What Supplements Should I Take If I'm Vegetarian?

November 15, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, vegetarians are at a higher risk of certain nutrient deficiencies, making supplementation a vital consideration. So, what supplements should I take if I'm vegetarian to ensure a balanced and healthy diet?

Quick Summary

A vegetarian diet may lack key nutrients like vitamin B12, iron, vitamin D, and omega-3 fatty acids. Targeted supplements can help bridge these nutritional gaps, with options including B12, algae-based omega-3s, and iron to ensure optimal health on a plant-based diet.

Key Points

Vitamin B12 is non-negotiable: Since it is not found reliably in plant foods, a B12 supplement is essential for preventing nerve damage and anemia.
Optimize iron absorption: Pair plant-based iron sources with vitamin C-rich foods and consider a supplement if your levels are low, especially for women.
Choose algae for omega-3s: To get the critical EPA and DHA fatty acids, choose an algae-based supplement rather than relying on inefficient plant-based conversions.
Address vitamin D deficiency: As a consistent source is often limited, a vitamin D supplement (D2 or lichen-derived D3) is recommended for bone health and immune support.
Consider zinc supplementation: The presence of phytates in many plant foods can inhibit zinc absorption, making supplementation an important consideration for immune function and overall health.
Multivitamins can fill the gaps: A vegetarian-specific multivitamin can act as a reliable nutritional safety net to cover a range of potential deficiencies.

Essential Supplements for Vegetarians

A well-planned vegetarian diet can provide numerous health benefits, including lower risks of heart disease and type 2 diabetes. However, some nutrients primarily found in animal products require special attention. While fortified foods offer some support, targeted supplements are often the most reliable way to meet your daily requirements. This guide breaks down the most important supplements for vegetarians, why they are needed, and how to choose the right kind.

Vitamin B12: The Most Critical Supplement

Vitamin B12 is essential for nerve function and red blood cell formation, and since it is almost exclusively found in animal products, vegetarians and especially vegans are at risk of deficiency. Deficiency can lead to serious neurological issues and anemia. For vegetarians, while eggs and dairy provide some B12, relying on these sources alone may not be sufficient. Reliable B12 sources include fortified foods like cereals and nutritional yeast, but a supplement is the most dependable option.

Type: Cyanocobalamin is the most common form, while methylcobalamin is another excellent option.
Dosage: The NHS recommends around 1.5 micrograms per day for adults, but many supplements contain much higher amounts, as absorption rates vary.
Format: Available in tablets, sprays, and sublingual forms.

Iron: A Focus on Bioavailability

Iron is crucial for transporting oxygen in the blood, and vegetarians need to be mindful of their intake. The iron in plant foods (non-heme iron) is not absorbed as efficiently as the iron in meat (heme iron). Factors like phytates in grains and beans and tannins in tea can further inhibit absorption, while vitamin C enhances it.

To increase iron absorption from food, pair iron-rich plant foods like lentils, beans, and spinach with a source of vitamin C, such as bell peppers or citrus fruit. If blood tests show a deficiency, a supplement may be necessary. For women of menstruating age, iron supplementation is often recommended due to monthly blood loss.

Omega-3 Fatty Acids: Sourcing EPA and DHA

While plant-based omega-3s (Alpha-linolenic acid or ALA) are found in flaxseeds, chia seeds, and walnuts, the body's conversion of ALA into the crucial forms of EPA and DHA is inefficient. EPA and DHA are vital for brain, eye, and heart health. For optimal levels, vegetarians should consider a direct source.

Source: Algae oil supplements are the most effective and sustainable choice, as they provide preformed EPA and DHA, bypassing the need for conversion.
Format: Typically available in softgel or liquid form.

Vitamin D: The Sunshine Vitamin

Many people, regardless of diet, are deficient in vitamin D, especially during winter months or in regions with limited sun exposure. Vitamin D is important for bone health and immune function. While some mushrooms can provide vitamin D if exposed to UV light, a supplement is the most consistent way to ensure adequate intake. Most vitamin D supplements are derived from animal sources, but vegan-friendly options are available.

