Nutrient Guide: supplements for a vegan diet

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This guide is brought to you by The Militant Vegan & The Veganist 🤝

In this guide we will show you what dietary supplements are, why they’re not “evil chemicals,” and how, as a vegan, you can prevent potential nutrient deficiencies through targeted supplementation and thoughtful nutrition planning. Powered by modern technology, modern thinking, and completely free from animal exploitation!

At a glance: What do I need to supplement as a vegan?

Overview of recommended supplements for adult vegans

The following is not a substitute for individual dietary and health advice from qualified professionals. All information is provided without guarantee.

This table provides a rough summary and simplification of the current (2026) nutritional recommendations for individuals following a plant-based diet.

*Dosage according to package insert / After consultation with a nutritionist/doctor/pharmacist
**The product links we provide are suggestions that we consider to be an adequate choice based on our best knowledge and experience and that we personally use. For all products at Nutri-Plus, you can get 10% with the code VEGANIST as part of our affiliate partnership. We’ve also included an alternative purchasing option of equal quality that is independent of Nutri-Plus. There are many reputable brands and different supplement forms available for each of the nutrients listed here.

Introduction: “Vegan food is CHEMICAL JUNK!”

Everything is chemistry, whether nature, the body, or food: everything consists of chemical compounds!

To prevent potential nutrient deficiencies, a range of supplements is recommended not only for vegans but also for a large portion of the population, especially during critical life stages (e.g., childhood, pregnancy, old age, extreme sports).

Some of these recommendations are already implemented as fortifications in commonly available foods to ensure an easy supply for the general population and to prevent widespread nutrient deficiencies. Well-known examples include:

• Iodine in table salt: Conventional table salt in Europe is iodized, which can help us maintain an adequate iodine intake and prevent thyroid disorders. However, the amount of iodine is still too low, so additional supplementation should still be considered.
• Calcium in orange juice: In many countries, orange juice is fortified with calcium to promote bone health and reduce the risk of osteoporosis. The combination with vitamin C-rich oranges enhances calcium absorption.
• Iron in cereal products: Many breakfast cereals and grain products are fortified with iron to prevent iron deficiency anemia, especially in women and children.
• Folic acid in flour: In many countries, flour is fortified with folic acid to reduce neural tube defects in newborns. This measure is particularly important for women of childbearing age.

In addition to the “spoonful of multi-vitamin juice” many of us received as children, these examples are meant to highlight that dietary supplements, or the targeted and justified supplementation of potentially critical nutrients, are already a part of our lives in most cases even before transitioning to a plant-based diet. Especially in light of the example of iodized table salt, the often irrational condemnation of “chemical” supplements should be put into perspective!

Everything is (full of) “chemistry”!

But that doesn’t mean that these products are unhealthy or dangerous!

• Our drinking water (H₂O) is purified through complex chemical processes (flocculation, filtration, disinfection, pH regulation) and with a variety of substances to remove contaminants and harmful pathogens. Only through this process can it become safe for us to drink!
• Sodium bicarbonate (also known as baking soda) is the main component in baking powder. It is used in baked goods to make the dough rise. When it reacts with acid (e.g., lemon juice or vinegar) and heat, it releases carbon dioxide. These gas bubbles loosen the dough and make cakes, bread, and pastries light and fluffy.
• Conventional table salt is often fortified with iodine and folic acid, which has contributed for decades to a significant reduction in iodine deficiency and related thyroid disorders, such as goiter, in the population. It also improves folic acid intake, which is especially important for the prevention of neural tube defects in unborn babies. Salt itself is sodium chloride (NaCl), the result of a chemical reaction between the highly reactive sodium (a metal) and the equally reactive chlorine (a gas).
• An apple is made up of chemical substances such as water (H₂O), fructose (C₆H₁₂O₆), ascorbic acid (vitamin C, C₆H₈O₆), and color pigments like anthocyanins (C₁₅H₁₁O₆⁺). Everything we eat or see is chemistry, whether naturally grown or artificially created.

