Mary Ruth's vegan vitamin B12 and D3 vitamins

A Beginner’s Guide to Vegan Vitamins and Supplements

Taking vitamins and supplements is paramount to living a sustainable vegan lifestyle. When going vegan, you want to make sure you are getting all of the nutrients that you need. And it can seem intimidating at first, but it definitely doesn’t have to be!

That’s why I created this vegan vitamins and supplements guide for beginners. We’ll go over the basic vitamins that are necessary for a vegan diet, why they are needed and some products that I personally recommend.

As a disclaimer, I am not a doctor. I will be sharing what I do as a vegan of 8 years, per the research that I have done online. Please consult with your doctor before taking any supplements or vitamins.

With that all said, let’s begin.

Affiliate links may be included at no cost to you. As always, all thoughts and opinions are my own.

What vegan vitamins and supplements are necessary?

With the research that I’ve done, it seems like the general consensus is that vegans should supplement these 4 vitamins:

  • Vitamin D
  • Vitamin B12
  • Omega-3s
  • Iodine

Vitamin D

Both vegans and omnivores alike, are oftentimes vitamin D deficient. Unfortunately, very few foods contain this vitamin naturally, so it’s important to supplement.

Vitamin B12

B12 is hard to find in food, and there have been many studies that indicate a higher risk of B12 deficiency in vegans and vegetarians. But luckily, B12 is easy to supplement.

Nutritional yeast can also be a good source of B12. But as a reminder, nutritional yeast is light sensitive. Meaning, that if it’s exposed to light, it can lose some of its nutritional value. So I wouldn’t recommend solely relying on nutritional yeast to supplement all of your B12 needs.

Related: Nutritional Yeast Benefits + How to Use It


There are definitely some mixed opinions on this one. But let’s talk about 3 important omega-3 fatty acids: DHA, EPA and ALA. Our bodies make EPA and DHA from consuming ALA, but the conversion rate is low. So vegans may benefit from supplementing EPA and DHA to get everything they need. 


Two great places to find plant-based iodine is in iodized salt or in seaweed. I personally just use an iodized sea salt I found at my regular grocery store. But if you don’t want to get your iodine from food, you can opt for an iodine supplement.

Best vegan vitamin and supplement brands

One of my favorite vegan vitamin brands is Mary Ruth’s. I use their strawberry gummies to supplement for vitamin D3 and B12. I’ve also tried Herbaland’s vitamin D3 and B12 gummies, but found that they would get stuck together in the bottle.

To get my omega-3s, I have tried 2 brands: these peppermint flavored softgel capsules, and this orange flavored omega-3 liquid, which is what I’m currently using.

The liquid tastes almost like a subdued olive oil, with a hint of orange. It’s not a terrible taste, but it’s something to get used to. The doppler that it comes with doesn’t work very well, so once it’s finished, I think I’ll try another brand.

I did really like the softgel capsules, they smelled like peppermint, and they didn’t have any taste. But I decided to switch to a liquid because I don’t like taking pills. If it doesn’t bother you, I highly recommend this brand.

For iodine, I just use an iodized sea salt found at my regular grocery store. I occasionally eat seaweed, but not often enough to get all my iodine from it.


Final Notes

Vitamin D, vitamin B12, omega-3s and iodine are all important vitamins for living a healthy, and sustainable vegan lifestyle. As always, if you have any questions or thoughts, please share them down below.

Continue Reading: The Best Vegan Pantry Staples for New Vegans

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  • Reply
    Molly @ Transatlantic Notes
    December 10, 2020 at 1:46 pm

    Thanks for this as I’ve been looking for vegan vitamin supplements for a while and what is best to take. So far I’m only taking B12 but I will add the others too to make sure I’m getting what I need.

    • Reply
      December 11, 2020 at 10:45 am

      I’m so glad this helped you out! Thanks for reading!

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