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Diving into the vegan world? First up, respect. This isn’t just a nod to ethical choices but a path to potential health benefits and a better planet. Such a decision shows you’re thinking deeply about your impact
However, with decisions like these come inevitable questions. The big one is: “Am I getting all the nutrients I need?”
Ever found yourself puzzled in front of supplement shelves or delving deep into online forums about “essential vegan nutrients”? You’re not alone. The truth is, a well-thought-out vegan diet can hold its own against any other. But there’s no avoiding the chatter about certain nutrients, notably vitamin B12, D, and the controversial omega-3s.
This guide’s mission? To offer clarity, providing information grounded in science, but relayed in a way that’s easy to digest. So, if you want to know which supplements you actually need to complement your vegan diet, stick around.
What Supplements Do Vegans Actually Need?
Before we delve deeper, I’d like to emphasize that the information provided is for educational purposes and might not cater to individual-specific health concerns. It’s always prudent to seek professional healthcare advice tailored to your needs.
Now, drawing from my personal experience as a vegan for over 6-7 years, I’m sharing insights grounded in science that have been invaluable to my journey.
To give you the quick answer, it’s required, as a vegan, that you supplement vitamin B12, but with nutrients like vitamin D and Omega-3 fatty acids, it’s not as straightforward.
Please allow me to explain below by talking a bit about each nutrient.
Let’s Start With Vitamin B12
Vitamin B12, also known as cobalamin, is a water-soluble vitamin.
Together with folic acid (vitamin B9), it’s vital for the formation and maturation of red blood cells and for DNA production.
Typically, cobalamin is absorbed in the final section of the small intestine (ileum). But for this absorption to occur, it needs to be linked with the intrinsic factor, which is produced in the stomach.
There are four types of vitamin B12: cyanocobalamin, hydroxocobalamin, methylcobalamin, and adenosylcobalamin. The latter two are the bioactive forms of the vitamin, meaning they are used in our body’s reactions.
The primary functions of vitamin B12 include:
Nerve Function: B12 assists in maintaining the health of nerve cells and aids in the formation of the protective covering of nerves, known as the myelin sheath.
Red Blood Cell Formation: This vitamin is integral in the production of red blood cells. A deficiency can lead to a decrease in red blood cell formation and prevent them from developing properly.
DNA Synthesis: B12 is crucial for DNA production, the genetic material in all cells. It works alongside folic acid to form S-adenosylmethionine, a compound integral for DNA synthesis.
Energy Production: Feeling fatigued? B12 plays a part in energy production in our cells.
What Happens If You Don’t Get Enough B12?
A deficiency in vitamin B12 can result from either inadequate intake or insufficient absorption by the body.
The onset of symptoms from not consuming this vitamin can take five years or even longer, given that it’s stored in large quantities, primarily in the liver. For some individuals, symptoms might appear sooner.
Diagnosis of the deficiency relies on blood tests prescribed by a physician. Symptoms can be reversed if addressed in time.
It’s crucial to understand that it’s not just the vegan population at risk of B12 deficiency. Everyone, regardless of diet, should ensure they’re getting an adequate B12 intake and that it’s being effectively absorbed.
As we age, the absorption rate of this vitamin decreases due to reduced stomach acidity. It’s now widely acknowledged that, regardless of dietary preference, vitamin B12 should be supplemented from the age of 50 onward.
A B12 deficiency can lead to:
Megaloblastic Anemia: This condition occurs when red blood cells are abnormally large and white blood cells are abnormal and immature. Symptoms might include paleness, fatigue, weakness, shortness of breath, and dizziness.
Vegetarian diets typically don’t lack folic acid. However, high amounts of folic acid can mask the megaloblastic anemia caused by B12 deficiency.
Neurological Function Changes B12 deficiency can harm neurons, initially leading to altered sensations (tingling or numbness), muscle weakness, loss of reflexes, memory issues, concentration and attention difficulties, fatigue, irritability, and depression.
Elevated Homocysteine Levels: Homocysteine is an amino acid and a by-product of methionine metabolism. Its metabolism is dependent on B-complex vitamins, including B2, B6, B9, and B12. Both folic acid and cobalamin play an essential role in converting homocysteine into methionine.
Unfortunately, high homocysteine levels are linked to an increased risk of heart attack, stroke, dementia, and osteoporosis.
Are There Any Good Sources of B12?
Vitamin B12 is neither produced by plants nor animals; instead, it’s produced by bacteria, found in the soil or within the intestines of animals.
