If you’re a vegan, you’re probably aware that you may benefit from supplementing your diet with some additional vitamins, minerals and other nutrients. But, what exactly should you take? What supplements are likely to be most beneficial for your wellbeing? The Supplement Needs team finds out…

What is a vegan diet? 

Before we dive into the specific supplements that may be beneficial to a vegan diet, let’s first define what a vegan diet is. 

And, who better to ask than the experts? According to The Vegan Society, veganism is defined as follows¹:

“Veganism is a philosophy and way of living which seeks to exclude - as far as is possible and practicable - all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals”.

As you can see, veganism is more than just a diet, but a more widely encompassing way of life. Nevertheless, by necessity, the dietary element of veganism plays a central role in the philosophy per se. 

To summarise the dietary element of veganism more succinctly, adherents to a vegan diet do not consume the following foodstuffs: 

• Meats: including fish, shellfish and insects.

• Dairy: including cheese and milk products. 

• Eggs, honey and other animal derived products. 

Aside from avoiding certain foods, many vegans also choose to avoid using products that contain animal products e.g. leather shoes, coats, and belts.

Still other vegans choose to avoid animal products as a means of mitigating climate change and negative environmental impacts. This is because intensive animal agriculture has been linked to significant emissions of greenhouse gas emissions (e.g. carbon dioxide and methane). As one prominent study found, ‘vegan diets resulted in 75% less climate-heating emissions, water pollution and land use than diets in which more than 100g of meat a day was eaten’². 

With all these points in mind, it’s perhaps no surprise to see that veganism is growing in popularity. According to research³ by major supermarket chain Sainsbury’s, vegans, vegetarians and flexitarians potentially make up just under half of the UK population. 

Planning a vegan diet

When considering becoming a vegan, it’s important that you plan out what we call ‘the nutritional landscape’ of a vegan diet. 

This essentially boils down to assessing the various food groups that are compatible with veganism and ensuring you include them in appropriate volumes. 

The NHS suggests⁴ that such a ‘nutritional landscape’ incorporates the following foods: 

• At least five portions of fruit and vegetables every day. 

• Starchy staples like potatoes, bread, rice, and pasta (although, it is recommended you choose wholegrain where possible).

• Fortified dairy alternatives such as soya-based drinks and yoghurts.

• Beans, pulses and other sources of natural protein.

• Nuts and seeds that are rich in Omega-3. 

• Fortified foods that have been fortified with the vitamins and minerals that are typically hard to obtain through a vegan diet. These include Vitamin D, Vitamin B12, Iodine, Calcium, and Iron. 

• Drinking plenty of fluids; ideally, water. 

By incorporating these foods into your diet, you can go a long way to ensuring your vegan diet is (relatively) nutritionally complete. However, as you’ll see in the next section of this article, you may still feel it necessary to add certain supplements to your diet. 

Why do vegans take supplements? 

Ask members of the general public about the benefits of veganism and one of the most common answers you’re likely to get is that “it’s healthier”. 

And, to an extent, this is true. 

Indeed, as many studies have shown⁵, vegan diets can effectively lower blood serum levels of total, LDL (bad), HDL (good), and non-HDL cholesterol (compared to a set of control diets).

Other studies⁶ have suggested that vegan diets may reduce heart disease risk in adults, lowering both cholesterol and blood sugar levels. 

Still other studies⁷ have shown that vegan diets can be more effective at supporting weight loss (compared to other low fat diets). 

So, why do many vegans choose to supplement their diets with additional vitamins, minerals and other nutrients? 

The answer really centres on what the vegan diet excludes. 

As vegan diets exclude some of the most common sources of protein and many essential vitamins and minerals, vegans can become deficient in important micronutrients like Vitamin B12, Vitamin D, Calcium, and Iodine⁸. 

In fact, studies suggest that up to 80 to 90% of vegetarians and vegans may be deficient in Vitamin B12⁹. 

There is also some (limited) evidence¹⁰ that vegan diets may result in a higher risk of fractures. 

Thus, although it is possible to obtain all the essential vitamins, minerals and nutrients you need in a vegan diet, some vegans - for matters of convenience more than anything else - choose to add supplements to their diets - effectively acting as a ‘helping hand’. 

