Top 6 Supplements for Vegans in 2024

Whether you've been vegan for years or are just starting out on a vegan January, it's important to ask yourself "what supplements should I take?" As with any diet, there are certain aspects that may be lacking in a vegan diet, depending on the variety of foods eaten. In most cases, when there is a large food group that is excluded from the diet, there is a greater chance of missing out on a potentially important vitamin or mineral, which can lead to nutrient deficiencies. So, we here at Aarja Health have put together a list of the best supplements for vegans, so you don't have to worry!

Best Vegan Supplements

Vitamin B12

As we mentioned earlier, there are certain supplements that you have a higher need for when it comes to certain diets. For vegans, one of the most important supplements is vitamin B12. Because our main sources of B12 are animal products, it comes as no surprise that vegans may see an increased risk of B12 deficiency. Vitamin B12 plays an important role in protein metabolism and the formation of red blood cells, and low levels can result in anemia and nervous system problems. So when it comes to supplements, what type of vitamin B12 is best for vegans? Well, we have to say that our Premium B12 with Blueberry tops the list! Made without lactose, GMOs, gluten, and allergens, our B12 has the great taste of Nordic blueberries and all the amazing health benefits of high-availability B12 all in one chewable tablet. 

Also read more about Vitamin B here.

Vitamin D3 

Of course, we couldn't leave vitamin D3 off our list. Any vegan, and arguably anyone living in a northern country, should keep this vitamin in mind. Vitamin D3 is largely dependent on our exposure to sunlight, and combined with the fact that it's found in very few foods (apart from a few dairy products fortified with vitamin D), vitamin D supplementation is a must! For vegans, supplements can be problematic - many vitamin D3 supplements are not vegan, so be sure to check before taking them.

Why do we need vitamin D? Well, for one, it plays a big role in how calcium and phosphorus are used throughout the body to promote strong bones and teeth. On top of that, vitamin D also plays a role in the immune system, mental health, heart health, and much more.

Calcium

Of course, we had to include calcium on our list! This is another nutrient that is strongly associated with animal products, such as dairy. But, did you know that vegetables are also a great source of calcium for vegans? Foods like bok choy, kale, broccoli, and chickpeas are vegan diet must-haves for calcium. But if you’re looking for the best calcium supplement for vegans, we have to say that our Calcium, D3, and K2 is perfect! Not only is the supplement vegan, but it’s also a great source of the D3 we just talked about. The combination of calcium, D3, and K2 provides excellent support for bones and teeth in addition to the many benefits of vitamin D.

Omega-3

Omega-3s can be a particularly difficult nutrient for vegans to supplement because they often come from cold-water fish. Yet they are still crucial for overall health, as they help moderate inflammation throughout the body. This anti-inflammatory property can have profound effects on heart, brain, mental, and skin health for top-to-toe wellness. Fortunately, when it comes to vegan sources of omegas, whole foods like walnuts, chia, hemp, and flaxseed are easy additions to your diet. When it comes to supplements, opt for algae-derived omegas. Not only are these often an eco-friendly option, but they also provide a dense source of healthy fats!

Iron

We often think of iron when we think of nutrients associated with animal products. What’s important to note about iron is that it comes in two forms – heme and non-heme iron. Heme iron is only found in animal products (like poultry, fish, and red meat), while non-heme iron is found in plant foods like beans, legumes, nuts, seeds, cruciferous vegetables, and leafy greens. While both are valuable forms of iron, heme iron is more easily absorbed by the body. So if you’re vegan and want to ensure adequate iron levels, it’s crucial to make sure your diet is rich in these foods, and you may also want to find a good iron supplement that can help fill in any gaps.

So why do we need iron? Iron is used throughout the body for many things, including red blood cell formation, energy metabolism, and oxygen transport. Note that these all have one thing in common – each of them plays a role in how energy is transported around the body. So if you notice that you’re feeling tired, it might be a good idea to get checked for iron deficiency!

Zinc

Zinc is an easily overlooked mineral in the diet. You may have heard of zinc because of its role in the immune system, but zinc is also involved with over 300 enzymes throughout the human body. Zinc affects everything from metabolism and digestion to skin health, nerve function, and DNA/protein synthesis, so it’s important to ensure adequate zinc levels in your diet. For vegans, good sources of zinc include whole grains, tofu, tempeh, nuts, seeds, and legumes. That said, the best zinc supplement for vegans would be vitamin C with zinc and chaga! Enjoy the antioxidant benefits of vitamin C with the many health benefits of Nordic chaga, while ensuring adequate zinc levels.

That rounds out our list of the best vegan supplements in 2022, but Aarja Health still has many other vegan options available which can be found in our collection of vegan products , for example you can find Curcumin with Ginger & B12 and Magnesium ! Take a look today and take your vegan diet to the next level!