If you follow a vegan or vegetarian diet, you know how challenging it can be to find supplements that support your health needs. Or maybe you have specific food sensitivities or restrictions that make it hard to find supplements that are free from top allergens. In any case, you don’t have to settle for poor-quality dietary supplements. In fact, some of the most innovative formulations are fully vegan-friendly!*
In this article, we’ll explore the top three vegan vitamins that provide important nutrients and health benefits. Whether you eat a vegan diet, or simply need thoughtfully-formulated products, this will give you the simple guidance you need to select the best products for you.*
Common Nutrient Deficiencies of Vegan Diets
Plant-based diets can be incredibly healthful. Substantial research demonstrates how vegan diets that eliminate all animal products can:1,2,3,4
- Reduce the risk of chronic conditions
- Support lower body mass index (BMI)
- Reduce fasting glucose and improve insulin resistance
- Encourage healthy cholesterol
- Support liver health
- Promote heart health and balance blood pressure
Even with so many health advantages, because vegan diets exclude all dairy products and foods from animal sources, some essential nutrients are impossible to get from vegan foods alone. Researchers note that the most likely nutrient deficiencies associated with vegan diets are:3,5,6,7*
- Calcium
- Vitamin D3
- Vitamin B12
- Vitamin K2
- Vitamin A
- Iodine
- Heme iron
- Zinc
Most healthcare providers recommend that those who follow vegan diets consult with dietitians or nutritionists to ensure that basic nutrient needs are met. Ensuring adequate nutritional intake is important for healthy blood cells, bone health, thyroid function, and anemia prevention.*
3 Vegan Supplements That Anyone Can Take
Whether you follow a vegan food plan or you have other sensitivities, these are three top supplement formulations that offer general health benefits and optimized wellness support.*
1. Essential Omega Fatty Acids + SPMs
Vegans do not eat fish, and vegetarians or those with shellfish or seafood allergies may not be able to consume omega-3 fatty acids from food or fish oil supplements. Yet these essential fats support heart and brain health and are necessary for proper inflammatory responses in the body.*
Some plant-based foods do provide some omega-3s like alpha-linolenic acid (ALA) which can be partially converted into DHA and EPA. ALA is primarily found in walnuts and flaxseed oil.3*
ALA cannot be used for the same benefits as omega-3s from fish oil. However, modern innovation has found that omega-3s can be extracted from algae. Vital Nutrients formulated the first-of-its-kind vegan omega-3 supplement from algal oil. Ultra Pure Vegan Omega SPM+ is not just any omega-3 supplement. It also contains specialized pro-resolving mediators (SPMs) that provide biological activity up to 5X greater than typical fish oil supplements.^*
SPMs are also known as resolvins. They are now thought to be the most active component of omega-3s, primarily responsible for fish oil’s reputation of moderating pain and inflammation in the body.8,9*
Ultra Pure Vegan Omega SPM+ provides these resolvins, which surpass traditional fish oil to encourage cardiovascular health, optimal immune system activation, and cognitive focus. Each serving provides 400 mg of omega-3s, formulated in the triglyceride form to support better tolerance and absorption. For those who are sensitive, they are also free from all major allergens, are gluten-free, and do not contain sweeteners, binders, fillers, or GMOs.^*
2. Vegan Digestive Enzymes
Digestive enzymes break down proteins, fats, and carbohydrates so that your body can effectively use them for energy. While your body makes enzymes, there are many reasons why additional supplementation can improve digestive function. Pancreatic enzymes, in particular, are necessary for optimal digestion. But most pancreatic enzyme supplements are made from animal products.*
Vegan diets contain many whole foods, like whole grains, chia seeds, cereals, soybeans, and legumes that provide substantial health benefits. But they are also high in fiber. Some people may struggle to effectively digest these foods, noticing side effects like indigestion, gas, or bloating. Vegan diets can lead to irritable bowel symptoms when fiber cannot be effectively broken down.10*
But you don’t need animal-sourced enzymes to promote optimal digestion. Vegan Pancreatic Enzymes contain no animal ingredients. Taken with meals, they support optimal digestion and healthy function of digestive organs like the stomach, pancreas, and small intestine. They also encourage better nutrient absorption, bowel regularity, gallbladder function, gastric emptying, and a healthy immune system.*
3. Adrenal & Cortisol Support*
Stress and tension seem to be everywhere in modern life. While vegan diets provide health benefits, they also provide lower levels of vitamin B than animal-sourced diets. B vitamins are essential for your body to maintain healthy stress responses. Vitamin B12 can be found in some nutritional yeast products, but B12 deficiency is one of the most frequently reported complications of a vegan food plan.11*
Vegan multivitamin support can be beneficial along with vitamin B supplementation. But for many, this is not enough direct support for balanced adrenal and cortisol responses. Adaptogen nutrients, like ashwagandha, are effective for modulating the communication between the brain and the adrenal glands, as well as supporting a more even response to tension triggers. In particular, ashwagandha may help to activate receptors in the central nervous system to help balance adrenal cortisol production and release.12,13*
Cortisol Balance was formulated with nutrients that nourish healthy hormone and metabolic balance, which can support stress resilience. These nutrients also support the CBD endocannabinoid system, which plays a major role to regulate the balance between the brain, immune system, and metabolic systems. Basically, it helps your body adapt when life hands you just a little too much.*
Cortisol Balance contains evidence-based nutrients like Ashwagandha, Rhodiola rosea, Boswellia, and Copaiba oil, in addition to B vitamins, Magnesium, and Vegan Omega-3s that work synergistically to help your adrenals and cortisol levels to recover, reset, and rebalance. Check out our full line of Cortisol Supplements, or Learn more here.*
Summary
Whether you follow a vegan diet or you have dietary restrictions that need specialized support, vegan supplements are an essential wellness staple. A healthy diet only works if your body can break down the foods you eat, and if your body has the tools that it needs to regulate the inflammatory response properly. Even a great diet can fall short in adaptogenic nutrients that nourish the body’s intricate stress management system.*
With targeted support, you can ensure that your vegan diet provides everything that your body needs for optimal well-being.*
Explore our premium collection of vegan supplements here.
If you enjoyed this blog, you may also like these:
Navigating Nutrient Deficiencies in the Vegan Diet: What You Need to Know
Omega-3 Fatty Acids and the Vegan Diet
Calci-Yum: How to Get Calcium on the Vegan Diet
Vitamin B12 and the Vegan Diet
Your Complete Vegan Guide to Digestive Enzymes
References
1. The Journal of Nutrition. (2018). PMID: 30418560
2. Journal of the American Heart Association. (2019). PMID: 31387433
3. The American Journal of Clinical Nutrition. (2009). PMID: 19279075
4. Medical Hypotheses. (2003). PMID: 12699704
5. Journal of Dance Medicine & Science. (2018). PMID: 29510788
6. Medicina. (2020). PMID: 32098430
7. Nutrients. (2022). PMID: 35010904
8. Nature Reviews: Immunology. (2016). PMID: 26688348
9. Circulation Research. (2020). PMID: 31829100
10. PLoS One. (2017). PMID: 28841661
11. Nutrients. (2016). PMID: 27916823
12. Nutrients. (2021). PMID: 34445021
13. Cureus. (2019). PMID: 32021735
*These statements have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.
^The DHA- and DPA-specific specialized pro-resolving mediators (SPMs) in Ultra Pure® Vegan Omega SPM+ offer up to 5X greater biological activity compared to traditional omega-3 supplements*
The information contained in this article is for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