Supplementing a vegan diet: what should you take? 

Whether you’re just starting out on your vegan journey, or you’re a long-time vegan looking to reacquaint yourself with the supplementation options open to you, the Supplement Needs team has set out the key supplements vegans may want to consider taking below. 

Vitamin B12

Given that as many as 80 to 90% of vegans may be deficient in Vitamin B12, this should arguably be at the top of your supplement shopping list. 

As we wrote in our guide to multivitamins, Vitamin B12 (which also goes by the name Cobalamin) acts as a coenzyme and plays an important role in maintaining brain function, neurological function and red blood cell production. Vitamin B12 is also important for protein metabolism - contributing to tissue repair and development, enzymatic reactions, hormone regulation, immune function and more. 

In short, Vitamin B12 is important.

It’s because it plays these roles that a deficiency in Vitamin B12 can result in you experiencing problems with your memory, brain fog, fatigue, headaches and more¹¹. 

Indeed, the UK Government recommends the following daily intakes for Vitamin B12: 

If you’re looking to supplement your diet with additional Vitamin B12, then consider trying Supplement Needs Vitamin B Complex. 

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This has been formulated to include eight B Vitamins; including methylcobalamin (a form of Vitamin B12). It has also been formulated to include Black Pepper Extract as a means of maximising bioavailability of the inherent B Vitamins. 

Vitamin D

With studies suggesting that the prevalence of Vitamin D deficiency could be as much as 67% in vegans¹², it is perhaps not surprising that many vegans choose to supplement their diet with additional Vitamin D. 

Known as the ‘sunshine vitamin’, Vitamin D is actually an umbrella term for a series of fat-soluble vitamins (Vitamin D3 (cholecalciferol) and Vitamin D2 (ergocalciferol)).

Now, Vitamin D - like other vitamins - plays myriad roles within the body. Although, its arguably most important role is to assist the intestinal absorption of the minerals Calcium, Magnesium, and Phosphorus, which in turn contribute to bone health, nerve and muscle function, blood pressure regulation and much, much more. 

Like Vitamin B12, Vitamin D is important.

A deficiency in Vitamin D can result in a number of physiological conditions, including fatigue, muscle weakness, bone weakness, increased susceptibility to infections, and even depression¹³.

Given the contribution that Vitamin D makes to an individual’s physiological wellbeing, the UK Government has set out the following recommended intakes: 

Naturally, at this point, you may be considering adding a Vitamin D supplement to your diet. 

But, before you rush out and buy the first Vit D supplement you can find, make sure you think about this first…

The biologically active form of Vitamin D is called calcitriol. However, there are two common forms of Vitamin D on the market; Vitamin D3 and Vitamin D2. 

But, according to studies¹⁴¹⁵, one of these is more easily converted into calcitriol by the body - Vitamin D3. Thus, it’s this type of Vitamin D supplement you want to be shopping for. 

Here at Supplement Needs our deep understanding of the underlying organic chemistry of the body means that our Vitamin D supplement takes the form of Vitamin D3. 

If you want to ensure that you take a Vitamin D supplement whereby the D3 is sourced from plant-based sources, then consider buying Supplement Needs Vegan Multivitamin and Mineral Pro. This specially-formulated supplement includes Vitamin D3 which has been obtained from trademarked Vita-algae D® which is registered by the Vegan Society as vegan suitable. 

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Iodine

An often overlooked supplement for vegans is Iodine. Iodine is a mineral that forms an essential component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3), which in turn, regulate your metabolic activity - the process by which food is processed into energy. 

As we’ve written elsewhere, hormone health is especially important for your body. Your endocrine system is responsible for producing, distributing, and regulating hormones throughout your body. 

Amongst the bodily functions that can be impacted by the function and health of your endocrine system include: 

• Mood regulation.

• Fertility. 

• Sleep and circadian rhythm.

• Weight management and energy regulation. 

• Stress response. 

It’s important, then, that your endocrine system receives the vitamins and minerals it needs to fuel those all-important functions. 

