Should vegans take a multivitamin? A guide to balancing a plant-based diet

October 26, 2025 •

5 min read

According to a 2021 review, subnormal vitamin B12 status is prevalent in 50–70% of vegans in several countries. This statistic underscores why many wonder: Should vegans take a multivitamin? While a carefully planned vegan diet can provide most nutrients, certain vitamins and minerals are more difficult to obtain from plant-based foods alone, making supplementation an important consideration for optimal health.

Quick Summary

A well-planned vegan diet can meet most nutritional needs, but specific vitamins and minerals are harder to get from plants alone. Supplementation, including options like a multivitamin, is recommended for key nutrients such as vitamin B12, vitamin D, and omega-3s. The decision to use a multivitamin or individual supplements depends on individual needs, diet, and lifestyle.

Key Points

B12 supplementation is non-negotiable: Vitamin B12 is not produced by plants, making supplementation from fortified foods or pills essential for all vegans to prevent serious neurological and hematological issues.
Consider a vitamin D supplement: Due to limited sun exposure and few fortified food sources, most vegans (and many non-vegans) can benefit from a vitamin D supplement, especially during winter months.
Choose algae-based omega-3s for EPA and DHA: While plant sources provide ALA, the body's conversion to the more active forms, EPA and DHA, is inefficient. An algae-based supplement is recommended for optimal heart and brain health.
Enhance iron absorption with vitamin C: Vegans can maximize non-heme iron intake by pairing iron-rich foods like lentils and greens with a vitamin C source, such as citrus fruits or bell peppers.
Multivitamin offers convenience, targeted supplements offer precision: The choice between a multivitamin and individual supplements depends on personal needs; multivitamins are a convenient insurance policy, while individual supplements allow for targeted dosing to address specific deficiencies.
Prioritize a diverse diet: Supplements are a backup, not a replacement. The foundation of a healthy vegan diet is a wide variety of whole foods, including fruits, vegetables, grains, legumes, nuts, and seeds.

A plant-based diet, rich in fruits, vegetables, whole grains, and legumes, offers numerous health benefits, including a lower risk of certain chronic diseases. However, removing animal products also eliminates the primary dietary sources of several key micronutrients. For this reason, vegans must be mindful of their nutritional intake and often consider supplementation. The choice between a multivitamin and individual supplements depends on a variety of factors, including dietary habits, personal health goals, and lifestyle.

The essential nutrients at risk on a vegan diet

For those following a vegan diet, there are several vitamins and minerals that require special attention, as they are not found in sufficient amounts in many plant-based foods.

Vitamin B12

Vitamin B12 is arguably the most critical nutrient for vegans to supplement. This vitamin is essential for nervous system function, red blood cell formation, and DNA synthesis. It is produced by microorganisms, not plants, and is most reliably found in animal products. Without supplementation, long-term B12 deficiency can lead to irreversible nerve damage and anemia.

Fortified foods: Vegans can consume foods fortified with B12, such as some plant milks, breakfast cereals, nutritional yeast, and yeast extracts.
Supplements: The Vegan Society recommends that vegans either eat fortified foods two to three times a day to get at least 3 mcg of B12, take a daily supplement providing at least 10 mcg, or take a weekly supplement of at least 2000 mcg.

Vitamin D

Vitamin D is important for bone and muscle health and plays a role in immune function. While the body produces vitamin D from sun exposure, many people—vegan or not—don't get enough. Dietary sources are limited, particularly for vegans.

Vegan sources: Limited vegan dietary sources include UV-grown mushrooms and fortified foods like some plant milks, yogurts, and cereals.
Supplementation: Vitamin D supplementation is recommended for many people, especially during winter months. Vegan-friendly supplements often use vitamin D3 derived from lichen rather than animal sources.

Omega-3 Fatty Acids

Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are crucial for heart and brain health. While plant-based foods like flaxseeds, chia seeds, and walnuts contain ALA (alpha-linolenic acid), the body's conversion of ALA to the active forms EPA and DHA is inefficient.

Algae-based supplements: Many experts recommend that vegans supplement with an algae-based oil to ensure adequate intake of EPA and DHA.

Iron

Iron from plant sources (non-heme iron) is less readily absorbed than iron from animal sources (heme iron). However, a well-planned vegan diet can provide plenty of iron.

Absorption enhancers: Vegans can boost non-heme iron absorption by eating foods rich in vitamin C alongside iron-rich plant foods like lentils, beans, and leafy greens.
Supplements: Routine iron supplementation is not necessary for all vegans but may be recommended for some, such as menstruating women with low iron stores. Iron supplements should only be taken under a doctor's supervision.

Calcium

Calcium is essential for healthy bones and teeth. Dairy products are a common source for omnivores, but vegans have access to plenty of plant-based options.

