Best Vegan Multivitamins for Women, Men, and Kids: 2023 Guide

Are you looking for the best vegan multivitamins on the market today? You’ve come to the right place! Finding a vegan multivitamin for whole-body health can be tricky, but it is possible!  In this post, I provide you with my top choices for the best multivitamins that are vegan-friendly and provide vegans with the nutrients and minerals they need to thrive! Whether you are male or female or looking for a vegan-friendly multivitamin for your child, there is something for everyone on the list!

Jump to:

• Do vegans need to take a daily multivitamin?
• Are Vegan Multivitamins Effective?
• What essential vitamins and minerals are difficult to consume on a vegan diet?
• What are the benefits of a plant-based multivitamin?
• What ingredients should you look for in a vegan multivitamin?
• What ingredients should you avoid in a vegan multivitamin?
• Best General Vegan Multivitamins for Men or Women
• Best Vegan Multivitamins for Women
• Best Vegan Multivitamins for Men
• Best Vegan Liquid Multivitamins for Women or Men
• Best Vegan Multivitamins for Men or Women with Probiotics
• Best Vegan Multivitamin for Kids
• Other Vegan Supplements to Consider for Men and Women
• Check out these other helpful vegan guides!

I have been a vegetarian since I was fifteen years old, and 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 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 I have been vegetarian and vegan, I have never been deficient in either iron or B12! However, not all bodies are created equal!  I credit this not only to a healthy diet but also to a fantastic vegan multivitamin. A vegan multivitamin can help supplement your plant-based diet to ensure you get all the essential vitamins you need.

Nutrient deficiency is a legitimate concern, not just for vegans but for everyone!

Taking a multivitamin to help ensure you supply your body with its daily needed nutrients is a good option for some. It is, however, not a substitute for a healthy and well-balanced diet! It is important to remember that a multivitamin should only be used to supplement your already healthy diet.

Nevertheless, if you are beginning your research to find the best vegan multivitamins, you likely have several 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 vegan vitamins? What about taking an additional supplement?

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 a high-quality supplement that is right for you. This comprehensive list will include vegan multivitamin options for men, women, and even kids. There are many vegan multivitamin brands to choose from, which can be overwhelming. But I will go over what to look for and what not to look for. In addition, I will tell you a few of my favorites for men, women, and kids. It is important to remember that everyone is different, and our bodies all have different needs. Consider your nutritional intake and deficiencies when choosing a vegan multivitamin from the list, and be sure to read through the common questions before making your choice.

Note: The information contained in this post is based on my research, manufacturer claims, ingredient lists, and my own 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 comes down to if you have any nutritional deficiencies. Multivitamins can help fill the void of things you may be missing in your diet and provide you with the essential vitamins you need.

If you follow a healthy diet and consume lots of fruits, vegetables, whole grains, legumes, nuts, and seeds, you will likely get most of the necessary nutrients. A multivitamin should never be a substitute for a healthy, well-balanced diet.

When you plan your meals to ensure you consume nutrient-rich foods, you will likely not need to take many supplements.

Are Vegan Multivitamins Effective?

Because many essential vitamins are found in animal-derived foods, they can be difficult to consume on a vegan diet. Vegan multivitamins that contain many of these vitamins can help you fill the void in your nutrition and can help improve your overall health. These plant-based vitamins can help ensure you are getting all the essential vitamins your body needs!

Vegan multivitamins effectively supplement a well-balanced, vegan diet in men, women, and kids. I’ll review some essential vitamins and minerals that are difficult to consume on a vegan diet and some of the best multivitamins that contain these essential vitamins.

What essential vitamins and minerals are difficult to consume on a vegan diet?

While most of the nutrients you need can be consumed on a well-balanced vegan diet, there are 7 vitamins and minerals that vegans may need to supplement.

Iodine

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 vegan-friendly multivitamin or supplement with iodine is a good idea.

Vitamin B12

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 humans need.

There are foods fortified with B12, such as plant milk, 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.

If you feel that your diet lacks these foods, look for a vegan multivitamin containing B12.

Vitamin D3

D vitamins are essential to help absorb calcium, bone growth, and immunity. In addition, it affects 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 insufficient to get your daily recommended dosage. That is why vegans and 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.

Because vitamin D3 is not in many foods, and it may be difficult to find sun exposure in the winter months, if you think that this is something you are deficient in, look for a vegan multivitamin that contains vitamin D3.

Omega-3 Fatty Acids

There are two types of omega-3 fatty acids; essential and long chain. You can 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 are found in animal products such as fish oil and fatty fish like salmon.