Unfortunately for vegans, the main dietary sources of Iodine include seafoods, and dairy products and eggs. Although it is possible to obtain sources of Iodine from certain cereals and grains, the Iodine content of these foodstuffs can vary considerably depending on their provenance - meaning they aren’t necessarily a reliable dietary source of Iodine.

It’s due to these factors that vegans have been shown to be at particular risk of Iodine deficiency. 

A particularly in-depth narrative review concluded that ‘With an overarching message to reduce animal product intake, consumers and health professionals must be aware that plant-based diets may exacerbate dietary and nutritional inadequacies such that of iodine, unless there is clear guidance for the consumer on use of fortified foods or appropriate supplementation’¹⁶. 

The situation is somewhat more exacerbated in the UK, as - unlike many other countries - the UK does not follow a policy of iodising salt so ‘moving away from animal foods will have negative impact on iodine intake to a greater degree than in countries where animal foods provide a lower proportion of total iodine intake, and where iodised salt policies exist’¹⁷. 

There’s evidence then to suggest that a vegan diet may result in an Iodine deficiency. If you want to avoid that scenario, you may want to supplement your diet with additional Iodine (above and beyond that which you receive from dietary sources). 

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Supplement Needs Thyroid Stack is the perfect option, providing 15 ingredients that have been formulated to contribute towards thyroid and endocrine system health. Of these ingredients, you’ll find Iodine at 0.075 mg per 3 capsule serving.

Selenium

Another little heard of, but very important mineral for bodily health, Selenium is used by the body as both an antioxidant and as a contributor to thyroid hormone regulation. 

In terms of its role in protection against oxidative stress, Selenium is a vital component of selenoproteins - a class of powerful antioxidants. These selenoproteins help to neutralise free radicals - thereby reducing oxidative stress and harmful inflammation¹⁸. 

Selenium also plays an important role in supporting your immune system. Not only does Selenium help to active immune cells, but it enhances their ability to fight off infections¹⁹. Further, as we saw above, Selenium contributes on an antioxidant basis, too. It doesn’t just combat inflammation, but is also ‘involved in regulating excessive immune responses’²⁰.

That’s not the end of the Selenium story! It does so much more…

Selenium is also important for both male and female reproductive health²¹. In fact, if you’re a man, and you’re interested in your fertility, you may be intrigued to know that Selenium is critical to spermatogenesis²². 

Without going into too much technical detail, spermatogenesis is the process of sperm cell development that occurs in the seminiferous tubules of the testes. This process is the core of healthy sperm development and not only impacts the volume of sperm per se, but also the motility and morphology of said sperm. 

So, if you’re trying to conceive neither you nor your partner want to be deficient in Selenium. 

This is borne out by a number of meta-reviews and studies, with one summarising that: 

‘Numerous reports implicate selenium deficiency in several reproductive and obstetric complications including male and female infertility, miscarriage, preeclampsia, fetal growth restriction, preterm labour, gestational diabetes, and obstetric cholestasis’²³.

Naturally, at this point, you’re probably wondering about how you can source Selenium for your diet. 

The main dietary sources of Selenium are, you’ve guessed it, primarily animal-based, such as seafood, meat and poultry, and diary. However, Brazil Nuts and certain grains have been identified as good sources of Selenium - so, it is possible to obtain Selenium on a dietary basis as a vegan. 

Unfortunately, despite there being ‘vegan-friendly’ dietary sources of Selenium, studies have indicated that ‘At baseline, serum selenium biomarkers were lower in vegetarians and vegans compared to omnivores and flexitarians’²⁴. 

If you want to avoid a Selenium deficiency, you may want to consider adding Supplement Needs Vegan Multivitamin and Mineral PRO to your dietary intake, as it contains 0.2 mg of Selenium (as Se-Methyl L-Selenocysteine) per 1 capsule dose. 

Omega-3 fatty acids

Another potential option to add to your vegan supplement shopping list is Omega-3. 

Omega fatty acids play an important role in several physiological processes, including heart health, brain function, and eye health. 

Acting as the ‘building blocks’ of the fat in our bodies, Omega fatty acids are the underlying structural components of lipids and do everything from controlling what substances pass in and out of cells, to assisting the movement and storage of energy. 

However, a key point to note here is that Omega fatty acids are considered to be essential. 