“I don’t want to take supplements, I’d rather just eat animal products!”

Animal products such as their body parts or animal milks owe a big part of their nutrient content to supplements that are typically added to their feed. Here's an overview of the industry standard:

Supplements in the animal slave industry

More and more products are already enriched (“for vegans”)

Some of the products featured later in this document are sponsored or available through affiliate links, but we only recommend products we genuinely love, use every day, and wholeheartedly stand behind 💚

Nowadays, many vegan "substitute products" are enriched, which is often done to provide stronger market competition to animal "originals" in terms of nutrients. However, it is important not to rely solely on this “incidental” supplementation, but to actively monitor your intake of critical nutrients as well as your bloodwork!

A comprehensive blood test and micronutrient analysis, especially before and after drastic dietary changes and when symptoms occur, are recommended!

Here you will find our BLOOD VALUES CHECK with information on which blood values should be checked and how often, plus a printable checklist for your doctor's visit.

1. Vitamin B12

What is Vitamin B12?
Vitamin B12 is a water-soluble vitamin essential for red blood cell formation, nervous system function, and DNA synthesis.

Why supplement?
It is naturally found in relevant amounts only in animal products, notably, “livestock” are now almost exclusively supplemented with it (enriched feed). Therefore, it makes no difference whether humans obtain B12 through animal products or directly via supplements, in both cases, the B12 ultimately comes from synthetic sources (which are bio-identical to the "natural" variant and biochemically indistinguishable for the body).

Recommended dosage:
50–100 µg daily or 1,000 µg 2–3 times per week (depending on the supplement form). *A daily intake of 250 µg can be chosen as an additional safety option, but is generally not strictly necessary (see below).

Can you take too much vitamin B12?
According to current evidence, there is no established “upper limit” for vitamin B12, meaning there is no officially defined maximum intake level, because even high oral doses have not shown toxic effects in studies. Excess vitamin B12 is generally not stored but excreted through the kidneys. Side effects from high supplemental doses are rare and usually mild, for example occasional skin reactions in very sensitive individuals. A classic “overdose” with poisoning symptoms has not been described in healthy people taking oral supplements.

*Why are 50–100 µg per day currently recommended instead of the previously common 250–500 µg?
The reason is not a newly identified risk, but a more precise understanding of absorption physiology. The body can actively absorb only about 1.5–2 µg per intake; in addition, around 1% of the dose is absorbed passively. With 50–100 µg daily, this results in an effective absorption of approximately 2–3 µg, which corresponds to the estimated physiological daily requirement. Higher doses such as 250–500 µg remain safe, but they do not provide a compelling additional benefit for healthy adults. The adjustment to 50–100 µg therefore does not represent a “reduction for safety reasons,” but rather a needs-based, scientifically consistent recommendation.

These recommendations are based, among other sources, on:

• Vegan Society UK: recommends 50–100 µg daily or 2,000 µg weekly
• Dr. Saunders / Jack Norris / VeganHealth.org
• Position of the Academy of Nutrition and Dietetics (USA)

Forms of supplementation:
Cyanocobalamin or methylcobalamin (available as tablets, sprays, in toothpaste, or drops). Cyanocobalamin is often considered a more stable and cost-effective option.

For example:

• Vitamin B12 lozenges (Nutri+ | 10% with Code: VEGANIST)
• Vitamin B12 drops (Nutri+ | 10% with Code: VEGANIST)
• Amazon, Vit B12 drops | Methylcobalamin

2. Vitamin D

What is Vitamin D?
Vitamin D is a fat-soluble vitamin that regulates calcium and phosphate balance in the body. It supports bone health, promotes calcium absorption in the intestines, and helps reduce the risk of osteoporosis and fractures. It also strengthens the immune system and may lower the risk of certain autoimmune diseases and chronic inflammation.

