A plant-based diet is packed with health benefits, such as improved heart health, weight management, and a reduced risk of chronic diseases. However, transitioning to or maintaining a plant-based lifestyle may require some attention to ensure you’re getting all the essential nutrients your body needs. While plant-based diets are naturally rich in vitamins, minerals, and fiber, there are certain nutrients that can be more challenging to obtain from plants alone.
To maintain optimal health, supplementing your diet with certain vitamins and minerals can fill in the gaps and help prevent nutrient deficiencies. Here are the best supplements to consider when following a plant-based diet.
1. Vitamin B12
Why It’s Important:
Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. It is naturally found in animal products, so it can be difficult for vegans and plant-based eaters to get enough of this vitamin from food alone. A B12 deficiency can lead to fatigue, weakness, and neurological issues.
How to Supplement:
The best way to ensure you get enough vitamin B12 on a plant-based diet is through fortified foods (like plant-based milk, breakfast cereals, and nutritional yeast) or supplements. Look for a supplement with at least 250–500 mcg per day, as this is an effective dose to prevent deficiencies.
2. Vitamin D
Why It’s Important:
Vitamin D is crucial for bone health, immune function, and calcium absorption. While the body can produce vitamin D when exposed to sunlight, those living in areas with limited sun or who spend most of their time indoors may need a supplement. Vitamin D2 is plant-based, while D3 is typically derived from animal sources, so vegans should choose D2 or vegan D3 derived from lichen.
How to Supplement:
Aim for 600–800 IU per day of vitamin D, especially in the winter months or if you’re not getting enough sun. Vitamin D is found in some fortified plant-based milk and cereals, but supplementation is often necessary for those following a strict plant-based diet.
3. Omega-3 Fatty Acids (EPA & DHA)
Why It’s Important:
Omega-3 fatty acids, particularly EPA and DHA, are essential for brain health, reducing inflammation, and supporting heart health. These fats are primarily found in fatty fish, but plant-based sources like flaxseeds, chia seeds, and walnuts contain ALA (alpha-linolenic acid), which must be converted into EPA and DHA by the body. However, this conversion is inefficient, making supplementation important for optimal health.
How to Supplement:
Plant-based omega-3 supplements typically come from algae oil, which is the direct source of EPA and DHA. Look for supplements with 200–300 mg of combined EPA and DHA per day.
4. Iron
Why It’s Important:
Iron is essential for transporting oxygen in the blood and preventing anemia. While plant-based foods like lentils, beans, and spinach contain iron, it is in the non-heme form, which is not absorbed as efficiently as heme iron found in animal products. This means vegans may need more iron than those eating animal products.
How to Supplement:
If you’re concerned about low iron levels or are at risk for iron deficiency, a supplement may be necessary. Choose a supplement with 18 mg of iron per day. It’s best to take iron with vitamin C, as it enhances absorption. Keep in mind that taking too much iron can cause constipation or digestive issues, so always consult with a healthcare professional before supplementing.
5. Calcium
Why It’s Important:
Calcium is essential for strong bones and teeth, and it plays a role in muscle function and nerve transmission. While many plant-based foods like leafy greens, tofu, and almonds contain calcium, some of these foods also contain compounds that can inhibit calcium absorption, such as oxalates.
How to Supplement:
If you’re not getting enough calcium from fortified foods or plant-based sources, supplementation may be necessary. Aim for 1,000–1,200 mg per day. If you take a calcium supplement, ensure it contains magnesium and vitamin D for better absorption and bone health.
6. Zinc
Why It’s Important:
Zinc is involved in immune function, protein synthesis, wound healing, and DNA synthesis. While plant-based sources like beans, lentils, and seeds contain zinc, the bioavailability is lower than that of animal-based sources. Zinc deficiencies can lead to a weakened immune system and slower wound healing.
How to Supplement:
For optimal absorption, look for zinc supplements that provide 10–15 mg per day. Vegans are particularly at risk of zinc deficiency, so it may be wise to include a supplement if you’re not consuming zinc-rich foods regularly.
7. Iodine
Why It’s Important:
Iodine is essential for thyroid function and regulating metabolism. While iodine is found in sea vegetables like nori, kelp, and dulse, the amount can vary depending on the soil and water where these plants are grown. Since iodine is not naturally abundant in many plant-based foods, supplementation might be necessary to avoid deficiencies.
How to Supplement:
If you do not consume sea vegetables regularly, a supplement containing 150 mcg of iodine per day can help maintain healthy thyroid function. Be cautious, however, as excessive iodine intake can lead to thyroid problems.
