Despite what is usually said against plant-based diets, particularly in regards to certain nutrients, the Academy of Nutrition and Dietetics was clear about its position on both vegetarian and vegan diets.
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.
However, they’ve also mentioned that vegans need reliable sources of vitamin B12, and we can also make a case for other nutrients like vitamin D and omega-3 fatty acids. Well, the easiest and most affordable way to guarantee that you’ll never miss those nutrients is by taking supplements.
Generally, to find these nutrients in adequate amounts, you would have to purchase three different supplements, but Future Kind did something quite different with this multivitamin. While it doesn’t offer you a wide array of vitamins and minerals, it focuses solely on vegans dietary needs, by providing them with the nutrients that they can find in plant-based foods, but not in a reliable way.
In this article, I’ll show you why Future Kind’s multivitamin does a great job in considering vegans dietary needs, and why this is probably the only supplement you’ll need to have.
What is the Essential Future Kind Multivitamin?
Future Kind’s multivitamin supplement is a daily multivitamin that includes nutrients that you may lack in your vegan diet, particularly because they’re difficult to obtain via food sources.
However, this is not surprising, considering that Future Kind was founded by two vegans, so they’ve went ahead and created a supplement that would benefit theirs, and consequently, our lifestyle.
Just like other multivitamins, this one has capsules that you have to swallow whole with water, and while it’s not something people enjoy, the size of the capsules is small, making that task much easier. They also have an orange scent, which improves the smell of the bottle and the taste.
Because this multivitamin was specifically created for vegans, it only contains nutrients that may be lacking in the vegan diet, including vitamin B12, vitamin D, and the Omega-3 fatty acids EPA (Eicosapentainoic acids) and DHA (Docosahexanoic acids).
This supplement contains clean, simple ingredients, which is also one of the reasons why I believe it’s worth recommending. Because it takes into account our (vegans) specific dietary needs, I was truly happy to find a supplement like this one.
In each capsule you will find:
- Vitamin B12 (80% as methylcobalamin and 20% as adenosylcobalamin);
- Vitamin D3 (as cholecalciferol);
- And Algae Omega 3 Oil (containing EPA and DHA).
According to plant-based nutritionists and dieticians, these are essentially the only three nutrients you need to supplement, or at least, be a little more cautious about.
The other ingredients make up the capsules, guaranteeing the capsules dissolve when passing into the acidity of the stomach. Compared to tablets, capsules are more reliable.
Below we’re going to analyze the nutrients in Future Kind’s multivitamin, and see why they’re so important to individuals who follow a vegan diet (or any other general diet).
What is Vitamin B12?
Vitamin B12, also known as cobalamin, is a water-soluble vitamin.
Together with folic acid (vitamin B9), it is crucial for the formation and maturation of red blood cells and the production of DNA.
Cobalamin is absorbed in the final section of the small intestine (ileum), but to be absorbed it needs to be linked to the intrinsic factor, produced in the stomach.
There are 4 types of vitamin B12: cyanocobalamin, hydroxocobalamin, methylcobalamin, and adenosylcobalamin, with the last two being bioactive forms of the vitamin, or the ones used in our body’s reactions.
The main functions of vitamin B12 are:
- Formation of red blood cells
- DNA production – cobalamin and folic acid are needed to produce purines and pyrimidines which are the “building blocks” of DNA.
- Production of energy
- Formation and maintenance of the myelin sheath – which surrounds neurons and protects them.
In other words, vitamin B12 is absolutely essential four our wellbeing.
A Vitamin B12 Deficiency is Dangerous
A vitamin B12 deficiency may happen due to insufficient consumption or insufficient absorption by the body.
The symptoms can take five or more years to show, as the vitamin is stored in large quantities, mostly in the liver. However, for some people, the symptoms may appear earlier.
The diagnosis of B12 levels is based on blood tests prescribed by the doctor and the symptoms can be reversed if treated in time.
It is important to note that it’s not only the vegan population that is at risk for B12 deficiency, but everyone should pay attention to adequate B12 intake and verify that its absorption actually occurs, regardless of diet.
When we get older the absorption rate of this vitamin decreases, because of the reduction in stomach acidity. It is now recognized that regardless of the type of diet, vitamin B12 should be supplemented from the age of 50.
This is something you should really pay attention to because a vitamin B12 deficiency is dangerous.