Many herbivorous animals absorb B12 produced in their own intestines. However, sadly, this isn’t the case for humans.
B12 can be found in animal products such as meat/fish, eggs, milk, and other dairy derivatives. It’s not naturally present in plants, which is why supplementation or the consumption of fortified foods is vital in a vegan diet.
Even for ovo-lacto vegetarians, solely relying on milk and eggs might not provide adequate cobalamin, hence the potential need for its supplementation.
Cobalamin is a rather intricate vitamin.
There are plant-based foods that appear to have active B12, but in reality, they contain inactive analogs. These analogs don’t function in our bodies as active vitamin B12 would, which is why these plant sources aren’t deemed reliable sources of cobalamin.
Kefir, kombucha, rejuvelac, miso, tempeh, certain seaweeds, and dark beer are not credible sources of vitamin B12.
Many products are fortified with cyanocobalamin, meaning vitamin B12 is added to the product. Plant-based drinks, vegan yogurts, soy-based products, nutritional yeast, and breakfast cereals often are fortified and can serve as a source of B12 in the diet, provided they’re consumed in quantities that meet the daily recommended intake.
Achieving desired daily levels through fortified foods can be challenging, and hence, in my view, supplementation is the safest option.
What You Ought to Consider Before Buying a B12 Supplement
There are four things you should know before buying a vitamin B12 supplement, and these are absolutely vital when you’re purchasing a supplement.
- Absorption
The amount of vitamin B12 absorbed by the body is limited by the amount of intrinsic factor produced by the stomach, which is essential for B12 absorption.
Thus, the body cannot absorb all the vitamin B12 contained in a supplement. For instance, from a 500 mcg oral supplement, only about 10 mcg is absorbed in healthy individuals.
For this reason, the amount of vitamin B12 to be supplemented should exceed the recommended daily dose. The more vitamin B12 we consume at once, the smaller the percentage that is actually absorbed.
- Recommended Intake
Vitamin B12 is measured in micrograms, often denoted as mcg or μg.
The recommended daily intake (RDI) for vitamin B12 is 2.4 mcg. However, if we take a supplement of 2.4 mcg all at once, only a fraction of it will be absorbed by the stomach, meaning we wouldn’t meet the RDI.
Current intake recommendations for vitamin B12, in the form of cyanocobalamin, are as follows:
Three servings of foods fortified with about 1.3 mcg each;
OR
A daily supplement containing 25 to 100 mcg;
OR
A supplement of 1000 mcg two to three times a week.
These recommendations are for individuals with previously normal levels of vitamin B12 and no other conditions affecting their absorption. However, individual needs can vary.
Before starting any supplementation, it’s essential to have a clinical profile evaluation, and the supplement dosage should be adjusted by a nutritionist or doctor.
To date, no maximum daily intake value has been established for vitamin B12. There isn’t sufficient data to identify any toxicity events. An accumulation or over-absorption of the vitamin is highly unlikely because cobalamin is water-soluble and relies on a transport system that can easily become saturated. [1]
- Format
The most widely known and sold form of vitamin B12 is in tablet or capsule form. There are also sublingual tablets, liquid formats, and injections available.
Some individuals may not adequately absorb the vitamin from tablets, making it necessary to take the vitamin in different forms, such as injections.
Although the sublingual form is often advertised as superior, current scientific evidence suggests there’s no difference in efficacy between oral and sublingual methods. [2, 3]
Some healthcare professionals advise taking vitamin B12 on an empty stomach to enhance its absorption. It’s personally what I often do.
- Composition
The vitamin B12 found in supplements and fortified foods is produced by bacteria, making it vegan.
However, the supplements themselves might not always be vegan due to the presence of animal-derived ingredients in the tablet or capsule. While there are increasing numbers of supplements free from animal ingredients, some still contain gelatin.
Supplements sourced from algae or other plants are not considered reliable sources of vitamin B12. Also, using multivitamins for vitamin B12 supplementation can be ineffective and counterproductive.
The B12 dosage in multivitamins is typically low, often only meeting 100% of the recommended daily dose. Furthermore, B12 can degrade in the presence of vitamin C and copper, resulting in inactive byproducts. [1]
Now Let’s Cover Vitamin D
According to the National Institute of Health (NIH), vitamin D is a fat-soluble vitamin that is naturally present in certain foods, added to others, and available as a dietary supplement. It is also produced naturally when ultraviolet rays strike our skin, triggering its synthesis.