In other words, they cannot be produced endogenously by the body, but must instead be obtained from external, dietary sources. 

Of course, this can potentially pose a challenge to followers of a vegan diet. At this point, we want to clear up what is a common misconception. The term Omega fatty acids doesn’t refer to a singular type of fatty acids. Instead, Omega fatty acids can be crudely divided into two main types: 

• Omega-3 - which takes the form of a-linolenic acid (ALA).

• Omega-6 - which takes the form of linoleic acid (LA). 

Note: there are some considerable nuances to the classifications of Omega fatty acids which we have covered in more detail in our guide to Omega fatty acids.

Now, the potential problem for vegans is obtaining sufficient levels of Omega fatty acids from dietary sources alone. See what we mean below: 

Dietary sources of Omega-3:

• Fatty fish - such as salmon, mackerel, herring, sardines, and anchovies.

• Seeds - including flax, chia seeds, and walnuts.

Dietary sources of Omega-6: 

• Vegetable oils - like soybean and corn oil.

• Nuts - e.g. sunflower seeds, almonds, and cashews.

It doesn’t take a genius to realise that it’s going to be more difficult to obtain Omega-3 in a vegan diet than Omega-6. 

This is borne out by the science, with studies²⁵ reporting that vegans and vegetarians can have up to 50% lower blood and tissue concentrations of EPA and DHA (the metabolised forms of ALA).

Is that really a big deal? We’d argue - given the multiplicity of roles that Omega-3 plays in the body - that yes, it is. 

A lack of Omega-3 fatty acids in your diet can result in numerous symptoms, ranging from the physiological to the psychological. Physiological symptoms of a lack of Omega-3 fatty acids include: 

• Dry, flaky skin and scalp. 

• Brittle, thin hair and dandruff. 

• Increased skin sensitivity. 

• Dermatological conditions like eczema. 

• Dry eyes.

• General fatigue and enervation. 

Psychological conditions associated with a lack of Omega-3 fatty acids include: 

• Depression and related mood disorders. 

• Anxiety.

• Poor cognition function, memory and recall issues. 

With all that in mind, it seems fairly clear that individuals following a vegan diet may potentially benefit from adding an Omega-3 supplement to their dietary regime. 

However, as we always say here at Supplement Needs, not all supplements have been created equal. If you want to ensure that your chosen Omega-3 supplement is truly effective, then have a close look at how it has been formulated. 

You’ll remember that above we described how Omega-3 takes the form of a-linolenic acid (ALA). Well, for it to actually become useful, your body must convert it into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

Unfortunately, the bad news is that your body isn’t particularly great at this conversion. In fact, one study postulates that the conversion of ALA into EPA may be as low as 5-10%, whilst the conversion of ALA into DHA may only be in the region of 2-5%²⁶²⁷.

The answer then is to choose an Omega-3 supplement that contains both EPA and DHA directly - saving your body the trouble of having to convert ALA. 

Naturally, in addition to this, you’ll want to select an Omega-3 supplement that is derived from plant sources as opposed to fish oil.

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Supplement Needs Vegan Omega-3 (Omegavie) ticks all these boxes and more. Formulated using trademarked Omegavie, our Vegan Omega-3 delivers 250mg of DHA and 50mg of EPA per capsule - all derived from algae sources.

Iron

Iron - is not only a fundamental building block of major engineering projects - but a fundamental building block of your body’s core metabolic processes. 

Critical for the manufacture of blood cells (which in turn transport oxygen around the body), the production of myoglobin, supporting immune function, brain function, and temperature regulation - Iron does a lot for your body²⁸. 

So, where do we get our Iron from? Importantly, it’s an essential mineral, meaning it cannot be synthesised endogenously within your body. You must obtain it from external, dietary sources. 

What, then, are the most commonly dietary sources of iron?

• Red meat - such as beef, lamb, and pork.

• Poultry - think chicken and turkey. 

• Seafood - oysters, clams, mussels, sardines. 

Iron is also to be found in plant-based sources, such as legumes, dark leafy greens, nuts and seeds, and whole grains. 

However, there is an important distinction to be made here which can have a big impact on vegans. 