Why supplement?
The body can produce vitamin D through the skin when exposed to sufficient sunlight (UVB radiation). However, in many regions, especially at higher latitudes, sunlight is not strong enough during winter months to ensure adequate vitamin D production. Vegans are particularly at risk since plant-based foods contain little to no vitamin D. Additionally, fortified foods like plant-based milk alternatives often contain only vitamin D2, which is considered slightly less effective than vitamin D3. Therefore, supplementation is often necessary, especially in winter.

Why combine Vitamin D3 and Vitamin K2?
This combination supports bone density and may reduce the risk of osteoporosis. Vitamin K2, when taken with vitamin D3, helps direct calcium from the blood vessels into the bones, potentially lowering the risk of arterial calcification and kidney stones.

Recommended dosage:
1,000–2,000 IU (International Units) daily, especially in winter or with limited sun exposure + Vitamin K2 (50–100 µg)

Forms of supplementation:
Vitamin D3 (cholecalciferol) from plant-based sources like lichen (vegan). Vitamin D2 (ergocalciferol) is also available, but D3 is often preferred as it is more efficiently utilized by the body.

For example:

• D3 + K2 Depot Tablets (Nutri+ | 10% with Code: VEGANIST)
• Vitamin D3 + K2 | Amazon

3. Iodine

What is Iodine?
Iodine is an essential trace element required for the production of thyroid hormones. These hormones regulate metabolism, growth, and development. An iodine deficiency can lead to hypothyroidism, goiter formation, and developmental disorders, especially in fetuses and young children.

Why supplement?
In many parts of the world, including Central Europe, soils are iodine-poor, meaning plant-based foods contain little iodine. Animal products are often richer in iodine because animals receive iodized feed. Vegans should be mindful of iodine deficiency, but also of excess!*

Recommended dosage:
200 µg of iodine daily for adults. Pregnant and breastfeeding women need more (around 220–290 µg daily, see our PREGNANCY and BREASTFEEDING GUIDE).

*CAUTION with seaweed: Consuming seaweed such as nori, wakame, and especially kombu can help prevent iodine deficiency but may also lead to iodine toxicity if consumed excessively due to their high iodine content. It is advisable to consume seaweed in moderation to avoid excessive iodine intake.

Forms of supplementation:
Iodized table salt contains only small amounts of iodine, so supplementing with iodine tablets (e.g., potassium iodide) is recommended.

For example:

• Bio Kelp
• Vegan Essentials Capsules: Contains the daily recommended dose of iodine (Nutri+ | 10% with Code: VEGANIST)

4. Omega-3 fatty acids (EPA and DHA)

What are Omega-3 Fatty Acids?
ALA (Alpha-Linolenic Acid) is an essential omega-3 fatty acid that the body cannot produce on its own and must be obtained through diet or supplements. It serves as a precursor to the omega-3 fatty acids EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), which are important for cardiovascular health, have anti-inflammatory properties, and may reduce the risk of heart disease.

Why supplement?
The best direct sources (without the need for conversion) of EPA and DHA are fatty fish like salmon, mackerel, and herring. Plant-based sources such as flaxseeds, chia seeds, and walnuts contain ALA, but the body converts it inefficiently into EPA and DHA. Therefore, it is beneficial for vegans to supplement with EPA and DHA to ensure adequate intake without relying on conversion.

Recommended dosage:
250–500 mg of EPA and DHA daily

Forms of supplementation:
Algae oil capsules. These are the only reliable plant-based source of EPA and DHA, providing the same benefits as fish oil without using animal products.

For example:

• Omega 3 Vegan, with EPA & DHA (Nutri+ | 10% with Code: VEGANIST)
• Omega 3 Algae oil | Amazon

5. Selenium

What is Selenium?
Selenium is an essential trace element and an important component of antioxidants that help protect the body from cell aging. It also plays a role in the immune system, thyroid function, and the regulation of inflammatory responses. The body only requires very small amounts of selenium, but it is still essential for many biochemical processes.

