Are you looking for the best vegan multivitamins on the market today? You’ve come to the right place! In this post I provide you with my top 15 choices for the best multivitamins that are not only vegan friendly, but provide vegans with the nutrients and minerals they need to thrive!
I have been a vegetarian since I was fifteen years old, and I following a WFPB diet for the last several years. When I first became vegetarian my family was very concerned that I wouldn’t get the proper nutrients I needed because of my “restrictive” diet. In particular, they were concerned with my lack of iron and B12.
When I became vegan, the concern only grew!
I’m happy to report, that in all the years that I have been vegetarian and vegan, I have never been deficient in either iron or B12! However, not all bodies are created equal!
Nutrient deficiency is a legitimate concern, not just for vegans, but for everyone!
Choosing to take a multivitamin to help ensure you are supplying your body with it’s daily needed nutrients is a good option for some. It is, however, not a substitute for a healthy and well balanced diet!
Nevertheless, if you are beginning your research to find the best vegan multivitamins, you likely have a number of questions. Which brands are vegan? What vitamins and nutrients should be included in your multivitamin? What should you avoid? Do you even need to take a multivitamin?
In this post, I cover the most commonly asked questions, and review the best vegan multivitamins on the market today, so that you can find the supplement that is right for you.
Note: The information contained in this post is based on my research, manufacturer claims, ingredient lists, and my own personal experience. I only recommend products that I believe to be of the highest quality. The information in this post is not meant to substitute professional medical advice. I am not a doctor, or medical professional. Before starting any supplement program, please consult your doctor.
Do vegans need to take a daily multivitamin?
Whether or not you need to take a multivitamin really comes down to if you have any nutritional deficiencies.
If you follow a healthy diet, and consume lots of fruits, vegetables, whole grains, legumes, nuts, and seeds you will likely get the majority of the nutrients you need. A multivitamin should never be a substitute for a healthy well balanced diet.
When you plan out your meals to ensure you are consuming nutrient rich foods, you will likely not need to take many supplements.
What vitamins and minerals are difficult to consume on a vegan diet?
While most of the nutrients you need can be consumed on a healthy well-balanced vegan diet, there are 7 vitamins and minerals that vegans may need to supplement.
This nutrient is essential for a healthy thyroid, and metabolism. Low iodine levels can result in low energy, forgetfulness, depression, dry skin, and weight gain. If you are pregnant, iodine deficiency can result in intellectual deficiencies for your newborn.
It is recommended that the average adult consume 150 mcg daily.
Iodine can be found in plant foods, but it depends on the soil in which it is grown. Plants grown closer to the ocean have higher levels of iodine. You can also find iodine in iodized salt, and seaweed. However, if you don’t make a point to include these in your diet, looking for a multivitamin or supplement with iodine is a good idea.
Probably the most commonly known vitamin that vegans are at risk of not getting enough of is vitamin B12. If you are deficient in B12 you run the risk of anemia, nervous system damage, infertility, and bone and heart disease. It plays an important role in protein metabolism, and the oxygen that transports red blood cells.
It is recommended that the average adult consume 2.4 mcg daily.
While you can get B12 from some plant sources such as nori, spirulina, chlorella, and nutritional yeast, it is unknown whether this form of B12 is the type that humans need.
There are foods that are fortified with B12 such as plant milks, soy products, breakfast cereals, and nutritional yeast. However, because B12 is light sensitive, if these products are stored in plastic, or other containers that are exposed to light, they can lose their effectiveness.
D vitamins are essential to help with the absorption of calcium, bone growth, and immunity. In addition, it has an effect on mood, memory, and muscle recovery.
It is recommended that the average adult consume 600 IU of vitamin D per day according to the RDA. However, it is thought that even more is necessary. If you are elderly, pregnant, or lactating, the recommendation is 800 IU.
The challenge is that few foods contain vitamin D. Some foods are fortified with vitamin D, but even these are thought to be insufficient in order to get your daily recommended dosage. That is why not only vegans, but omnivores alike, are prone to low levels of vitamin D.
Vitamin D3 comes from exposure to sunlight, so those living in dark environments during the winter months are susceptible to D3 deficiency.
Omega-3 Fatty Acids
There are two types of omega-3 fatty acids; essential and long chain. You are able to get essential omega-3 fatty acids (ALA) from your diet. However, long chain omega-3 fatty acids (EPA and DHA) can be made from (ALA) in your body. Thus, they are not called essential.