Iron exists in two different forms in foodstuffs. The first is heme-iron. This is Iron which is derived from animal products and which is absorbed by the body very efficiently (at a rate of about 15-35%)²⁹. 

The second type of Iron is non-heme iron. This is derived from plant-based sources. However, it is not absorbed by the body as well as heme-iron (at a rate of only about 2-20%)³⁰.

It is therefore more difficult for vegans to obtain Iron from dietary sources compared to omnivores. 

No surprise then to find numerous studies highlighting that vegans and vegetarians demonstrated a preponderance of Iron deficiency. One study³¹ summarised the situation: ‘Vegetarians have a high prevalence of depleted iron stores. A higher proportion of vegetarians, compared to non-vegetarians, had iron deficiency anaemia. This is especially true for premenopausal vegetarian women’.

A further study³² concluded that, ‘people with low or no red meat intake generally had lower hemoglobin concentrations and were slightly more likely to be anaemic’.

When you consider that the NHS recommends that men (aged 19 or over) require 8.7mg of Iron per day, and women (aged 19 to 49) require 14.8mg of Iron per day, that is a not insignificant amount. 

With all that in mind, it’s perhaps not surprising to find that many vegans and vegetarians choose to supplement their diets with extra Iron. 

Here at Supplement Needs we have developed our Vegan Ferrochel that delivers an impressive 27mg of Elemental Iron per serving. 

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Ferrochel is a form of chelated Iron - meaning it has been bonded with an organic amino acid in order to maximise absorption through the small intestine. Furthermore, with a small molecule size, Ferrochel is designed to remain intact through the gastrointestinal tract, again, maximising absorption. 

In our opinion, this really is the best Iron supplement around. 

Calcium

Ask even the least well-informed member of the public, and they’ll be able to tell you that Calcium is essential for health bones and teeth. 

However, its contribution to bodily health doesn’t end there. Calcium also plays an important role in regulating your muscle contractions - including your heartbeat. Calcium interacts with Sodium in order to regulate what’s known as the ‘excitation-contraction coupling’ - in other words, helping to regulate your heartbeat³³. It’s that important. 

Calcium also contributes to normal blood clotting by acting as a cofactor within the broader coagulation cascade³⁴. On top of that, Calcium is involved in the transmission of nerve signals, cell signalling, and hormone release. 

Let’s put it this way, you don’t want to be deficient in Calcium. 

But, what is the picture for vegans? 

According to the NHS, adults aged 19 to 64 (and over) require 700mg of Calcium per day³⁵. 

Good plant-based sources of Calcium include green leafy vegetables (such as kale, spinach, mustard greens, broccoli, okra, and turnip greens), fresh fruit (such as blackberries, oranges, tangerines, pears, and apples), beans and pulses, nuts and seeds, and dried herbs. 

You will also find that there are an increasing number of vegan foodstuffs that are actively fortified with Calcium. Examples include calcium-set tofu and soya, and calcium-fortified nut milks³⁶.

However, despite this apparent abundance of Calcium-filled plant-based foods, it appears as though Calcium from these sources isn’t particularly bioavailable. 

This is evidenced by studies³⁷ which have concluded that ‘vegans show a lower calcium intake than vegetarians and omnivores. This finding emphasises the need for vegans to monitor their calcium status’. 

Again, this may lead you to conclude that you should be supplementing your vegan diet with Calcium. 

If you want to do this, then it’s important to remember that Vitamin D is essential for your body to properly absorb Calcium. This is because the active form of Vitamin D3 - calcitriol - acts as a hormone that binds to receptors in the cells lining the small intestine. This binding action causes the synthesis of a number of specialised proteins that facilitate Calcium transport across the intestinal wall into the bloodstream³⁸.

That’s our rather complex way of saying that if you want to supplement your diet with Calcium, consider choosing a supplement that combines both Vitamin D and Calcium (in this instance it includes the latter as Di Calcium Phosphate). 

Zinc

An essential nutrient, Zinc plays a foundational role in your body’s immune function, cell growth, metabolism, and skin health (amongst other things). 

Being an ‘essential’ nutrient, Zinc is another mineral that your body cannot produce endogenously - therefore you must obtain it from external dietary sources. 