Recommended dosage: 50–100 µg / day (Do not exceed ~300–400 µg per day over the long term, as this may increase the risk of selenium toxicity!)

Plant Sources of Selenium
Selenium is found in plant-based foods, but in varying amounts, depending on the selenium concentration in the soil where the plants have grown. Some good plant sources of selenium include:

• Brazil nuts*: These are one of the best sources of selenium, and just one or two nuts are enough to meet the daily requirement.
• Whole grains: oats, whole wheat, brown rice, etc. (contain approximately 10–15 µg per 100 g, but due to varying soil selenium levels across different countries and regions, they cannot be relied upon as consistently dosed sources of selenium)
• Mushrooms: Certain mushrooms, especially Shiitake mushrooms, can also be good sources of selenium, containing 8–10 µg per 100 g.
• Sunflower seeds: These contain moderate amounts of selenium, and a handful can help meet the daily requirement, with 53 µg per 100 g.

*Careful: What to keep in mind with Brazil nuts?
Brazil nuts are extremely rich in selenium, but it is important to consume them in moderation. One single Brazil nut can contain 70–100 µg of selenium, which is already enough to meet the daily requirement for an adult. However, too much selenium (more than 400 µg per day) can be toxic and cause symptoms such as hair loss, nausea, and nerve damage. Consuming more than two Brazil nuts per day is not recommended due to the risk of excessive selenium intake and the naturally occurring radioactivity of Brazil nuts!

Why supplement Selenium?
In most cases, a balanced diet with a variety of plant-based selenium sources is sufficient to meet the daily requirement. However, selenium supplementation may be useful if:

1. A selenium deficiency is present, which is more common in regions with selenium-poor soils.
2. Thyroid diseases or other health problems affect selenium metabolism.
3. A vegan diet is followed, as plant sources often provide lower amounts of selenium compared to animal products.

Forms of supplementation:
If you're already taking a multinutrient supplement for a plant-based diet, it likely already contains selenium. Check your supplement before adding an additional selenium supplement!

• VEGAN ESSENTIALS MIX: Nutri-Plus Vegan Essentials Mix already contains the recommended daily dose of selenium (Nutri+ | 10% with Code: VEGANIST)
• SELENIUM TABLETS: Selenium as a standalone supplement. Note: Contains twice the recommended daily dose (200 µg) (Nutri+ | 10% with Code: VEGANIST)
• NATURAL ELEMENTS SELEN KOMPLEX (Amazon): Selenium as a standalone supplement. Note: Contains twice the recommended daily dose (200 µg)

6.1. Potentially useful supplement: Iron

What is Iron?
Iron is an essential trace element required for the production of hemoglobin (in red blood cells) and ensuring oxygen transport in the body. It also plays a role in energy production and the immune system. A deficiency can lead to iron deficiency anemia, causing symptoms such as fatigue, weakness, pale skin, and shortness of breath.

Why supplement?
Vegans consume only non-heme iron, which is found in plant-based foods and is absorbed less efficiently by the body than heme iron from animal sources. However, supplementation is not always necessary and can carry risks, as excessive iron levels in the body can lead to "oxidative stress" (e.g., accelerated cell aging, vascular hardening) and negatively affect health. Therefore, supplementation should only be considered in cases of a diagnosed deficiency and under medical supervision. Ensuring sufficient iron intake through diet should always be the first priority.

Recommended dosage:
Only under medical advice. Typically, 15–18 mg per day for women of childbearing age and 8–10 mg per day for men and postmenopausal women. Higher doses may be prescribed for a diagnosed deficiency over a limited period.

Forms of supplementation:
Iron supplements such as iron bisglycinate or ferrous sulfate are common forms. However, these should only be taken in cases of confirmed deficiency, as excessive intake can lead to digestive issues and serious health risks (e.g., liver damage, cardiovascular problems, accelerated cell aging, or increased susceptibility to infections).