Type: Look for Vitamin D3 (cholecalciferol) derived from lichen, or Vitamin D2 (ergocalciferol), which is always plant-based.
Dosage: Daily recommendations vary, but 600-1000 IU is a common starting point.

Zinc: A Mineral to Monitor

Zinc, a mineral important for immune function, metabolism, and wound healing, is found in many plant foods like nuts, seeds, and whole grains. However, phytates in these foods can hinder zinc absorption. Vegetarians may have lower zinc levels than meat-eaters, making supplementation a wise choice, particularly if blood work indicates a deficiency.

Sources: Zinc citrate is a well-absorbed form.
Food sources: Pumpkin seeds, cashews, and legumes are good dietary sources.

Comparison of Key Vegetarian Supplements


Nutrient	Why it's important	Primary dietary challenge	Recommended supplement type	Vegan source?
Vitamin B12	Nerve function, red blood cells	Almost exclusively found in animal products	Cyanocobalamin or methylcobalamin	Yes
Iron	Oxygen transport	Non-heme form less bioavailable	Ferrous iron, taken with Vitamin C	Yes (check source)
Omega-3 (EPA/DHA)	Brain, eye, heart health	Conversion from plant-based ALA is inefficient	Algae Oil	Yes
Vitamin D	Bone health, immune function	Sun exposure and many fortified foods are inconsistent or from animal sources	Lichen-sourced D3 or D2	Yes (lichen-sourced D3)
Zinc	Immune function, metabolism	Phytates in plant foods can inhibit absorption	Zinc citrate	Yes (check source)

Conclusion: Strategic Supplementation for Optimal Health

While a vegetarian diet can be incredibly healthy and fulfilling, it requires strategic planning to ensure all nutritional needs are met. The key is to address the most common nutrient gaps, particularly vitamin B12, vitamin D, and EPA/DHA omega-3s, which are challenging to obtain sufficiently from a plant-based diet alone. For iron and zinc, careful dietary combinations and, if necessary, targeted supplements can bridge the gap. By incorporating the right supplements alongside a diverse and nutrient-dense diet, vegetarians can thrive and maintain robust long-term health. Consulting with a healthcare professional or registered dietitian is always a good practice to assess individual needs before starting a new supplement regimen.

Frequently Asked Questions

While eggs and dairy contain some B12, relying on these sources alone is not recommended for meeting optimal levels. Fortified foods like plant-based milks and nutritional yeast help, but a supplement provides the most reliable intake.

The most effective omega-3 supplement for vegetarians is algae oil, which provides direct sources of EPA and DHA. The body's conversion of omega-3s from plant sources like flaxseed is inefficient, making algae oil a superior choice.

Not all vegetarians need an iron supplement, but it is a common area of concern. The iron in plant foods is less absorbable, so it's important to enhance absorption with vitamin C. If dietary measures are insufficient or a deficiency is diagnosed, supplementation may be necessary.

Vegetarians should ensure their calcium supplement is sourced from non-animal materials. Algae-based calcium is a good plant-based option, as are calcium citrate or carbonate derived from mineral sources. Always check the label to ensure it’s vegetarian or vegan-friendly.

The recommended daily intake for adults is around 1.5 micrograms, but supplements often contain higher doses to account for absorption variability. A healthcare provider can help determine your specific needs based on diet and blood work.

To enhance non-heme iron absorption, combine iron-rich foods (like lentils, beans, and leafy greens) with a source of vitamin C. For example, add bell peppers to a lentil stew or have a side of citrus fruit with a meal.

While nuts and seeds contain zinc, they also contain phytates which can inhibit its absorption. Since zinc from plant sources is less bioavailable than from meat, supplementation may be beneficial, particularly if dietary intake is a concern.