Interestingly, though, Zinc is the second-most abundant trace mineral in your body - being present in every single cell³⁹. This, of course, speaks to the numerous foundational roles that this mineral plays in your body. 

It’s also a requisite element for the activity of over 300 bodily enzymes that are concerned with metabolism, digestion, nerve function and more⁴⁰. 

We appreciate we’re repeating ourselves here, but Zinc is very important for your health. 

So, where can you obtain Zinc from dietary sources? As a vegan, your options are as follows:

• Mushrooms.

• Kale.

• Peas.

• Asparagus.

• Beet Greens.

There’s an important caveat for us to mention here, though. 

Plant-based sources of Zinc are less easily absorbed by the body. This is due to the presence of phytates within plants that have a strong binding affinity for Zinc. This results in the formation of insoluble zinc-phytate complexes within the lumen of the small intestine⁴¹. 

In other words, plant-derived Zinc is less well absorbed by your body than meat-based Zinc⁴². 

Because of this lower bioavailability in plant-based foods, vegans do tend to be more at risk of developing a Zinc deficiency. 

As one meta-analysis found⁴³, ‘Dietary zinc intakes and serum zinc concentrations were significantly lower (-0.88 ± 0.15 mg day (-1), P < 0.001 and -0.93 ± 0.27 µmol L(-1), P = 0.001 respectively; mean ± standard error) in populations that followed habitual vegetarian diets compared with non-vegetarians’. 

In that case, like the other nutrients referenced in this article, vegans may want to consider supplementing their diet with additional Zinc. 

Here at Supplement Needs, Vegan Multivitamin and Mineral PRO, contains Zinc (as Zinc Mono-L-Methionone) at 25mg per 1 capsule serving. 

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Not only does Supplement Needs Vegan Multivitamin and Mineral PRO contain an efficacious dose of Zinc, but it also contains a bevy of other helpful minerals including Chromium, Copper, Iodine, Magnesium, Manganese, Molybdenum, Selenium, and Boron. 

Vitamin K2

Vitamin K2 is a fat-soluble vitamin that is essential for maintaining overall bodily health. One of two K vitamins, K2 - which is also known as menaquinone - is found in a number of animal-sourced foods and is also produced by gut bacteria in humans⁴⁴. 

Note: there are other, artificially manufactured, forms of Vitamin K. These include Vitamin K3 (menadione), Vitamin K4 (menadiol diacetate), and Vitamin K5. 

Vitamin K2’s primary function within the body is Calcium regulation - that is, it helps the body use Calcium properly (working with Vitamin D to achieve this). 

Some of the key roles of Vitamin K2 then are: 

• Supporting bone health: Vitamin K2 supports bone health be activating a protein known as osteocalcin which binds to Calcium and helps incorporate it into the bones⁴⁵.
  
  

• Supporting cardiovascular health: Vitamin K2 also interacts with Calcium in support of cardiovascular health. In particular, it activates a protein known as the matrix Gla protein (MGP). Once activated, this protein inhibits Calcium from depositing in the arteries - thus combating arterial calcification. Indeed, as one study found, ‘the risk of an atherosclerotic cardiovascular disease-related hospitalisation for participants with the highest intakes (of Vitamin K2) was 14% lower than participants with the lowest Vitamin K2 intake’⁴⁶.  

Vitamin K2 has also been linked with other health-supporting roles, including dental health. 

Vitamin K2 may also support kidney health through its Calcium-binding role, potentially reducing the risk of kidney stones⁴⁷. 

K2 is certainly a ‘must have’ vitamin in your diet. 

“Where can I obtain Vitamin K2 as a vegan?”, we can hear you ask. 

There are a number of excellent, plant-based sources of Vitamin K2 available to you. These include: 

• Natto: a traditional Japanese dish made from fermented soy beans. It is considered to be a very rich source of Vitamin K2. 

• Sauerkraut: the German dish sauerkraut - of fermented cabbage - is very high in K2.

• Kimchi: a Korean fermented cabbage dish which is packed with K2. 

• Certain cheeses such as Gouda and blue cheese contain high levels of Vitamin K2.