For example:

• Get a (vegan!) iron supplement prescribed by a doctor; a micronutrient analysis is recommended in case of symptoms and deficiencies and before taking it!
• Iron + Vitamin C Tablets (Nutri+ | 10% with Code: VEGANIST)
• Iron + Vit C | Amazon

Iron-rich plant-based foods

Whole grains:
Unlike white flour products, whole grains use the entire grain, including the husk and germ, which are rich in minerals like iron. Therefore, the iron content in whole grains (even in flours) is higher:

Iron Rich “Breakfast”-Flakes:
Simply mix them into breakfast or shakes for an iron boost!

Legumes: Soy granules, tofu, tempeh; Lentils, chickpeas, kidney beans

Green leafy vegetables:
We recommend consuming frozen vegetables: Some nutrients are better preserved through direct blanching (briefly washing with hot water and freezing immediately) after harvest compared to "fresh" vegetables that have been stored in open air for longer. Additionally, frozen vegetables are often pre-cut, making preparation easier. This saves time and encourages vegetable consumption!

Pseudocereals (1.5–2 mg/100 g cooked): Teff, quinoa, amaranth, buckwheat (Funfact: All gluten-free!)

(Seeds (7–14 mg/100 g): Pumpkin seeds, sesame seeds, hemp seeds, sunflower seeds; although many vegan magazines like to list these seeds as an iron source, we want to mention them but not emphasize them as relevant, since it is unrealistic and (except in a targeted calorie surplus) not practical to consume these as iron sources daily since they drastically increase daily fat intake (e.g., sesame seeds: 14.6 mg iron / 49.7 g fat!! / 100 g).)

This helps improve iron absorption:

1. ++ Eat vitamin C-rich foods at the same time:
   Vitamin C significantly enhances the absorption of non-heme iron. For example: Bell peppers, citrus fruits, strawberries, broccoli, tomatoes. A meal of lentils or beans combined with vitamin C-rich ingredients can optimize iron absorption.
2. Reduce phytic acid:
   Phytic acid, found in whole grains and legumes, can inhibit iron absorption (and protein absorption! ⟶ See PROTEIN GUIDE). Soaking, sprouting, or fermenting these foods can reduce the phytic acid content and increase the bioavailability of iron.
3. Avoid tannin and calcium sources:
   Tannins (in coffee, tea, and red wine) and calcium (from food or supplements) can inhibit iron absorption. Ideally, these should not be consumed at the same time as iron-rich meals.

In summary: A targeted iron supplementation is only sensible if a deficiency has been diagnosed, as an overdose can be harmful. Improving iron absorption through a well-planned diet is the safer and preferred way to meet iron needs, and should always be pursued before resorting to supplementation (after professional consultation with a doctor / nutritionist).

6.2. Potentially useful supplement: Calcium

What is Calcium?
Calcium is an essential mineral that plays a crucial role in building and maintaining strong bones and teeth. It is also vital for the proper functioning of the nervous system, muscle contraction, and heart health.

Why supplement?
Vegans may have difficulty getting enough calcium through their diet, as calcium-rich animal products (like milk and cheese) are not consumed. While some alternative products like soy milk, tofu, and certain vegan cheeses are fortified, they often lack adequate calcium content compared to their dairy counterparts.

Supplementation can be helpful if dietary intake is insufficient. However, excessive calcium intake through supplements can pose health risks, such as kidney stones and heart problems. Therefore, supplementation should only be considered if there is a proven deficiency and after consulting a doctor. A well-balanced diet should always be the first step (see below for calcium-rich plant-based foods).

Recommended dosage:
1,000 mg per day for adults up to 50 years old; 1,200 mg per day for women over 50 and men over 70.

Forms of supplementation:
Calcium carbonate or calcium citrate are common forms. Calcium citrate has the advantage of being better absorbed, especially for those with low stomach acid levels. Like with all minerals, supplementation should only be done if needed.

