23/03/2026
Veganism is on the rise and a well-planned vegan diet is generally healthy, balanced and rich in fibre, fruit, vegetables, pulses, nuts and wholegrains. But the NHS points out that vegans can miss out on some essential nutrients if their diet is not properly planned, as nutrients generally found in meat, fish, eggs and dairy can be hard to replace. To help with potential nutrient deficiencies, one of the most common questions people ask is: what supplements should vegans take?
The short answer is that not every vegan needs a cupboard stocked full of supplements. The main nutrient to generally prioritise here is vitamin B12, generally found in meat, fish and dairy products, but others like vitamin D – recommended for all in the UK during the winter but all year round for vegans – and iodine can also be hugely beneficial additions to a vegan diet. Iron, calcium, selenium and omega 3 are all important too, but they are not automatic supplements for every vegan.
The reason this is such an important subject right now is that government data still shows gaps in key nutrients across the UK. In the National Diet and Nutrition Survey 2019 to 2023, 18% of adults aged 19-64 had low vitamin D status and adults aged 19-64 had median iodine levels below the threshold used to indicate adequate population iodine intake.
With veganism growing in popularity, this may become a bigger issue in the coming years. In this guide, we will cover the most important supplements that vegans may want to add to their diet.
So first things first, do vegans need supplements? Often, yes.
The NHS states that you can get the nutrients you need from a varied and balanced vegan diet if it includes fortified foods and supplements. It also says that if a vegan diet is not planned properly, you could miss essential nutrients including calcium, iron, vitamin B12, iodine and selenium.
The more pertinent question here is not whether vegans need lots of supplements, but which essential nutrients are hardest for vegans to get without supplements. From that, we can determine the most essential vegan supplements. For most adults, vitamin B12 and vitamin D are the most obvious starting points, with iodine worth reviewing too.
If you’re sat thinking; “what supplements should I take as a vegan?” Vitamin B12 is the first one to think about. Through NHS advice, we know that vitamin B12 is needed to maintain healthy blood and a healthy nervous system. But natural vitamin B12 sources for vegans are limited, so vitamin B12 supplements are advisable.
For the majority of the population, animal-based foods like meat, fish and dairy provide adequate B12, meaning supplements are generally not needed. But for vegans, the NHS warns against diets that don’t include fortified foods or B12 supplements because a lack of vitamin B12 can lead to deficiency anaemia and neurological problems, including memory loss, pins and needles and difficulty with co-ordination.
There are other useful B12 sources for vegans, including B12-fortified breakfast cereals, fortified soya drinks and fortified yeast extracts or nutritional yeast. Despite this, most vegans choose B12 supplements due to their simplicity.
While Vitamin D deficiency is not just a vegan issue and current UK government advice is that everyone should take a daily 10 microgram vitamin D supplement during autumn and winter, the issue can be more prominent in the vegan population.
Vitamin D helps the body regulate calcium and phosphate, which are needed for healthy bones, teeth and muscles. Many of the common dietary sources of vitamin D, such as oily fish and egg yolks, are not eaten on a vegan diet, which exacerbates the issue. The NHS recommends taking 10 microgram supplements all year round for anyone who does not get enough vitamin D, including vegans.
Iodine is one of the most overlooked nutrients in plant-based diets. The NHS says iodine is needed to make thyroid hormones, which help keep cells and metabolic rate healthy. Adults need 140 micrograms a day to maintain this and recent data suggests that many adults in the UK have iodine levels below the recommendation.
The problem for vegans with iodine consumption is that the main food sources of iodine are dairy, eggs, sea fish and shellfish, so guidance suggests that vegans should consider iodine-fortified foods or an iodine supplement.
That being said, the NHS also warns against taking too much iodine as it could affect the thyroid. This means iodine supplement use should be moderate and carefully-considered. Always check with a health professional if you’re unsure.
Iron is essential for red blood cell production. Some vegan diets can be high in iron, but iron from plant foods is absorbed less well than iron from meat, so the NHS recommends that vegans should be more intentional about where their iron comes from.
Aside from iron supplements, some vegan sources of iron include pulses, wholemeal bread and flour, iron-fortified breakfast cereals, dark green vegetables, nuts and dried fruit. This means iron is not top of the list for required vegan supplements, but should be considered by any vegans not regularly digesting some of those foods.
It should also be noted that women aged 19-49 have higher iron needs than men and older women according to NHS guidance, making iron supplementation more important for the female vegan population.
Another potential vegan supplement to look at is calcium. While vegans can still get calcium from foods such as fortified plant drinks, calcium-set tofu, sesame seeds, pulses, bread made with fortified flour and green vegetables like broccoli and cabbage, adults need 700mg of calcium a day which is quite a lot. Those on a regular diet get much more calcium from dairy products.
So whether or not you need calcium supplements depends on how many of those vegan calcium foods you regularly digest. If you rarely eat fortified foods, don’t use calcium-set tofu and avoid dairy alternatives, then calcium supplements are generally a good idea.
Famously, omega 3 is abundant in oily fish and brings heart health benefits. But, of course, oily fish is outside of the vegan diet, leading many to assume omega 3 supplements are necessary for vegans. This is not necessarily true as some vegan sources like ground linseed oil, rapeseed oil, chia seeds, shelled hemp seeds and walnuts provide omega 3, but potentially not with as many heart health benefits as oily fish.
There are other ways for vegans to protect their heart health as outlined by the NHS, but omega 3 supplements may be beneficial due to their convenience.
We’ve covered six of the most common vegan supplements and their benefits, but which should you take?
Vitamin B12 is the main supplement most vegans should actively think about, because natural vegan sources are limited and deficiency can be serious. Vitamin D is also recommended, while iodine may also be worth considering if you are not using iodine-fortified foods. Iron and calcium are essential nutrients that vegans can struggle with too, but whether they need supplementing depends on the quality of the overall diet and other health factors.
Hopefully through reading this guide, you’ll understand that following a vegan diet does not necessarily mean you need lots of supplements, but a few may be beneficial. It’s important for vegans to pay closer attention to the nutrients they consume in their regular diet and add supplementation where gaps are present.
For many vegans, their supplement regime revolves around vitamin B12 and vitamin D, but may also involve iodine, iron, calcium and omega 3 depending on their food choices.
As with all medical or nutritional advice, it’s always a good idea to consult a doctor if you’re unsure.
If you’re a brand looking to tap into this huge market for vegan supplements, check out our page on vegan supplement manufacturing.