However, we appreciate that these are somewhat unusual foodstuffs which are not always readily or easily available. 

In which case, for the sake of convenience, vegans may wish to add a Vitamin K2 supplement to their diet. 

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Here at Supplement Needs we offer our Vitamin K2 supplement which is non-GMO, and lactose, soy and gluten-free. Offering 1mg of Vitamin K2 per 1 tablet serving, this supplement offers incredible value for money. 

Pregnancy and veganism

A common question we receive from many vegans is how their nutritional needs will change during pregnancy. 

Indeed, your nutritional needs will change during pregnancy. In particular, according to the UK National Health Service (NHS)⁴⁸, it is likely that your needs for Iron, Vitamin B12, Vitamin D, Calcium, and Iodine will be elevated during pregnancy. 

The British Dietetic Association⁴⁹ also suggests that ‘those who follow a vegetarian/plant-based diet may need to take additional supplementation of Iodine, Omega-3 fatty acids and Vitamin B12’.

Supplementation: a useful tool for your vegan diet

As we’ve seen throughout this article, a well-planned, thought-out vegan diet can fulfil your nutritional needs. 

Vegan diets are certainly nutrient rich, but some nutrients can be more difficult to obtain than others. 

Which is why many vegans are turning to supplementation as a convenient and useful tool to support their diet. 

We understand this at Supplement Needs which is why we have launched our dedicated Vegan Needs range which has been developed by renowned supplement expert Dr Dean St Mart PhD to carefully address the nutritional needs of individuals embracing a vegan lifestyle. 

The Supplement Needs Vegan Needs range includes: 

• Vegan Protein. 

• Vegan Vitamins. 

• Vegan Amino Acids. 

• Vegan Omega-3.

And, remember that all Supplement Needs products are produced using evidence-backed and research-driven formulas, are manufactured in the UK to the GMP and ISO 22000:2018 standards, and have complete ingredient transparency. 

If you want the best vegan supplements for your diet - you’ve just found them.

Shop the Vegan Needs range now

For more insights and information about supplements, read the Supplement Needs blog…

Is It Possible to Buy Complete Plant Protein Powders? | What Type of Protein Powder Is Best for People Who Are Lactose Intolerant? | What Do Greens Powders Do? A Complete Guide

Disclaimer

The information on this website should not be used as a substitute for professional medical advice or care. If you have questions about your health, please contact your doctor. 

References

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2. Scarborough P, Clark M, Cobiac L, et. al. Vegans, vegetarians, fish-eaters and meat-eaters in the UK show discrepant environmental impacts [online]. Available at: https://www.nature.com/articles/s43016-023-00795-w (Accessed on 2nd April 2025).

3. Sainsbury’s. Future of Food Report [online]. Available at: https://www.about.sainsburys.co.uk/~/media/Files/S/Sainsburys/pdf-downloads/futureoffood-10c.pdf (Accessed on 2nd April 2025).

4. NHS. The Vegan Diet [online]. Available at: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/ (Accessed on 28th April 2025).

5. Wang F, Zheng J, Yang B, et. al. Effects of Vegetarian Diets on Blood Lipids: A Systematic Review and Meta-Analysis of Randomised Controlled Trials [online]. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4845138/ (Accessed on 2nd April 2025).

6. Macknin M, Kong T, Weier A, et. al. Plant-Based No Added Fat or American Heart Association Diets, Impact on Cardiovascular Risk in Obese Hypercholesterolemic Children and Their Parents [online]. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4380801/ (Accessed on 2nd April 2025).

7. Turner-McGrievy G, Barnard N, Scialli A. A Two-Year Randomised Weight Loss Trial Comparing a Vegan Diet to a More Moderate Low-Fat Diet [online]. Available at: https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.270 (Accessed on 2nd April 2025).

8. Key T, Papier K, Tong T. Plant-based diets and long-term health: findings from the EPIC-Oxford study [online]. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7613518/ (Accessed on 2nd April 2025).

9. Pawlak R, Parrott S, Raj S, et. al. How prevalent is Vitamin B(12) deficiency among vegetarians? [online]. Available at: https://pubmed.ncbi.nlm.nih.gov/23356638/ (Accessed on 2nd April 2025).

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