For example:

• Have a calcium supplement prescribed by a doctor or consider multi-nutrient supplements (Note: These may also contain other nutrients, including iron → see information on iron supplementation; micronutrient analysis is recommended if symptoms or deficiencies are present and before taking supplements!)
• Sport Essentials | Vital Nutrients for Athletes (Nutri+ | 10% with Code: VEGANIST)
• Vegan Essentials Capsules (Nutri+ | 10% with Code: VEGANIST)
• Female Essentials Capsules (Nutri+ | 10% with Code: VEGANIST)
• Calcium-Only Supplement | Amazon

Calcium-rich plant-based foods

Green leafy vegetables (e.g. kale, bok choy, broccoli)
When cooking vegetables, there are some important points to consider for calcium absorption:

1. Reduction of “antinutrients”
   "Antinutrients" is a term used in nutrition science to describe substances that can inhibit the absorption of nutrients in the body or reduce their availability. Through cooking, especially steaming or blanching, antinutrients such as oxalates and phytic acid can be reduced. These substances can hinder calcium absorption. For example, the oxalate content in spinach is reduced during cooking, which improves the bioavailability of calcium.
2. Nutrient loss:
   Some vitamins and minerals can be lost during cooking, especially in water (e.g., when boiling in a lot of water). To minimize loss, it's best to use as little water as possible or to use the cooking water (e.g., for soups or sauces), as many nutrients leach into the water. When preparing calcium-rich vegetables, it’s helpful to steam or briefly blanch the vegetables to retain more nutrients. Longer cooking times can result in greater calcium loss.

Overview of calcium content by vegetable type/100 g:

Tofu ✅

Examples for widely available tofu brands:

Many commercially available tofu products contain relevant amounts of calcium due to the coagulants used, such as calcium sulfate or calcium chloride. Depending on the manufacturing process, the calcium content typically ranges from about 150 to 300 mg per 100 g, in some cases even higher. This means that, depending on the product/brand, tofu can cover around 20 to 40% of the recommended daily intake for adults. The actual content varies and should be verified using the nutritional information provided by the respective manufacturer.

Calcium fortification is mostly labeled UNCLEARLY. In the ingredient list, look for the following designation (or similar): coagulant (calcium sulfate)

Plant-based milk

The values may vary slightly depending on the brand and product, but most fortified plant-based milk alternatives contain about 120 mg of calcium per 100 ml, which is approximately 15% of the recommended daily intake for adults.

The calcium fortification on plant-based milks is usually CLEARLY labeled.

Enriched plant-based yogurt

Beans/Legumes:
Beans and legumes (e.g., black beans, chickpeas, kidney beans) are often mentioned in the calcium context. However, compared to the previously mentioned calcium sources, they are generally less efficient in calcium content, with the exception of soybeans. Here are the 3 legumes richest in calcium:

*Can vary depending on the preparation method, see above: "Nutrient loss"

Nuts/seeds/kernels
Almonds/almond butter and sesame seeds (sesame paste, tahini) are often listed as calcium sources. As already explained under the “Iron” section, these fat-rich calcium sources are not practical in daily life because they disproportionately increase daily fat intake: For example, sesame paste contains 975 mg of calcium per 100 g (and 50 g (!) of fat), but it is unrealistic for someone to want to consume more than one tablespoon of tahini per meal.

Calcium-rich mineral water can be a useful addition to your diet. The calcium content varies depending on the brand and source, but typically, calcium-rich mineral water contains between 100 and 300 mg of calcium per liter. Mineral water brands known for their high calcium content include:

• Contrex: Contains approximately 468 mg of calcium per liter, offering one of the highest calcium contents among mineral waters.
• Aquabona: Offers around 400 mg of calcium per liter, making it another excellent source of calcium in the mineral water category.
• Volvic: Offers around 120 mg of calcium per liter, known for its smooth taste and moderate calcium content.

