5 Science-Backed Vegan Supplements to Keep You Flawless & Fueled
Alright, let’s be real—going vegan is a boss move for your health, the planet, and the animals. But just because you’re eating all the plants doesn’t mean you’re automatically getting every single nutrient your body needs. Even the most flawless plant-based diet might need a little backup, and that’s where supplements come in.
So, let’s talk about the 5 science-backed supplements every vegan should consider, because we’re not out here trying to be cute but deficient. Let’s get into it.
1. Vitamin B12 – The Non-Negotiable MVP 🏆
Listen, if you take nothing else from this, take your B12! This vitamin is essential for energy, brain function, and making sure your blood cells are doing their thing. Since B12 is mainly found in animal products, most vegans need to supplement it—unless you plan on eating a whole lot of dirt (spoiler: don’t do that).
Backed by science: Low B12 can lead to fatigue, nerve damage, and even mood changes. A daily or weekly supplement keeps you on point. (National Institutes of Health, 2021)
2. Omega-3s – The Brain Booster 🧠
Omega-3 fatty acids, especially DHA and EPA, are key for brain health, heart health, and keeping inflammation in check. Fish usually get all the credit, but we’re vegans, babe—we get ours from algae.
Backed by science: Studies show that vegans tend to have lower levels of DHA & EPA, so an algae-based supplement can keep your brain and heart happy. (Advances in Nutrition, 2019)
3. Iron – The Energy Maker 💪
Feeling tired? Cold all the time? Sis, you might need more iron. While plant foods have iron (hello, lentils and spinach!), your body doesn’t absorb it as easily as the iron from meat. Taking iron with vitamin C helps, but if your energy is dragging, a supplement might be your bestie.
Backed by science: Studies show that vegans, especially women, are at a higher risk of iron deficiency. (American Journal of Clinical Nutrition, 2017)
4. Vitamin D – The Sunshine Vitamin ☀️
Unless you’re sunbathing every day (and let’s be real, who has time for that?), chances are you’re not getting enough vitamin D. This vitamin is crucial for bone health, immunity, and mood. And since it’s mainly found in animal-based foods, most vegans (and honestly, most people in general) need a little extra.
Backed by science: Low vitamin D is linked to weak bones and a higher risk of illness. A plant-based D3 supplement keeps you glowing. (Journal of Steroid Biochemistry, 2018)
5. Zinc – The Immunity Guard 🛡️
We can’t have you out here catching colds every five minutes! Zinc is crucial for your immune system, healing, and even skin health. While you can get it from nuts, seeds, and legumes, it’s not always enough—so a supplement can keep you feeling strong.
Backed by science: Studies show that vegans have lower zinc levels, so a little extra support can go a long way. (European Journal of Clinical Nutrition, 2020)
The Bottom Line
Look, a plant-based diet can have you thriving, but let’s be smart about it. Supplements aren’t about being extra—they’re about making sure you’re covered where your diet might fall short. Stay nourished, stay glowing, and keep that energy high.