A vitamin B12 deficiency can lead to:
Megaloblastic anemia: It occurs when red blood cells are abnormally large and white blood cells are abnormal and immature. Symptoms can include paleness, fatigue, weakness, shortness of breath, and dizziness.
The vegetarian diet does not lack folic acid. High amounts of folic acid can mask megaloblastic anemia due to B12 deficiency.
Changes in the functioning of the nervous system: It can cause damage to neurons, initially leading to changes in sensitivity (tingling, numbness), muscle weakness, loss of reflexes, lack of memory, difficulty in concentration and attention, fatigue, irritability, and depression.
Elevated levels of homocysteine: Homocysteine is an amino acid and a by-product of methionine metabolism. Its metabolism depends on B vitamins, including B2, B6, B9, and B12. Folic acid and cobalamin are essential in the process of transforming homocysteine into methionine. High levels of homocysteine are associated with an increased risk of heart attack, stroke, dementia, and osteoporosis.
How Much Vitamin B12 Should You Take?
The recommended daily intake is 2.4 mcg.
However, if we supplement with 2.4 mcg, only a small percentage of that value will be absorbed by the body, and we won’t be able to meet the daily recommended allowance.
The recommendations for taking B12 are the following:
- 3 portions of fortified foods with 1.3 mcg of B12 each
- Supplementing between 25mcg-100mcg per day
- Supplementing 1000mcg two-three times a week
These recommendations are for people with healthy B12 levels and without previous conditions.
It’s important to note that each person has different needs, and what may work for one person, may not necessarily work for another, which is why one must adjust supplementation to his individual profile.
A maximum daily intake of vitamin B12 has not been determined. There is insufficient data to identify potential toxic events. The accumulation and absorption in excess (for this particular vitamin) is unlikely since cobalamin is water-soluble and relies on a transportation system that is easily saturated. (see study)
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced when UV (ultraviolet rays) strike our skin.
Vitamin D is also available in two forms – vitamin D2 which is generally found in plants, and vitamin D3 is typically found in animal foods, and is also the one our body creates when exposed to the sun.
However, it’s important to note that vegan vitamin D3 also exists in lichen, a plant-based organism created from the symbiosis between algae and fungi. This is what’s used in vegan vitamin D3 supplements.
There are many reasons why vitamin d is important.
It promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations which enable normal bone mineralization and prevent hypocalcemic tetany (a condition that leads to the involuntary contraction of muscles, causing you to have spasms and painful cramps).
Without adequate levels of vitamin D, your bones can become thin, brittle, or misshapen. In other words, vitamin D is important to reduce the risk of bone fracture, as well as health conditions like osteoporosis.
Vitamin D is also important for other bodily functions, such as:
- Reducing inflammation
- Modulation of cell growth
- Regulating immune function
- and regulating glucose metabolism.
If you want to be healthy, having adequate Vitamin D levels is absolutely crucial.
How much vitamin D should you take?
According to the National Institute of Health (NIH), the values for vitamin D vary by age and sex, which is why they have laid out a table with the following recommended dietary allowances (RDA):
|0-12 months*||10 mcg
|1–13 years||15 mcg
|14–18 years||15 mcg
|19–50 years||15 mcg
|51–70 years||15 mcg
|>70 years||20 mcg
These values may vary from one country to another, so you might find that guidelines may change based on where you live. Also, the table above refers to daily intake.
What are Omega-3s?
Omega-3 fatty acids are found in foods, including fish and flaxseeds, as well as dietary supplements.
The three main omega-3 fatty acids are alpha-linolenic (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
In a vegan diet, you’re able to find ALA, which is typically abundant in flaxseeds or chia, but EPA and DHA is found in fish and eggs. It’s also available in seaweeds, but the quantities are small.
Vegans don’t obtain EPA and DHA through their diet, so they must depend on the transformation of ALA into EPA and DHA. The body converts ALA into EPA and EPA into DHA.
ALA is efficiently converted to EPA, but to produce optimal amounts of DHA, you need to consume large amounts of ALA. Vegetarians are often advised to increase their consumption of ALA (omega-3) and decrease their consumption of LA (omega-6). This is because the enzymes that convert ALA to EPA and DHA also convert LA to other fatty acids, generating competition between them.
The World Health Organization recommends an ALA intake of 2.5-9% of the total calories.
However, If you’re someone that, for some reason, doesn’t eat too much ALA, then the optimal way to increase your intake of omega-3s is through a supplement.
Dietary Recommendation For Omega-3s
There are no official recommended daily doses for EPA and DHA.
