Which Vitamins Are Vegan? A Complete Guide to Plant-Based Nutrition

November 25, 2025 •

4 min read

According to a 2021 review, many vegans have significantly lower average intake of crucial nutrients like vitamin B12 compared to omnivores. Understanding which vitamins are vegan and where to find key nutrients is vital for maintaining optimal health on a plant-based diet.

Quick Summary

This article details how to obtain essential nutrients on a vegan diet, clarifying which vitamins are inherently plant-based versus those requiring supplementation or fortified foods for adequate intake. It provides actionable advice for balanced, healthful eating.

Key Points

B12 is Essential: Vitamin B12 does not naturally occur in plant foods; all vegans must get it from fortified foods or supplements to avoid deficiency.
Differentiate Vitamin D Sources: Be mindful that traditional $D_3$ often comes from animals, so opt for vegan $D_2$ (from yeast) or lichen-derived vegan $D_3$ in supplements and fortified products.
Prioritize Algae for EPA/DHA: While ALA from flax and chia seeds is good, supplementing with algae oil is the most reliable way to get the critical long-chain Omega-3s (EPA and DHA).
Check for Fortification: Regularly consume fortified products like plant milks, nutritional yeast, and cereals, but always check the label, as fortification levels can vary.
Maximize Plant-Based Iron Absorption: Boost the absorption of plant-based iron by pairing iron-rich foods like lentils and spinach with vitamin C sources, such as bell peppers or citrus fruits.

Essential Vitamins for Vegans

Transitioning to or maintaining a vegan diet requires careful planning, especially concerning certain vitamins and minerals. While a well-balanced plant-based diet is rich in many nutrients, such as vitamins C and E, others require extra attention to avoid deficiencies. The most crucial vitamins for vegans to monitor are B12, D, and Omega-3s, as reliable food sources for these can be limited.

Vitamin B12: The Non-Negotiable Supplement

Vitamin B12 is arguably the most important nutrient for vegans to be aware of. It's produced by microorganisms and is not reliably found in any unprocessed plant foods. A deficiency can lead to serious and irreversible neurological damage and anemia. To meet the recommended daily intake, vegans must rely on either fortified foods or supplements.

Fortified foods: Many breakfast cereals, plant-based milks (like soy and almond), nutritional yeast, and some meat substitutes are fortified with vitamin B12. It is essential to read labels carefully to ensure a product contains a sufficient amount.
Supplements: The Vegan Society and other health bodies advise all vegans to take a vitamin B12 supplement regularly, regardless of fortified food intake, to ensure consistent and adequate levels. The absorption rate of B12 decreases with larger, less frequent doses, so smaller daily or larger weekly doses are often recommended.

Vitamin D: Sunlight, Sources, and Supplementation

Vitamin D is crucial for bone health and calcium absorption. While the body produces vitamin D from sun exposure, relying on this is not always feasible, especially in certain climates or during winter months. For vegans, navigating vitamin D sources is particularly important as the vitamin comes in two forms: $D_2$ and $D_3$.

Vitamin $D_2$ (Ergocalciferol): This form is always vegan, derived from irradiating yeast or fungi with UV light. Good sources include UV-exposed mushrooms and many fortified products.
Vitamin $D_3$ (Cholecalciferol): Traditionally sourced from animal products like lanolin (sheep's wool), but vegan versions are now widely available, derived from lichen. Studies suggest that vitamin $D_3$ may be more effective than $D_2$ at raising and maintaining vitamin D levels in the blood. Vegans seeking a $D_3$ supplement should look for products specifically labeled as vegan or lichen-derived.

Omega-3 Fatty Acids: Harnessing Plant and Algae Sources

Omega-3 fatty acids, particularly EPA and DHA, are important for brain, eye, and heart health. While vegans can get ALA (a precursor omega-3) from plant foods, the conversion to the more beneficial EPA and DHA is inefficient.

