What do vegans need to supplement?

Created on: January 22, 2026
Last edited on: January 22, 2026

➡️ Comprehensive information on supplementation can be found in our nutrient guide.

In principle, a well-planned vegan diet can be healthy and nutritionally adequate, provided that vitamin B12 is supplemented reliably. In addition, with a purely plant-based diet there are several other nutrients for which supplementation may be advisable depending on individual circumstances. At the same time, this also applies to all non-vegan diets: mixed diets are not automatically nutritionally adequate either, which means that supplements are generally not a special case of vegan nutrition, but a normal tool of modern nutrition.

You can find the complete body of research regarding safety and potentially critical deficiencies at studienabc.de ✅ The content there is currently available only in German, but you can have the parts relevant to you translated using ChatGPT.

Essential: vitamin B12

Vegans need to supplement vitamin B12 because this nutrient does not occur in sufficient and reliable amounts in plant-based foods. Claims that algae, fermented foods, or unwashed vegetables would be sufficient are not scientifically supported. Therefore, you should make vitamin B12 supplementation part of your daily routine, just as we do 😊
Good to know: Animals are now also almost exclusively supplied with B12 via fortified feed. So for you, it makes essentially no difference whether you consume B12 through animal products or directly as a supplement - but for the animals, it makes a significant difference.

Recommended dose: 250-500 µg daily or 1,000 µg 2-3 times per week (depending on the form of the supplement)

Additionally recommended: omega-3 and vitamin D

Omega-3 fatty acids are another aspect that vegans should pay attention to. Plant-based foods mainly provide ALA - a precursor of the omega-3 fatty acids EPA and DHA. ALA is only converted to the biologically active forms EPA and DHA to a limited extent in the body. Supplementation is therefore advisable.
Recommended dose: 250-500 mg EPA and DHA daily

Vitamin D3 is not an exclusively vegan issue, but it affects vegans particularly often. In Central Europe, sunlight is insufficient for many months of the year to produce adequate vitamin D through the skin. Since vitamin D occurs in only a few foods and plant-based sources are largely irrelevant, supplementation makes sense for many people, especially in autumn and winter 🌥️
Recommended dose: 1,000-2,000 IU (international units) daily, particularly in winter or when sunlight exposure is low, ideally combined with vitamin K2 (50-100 µg)

Other potentially useful supplements

• Iodine: The iodine content of plant-based foods can vary greatly. In many parts of the world, including Central Europe, soils are low in iodine, which means that many plant foods contain only small amounts. Animal products are often higher in iodine because animals receive iodized feed. Vegans should pay attention to iodine deficiency - but also to excess. Whether supplementation is necessary depends primarily on whether iodized table salt is used regularly 🧂
  We use Vegan Essentials by Nutri-Plus (-10% with the code: VEGANIST; sponsored, but genuinely recommended) every 2-3 days as a foundation. These contain iodine among other nutrients. Whether this setup is suitable for you depends on your individual needs and should be weighed accordingly.
  
  
• Calcium etc.: Other nutrients such as calcium, iron, zinc, or selenium do not need to be supplemented across the board. What matters here are individual dietary patterns, energy requirements, and special life phases such as pregnancy. In our nutrient guide, we explain which plant-based foods provide these nutrients 🧐 We supplement calcium during periods when, due to stress, there is little vegetable intake on our plates.
  
  
• Supplements for athletic vegans: Especially if you exercise regularly, supplementing with creatine can be beneficial, as it plays an important role in short-term muscle strength, performance, and recovery. Magnesium can support muscle function and energy metabolism and may therefore also be advisable with increased physical strain.

Note: vegan supplements

It is important to be aware that dietary supplements are not automatically vegan. When searching online, clear search terms such as “vitamin B12 vegan”, “omega-3 vegan”, or “vitamin D vegan” are a useful first way to narrow down the results. To be on the safe side, make sure that the product page or packaging explicitly states “vegan” or displays an appropriate certification label.
👉 We source our supplements from Nutri-Plus (sponsored, but genuinely recommended). This is a vegan company that, in addition to protein powders, also offers supplements. All products are vegan and specifically designed to meet the needs of people living a vegan lifestyle.

Conclusion

In summary: vitamin B12 is mandatory, vitamin D and omega-3 are often sensible, and all other supplements depend on individual circumstances. With the right approach, supplementation can complement and optimize a vegan diet. Thoughtful supplementation is not an ideology, but a sober, evidence-based decision for long-term health. This is not a vegan special case, but a pragmatic and scientifically grounded approach to modern nutrition.

➡️ Comprehensive information on supplementation can be found in our nutrient guide.

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