ALA can be found in plant foods such as flax, chia, hemp seeds, 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.

If you do not have many of these ALA seeds in your diet, or walnuts or soybeans, you may want to choose a vegan multivitamin containing ALA.

Iron

We need iron to make new red blood cells and carry oxygen in the blood. If you are iron deficient, you risk 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 up 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 in plants.

The problem is that the body more readily absorbs heme iron, 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 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!

Consult your doctor and get a blood test before increasing your iron intake.  If it is found that you do need higher iron levels and you cannot incorporate it into your diet, your doctor may recommend that you find a vegan multivitamin that contains iron.

Calcium

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 milk.

The RDA recommends 1000 mg of calcium for the average adult and 1200 mg for adults over 50.

If you do not eat enough of these foods to get the recommended amount of calcium, look for a vegan multivitamin that contains calcium.

Zinc

Zinc helps with your metabolism, immune function, and cell repair. Being deficient in zinc can cause developmental problems, hair loss, and a delay in healing wounds.

Getting zinc on a vegan diet is challenging because very few plants contain enough zinc. This is confounded by zinc being difficult to absorb in plant form because of the phytate content.

The RDA recommends 8-11 mg of zinc daily for the average adult. This increases for pregnant and lactating women.

Plant foods rich in zinc include whole grains, wheat germ, tofu, sprouted bread, legumes, nuts, and seeds. Soaking nuts and legumes overnight helps with absorption, along with eating fermented foods like tempeh and miso.

If you do not have enough of these foods in your diet, consider looking for a vegan multivitamin that contains zinc.

What are the benefits of a plant-based multivitamin?

While it is possible to get most of your necessary vitamins and minerals from a healthy diet, it can be challenging. Consuming a well-balanced diet and a quality vegan supplement is an excellent way to ensure you are getting all the nutrients and essential vitamins you need.

By taking a multivitamin, some of the benefits you might experience include the following:

• Improved mood
• Increased energy
• Reduced risk of chronic disease and other conditions
• Increased immune support
• Improved muscle recovery
• Improved memory and alertness
• Reduced stress and anxiety
• Aids in brain Health
• Healthier hair, skin, and nails

What ingredients should you look for in a vegan multivitamin?

As a vegan, you probably consume a lot of vegetables. Because of this, you may not be deficient in many of the vitamins in mainstream multivitamins. However, because we are vegan, we are susceptible to different deficiencies, like the ones listed above. As mentioned above, there are seven key nutrients that vegans are likely to be deficient in. These include iodine, B12, D3, calcium, zinc, iron, and omega-3 fatty acids. In addition to those nutrients, the following vitamins and nutrients may be essential 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 the risk of developing type 2 diabetes, lower blood pressure, and reduce inflammation to name a few.
• Folate/Folic Acid: If pregnant, consuming a pre-natal vitamin with folate and folic acid is essential, as this helps prevent birth defects. In addition, it helps reduce inflammation in adults.

What ingredients 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. Trying to figure out what a vegan multivitamin should contain and what should be left out can be confusing, but hopefully, this list can help!

Avoid Non-Vegan Ingredients

• Lanolin
• Fish oil-based DHA and EPA omega-3s
• Carmine
• Gelatin
• 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:

• Sorbitol
• Mannitol
• Carrageenan
• Mono- and Diglycerides

Avoid Vitamins with more than 100% of the Daily Recommended Dosage

Many vitamin brands, even vegan-friendly 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 are typically not vegan-friendly multivitamins.

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)
• Aspartame

Best General Vegan Multivitamins for Men or Women

If you’re looking for a non-specific multivitamin that both men and women can take, these are my choices. These multivitamins provide you with the most popular vitamins and minerals that are essential for health and well-being. I have based all of my recommendations on this list on the reputability of the company, the ingredients, common vegan deficiencies, and their contribution to overall health. I also kept the taste and ease of taking into consideration.

Future Kind Essential for Vegans

This multivitamin contains the essential nutrients that many vegans do not naturally consume in their diet, including B12, Vitamin D2, and Omega-3. These three essential nutrients enhance energy and immunity. Two capsules are recommended per day. They are easy to swallow and have a nice citrus scent.

Complement Essential Vegan Nutrients

Complement Plus consists of just the essential hard-to-get nutrients clinically proven to be lacking from most plant-based diets and nothing else. Vitamins like B12, D3, and K2, plus DHA/EPA omega-3s, magnesium, iodine, zinc, and selenium, are all essential for long-term health and well-being. These eight hard-to-get nutrients help with everything from heart and brain function to better sleep, improved mood, and more energy. Combining that with a healthy plant-based diet empowers you to thrive not just today but for the long term.