Vegan sources: Good sources include calcium-set tofu, fortified plant milks and yogurts, leafy greens (excluding spinach, where absorption is poor), and sesame seeds.

Iodine

Iodine is vital for thyroid function, but plant-based iodine content varies depending on the soil where the plants are grown.

Supplementation: A reliable supplement or the use of iodized salt can ensure adequate intake.

Zinc

Zinc is important for immune function and metabolism. Plant-based sources like legumes, nuts, and seeds contain phytates, which can inhibit zinc absorption.

Absorption considerations: Soaking and sprouting foods containing zinc can reduce phytate levels. Supplementation may be necessary for some individuals to ensure adequate intake.

Multivitamin vs. targeted individual supplements

Vegans can choose between taking a single, comprehensive multivitamin or opting for individual supplements for specific nutrients. The best approach depends on individual dietary habits and needs.

Comparison of supplementation strategies


Feature	Vegan Multivitamin	Targeted Individual Supplements
Convenience	High. One pill for multiple nutrients.	Low. Multiple products to manage and track.
Cost	Generally more affordable than purchasing multiple individual supplements.	Can be more expensive, depending on the specific supplements needed.
Customization	Low. Standard nutrient dosages, may not meet specific needs.	High. Allows for precise dosing based on deficiencies or lifestyle.
Completeness	Can provide a reliable safety net for several key nutrients simultaneously.	Best for addressing a known or diagnosed deficiency with precise dosing.
Absorption	Interactions between nutrients can affect absorption rates in a single pill.	Can be optimized by taking specific nutrients at different times for best absorption.

How to choose a vegan multivitamin

If you choose to use a vegan multivitamin, look for one specifically formulated for plant-based diets. Key features to consider include:

Nutrient profile: Ensure the multivitamin includes the most crucial nutrients for vegans, such as B12, D3 (from lichen, not sheep's wool), iodine, and potentially zinc.
Certification: Look for third-party certifications from organizations like the Vegan Society to ensure the product is 100% free of animal-derived ingredients.
Dosage: Check the label to ensure the dosages are appropriate, especially for B12, where absorption is best in smaller amounts.
Quality and absorption: Research the brand's reputation for using high-quality, bioavailable ingredients. Some brands offer liquid or spray options for better absorption.

The foundation is always a balanced diet

Regardless of your supplementation strategy, supplements are not a substitute for a varied, whole-food diet. Fill your plate with a wide variety of plant-based foods to maximize your nutrient intake naturally. This includes plenty of fruits, vegetables, legumes, whole grains, nuts, and seeds. Use supplements as a reliable safety net, not as a shortcut for poor eating habits.

Conclusion

For most vegans, a well-chosen multivitamin or a set of targeted supplements is a wise and necessary safeguard for optimal health. While a perfectly planned vegan diet can get close to meeting all needs, the risk of deficiencies in nutrients like B12, vitamin D, and omega-3s is simply too high to ignore. By understanding which nutrients are most at risk, assessing your individual diet, and choosing the right supplement strategy, you can confidently and healthily thrive on a plant-based lifestyle.

Frequently Asked Questions

No, while vitamin B12 is the most critical and non-negotiable supplement for vegans, other nutrients like vitamin D, omega-3 fatty acids (EPA/DHA), iodine, and sometimes iron and zinc may also require attention, depending on your diet and lifestyle.

For vitamin D supplements, look for products that specify they are derived from lichen, which is a vegan-friendly source of vitamin D3. Standard vitamin D3 is often derived from lanolin in sheep's wool, making it non-vegan. Fortified foods may contain either D2 or D3, so checking the label or company website is necessary.

While fortified foods like plant milks, cereals, and nutritional yeast can contribute to your nutrient intake, especially for B12, they may not provide consistently high enough doses for all nutrients. Supplementation is often a more reliable way to meet daily requirements for certain nutrients.

You can get adequate calcium from a variety of plant sources like calcium-set tofu, fortified plant milks, and leafy greens. However, if your dietary intake is not consistently high, or if you are in a higher-risk category (like post-menopausal women), you should discuss supplementation with a healthcare professional.

The most reliable way to know your nutritional status is through regular blood tests and consultation with a healthcare provider. Symptoms like fatigue, weakness, and mood changes can indicate a deficiency but are not specific.

A multivitamin is convenient and provides a good safety net for many nutrients. Individual supplements are better if you have a known deficiency that requires a higher, targeted dose or if you want to avoid certain ingredients in multivitamins.

To improve non-heme iron absorption, combine iron-rich foods (e.g., lentils, beans, dark leafy greens) with a source of vitamin C (e.g., citrus fruits, bell peppers). You should also avoid drinking coffee and tea within an hour of meals, as they can inhibit absorption.