Long-chain omega-3 fatty acids help brain and eye function. They reduce the risk of inflammation, depression, breast cancer, and ADHD. EPA and DHA is found in animal products such as fish oil, and fatty fish like salmon.
ALA can be found in plant foods such as flax, chia, and hemp seeds, as well as walnut and soybeans.
It is recommended that the average adult consume 200-300 mg daily. Vegans tend to have 50% less EPA and DHA than omnivores. This can be substituted with algae oil. In addition, the more ALA you consume, the more likely you can raise your EPA and DHA levels.
We need iron to make new red blood cells, and carry oxygen in the blood. If you are iron deficient you run the risk of anemia, fatigue, and decreased immunity.
Women need more iron than men. The RDA recommends 18 mg of iron for women, and only 8 mg for men. If you are a pregnant woman that number goes of to 27 mg.
If you are vegan, it is recommended that you consume 1.8 times the recommended iron. Why? This is because there are two forms of iron; heme and non-heme. Heme iron can only be found in animal products, while non-heme can be found in plants.
The problem is that heme iron is more easily absorbed by the body, so if you are vegan and using the non-heme form of iron, you need to consume more.
Non-heme iron can be found in foods such as beans, peas, dried fruit, nuts, seeds, broccoli, and cauliflower.
It is important to note that too much iron is a bad thing! It can cause damage to cells, block the absorption of minerals, and even cause convulsions. that can lead to organ failure and even death!
Be sure to consult your doctor and get a blood test before increasing your iron intake.
We all know that calcium is good for strong bones. But more than that, it helps with muscle function, and heart health.
While most of us were taught when we were children that we needed to drink our milk to get strong bones, you can in fact get calcium from plant sources. These include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, and fortified plant milks.
The RDA recommends 1000 mg of calcium for the average adult, and 1200 mg for adults over 50.
Zinc helps with the function of your metabolism, immune function, and cell repair. If you are deficient in zinc, it can cause developmental problems, hair loss, and a delay in healing wounds.
It is difficult to get zinc on a vegan diet because very few plants contain a high enough amount of zinc. This is confounded by the fact that zinc is difficult to absorb in plant form because of the phytate content.
The RDA recommends 8-11 mg of zinc per day for the average adult. This increases for pregnant and lactating women.
Plant foods rich in zinc include whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds. Soaking nuts and legumes overnight helps with absorption, along with eating fermented foods like tempeh and miso.
What are the benefits of taking a multivitamin?
While it is possible to get most of your necessary vitamins and minerals from a healthy diet, it can be difficult. Consuming a healthy well balanced diet, along with a quality vegan supplement, is a good way to ensure you are getting all of the nutrients you need.
By taking a multivitamin some of the benefits you might experience include:
- Improved mood
- Increased energy
- Reduced risk of chronic disease and other conditions
- Increased immune support
- Improved muscle recovery
- Improved memory and alertness
What should you look for in a vegan multivitamin?
As mentioned above, there are 7 key nutrients that vegans are likely to be deficient in. Those include iodine, B12, D3, calcium, zinc, iron, and omega-3 fatty acids. In addition to those nutrients, the following vitamins and nutrients may be important to include in a multivitamin.
- Magnesium: There are numerous benefits of magnesium. It helps to support hundreds of chemical reactions in the body. It can improve exercise performance, reduce the risk of depression, lower risk of developing type 2 diabetes, lower blood pressure, and reduce inflammation to name a few.
- Folate/Folic Acid: If pregnant it is important to consume a pre-natal vitamin with folate and folic acid, as this helps prevent birth defects. In addition, it helps reduce inflammation in adults.
What should you avoid in a vegan multivitamin?
When purchasing a multivitamin you want to look out for animal derived ingredients if you follow a vegan diet. Not only can vitamins have non-vegan ingredients, but the capsules they are encased in are non-vegan.
Avoid Non Vegan Ingredients
- Fish oil-based DHA and EPA omega-3s
- Animal glycerin
Avoid Synthetic Sources of Nutrients
Look for vitamins that contain natural whole food sources of nutrients, rather than synthetic sources.