Deva Vegan Multivitamin

This multivitamin only requires you to take one a day! It contains all vegan ingredients with added greens. It contains your daily B12, zinc, iodine, and iron value. However, it does not include D3 or Omega-3s and has a low calcium concentration. However, Deva has an additional D3 supplement you can use with their multivitamin.

Country Life Max for Vegans

It is certified gluten-free and vegan, a brand of vitamins that has been around for quite some time. It contains B12, iron, iodine, zinc, and a small amount of calcium. This is an excellent basic multivitamin.

Best Vegan Multivitamins for Women

These are my picks if you’re looking for a vegan multivitamin specifically designed for a woman’s nutritional needs and support! 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 promotes healthy skin, nails, and hair.

Ritual Multivitamin for Women

Ritual Multivitamins are more than just a supplement; they are a carefully crafted solution designed to bridge the gap between what we need and what we get from our diets. Built upon a foundation of scientific research and transparency, Ritual aims to provide you with essential nutrients in their most bioavailable and traceable forms. Each bottle comes with a clear list of traceable ingredients, and the comprehensive website offers detailed information about each nutrient’s sourcing, quality, and benefits. They also offer different formulas based on time of life, including 18+, 50+, prenatal, and post-natal.

First Day Women’s Multivitamin

Use code KEEP10 for 10% off your order.

These vegan multivitamin gummies for women use organic fruits and veggies. They’re non-GMO, gluten-free, and have no artificial ingredients or additives. They are allergen-free too! These vitamins have a tart citrus flavor that is quite delicious. But the best part about these vitamins designed specifically for women is that they contain vitamins A, B1, B2, B6, B9, B12, C, D3, and K. As well as minerals such as magnesium, zinc, and biotin. They also don’t overload their vitamins with excessive amounts of each vitamin. You can rest assured that you are getting 100% of your daily vitamins and no more! They ship for free and reduce waste. Once you get your first bottle, your monthly vitamins come in a small pouch to refill your bottle. These vitamins don’t contain calcium or omega-3s, so you may want to consider taking an additional supplement for these nutrients.

Naturelo One Daily Multivitamin

This vegan-friendly vitamin comes in two varieties, for 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 nutritional supplements for vegans, including B12, D3, iron, iodine, and zinc. The vitamin for women over 50 does not contain iron. However, it has a low calcium concentration and does not include Omega-3s. If you choose this multivitamin, you may consider an additional omega-3 or calcium supplement depending on your needs.

Garden of Life Multivitamin for Women

A multivitamin specifically made with women in mind. It is certified vegan and organic. It helps to promote healthy metabolism, skin and nails, heart and blood health, and sustained energy. It contains D3, B12, zinc, and iron, among other vitamins and minerals. 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

Need a multivitamin specifically designed for a man’s nutritional needs? These are my top picks! Each of these brands is vegan friendly and supports whole-body men’s health. They are also designed to promote prostate health, among other male concerns.

First Day Multivitamin For Men

Use code KEEP10 for 10% off your order.

The First Day Men’s Multivitamin is made with organic fruits and vegetables. It’s certified vegan, gluten-free, non-GMO, and doesn’t contain common allergens. Their gummies have a nice flavor without tons of sugar added. If you don’t like swallowing big pills, this is the way to go! Their gummies contain Vitamins A, B1, B2, B6, B9, B12, C, D3, and K. The difference between men’s and women’s multivitamins is that men’s vitamins are formulated for a man’s nutritional needs. These vitamins do not have added omega-3s or calcium, so you may want to consider adding supplement for these nutrients.

Naturelo Whole Food Multivitamin for Men

This vegan-friendly 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, reduces inflammation, promotes healthy immunity, aid in vision digestion, and strengthens bones. Among other vitamins, it includes D3, B12, iodine, and zinc, and has 15% of your daily calcium, so you may consider supplementing with an additional calcium supplement if need be.

Garden of Life Multivitamin for Men

An organic and vegan multivitamin made for men. It promotes a healthy metabolism, sustained energy, heart, 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 vitamins are more than 100% of your daily recommended value.

Best Vegan Liquid Multivitamins for Women or Men

If you do not like to take pills, then a liquid multivitamin is a great option.

Healthycell Vegan Essentials

Use code KTP15 for 15% off your order.

