So you want to know what the best vegan multivitamins are to supplement your plant based diet?
You’re in the right place! In this short article, you’ll find which supplements you should take as a vegan, why they’re important, and our recommended products that will cover all your needs.
But note that if you follow a vegan diet, you should consume whole foods which are rich in vitamins and minerals and only take supplements to, well, supplement whatever you don’t get enough of from your diet.
These are the best vegan multivitamins on the market today:
- Future Kind Essential Vegan Multivitamin
- Deva Vegan Multivitamin & Mineral Supplement
- Country Life Max for Vegans
- Hippo7 Vegan Complete
- Abundant Earth Whole Food Elite Multivitamin
- Genshai Farm
- Supplements Studio Whole Food Multivitamin Plus
- Naturelo Whole Food Multivitamin for Men
- Naturelo Whole Food Multivitamin for Women
- Garden of Life Mykind Multivitamin for Men
- Garden of Life MyKind Multivitamin for Women
- Ritual Essential for Women
- Mary Ruth’s Liquid Morning Multivitamin
- Yuve Vegan Liquid Daily Multivitamin
- Mighty Fox Vegan Gummy Vitamins for Kids, Women and Men
Before we tell you more about them, let’s answer some important questions you may have.
What vitamins and minerals should vegans take daily?
Ideally, you should get enough of these vitamins and minerals from following a balanced vegan diet. However, this can be hard to do, which is why supplements play an important role.
This is a list of vitamins that are hard for vegans to get in their diet:
Vitamin B12
Vitamin B12 is crucial to red blood cell production, protein synthesis, and a healthy nervous system. B12 deficiency has been linked with negative health effects such as lower blood levels (anemia), nervous system degeneration, brain atrophy,
A study found that vegans, in general, tend to have lower levels of B12, so supplementing with B12 is important. The recommended daily intake is 2.4 mcg for adults, 2.6 mcg for pregnant women, and 2.8 mcg for breastfeeding women.
Vitamin D
Vitamin D helps the absorption of calcium and phosphorus from your gut. It also influences your mood, memory, immune system, and muscle recovery.
The recommended daily allowance for Vitamin D is 400-800 IU/day however some research suggests it should be more than that (preferably around 1000-2000 IU/day.
Supplemental vitamin D is associated with a wide range of benefits, including increased cognition, immune health, bone health and well-being. Supplementation can reduce the risks of cancer, heart disease, diabetes and multiple sclerosis. People deficient in vitamin D may also experience increased testosterone levels after supplementation.
Omega 3
Omega-3 fatty acids can be divided into two groups: Alpha linolenic acid (ALA), an essential fatty acid that you can only acquire through your diet and the Long Chain Amino acids which are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DPA).
These amino acids play a role in brain development, depression management, and reducing inflammation
The daily requirement according to most experts is 200-300 mg per day.
Iron
A nutrient that’s crucial to the formation of new red blood cells and DNA, Iron plays an important role in energy metabolism, as well as transporting oxygen throughout the body. Low iron levels can lead to a blood disorder called anemia which could lead to low energy levels, irritability, and a decreased immunity.
Unfortunately, non-heme iron from plant-based sources is not absorbed as well as heme iron, which puts vegans at risk of iron deficiency. You can remedy this by consuming enough vitamin C (which is plenty in a vegan diet) to improve iron absorption.
The recommended daily allowance for men is 8mg, 18mg for adult women, and 27 mg for pregnant women.
Iodine
Another mineral that influences your body’s metabolism, Iodine is important to maintain optimal thyroid function, which in turn controls your metabolism. Low iodine levels during childhood could lead to problems with the development of the brain and body.
The recommended daily intake of iodine is the 0.075-0.15 mg range for adults and around 0.22 mg for pregnant women.
Zinc
Zinc boosts metabolism, cell growth and production, and DNA synthesis. Low levels of zinc can lead to hair loss, delay in the healing of wounds, and diarrhea.
The daily recommended intake is 8-11 mg for adults, 11-12 mg for pregnant women, and 12-13 mg for lactating women.
Calcium
Calcium is crucial to bone formation, blood clotting, and muscle function. That’s why experts recommend growing kids to consume more calcium to support their growing bodies.
Vegans are shown to have increased risk of fractures due to low calcium intake, so ensure that you consume a recommended daily amount of 1000 mg.