Synthetic ingredients include the following:
- Mono- and Diglycerides
Avoid Vitamins with more than 100% of the Daily Recommended Dosage
Many vitamins brands will show that they have 200% or more of the daily recommended dosage of a particular vitamin or mineral. In most cases you do not want to take a vitamin that has more than 100% of any recommended vitamin or mineral.
Avoid Added Artificial Ingredients
Look out for vitamins that have added sugar, oil, sweeteners, or food dyes. Keep it natural!
These ingredients may be listed as the following:
- Artificial flavors
- Food Dyes (FD&C Red #40 Lake, FD&C Blue #2 Lake, FD&C Yellow #6 Lake)
Best General Vegan Multivitamins
If you’re looking for a non-specific multivitamin that can be taken by both men and women, these are my choices. They provide you with the most popular vitamins and minerals that are essential for health and well-being.
This multivitamin only requires you take one a day! It contains all vegan ingredients with added greens. It contains your daily value of B12, zinc, iodine, and iron. However, it does not include D3 or Omega-3s, and has a low concentration of calcium. However, Deva does have an additional D3 supplement you can use in conjunction with their multivitamin.
A brand of vitamins that has been around for quite some time, it is certified gluten-free and vegan. It contains B12, iron, iodine, zinc, and a small amount of calcium. This is a good basic multivitamin.
Best Vegan Multivitamins for Women
If looking for a multivitamin specifically designed for a woman’s nutritional needs and support, these are my picks! You can find vitamins for women over 50 which helps to support menopausal symptoms. If you are not over 50, you can choose a vitamin that supports healthy skin, nails, and hair.
This multivitamin requires 4 capsules a day for optimal results. They recommend taking two in the morning, and two in the evening. It is not necessary to take with food. These vitamins also include a prebiotic. They are vegan friendly, non-GMO, caffeine free, soy free, and use no synthetic ingredients. It contains 100% of your daily recommended Iodine, plenty of B12, 91 % of the recommended Zinc, and 44% of recommended iron. It does not have added D3, or Omega-3s, and the calcium added is only 2%. They do, however, make an Omega-3 supplement you can use in conjunction with their multivitamin.
This vitamin comes in two varieties, women over 50, and a general multivitamin for women. This whole food supplement is non-GMO, soy free, and gluten-free. It is made with an organic fruit and vegetable blend. It includes many of the nutritional supplements that are needed for vegans including B12, D3, iron, iodine, and zinc. The vitamin for women over 50 does not include iron. However, it has a low concentration of calcium, and does not include Omega-3s. If choosing this multivitamin, you may want to consider an additional omega-3 or calcium supplement depending on your needs.
This multivitamin is specifically made with women in mind. It is certified vegan and organic. It helps to promote a healthy metabolism, skin and nails, heart and blood health, and sustained energy. Among other vitamins and minerals, it contains D3, B12, zinc, and iron. It does not include iodine, or calcium, and no synthetic ingredients. You only need to take one capsule a day.
Best Vegan Multivitamins for Men
If you’re on the lookout for a multivitamin specifically designed for a man’s nutritional needs, these are my picks! Both of these are designed to promote prostate health, among other concerns for men.
Performance Lab’s NutriGensis is created with men’s nutritional needs in mind. With over 17 vitamins and minerals whole-food cofactors for optimal absorption. This vitamin requires 4 capsules a day for optimal benefits. They recommend taking two in the morning and two in the evening. You do not need to take these with food. An excellent source of iron, zinc, and vitamin B12, it does not have as much calcium, and does not include vitamin D3, or omega 3’s. However, this line does have an Omega 3 supplement you can take in conjunction with their multi.
This multivitamin comes in a few varieties, men over 50, and men under 50. They use an organic fruit and vegetable blend. This vitamin supports heart, brain, and prostate health. It also helps to boost metabolism and energy, reduce inflammation, promote healthy immunity, and aid in vision, digestion, and bone strength. Among other vitamins, it includes D3, B12, iodine, and zinc. It has 15% of your daily calcium, so you may consider supplementing with an additional calcium supplement if need be.
This organic and vegan multivitamin is made for men. It promotes a healthy metabolism, sustained energy, heart health, and prostate health. Made with organic whole foods and no synthetic ingredients. It contains vitamins D3, B12, and zinc. It does not include iron, iodine, or calcium. Some of the vitamins are more than 100% of your daily recommended value.
