The Best Vegan Supplements

Vegans eat a diet free of animal and animal-derived products. As with other restricted diets, it is important to incorporate wholesome, nutritionally-dense foods such as fruits, vegetables, whole grains and legumes. In addition to a well-balanced diet, vegans should include vitamin and mineral supplements to meet their recommended daily nutritional requirements. Always consult your physician before taking supplements.

Calcium

Nonvegans tend to get the majority of their daily calcium intake from dairy products. For vegans, leafy greens such as kale, spinach, broccoli and bok choy are very high in calcium, as are almonds and fortified foods like soy or rice milk. According to the National Institute of Health's Office of Dietary Supplements, the average adult should be consuming 1,000 mg of calcium daily. This is necessary for strong bones and teeth as well as a healthy nervous system. Also take a supplement if you are not getting enough dietary calcium.

Vitamin D

Calcium and vitamin D go hand in hand. Calcium cannot be absorbed or utilized properly without the presence of vitamin D. Like calcium, vitamin D also is primarily found in dairy products which poses a challenge for vegans. Your body is actually able to synthesize vitamin D from limited sun exposure. According to the Linus Pauling Institute "sunlight exposure can provide most people with their entire vitamin D requirement." That said, with the threat of skin cancer and winter climates relegating people to the indoors, getting enough sunlight each day can be difficult. In these situations, a vegan may benefit from taking a 400 IU of vitamin D each day.

Iron

Both plants and animals provide iron, however, plant-based iron (nonheme) is not absorbed into the body as easily as meat-based iron. For this reason, some vegans may develop iron deficiencies. According to Eating Well Magazine, "iron is required to transport oxygen from the lungs to the cells in the body and for oxygen storage in the muscles." The average adult male requires 8 mg while females require 18 mg or iron each day. Low iron levels can result in anemia, which causes cognitive problems and fatigue. Consult your physician and request a blood test to determine if a supplement is required.

Vitamin B-12

Vitamin B-12 is primarily found in meat. A few studies suggest that sea vegetables may be a potential source of the vitamin. However, according to the Vegetarian Society, "the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources." B-12 is important for producing red blood cells and managing a healthy nervous system. Since vitamin B-12 is virtually impossible to obtain through a balanced diet, vegans should take a supplement.