient in certain essential nutrients. This article provides a complete guide to the food supplements that may be necessary for vegetarians and vegans.

Which nutrients are vegetarians and vegans at risk of being deficient in?

See all food supplements that are especially important for vegans

While a well-planned vegetarian or vegan diet can provide all the nutrients you need, there are some you should pay extra attention to:

• Vitamin B12: Vitamin B12 is found mainly in animal products, and vegetarians and vegans may need to take a B12 supplement to avoid deficiency.

• Vitamin D: Vitamin D is produced in the skin when exposed to sunlight, but vegetarians and vegans may need a supplement during the winter months or if they don't get enough sun exposure.

• Iron: Iron is found in both animal and plant-based foods, but iron from plant sources is not as easily absorbed by the body. Vegetarians and vegans may need to eat iron-rich foods in combination with vitamin C to optimise absorption.

• Omega-3 fatty acids: Omega-3 fatty acids are primarily found in oily fish, and vegetarians and vegans may need to take a supplement derived from plant sources like algae or flaxseed.

• Zinc: Zinc is present in both meat and plant-based foods, but its absorption from plant sources can be lower. Vegetarians and vegans should ensure they consume enough zinc-rich foods.

• Calcium: Calcium is found in dairy products and green leafy vegetables. Vegans may need to take a calcium supplement to ensure they are getting an adequate amount.

Which food supplements should vegetarians and vegans consider taking?

It is important to consult a doctor or registered dietitian for personalised advice on food supplements, as needs can vary depending on age, gender, diet, and overall health. Generally, the following supplements may be beneficial for vegetarians and vegans:

• Vitamin B12 supplement: A daily supplement of 10-25 micrograms of B12 is typically recommended for vegetarians and vegans.

• Vitamin D supplement: A daily supplement of 10-20 micrograms of vitamin D may be needed during the winter months or if you have limited sun exposure.

• Iron supplement: An iron supplement of 10-18 mg per day may be necessary, especially for women of childbearing age. Combine iron with vitamin C to enhance absorption.

• Omega-3 supplement: A daily omega-3 supplement of 250-500 mg from plant-based sources can be beneficial.

• Zinc supplement: A zinc supplement of 10-15 mg per day may be needed.

• Calcium supplement: A calcium supplement of 500-1000 mg per day may be necessary for vegans.

Products we recommend for you as a vegan/vegetarian - Great Earth

Great Earth has all the products you might need to get the right nutrition. Following a vegetarian or vegan diet can be a healthy choice, but it's important to be aware of the risk of nutrient deficiencies. By taking the right food supplements and eating a varied, nutrient-rich diet, vegetarians and vegans can get all the nutrients they need to feel their best.

Vitamin B12 supplement: A daily supplement of 10-25 micrograms of B12 is typically recommended for vegetarians and vegans.

Iron supplement: An iron supplement of 10-18 mg per day may be necessary, especially for women of childbearing age. Combine iron with vitamin C to enhance absorption.

Omega-3 supplement: A daily omega-3 supplement of 250-500 mg from plant-based sources can be beneficial.