ALA Sources: A varied diet of plant foods offers plenty of ALA. Excellent sources include ground flaxseed, chia seeds, walnuts, and hemp seeds.
EPA and DHA Sources: To ensure adequate intake, especially for pregnant or breastfeeding individuals, a high-quality microalgae supplement is recommended. Algae oil is the original source of omega-3s for fish, making it a direct, reliable, and cruelty-free option for vegans.

Naturally Abundant Vegan Vitamins

Many vitamins are readily found in a balanced, whole-food plant-based diet. These include:

Vitamin A: Found in the form of beta-carotene in orange and dark-green vegetables like sweet potatoes, carrots, and spinach.
Vitamin C: Abundant in citrus fruits, bell peppers, strawberries, and broccoli.
Vitamin E: Present in nuts, seeds, and leafy greens.
Vitamin K: Rich sources include dark green leafy vegetables like kale and spinach.
Folate (Vitamin B9): Plentiful in leafy greens, beans, peas, and lentils.

Vegan vs. Non-Vegan Vitamin Sources


Nutrient	Primary Vegan Sources	Primary Non-Vegan Sources
Vitamin B12	Fortified cereals, nutritional yeast, fortified plant milks, and supplements.	Meat, fish, eggs, and dairy products.
Vitamin D	UV-exposed mushrooms ($D_2$), fortified plant milks and spreads, lichen-derived supplements ($D_3$).	Oily fish, eggs, dairy, and lanolin-derived supplements.
Omega-3s (ALA)	Ground flaxseeds, chia seeds, hemp seeds, and walnuts.	-
Omega-3s (EPA/DHA)	Algae-based supplements.	Oily fish and fish oil supplements.
Calcium	Fortified plant milks, calcium-set tofu, kale, broccoli, sesame seeds.	Dairy products like milk, cheese, and yogurt.
Iron	Pulses (lentils, beans), tofu, dark leafy greens, nuts, seeds, fortified cereals.	Red meat, poultry, and fish.

Conclusion: Thriving on a Balanced Vegan Diet

A vegan diet can be perfectly healthy and nutritionally complete, providing a host of health benefits. However, the key lies in understanding and strategically managing nutrient intake, particularly for vitamins B12, D, and Omega-3s. While many vitamins are easily obtained from a varied plant-based diet, consistent use of fortified foods and high-quality supplements is the most reliable strategy to avoid deficiencies. Paying attention to these critical nutrients ensures that you can thrive on a compassionate, plant-powered diet for the long term. For more detailed nutritional guidance, consulting resources from reputable organizations like The Vegan Society is always a good idea.

Frequently Asked Questions

Yes, almost all health organizations and nutrition experts agree that B12 supplementation is essential for vegans, as unprocessed plant foods do not reliably provide this nutrient. This can be through supplements or consistently consuming fortified foods.

No, not all vitamin D is vegan. Vitamin $D_2$ (ergocalciferol) is derived from yeast and is always vegan. However, many standard vitamin $D_3$ (cholecalciferol) supplements are sourced from lanolin (sheep's wool). Vegan $D_3$ from lichen is available, so check the label specifically for a vegan certification.

Vegans can get the Omega-3 ALA from seeds and nuts like flax, chia, and walnuts. For the more bioavailable EPA and DHA, an algae oil supplement is the most direct and effective source.

Yes, a vegan can get enough iron, though plant-based iron is less bioavailable. Rich sources include lentils, chickpeas, and tofu. Pairing these with vitamin C-rich foods and avoiding tea/coffee around meals enhances absorption.

While fortified foods like plant milks and cereals are helpful, they are not always sufficient, particularly for vitamin B12. For critical nutrients, supplementation is often the most reliable way to ensure consistent intake.

Yes, most B vitamins (like B1, B2, B6, and folate) are readily available in a varied vegan diet from sources like leafy greens, whole grains, nuts, and beans. Vitamin B12 is the key exception that requires supplementation.

Vegan vitamin $D_2$ is derived from UV-treated yeast or mushrooms, while vegan vitamin $D_3$ is sourced from lichen. Both are vegan, but some studies suggest that $D_3$ might be more effective at raising blood vitamin D levels.