Best Vegan Liquid Multivitamins
If you do not like to take pills, then a liquid multivitamin is a great option.
Mary Ruth’s Liquid Morning Multivitamin is vegan, and made with natural organic ingredients. In addition, there is no added sugar! It is designed for energy, beauty, and immunity. These are suitable for both men and women. They includes D3, B12, and zinc, among other vitamins and minerals. However, it does not have calcium, iodine, or iron.
An easy to take, plant-based vegan liquid multivitamin designed for energy, immunity, and stress support. It contains D3, B12, and zinc. It does not contain calcium, iodine, or iron. In addition, Yuve Liquid Multi is fortified with vitamins and minerals to boost energy, manage weight, strengthen the immune system, and prevent aging. It is suitable for both men and women.
Best Vegan Multivitamins with Probiotics
If you’re looking for a multivitamin that also includes a probiotic for gut health, these choices are a good option. They are packed with a lot which means you will need to take more than one a day!
This all natural vegan multivitamin is made with organic fruits and vegetables. It is suitable for both and women. It contains D3, B12, calcium, iodine, iron, and zinc. In addition, it includes a probiotic, and Omega-3s in the form of flax seeds. It is designed to meet your daily nutrition requirements, as well as boost immunity, and promote a healthy gut. You will need to take three capsules a day with food.
This all in one multivitamin also includes probiotics, and omega-3s! If you want one vitamin that covers it all, this is a good choice! It also has essential nutrients that vegans need to thrive including D3, B12, iodine, and zinc. However, it does include more than 100% of your daily recommended dosage in some of the categories. However, this is not a one and done vitamin. You have to take three tablets together once a day with a meal.
Kids Vegan Multivitamin
When looking for a vegan kids multivitamin it’s important to find one that your kids will actually like! These vitamins come in vegan gummies, and chewables that don’t have any added sugar or animal ingredients.
These gummies are non-GMO, vegan, gelatin free, pectin free, gluten-free, and sugar free. They come in three flavors that kids will love; strawberry, papaya, and super punch. They are designed to give your kids an immune boost! They contain D3, B12, iodine, and zinc, among other typical vitamins such as A, C, and E.
With 12 vitamins, and 10 minerals for proper growth and development, it’s an easy chewable multivitamin for kids. Free of any animal products, and free of added sugar. It has a natural taste, and a whole food blend of fruits and vegetables. It contains vitamins A, C, D2, E, B6, and B12, among other minerals.
A delicious vegan gummy with no artificial flavors, colors, or synthetic ingredients. Formulated with essential nutrients and antioxidants to support kids’ health. It has a great berry taste kids will love. Formulated with B12, D3, and vitamin C.
Other Vegan Supplements to Consider
These vegan Omega-3 supplements use algae as their source for DHA and EPA. Omega-3’s help provide support to your brain, muscles, heart, and eyes. The recommended dosage is two capsules a day. The total omega-3 fatty acids provided are 1100 mg, with 600 mg of DHA, and 300 mg of EPA.
Freshfield makes plant-based vegan supplements. They are certified plastic neutral. In addition, they only include the essential ingredients you need, no fillers, or synthetic ingredients. They have a wide variety of supplements depending on your needs, however, the one I recommend the most is their Vegan Omega-3. It’s a algae based with DHA and DPA. The recommended dosage is 2 capsules a day. Omega-3s help to boost your cognitive health.
This vegan prenatal vitamin has everything you need, and none of the added fillers you don’t. It’s an excellent vitamin to take while you’re trying to conceive, while you’re pregnant, and even after you’ve conceived. It contains folate which is essential for fetal development, as well as iron, B vitamins, and a blend of probiotics, and enzymes to help with digestion and a healthy microbiome.
Check out these other helpful vegan guides!
- Best Vegan Hair Products
- 10 Best Plant-Based Diet Books
- Top 10 Best Vegan Gift Baskets
- 10 Essential Vegan Kitchen Tools
- Plant-Based Snacks You Can Buy at the Store
I hope this list helps you find the best vegan multivitamins for you. Please be sure to consult your doctor before starting any supplement program.
If you found this post to be helpful, or you have any further questions, please comment below. You can also follow me on Facebook, Instagram, and Pinterest for more plant-based tips and family recipes your whole family will enjoy!