Vitamin D is significant for various reasons.
It promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations to enable normal bone mineralization and prevent hypocalcemic tetany (a condition leading to involuntary muscle contractions, causing spasms and painful cramps).
It also plays a crucial role in other bodily functions, such as:
- Reducing inflammation;
- Modulating cell growth;
- Regulating the immune, endocrine, muscular, and cardiovascular systems;
- Overseeing glucose metabolism.
In adults, vitamin D deficiency can result in various health issues like osteomalacia, osteoporosis, fractures, and falls. [4]
Maintaining adequate levels of vitamin D is essential for good health.
Vitamin D2 vs Vitamin D3
Vitamin D can be categorized into two forms, one of which is D2.
Vitamin D2 – ergocalciferol – is primarily found in plants/fungi like mushrooms, fortified foods, and supplements.
Being less expensive to produce, D2 is the form that’s often included in fortified foods.
However, according to evidence, vitamin D2 might not be as effective as vitamin D3 in raising vitamin D levels, especially when consumed in high doses.
When taken in low doses regularly, vitamin D2 appears to be just as effective.
Despite its lower cost, it’s becoming increasingly rare to find D2 dietary supplements. This is likely due to marketing claims that D3 is superior.
Vitamin D3 is typically found in animal foods, but it’s also the type of vitamin D that our body produces when exposed to ultraviolet rays.
If you spend time outdoors, you might not need a vitamin D supplement. However, this also depends on the climate of your country. For instance, one estimate suggests that Indians only need to spend half an hour – in the middle of the day – twice a week to get an adequate amount of vitamin D.
However, this duration of exposure doesn’t apply to countries farther from the equator.
The amount of vitamin D we can produce depends on several factors such as the length of sun exposure, the amount of skin exposed, the time of day, the skin’s pigmentation, age, weather conditions, and the use of sunscreen, among others. [5]
In adults, for sufficient vitamin D production through sun exposure, one needs direct sunlight on the face and arms (or an equivalent amount of skin), in the middle of the day, without sunscreen, under a clear sky (not during winter or cloudy weather) for 15 to 20 minutes a day. [6]
The sunlight exposure must be direct: the radiation that stimulates vitamin D production in our skin doesn’t pass through glass.
The reality is, many people spend little to no time exposed to the sun – working indoors and living in countries with limited sunlight. In such cases, it’s important to consider supplementing with vitamin D.
Due to skin cancer concerns, many dermatologists recommend obtaining vitamin D through supplementation. [6]
Do Vegans Get Enough Vitamin D?
The EPIC-Oxford study reported that vegans had the lowest vitamin D levels compared to any other group. However, for all groups, vitamin D levels were, on average, lower when measured during the winter and spring than during the summer and fall.
While vegans have lower vitamin D levels than omnivores, their levels still fall within the healthy range of 50 to 125 nmol/l, according to the Institute of Medicine.
Vitamin D deficiency is an issue that affects 50% of the global population, encompassing a wide variety of dietary habits. [7]
Vegans might not have as many naturally vitamin D-rich foods available, but they can find fortified foods and vegan vitamin D supplements.
How Much Vitamin D Is Needed?
The recommended intake of vitamin D remains consistent for both vegans and omnivores.
The National Institute of Health (NIH) states that the required daily intake varies with age:
15 mcg / 600 IU for adults;
AND
20 mcg / 800 IU for those over 70 years old.
What Are The Vegan Sources of Vitamin D?
Many foods with vitamin D come from animals, but with the rise of veganism, there are more and more foods fortified with this vitamin.
Some sources of vitamin D in the vegan diet include:
Mushrooms: this is the only edible plant source that naturally contains vitamin D2. They need to be exposed to ultraviolet light to produce vitamin D. Only if they are deliberately exposed to ultraviolet rays can they be considered a source of vitamin D.
Fortified Plant-Based Beverages: a cup of plant-based drink contains on average between 1.5 to 2 mcg of vitamin D. However, these values can vary depending on the brand and whether it’s organic or not. Many organic plant-based drinks are not fortified.
Fortified Vegan Yogurts: may contain approximately 1 mcg per yogurt.
Fortified Plant-Based Creams: many spreadable creams, like margarine, have added vitamin D.
Fortified Cereals: many breakfast cereals and those based on oats are fortified with vitamin D, which, again, varies widely among brands.