Optimize calcium absorption from the mentioned foods:

1. Add Vitamin D:
   Vitamin D enhances calcium absorption in the body. Make sure to consume enough vitamin D (see Vitamin D, 2) to support calcium utilization.
2. Consider Oxalates and Phytates:
   Certain compounds in foods, like oxalates (in spinach and rhubarb) and phytates (in whole grains), can inhibit calcium absorption. Ensure you have a varied diet that also includes calcium-rich foods without these inhibitors. (See: Cooking recommendations for vegetables)
3. Two to Three Servings of Calcium-Rich Foods Daily:
   Aim to integrate multiple servings of calcium-rich foods into your meals daily to meet your needs!

In summary: Calcium supplementation should only be considered if there is a proven deficiency, as an overdose poses health risks. Improving calcium absorption through a balanced diet is the safest and most effective way to meet calcium needs.

6.3. (For Athletes) Potentially useful supplement: Creatine

What is Creatine?
Creatine is an organic compound that plays an essential role in the energy metabolism of muscles. It consists of the amino acids arginine, glycine, and methionine and is produced in the liver, kidneys, and pancreas, or can be obtained through the diet. Creatine is converted into creatine phosphate in the muscles. This compound serves as a rapid energy source by helping to quickly regenerate adenosine triphosphate (ATP), the main energy carrier in cells. Creatine is particularly crucial during short, intense efforts like sprinting or strength training.

Where does Creatine provide support?

• Performance Enhancement: Supports muscle strength and performance during intense activities.
• Muscle Growth: Promotes water retention in muscles, which can lead to a more voluminous appearance and potentially support anabolic processes.
• Recovery: Can improve recovery after training.
• Cognitive Function: Studies suggest that creatine may also have positive effects on the brain, such as reducing mental fatigue.

Why supplement?
Since creatine occurs in negligible amounts in plant-based diets, the body's creatine supply is limited to its own production. For vegans and vegetarians, creatine supplementation can be particularly beneficial to optimize athletic performance and muscle function.

Recommended dosage:
The recommendation is 0.1 g per kg of body weight. For an adult weighing 80 kg, this would mean supplementing with 8 g of creatine per day.

Forms of supplementation:
The most popular, effective, and well-researched form is creatine monohydrate. Additionally, there is micronized creatine, which has finer particles and is more easily dissolved. Other forms include creatine HCL or Kre-Alkalyn. These are sometimes better tolerated but are not necessarily more effective.

For example:

• Creatine Powder (Creapure®) (Nutri+ | 10% with Code: VEGANIST)
• Creapure WFN Approved | Amazon

6.4. Potentially useful supplement: Zinc

What is Zinc?
Zinc is an essential mineral that plays a crucial role in many biological processes in the body, including supporting the immune system, cell division, wound healing, and protein synthesis. It also plays a key role in the perception of taste and smell, as well as in the metabolism of carbohydrates, fats, and proteins. Zinc is also important for growth and development, especially during pregnancy, childhood, and adolescence.

Recommended dosage:
10–15 mg / day

Caution with Zinc Intake:
Although zinc from plant sources can be well absorbed, these sources are often also rich in phytates (plant compounds that can inhibit zinc absorption). Therefore, it may be important in a purely plant-based diet to combine zinc from different sources or, if necessary, consider zinc supplementation to meet the daily requirement.

Why supplement?
In most cases, a balanced diet with a variety of plant-based sources is sufficient to meet the daily zinc requirement. However, in cases of deficiency or increased needs (e.g., after surgery or with chronic illness), it is advisable to consult a doctor or nutritionist.

6.5. Potentially useful supplement: Vitamin A

What are Beta-Carotene and Vitamin A?
Beta-carotene is a plant compound and one of the most well-known forms of carotenoids, which belong to the family of antioxidants. The body converts beta-carotene into vitamin A that plays a key role in maintaining vision, skin health, and immune function. Animal products contain vitamin A directly, so the conversion is unnecessary. Some people have an inefficient conversion process from beta-carotene to vitamin A, which can lead to a deficiency in vitamin A.