What are the benefits of taking vegan multivitamins?
Aside from the convenience of taking one pill instead of seven, here are some of the benefits vegans experienced when they started taking multivitamins:
- Better mood
- Increased energy
- Better blood works and overall health
Which ingredients should you avoid in vegan multivitamins?
You should know that some multivitamins have animal products in the ingredients — even some that are labeled “vegan”. So when you buy supplements, read the labels carefully and avoid the ones which contain these ingredients:
- Omega 3 acids derived from fish oil
- Carmine (made from beetles)
- Gelatin (made from collagen containing body parts or animals such as tendons)
- Animal glycerine
- Lanolin (wax secreted by wool bearing animals)
- Lactose coating
The best vegan multivitamins of 2021
Futurekind Essential Vegan Multivitamin
From Futurekind.com
Pros:
- Provides you with the correct daily amount of D3, Omega 3’s, and B12.
- They admit that they don’t cover possible deficiencies in other nutrients because they promote healthy eating and believe that most of the vitamins nutrients you should be getting should come from whole food anyway and supplementation should be kept to a minimum.
- Comes in soft gel option making it easier to swallow.
Cons:
- More expensive than other supplements.
- Only available at their website.
Deva Vegan Multivitamin and Mineral Supplement
From devanutrition.com
Pros:
- Budget friendly, vegan vitamins.
- 100% animal free and gluten free. Certified vegan by the vegan society.
- Considered a well rounded vitamin as it has most of the vitamins vegans need. Has high concentration of Iron and B12 which are two of the hardest vitamins to get for vegans.
- Contains whole green foods.
Cons:
- The capsules are a bit larger and harder to swallow however they also offer the vitamins in tiny pills form.
- Has no Omega 3’s. You also have to buy a separate D3 vitamin to use together with the multivitamin and has a low concentration of calcium.
Country life Max for Vegans
From countrylifevitamins.com
Pros:
- This vegan vitamin has been around since 1971 and has a good reputation.
- A good basic vitamin that provides you with the needed vitamin B12, iodine, iron, zinc, and a bit of calcium.
- Customers who tried this noted a significant improvement in energy.
- A good substitute instead of taking so many individual vitamins.
Cons:
- Some complain about the packaging because the bottle can be hard to open.
- Many people don’t like the smell.
- Requires four servings per day, which some feel is too many.
Hippo 7 Vegan Complete
From hippo7.com
Pros:
- Customers that tried this noted an improvement in energy levels .
- Contains the seven essential vitamins and minerals that are hard for vegans to get.
- Offers a 30-day money back guarantee.
Cons:
- Contains carrageenan, a food additive used to make vegan softgel shells, which might cause bloating, inflammation, and digestive problems.
- Has a noticeable fishy odor.
Abundant Earth Whole Food Elite Multivitamin
From abundantearthlabs.com
Pros:
- Guaranteed 100% all-natural vegan multivitamins. Vegan friendly, organic whole food ingredients, and non GMO ingredients.
- Five nutritional supplements in one and with extras that vegans might potentially need like probiotics, digestive enzymes, vegan omega 3’s, and green superfoods.
- Many customers report experiencing an improvement in energy.
Cons:
- Might cause a mild stomach ache when taken without food.
- Must take three tablets together once a day.
- Can make your pee green.
- Some complain that the capsules are bigger than they thought.
Genshai Farm Vegan Multivitamin
From genshaifarm.com
Pros:
- Reasonably affordable.
- Easy to swallow.
- Contains a good dose of vitamin B12, vitamin D, Biotin, Selenium, Calcium, Iron, Zinc, and Iodine, among others.
Cons:
- May potentially cause an upset stomach.
Supplement Studio Whole Food vitamin plus
From supplementstudio.com
Pros:
- Whole food vitamin that uses organic fruits and vegetables.
- No artificial ingredients, coloring, flavoring, GMO, gluten, wheat, or nuts.
- A blend of 23 vitamins and minerals plus three strain probiotic and enzyme complex to boost the immune system.
- Customers reported improvement in their bloodwork after taking this supplement.
Cons:
- Some find the capsules hard to swallow due to their large size.
- Some users report having allergic reactions right after taking the supplement.
- Capsules break easily so you might find powder from broken capsules when you open the bottle.