However, the most frequently recommended dosage of DHA supplementation is 200 to 300 mg per day.
According to EFSA (European Food Safety Authority)an intake that seems adequate is 250 mg of DHA+EPA per day.
Is Future Kind A Legitimate Company?
Future Kind is a legitimate company, but more than that, they’re a company that strives to serve vegans and individuals who want a smooth transition to a vegan diet.
This multivitamin is not their only product, and you’re able to find a long list of them, with characteristics that appeal particularly to the vegan community.
They are a company whose goal is to serve the vegan market, so they naturally strive for a more ethical, sustainable, and healthier society.
Everything that goes into making their products is eco-friendly, including their glass bottles and labels which are entirely made from recycled materials. They also contribute a portion of their profits to animal sanctuaries, which are absolutely essential in saving the lives of farmed animals.
Future Kind is registered with the Vegan Society, and their products are made in the United States, unlike so many other companies that make their supplements in countries where cheap labor is the standard.
Are There Any Side Effects To This Multivitamin?
Multivitamins, in general, do not cause side effects, other than positive benefits.
Generally, people feel the side effects from vitamin insufficiency and deficiency, but vitamins act to counteract.
If you’re someone with allergies, you always have to be careful about the ingredients a supplement contains, but in this particular case, Future Kind’s multivitamin is free from major allergens, namely wheat, nuts, soy, fish and animal derivatives.
With that being said, you will still want to be careful not to ingest abnormal quantities of CERTAIN vitamins or minerals, as that may pose a risk to your health.
To be completely safe, speak to your doctor before buying any type of supplement.
How Much Does It Cost?
At this moment in time, a bottle of Future Kind’s multivitamin supplement costs 29.95 USD, which comes with 30 servings of two capsules a day.
Typically, a bottle should last you 30 days, which is equivalent to 0.99 cents per serving.
Keep in mind that in this supplement you have the adequate amount of vitamin B12, vitamin D3, and Omega-3s, which means that you have three supplements in one.
Unfortunately, if you purchase one bottle, it will cost you 29.95 USD plus the shipping, but if you opt for their subscription service (to get a bottle delivered to you every 30 or 60 days), you can get a 16.66% discount (or 4.99 USD) and free shipping.
Or, if you simply want to avoid paying for shipping, Future Kind’s minimum amount for free shipping is 40 USD, which you can get by purchasing two multivitamin bottles.
If you’re interested, feel free to get your multivitamin via their official website.
What If I Don’t Like The Supplement?
Personally, I believe the supplement is a pretty good investment considering the nutrients it contains that specifically address the dietary needs in our vegan diet.
With that being said, I understand that everyone is different, so some people are bound to not like it.
Fortunately, that’s not a big problem given that Future Kind has a generous return policy, where you have 60 days to return the product if you’re unhappy with it.
Many of the customer reviews on this supplement are positive, with a 4.7/5 rating out roughly 400 reviews, and most appreciate the fact that Future Kind combines vitamin B12, vitamin D, and Omega-3 fatty acids in one single product, which is pretty much what you usually have to worry about in a vegan diet.
Here are some of the reviews on their website:
Is Future Kind’s Multivitamin Worth It?
I’m happy to say that this is a case in which I can easily recommend a supplement without having to point out something negative about the composition. Some supplements, for example, while they may use the right ingredients, they have them available in less-than-ideal doses that might not generate a benefit for the consumer.
Fortunately, with Future Kind’s multivitamin you can rest assured because they’re giving you exactly what you need to be able to thrive on a vegan diet. Plus, you don’t have to feel reluctant about trying it since you’re literally protected by a 60-day money back guarantee.
Interested in trying it out? Order it at Future Kind’s official website.
Top 2 Vegan Recommendations in 2021
- This is hands down our favorite vegan supplement. It’s not your typical multivitamin because it was created from vegans to vegans. It contains vitamin B12, vitamin D, and the Omega-3 fatty acids (DHA & EPA). These ingredients are delivered in the right doses, so that you never have to worry about a potential deficiency in the future. Feel free to read my review on the supplement as well.
- Our second recommendation is this amazing vegan starter kit. It is actually a bundle with 9 e-books that will help you lead a healthy, vegan lifestyle. It has great advice, and it includes print-outs and checklists that will allow you to easily put theory into practice, particularly if you’re new to the vegan lifestyle. This is a recommendation I’ve also included in my essential vegan products page as well.