Incorporating fortified foods into the diet is important, but living in a country with little sunlight won’t suffice to reach the daily recommended doses of vitamin D.
When sun exposure isn’t sufficient, vitamin D supplementation is recommended.
It’s important to check if these fortified foods bear the vegan symbol or confirm with the brand if the food is suitable for vegans. The added vitamin D can come from either plant or animal sources.
What to Consider Before Buying a Vitamin D Supplement
There are a few things to consider when buying a vitamin D supplement, but once you know them, you’ll know exactly which supplement to acquire.
- Type of Vitamin
As we saw earlier, there are two types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol).
While both enter the bloodstream in the same way, they are metabolized differently by the liver, with vitamin D3 being considered a more effective form of increasing vitamin D levels.
Despite the controversy, vitamin D2 also seems to increase vitamin D levels in people deficient in this vitamin. [8]
The superiority of vitamin D3 seems to occur when taking high doses of the vitamin. When supplementing in low doses, for example, in a daily intake, vitamin D2 seems to be equally effective. [5]
The price of D3 supplements is generally higher than that of D2.
- Amount of Vitamin D Per Serving
The amount of vitamin D in each tablet is an important factor to consider.
The supplement should contain at least the recommended daily dose per serving or a higher serving.
However, the dosage to consume depends on the individual, considering their clinical condition and previous vitamin D levels.
Most adults need between 600 to 2000 IU of vitamin D daily to maintain vitamin D levels. In the case of deficient prior levels, different measures are required, to be assessed by your doctor/nutritionist. [9]
The upper limit set for the daily intake of vitamin D is 4000 IU. It is unlikely that dosages below 5000 IU/day will become toxic, even with long-term treatments. [9]
Before starting supplementation, it is necessary to consult a doctor/nutritionist who adjusts the supplement and dosage to each person’s clinical profile.
In addition, regular assessments may be needed to understand if the supplement is effective in increasing or maintaining vitamin levels and if the dosage is correct.
- When to Take
Being a fat-soluble vitamin, vitamin D should be taken with a meal. As it is fat-soluble, its absorption appears to be enhanced in the presence of other fats.
What About Omega-3s?
Omega-3 fats are polyunsaturated fatty acids essential for the functioning of the human body.
In general, the intake of fat in controlled amounts is very important for our body to be in harmony.
According to the World Health Organization, the recommended fat intake for adults is 20 to 35% of total calories. Of which:
- the intake of omega-6 polyunsaturated fatty acids should be between 2.5 to 9% of total calories;
- the intake of omega-3 polyunsaturated fatty acids should be between 0.5 to 2%.
What Are The Different Types of Omega-3s
Within the omega-3 category, there are different fatty acids.
The main ones are:
Alpha-Linolenic Acid – ALA
Eicosapentaenoic Acid – EPA
Docosahexaenoic Acid – DHA
Out of the three, ALA is the only essential fatty acid. Our body cannot produce it, so we must obtain it through our diet.
From ALA the human body can produce EPA and then convert it to DHA, which is why it’s theorized that you’re able to get enough Omega-3s from ALA sources.
But more on that later.
Why Are Omega-3s Important?
As previously mentioned, omega-3 fatty acids are extremely important for our health.
They play a role in the formation of cell membranes and seem to have a crucial function in cell formation, growth, and regeneration.
During pregnancy and breastfeeding, they also play significant roles in the development of the baby’s brain and eye cells.
What Are The Benefits Associated With Its Consumption?
Omega-3 polyunsaturated fat has anti-inflammatory, antiarrhythmic, and antithrombotic properties. [10]
Studies have shown that besides heart protection, omega-3 fatty acids also offer substantial protection against metabolic diseases such as diabetes, obesity, osteoporosis, neurological degeneration, bone fractures, and cancer. [11]
The scientific evidence is variable.
Several studies have pointed to the benefits that omega-3 consumption offers to the heart; however, some recent studies have shown that these benefits may not be as significant as once believed.
A recently published systematic review in the Cochrane Database of Systematic Reviews concluded that there is high-quality evidence that omega-3s do not have significant positive or negative effects on mortality or cardiovascular events and low-quality evidence that omega-3s may have a mild positive effect on coronary disease. [12]
Given that these effects are very minor, the authors concluded that omega-3 supplementation is probably not useful in the prevention or treatment of cardiovascular disease.