Best vegan multivitamin for men
Naturelo Whole Food Multivitamin for Men
From pureformulas.com
Pros:
- Made from organic fruits and vegetables.
- Blended with digestive enzymes and probiotics that help break down and absorb nutrients better from your vitamins and food, and supports better digestion and a happy gut.
- Includes antioxidant rich superfoods like turmeric, green tea, and ginseng.
- The premium includes activated B vitamins for better absorption and bioavailability.
Cons:
- Contains a lower amount of calcium so supplementing with another vitamin might be necessary.
- Might cause allergic reactions, digestive issues, and headaches for some
Garden of Life Mykind Organics for Men
From gardenoflife.com
Pros:
- A Certified USDA Organic, Non-GMO Project Verified vegan multivitamin formula made from certified organic whole foods, for health, strength and endurance.
- 500% daily value of vitamin B12.
- Specially formulated men’s multivitamins with prostate support made from organic whole foods.
Cons:
- May cause a list of allergic reactions ranging from hives, itching and rash, to painful red hot skin.
- Changed ownership to Nestle, which many blame for the decline of the product’s quality.
Best Vegan Multivitamin for women
Ritual Essential for Women
From ritual.com
Pros:
- Clinically backed multivitamin for women 18-49.
- Offers a 30 day money back guarantee.
- Easy to swallow.
- Easy on the stomach, has a nice taste and smell.
- Some users note the noticeable improvement in mood and energy levels upon taking the vitamin.
Cons:
- It might take one to two weeks for you to notice changes.
- Could take 3-4 months before you feel the effects.
Naturelo Whole Food Multivitamin for Women
From pureformulas.com
Pros:
- Made from organic fruits and vegetables.
- Blended with digestive enzymes and probiotics that help break down and absorb nutrients better from your vitamins and food, supports better digestion and a happy gut.
- Includes antioxidant rich superfoods like turmeric, green tea, and ginseng.
- The premium includes activated B vitamins for better absorption and bioavailability.
Cons:
- Contains a lower amount of calcium so supplementing with another vitamin might be necessary.
- Might cause allergic reactions, digestive issues, and headaches for some.
Garden of Life Mykind Organics for Women
From gardenoflife.com
Pros:
- A Certified USDA Organic, Non-GMO Project Verified vegan multivitamin formula made from certified organic whole foods, for health, strength and endurance.
- 500% daily value of vitamin B12.
Cons:
- May cause a list of allergic reactions ranging from hives, itching and rash, to painful red hot skin.
- Changed ownership to Nestle, which many blame for the decline of the product’s quality.
Best Liquid Multivitamins for Vegans
Mary Ruth’s Liquid Vegan Multivitamins
From amazon.com
Pros:
- Free of Common Allergens: MaryRuth’s Raspberry Liquid Morning Multivitamin is Non-GMO, Vegan, Dairy-Free, Nut Free, Gluten & Wheat Free, Soy Free, Nightshade Free, Sugar-Free. Bariatric Friendly, Celiac Friendly, Keto Friendly, Kid Friendly
- No more hard-to-swallow capsules.
- No added sugar.
- Comes in different flavors.
- Has minerals and amino acids for better hair, nails, skin, and energy.
Cons:
- Lacks essential minerals like calcium, iodine, and iron so you might have to take another supplement.
- The formula has been changed so it now contains some artificial sweeteners and preservatives.
Yuve vegan multivitamin
From getyuve.com
Pros:
- Made of organic, all natural plant based formula.
- Free of artificial color, flavoring, and preservatives.
- Offers a quick, lasting energy.
Cons:
- Does not contain iron, calcium, and iodine making it necessary to supplement with others.
- Not everyone appreciates the taste.
Best Vegan Gummy Multivitamins
Mighty Fox Vegan Gummy Vitamins for Men, Women, and Kids
From amazon.com
Pros:
- Delicious taste and kids seem to love it.
Cons:
- A bit more expensive.
- Does not have calcium, iodine, and iron.
Vegan vitamin supplementation doesn’t have to be complicated
I hope this list provides you with the information you need to help you find the best vegan multivitamins to supplement your plant based diet.
Remember, our bodies are different and we all have different reactions to multivitamins. One that works for me, might not necessarily work for you and vice versa. The best supplement is the one that works for you.
So take a pick from the list of vegan vitamins and check with a professional before taking any, especially if you feel that something is not right.
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