What vitamins do vegans need? Food sources and supplements
Eating vegan can take a little rethinking, from finding a milk alternative you like in tea to deciding what goes into a filling lunch. Then there's the advice about supplements, which can make an ordinary food shop feel like a nutrition exam.
Start with the food you eat most weeks. B12 needs a dependable source from fortified foods or supplements, and UK vitamin D advice applies to vegan diets too. Beyond that, there isn't one list of vitamins for vegans that fits every person.
This is general guidance for adults. Your health, existing treatment and life stage may call for a different approach.
At a glance
- Plan a reliable source of B12 through fortified foods or supplements.
- UK vitamin D advice applies to vegan diets too.
- Look for B12, calcium, iodine and vitamin D separately on food labels.
- Use your usual serving and eating habits when checking what a food contributes.
- Look for ingredients that appear in several supplements you take.
- Your diet, health and existing treatment affect the advice you need.
Do vegans need supplements?
They can have a place. The NHS vegan diet guidance includes fortified foods and supplements as part of a varied diet. B12 needs a reliable source; vitamin D has its own UK recommendations.
For other nutrients, look at your regular food choices before adding a supplement. Calcium, iodine and iron are minerals, so we'll cover those alongside the vitamins.
Vegan vitamin and mineral sources: a quick guide
“Fortified” means nutrients have been added. It's a word worth looking for on the packet, although you'll still need to check which nutrients are listed and how much the product contains.
| Nutrient | Vegan sources to check |
|---|---|
| Vitamin B12 | Cereals, plant drinks and nutritional yeast with added B12, or a suitable supplement |
| Vitamin D | Some fortified foods, alongside the UK advice about supplements |
| Iodine | Plant drinks or other foods specifically fortified with iodine |
| Calcium | Calcium-fortified plant drinks, calcium-set tofu and foods such as kale |
| Iron | Beans, lentils, nuts, wholegrains and iron-fortified cereals |
Vegan B12 sources: look for added B12
With B12, look for fortified foods or a suitable supplement. Nutritional yeast is a good example of why the small print matters: check that B12 has been added before counting it as a source.
The British Dietetic Association's plant-based diet guide explains the options for adults. Once you've found a food with added B12, think about how often you eat it.
The amount printed on a cereal box tells you little about your intake if the box mostly stays in the cupboard.
If fortified foods aren't a dependable part of your meals, a B12 supplement can provide a reliable source. Ask a pharmacist or registered dietitian if you need help choosing an approach. A diagnosed deficiency needs its own treatment advice.
Vegan vitamin D: follow the UK seasonal advice
Vitamin D advice isn't specific to vegan eating. During autumn and winter, the NHS advises everyone to consider a daily supplement containing 10 micrograms. People with little sunlight on their skin, and people with darker skin, may need to consider it all year. The NHS vitamin D guidance sets out the recommendations and exceptions.
Check vegan suitability on the pack as well as the amount per dose. Already have vitamin D on prescription? Keep to your clinician's instructions; general advice about preventing a low level shouldn't change a treatment dose.
Our guide to low vitamin D despite supplements covers what to consider if you're already taking it and have had a low result.
Iodine: does your plant drink contain it?
A carton can list calcium and B12 yet contain no added iodine. Look for iodine by name. The NHS iodine guidance says people following a strict vegan diet may want to consider fortified foods or a supplement, with professional advice before supplementation.
Check what you already get before adding iodine. High intake can affect how the thyroid works, so this is a decision to discuss rather than an extra bottle to pick up automatically.
Vegan calcium sources: check the carton and the tofu packet
Calcium-fortified plant drinks and calcium-set tofu can contribute calcium. For tofu, the ingredients and nutrition information are useful places to look. The name on the front won't tell you how much calcium is in it.
Then consider the serving. A splash of plant drink in tea contributes a different amount from the same drink used in a bowl of cereal. Read the label alongside what you usually pour.
Vegan iron sources: think about the whole meal
Beans, lentils, nuts, wholegrains and fortified cereals are useful vegan iron sources. Your body absorbs plant iron less readily than iron from meat, but vitamin C with the meal helps. Think peppers with a lentil dish, or fruit alongside fortified cereal. NHS guidance also advises avoiding tea and coffee during or after main meals to help iron absorption.
There's no need to do the maths over every plate. Eating vegan doesn't, on its own, mean you need iron tablets. If you're having your iron status investigated, it helps to understand that haemoglobin and ferritin answer different questions.
Zinc and selenium matter too, as do omega-3 fats. For a broader look at vegan eating, including nutrients beyond this vitamin and mineral list, see the British Nutrition Foundation's vegetarian and vegan diet guidance.
Fortified foods: check the label, then your routine
Pull out a few foods you buy regularly. These will give you a more useful starting point than a carefully planned menu you rarely get round to making.
| Food you use | Check on the label |
|---|---|
| Plant drink | Look for B12, calcium, iodine and vitamin D individually. Check amounts for the serving you actually drink. |
| Breakfast cereal | Check added nutrients and the amount per serving. Include the plant drink you add. |
| Nutritional yeast | Look for added B12. Check each packet; fortification varies. |
| Plant yoghurt or spread | Check added nutrients. A dairy alternative does not automatically match the vitamin and mineral content of dairy. |
Next to each food or supplement you use regularly, note the nutrient amount on the label, your usual serving and how often you have it. An amount listed per 100 ml needs to be read against what you drink. On a supplement, check the stated serving too: it might mean several tablets.
Keep the labels with your notes. You've now got a record of where nutrients come from, which a registered dietitian can work through with you. It doesn't confirm that your diet meets all your needs or that you absorb nutrients normally.
Will a vegan multivitamin cover everything?
Read what it contains before deciding. The name “multivitamin” doesn't mean every nutrient is included, and its contribution depends on the amounts listed and the rest of your diet.
Check it against anything else you take. A B12 tablet, a multivitamin and a separate vitamin D product may contain some of the same ingredients. Too much vitamin D or iodine can cause harm. If you're unsure about combining products, bring the labels to a pharmacist or registered dietitian and keep taking prescribed treatment as directed while you ask.
What can change your supplement needs?
Some suggested food sources may simply be off the menu for you. If you avoid soya, nuts or several other food groups, mention that when asking about supplements. The advice needs to fit what you can eat.
Food isn't the only consideration. NHS information on causes of B12 deficiency describes medicines and absorption problems as well as low dietary intake. Adding a supplement may not address the reason for a low level, so mention health conditions, medicines and prescribed supplements when you ask for advice. Include changes in appetite or food intake too.
Pregnancy, breastfeeding and children's nutrition need advice for that life stage. This is a general adult guide.
When is it worth getting advice about your vegan diet?
A registered dietitian can help if food restrictions leave you unsure how to get a nutrient. Persistent symptoms need medical assessment. Tiredness has many possible causes, and a vegan diet alone doesn't explain it.
A clinician can decide if specific tests would help. One nutrient result cannot tell you how well the whole diet meets your needs, so testing still needs the context of what you eat.
Take your food-and-supplement notes, any existing results and your medicine details to the appointment. A few photos of labels can save you trying to recall the small print while you're there.