This study also showed that there is moderate evidence that probably increasing alpha-linolenic acid (ALA) reduces the risk of arrhythmia.
Why Are Omega-3s Especially Important for a Vegan Diet?
Unlike what happens with omega-6, sources of omega-3 in a vegetarian diet are limited, and its intake is often inadequate. This is the primary reason it’s essential to pay attention to omega-3 consumption.
EPA and DHA are found in large quantities in fatty fish, in small amounts in eggs, and in very tiny amounts in seaweeds.
ALA is abundant in a limited range of plant-based foods such as nuts, some oils, and seeds.
Since vegans do not get EPA and DHA from their diet, unless they get it through supplementation, they rely on the synthesis made by the body using ALA as raw material.
Therefore, it’s essential to consume enough ALA so that our body can later transform it into EPA and DHA. Some studies indicate that the conversion of ALA to EPA and DHA is very minimal and show that levels of these fatty acids are lower in the vegan population when compared to the omnivorous population. [13]
Some studies also show that vegans tend to consume an exaggerated amount of omega-6, and this excess results in lower levels of EPA and DHA. This happens because the enzymes that convert ALA to EPA and DHA also convert LA into other fatty acids, creating a “competition” between them.
For this reason, vegetarians are often advised to increase the intake of ALA (omega-3) and reduce the consumption of LA (omega-6).
However, there are no articles that have studied whether this strategy is healthy and efficient in increasing levels of EPA and DHA, while there is also a minimum necessary intake of omega-6 for our system to function properly. [14]
The most prudent approach seems to be not to overconsume omega-6, not take in more than the recommended dose, and ensure a sufficient daily intake of ALA.
The omega-6 intake recommendation is 14 to 17 grams/day for men and 11 to 12 grams/day for women (not pregnant and not breastfeeding). [13]
The omega-3 intake recommendation is 1.6 grams/day of ALA for men and 1.1 grams/day for women.
These omega-3 recommendations are intended for the general population and may not be the most suitable for the vegan population. It has been suggested that omega-3 intake should be doubled in the vegan population, reaching up to 4.4 grams/day. [13]
Experts’ opinions on the ratio of omega-6 to omega-3 that should be consumed vary. The ideal seems to be between 1:1 and 4:1. [13, 14, 15]
To achieve a 4:1 ratio, 1.5 to 2% of calories should come from omega-3, and 5.5 to 8% from omega-6.
Strategies that can enhance the conversion of ALA to EPA and DHA in the vegan/vegetarian diet include:
1. Not overconsuming omega-6 (avoid oils (e.g., soybean, sunflower, safflower) and processed foods).
2. Not consuming trans fats.
3. Trying not to exceed the 4:1 ratio of omega-6 to omega-3.
4. Doubling the omega-3 intake recommendation (reaching 2.2 grams/day for women and 3.2 grams/day for men).
Pregnant or breastfeeding mothers have different needs; they should probably supplement and, therefore, seek a nutritionist specialized in the area.
Currently, there is no evidence to suggest that vegans who meet the recommended doses need to supplement with EPA or DHA.
What Are Good Vegan Sources of ALA?
There are a few sources of omega-3s that you can incorporate into your diet to get healthy levels of omega-3s, which include:
Flaxseeds (preferably ground): 1 tablespoon contains about 1.6 grams of ALA. It should be ground at the time of consumption.
Flaxseed oil: 1/2 tablespoon contains about 3.7 grams of ALA. This one should be consumed raw— like drizzled in a salad.
Chia seeds: 2 tablespoons contain about 4 grams of ALA.
Walnuts: 28 grams provide about 2.6 grams of ALA.
Hemp seeds: 2 tablespoons provide about 1.7 grams of ALA.
Purslane: 100 grams contain 300 to 400 mg of ALA. This one can be easily added to a salad.
What To Consider Before Buying a Vegan Omega-3 Supplement
There are a few things you should consider before deciding if you should buy a vegan omega-3 supplement.
- Do Vegans Even Need To Supplement Omega-3s?
Healthy individuals who have a balanced diet that includes omega-3 sources usually manage to meet their daily needs for these fatty acids.
Initially, vegetarians and vegans can also meet their omega-3 needs through their diet, always ensuring that they consume enough ALA-rich foods daily.
Taking supplements is not essential but can help improve omega-3 intake, especially for those who do not eat foods rich in this fatty acid. [16]
- Recommended Intake
There are no official daily recommended doses for EPA and DHA.