Vitamin A Deficiency: If there is insufficient intake of vitamin A from food or an inefficient conversion of beta-carotene, supplementation may be useful. In this case, supplementation should be approached with care: While beta-carotene is generally considered safe, preformed vitamin A (retinol) can be toxic if consumed in excessive amounts. Therefore, it should only be supplemented when specifically indicated and, ideally, in consultation with a physician or nutritionist.

Recommended dosage: For vegans, a daily intake of 3–6 mg of beta-carotene is recommended to meet vitamin A needs.

The required amount of beta-carotene varies, as the body converts it to vitamin A depending on how much is needed. A balanced diet with sufficient beta-carotene-rich foods is usually sufficient to meet vitamin A requirements.

Plant-based sources of Beta-Carotene:
Beta-carotene is found in many fruits and vegetables, especially those with orange and green coloring. Some of the best plant-based sources of beta-carotene are:

*As it is fat-soluble, beta-carotene is best absorbed when consumed with a fat source.

6.6. Potentially useful supplement: Choline

What is Choline?
Choline is a conditionally essential nutrient, meaning your body can produce it in small amounts, but the majority must come from your diet. For vegans, choline is especially important because many choline-rich foods are animal-based (e.g. eggs, meat, fish).

Why is Choline important?
Choline plays a key role in building cell membranes, supporting nervous system function (e.g. as a precursor to acetylcholine, an important neurotransmitter), fat metabolism, and liver health (a deficiency can lead to fatty liver).

Recommended dosage: According to the US National Academy of Medicine, the following daily intake recommendations apply:

• Men: 550 mg/day
• Women: 425 mg/day
• Pregnant women: 450–480 mg/day
• Breastfeeding women: around 550 mg/day

Choline sources for vegans: Choline is also found in plant-based foods, although usually in smaller amounts. Good sources include, for example:

Why supplementation can be beneficial:
Many vegans (and also many people consuming animal products) do not always meet the recommended intake levels. Whether this is problematic in practice is debated, the body can partly compensate through methionine, folate, and vitamin B12. However, choline should not be underestimated. If you are physically active, have a higher need (e.g. as a man or during pregnancy), or consume little soy, supplementation is an easy way to ensure you meet your needs.

Which Choline supplement?
There are different forms:

• Choline bitartrate: inexpensive, well-absorbed.
• Citicoline (CDP-Choline): also works in the brain, often used for concentration and focus.
• Alpha-GPC: also popular for brain function, but more expensive.

All are available in vegan form, it’s important to check that the capsules are gelatin-free.

Dosage:

• Usually, 100–200 mg of choline per day from supplements, in addition to your diet, is sufficient.
• Many people also opt for 500 mg every other day or every third day if their diet provides some contribution.

More helpful resources for your vegan life

• ➡️ ℹ️ All guides (HOW-VEGAN.COM)
• ➡️ 🍽️ Plate composition + vegan food pyramid
• ➡️ 💪 Protein guide
• ➡️ 🛒 Grocery list
• ➡️ 🤰 Pregnancy and breastfeeding guide
• ➡️ 🥜 Allergy guide
• ➡️ 📖 Recipe collection + kitchen essentials
• ➡️ 🧑‍⚕️ Our vegan nutrition team
• ➡️ ⚖️ WHY-VEGAN.COM
• ➡️ 🤝 Our vegan community

Our vegan nutrition team

Vegan Nutrition Counseling for SPECIAL CASES: If you have existing nutrient deficiencies, are unsure about the right dosage for your individual needs, are pregnant or breastfeeding, have allergies or pre-existing medical conditions, or are transitioning to a vegan diet, it's advisable to consult a qualified healthcare professional (such as a doctor with additional training in nutrition or a vegan nutrition counselor). Here you'll find friendly recommendations for experts we trust. If you book an appointment with one of them, we'd appreciate it if you let them know you came through us 💚

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