A liquid multivitamin formulated for a vegan diet suits both men and women. Add it to your smoothie, stir into your oatmeal, mix into a cup of water, or sip straight from the pouch. These great-tasting liquid vitamins include all the essentials for brain health, muscles, strong bones, shiny hair, vibrant skin, healthy nails, and immunity, giving you a natural energy boost. You will get immune support with vitamin C, vitamin D3, vitamin A, zinc, iron, and selenium. Manganese, vitamin D3, and iron support strong bones. Biotin, vitamin E, and vitamin D3 for healthy skin. Biotin, vitamin D3, vitamin A, zinc, and selenium for healthy hair, and amino acids and protein metabolism cofactors for strong muscles. All ingredients are natural and vegan! For a more in-depth review of Healthycell, visit my Healthycell Review.

Mary Ruth’s Liquid Morning Multivitamin

Mary Ruth’s Liquid Morning Multivitamin is vegan and made with natural organic ingredients. In addition, there is no added sugar! Designed for energy, beauty, and immunity. These are suitable for both men and women. They include D3, B12, and zinc, among other vitamins and minerals. However, it does not have calcium, iodine, or iron.

Yuve Vegan Liquid Daily Multivitamin

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 for Men or Women with Probiotics

If you’re looking for a vegan multivitamin with a probiotic for gut health, these choices are a good option. These multivitamins are packed with a lot, so you will likely need to take more than one a day! The best part? They are all vegan-friendly!

Future Kind Complete Vegan Multivitamin with Probiotics

This vegan multivitamin has 42 raw fruits and vegetables that comprise its vitamins and nutrients and includes all the vitamins and minerals vegans need to thrive. In addition, it has added probiotics and enzymes that help to support digestion, heart health, and immunity.

Whole Food Multivitamin Plus Probiotics

This is an all-natural vegan multivitamin made with organic fruits and vegetables. It is suitable for both men 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. Designed to meet your daily nutrition requirements, boost immunity, and promote a healthy gut. You will need to take three capsules a day with food.

Abundant Earth Whole Food Elite

This all-in-one multivitamin also includes probiotics and omega-3s! This is a good choice if you want one vitamin that covers it all! It also has essential nutrients, both men and women, that vegans need to thrive, including D3, B12, iodine, and zinc. However, it includes more than 100% of your daily recommended dosage in some categories. However, this is not a one-and-done vitamin. You have to take three tablets together once a day with a meal.

Best Vegan Multivitamin for Kids

When looking for vegan kids’ multivitamins, it’s crucial 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 are suitable for even your pickiest little ones!

Future Kind Vegan Organic Kids Multi

These gelatin-free vegan gummy multivitamins for kids have essential nutrients such as vitamin D, C, B12, iodine, and zinc. They come in fruity flavors such as strawberry, lemon, and orange. They are organic and non-GMO.

First Day Kids Multivitamin

Use code KEEP10 for 10% off your order.

The First Day Kids multivitamin is my kids’ favorite! They have been taking this vitamin regularly and look forward to the morning when they get their daily vitamin. They taste great! Not only do they taste great, but as a mom, you can feel good about giving your child a vitamin that will do their bodies good! These vitamins are made with organic fruits and vegetables making them vegan-friendly. They have 8-% less sugar than other kids’ vitamins, and they are completely vegan, organic, non-GMO, and allergen-free. They are not overloaded with vitamins, either. Too much of any one particular vitamin is not good for your child. They include nine essential vitamins: A, B1, B2, B6, B9, B12, C, D3, and K2. The first subscription comes in a cute bottle, and the proceeding subscriptions are delivered in a small pouch to reduce waste. These vitamins help with healthy growth and development, brain function, immunity support, and emotional development. They also make a vitamin specifically for Teens!

Mary Ruth’s Kids Vegan Multivitamin Gummies

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—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.

Veg Life Vegan Kids Multiple

With 12 vitamins and ten minerals for proper growth and development, it’s an easily 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.

Garden of Life Kids Multi Gummies

A delicious vegan gummy with no artificial flavors, colors, or synthetic ingredients. It is formulated with essential nutrients and antioxidants to support kids’ health. It has a great berry taste kids will love. It is formulated with B12, D3, and vitamin C.

Other Vegan Supplements to Consider for Men and Women

NATURESAGE Clary Sage Pure Omega-3 Capsules

These non-GMO, vegan, and gluten-free capsules are made with clary sage seed oil which provides omega-3, 6, and 9. In addition, it has added vitamin E, polyphenols, and sterols. Clary sage seed oil is an excellent source of Omega 3, which is related to many health benefits, including proper cellular function, heart health, cognition, inflammation management, and much more. These vegan multivitamins are suitable for both men and women.

Garden of Life Vegan Prenatal Vitamin

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 organic ginger and lemon peel to help fight nausea.

Check out these other helpful vegan guides!

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!