The most commonly recommended supplement dosage for DHA is 200 to 300 mg per day. [16, 17]
According to the EFSA (European Food Safety Authority), an adequate intake (AI) appears to be 250 mg of DHA + EPA per day. [18]
Vegans who do not include omega-3 in their daily diet should consider supplementing both DHA and EPA.
- Composition and Format
Typically, they come in oil capsule form.
Most omega-3 supplements on the market are made from fish oil and therefore are neither vegetarian nor vegan.
There are some flaxseed oil supplements, an oil very rich in ALA (omega-3), but many contain gelatin in the capsule composition and therefore are not vegan or vegetarian.
The vegan DHA or EPA supplement is made from marine algae concentrate.
Algae contain small amounts of DHA and EPA. To achieve an adequate intake of these fatty acids through direct consumption, we would have to eat a large amount of algae.
Other Frequently Asked Questions?
This is a controversial topic with differing opinions.
The forms of the vitamin that are used in our body’s reactions are methylcobalamin and adenosylcobalamin; however, these forms are very sensitive to destruction by light.
Although many supplement companies advertise that methylcobalamin is the active form of the vitamin (which is not a lie), cyanocobalamin is a more stable form of the vitamin, the most studied, and commonly accepted for supplementation.
Even though it’s the form used by our body, supplementation with methylcobalamin does not seem to be superior to supplementation with cyanocobalamin and is more expensive.
Our body quickly converts cyanocobalamin into the active forms of the vitamin so that it can use them.
The recommended intake guidelines of 25 to 100 mcg per day are valid for supplementation with cyanocobalamin.
The requirements for the other forms of the vitamin are not yet fully established, with around 1000 mcg per day often being recommended.
Foods high in fat are generally more calorie-dense, so if we consume them excessively, we can easily take in more calories than we expend, leading to weight gain.
Although it should not be consumed in excess, there is a minimum amount of fat that must be consumed for our body to function well, specifically essential fatty acids omega-6 and omega-3.
What happens in our current society is an excessive consumption of omega-6 fatty acids, leading to very imbalanced omega-6:omega-3 ratios of 15:1 or even 20:1, when in reality, the recommended ratio is up to 4:1.
It’s believed that omega-6 has pro-inflammatory and pro-thrombotic properties, and omega-3 counterbalances these properties, being anti-inflammatory and anti-thrombotic. [19]
The imbalanced ratio between omega-6:omega-3, favoring omega-6, seems to contribute to the prevalence of atherosclerosis, obesity, and diabetes.
Considering the anti-inflammatory properties of omega-3, it’s believed to bring benefits in diseases with a low level of chronic inflammation, such as obesity, diabetes, and metabolic syndrome. [20]
Given the scarcity of human studies and contradictory or inconclusive results, what seems most prudent at the moment is to follow the recommendations of health organizations, not exceeding the daily limits set for each type of fat and trying not to exceed the 4:1 ratio of omega-6: omega-3.
It’s important to remember that individuals with overweight, obesity, diabetes, and other metabolic diseases should always be monitored by competent health professionals, including nutritionists, who will inform them about what is best for their specific case.
What Is The Bottom Line?
Like any other diet or lifestyle, being vegan comes with its own set of nutritional considerations— there are three nutrients that require a bit more thought when considering supplementation.
Here’s how I would summarize it:
For Vitamin B12, it’s not typically found in plant foods. Some vegan foods are fortified with B12, but to ensure you’re getting enough, a B12 supplement is a good idea.
With Vitamin D, while there are vegan sources like UV-exposed mushrooms and fortified foods, the amounts can vary. If you live in a place with less sunshine or don’t consume many fortified foods, a Vitamin D supplement can help fill the gap.
For Omega-3s, a well-balanced vegan diet can provide these. However, if you’re unsure about your intake from foods like flaxseeds or walnuts, an Omega-3 supplement could be beneficial. I personally don’t take omega-3 supplements.
In short, while a vegan diet can be rich and diverse, supplements for Vitamin B12, D, and Omega-3s can be a practical way to ensure you’re getting all the nutrients you need— but it’s important to emphasize that they’re not strictly necessary.
Editor’s note: The content on this website is meant to be informative, but it should not be taken as medical advice. The content of our articles is not intended for use in the diagnosis, prevention, and/or treatment of health problems. It’s always best to speak with your doctor or a certified medical professional before making any changes to your lifestyle, diet, exercise routine, or trying a new supplement.
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