7 Essential Vegan Vitamins You Need to Thrive (+ Best Supplement Picks!)
Beyond the Protein Myth
If you’ve been following this guide, we’ve already tackled the biggest misconception about plant-based eating: the idea that vegans don’t get enough protein. By now, y’all know that lentils, chickpeas, tofu, and even vegetables pack plenty of protein.
But protein isn’t the only thing to consider when reducing or eliminating meat. Some essential nutrients—like B12, Omega-3s, and iron—are harder to get from plants alone.
This doesn’t mean a plant-based diet is unhealthy; it just means you have to be intentional about getting the right nutrients. The good news? It’s easier than ever to fill any gaps with vegan-friendly supplements that support your energy, immunity, and overall well-being.
Let’s dive into the 7 essential vitamins and minerals every vegan should focus on, plus the best supplements to help you feel your best.
7 Essential Vegan Vitamins & How to Get Them
1. Vitamin B12: The Energy & Nerve Booster
B12 is critical for brain function, energy levels, and red blood cell production. It’s naturally found in animal products, so plant-based eaters must supplement it.
Where to Get It: Fortified plant milks, nutritional yeast, and supplements.
Recommended: Future Kind Vegan B12 Gummies – Fast-absorbing, no weird aftertaste!
2. Vitamin D: The Sunshine Nutrient
Vitamin D supports calcium absorption, immune function, and mood regulation. If you don’t get daily sunlight exposure, you’re probably not getting enough.
Where to Get It: Sunlight, fortified plant milks, and D3 supplements.
Recommended: Future Kind Vegan D3 – Sourced from lichen, not animal-based lanolin!
3. Omega-3s: For Brain & Heart Health
Most people associate Omega-3s with fish, but guess what? Fish get it from algae! These essential fatty acids support brain function, heart health, and inflammation reduction.
Where to Get It: Flaxseeds, chia seeds, walnuts, and algae-based supplements.
Recommended: Future Kind Vegan Omega-3 – No fishy burps, just pure algae-based DHA & EPA!
4. Iron: For Energy & Focus
Iron carries oxygen through the blood and prevents fatigue, brain fog, and dizziness. While plant-based sources are great, they aren’t absorbed as efficiently as heme iron from meat.
Where to Get It: Lentils, tofu, spinach, and iron-fortified cereals.
Recommended: Future Kind Vegan Iron+ – Includes vitamin C for better absorption!
5. Zinc: The Immune System’s Best Friend
Zinc plays a crucial role in immune defense, wound healing, and digestion. It’s found in plant foods, but the body doesn’t absorb plant-based zinc as easily.
Where to Get It: Pumpkin seeds, chickpeas, and cashews.
Recommended: Future Kind Vegan Zinc – Whole-food sourced for maximum absorption.
6. Iodine: For Thyroid & Metabolism Support
Your thyroid controls metabolism, energy levels, and hormone balance. Iodine is essential for keeping it functioning properly, but plant-based eaters often don’t get enough unless they eat seaweed regularly.
Where to Get It: Seaweed (nori, kelp), iodized salt, and supplements.
Recommended: Future Kind Vegan Iodine – Sustainably sourced from seaweed!
7. Calcium: For Strong Bones & Muscles
Calcium is important for bone strength, muscle function, and nerve signaling. You don’t need dairy for strong bones, but you do need calcium-rich plant foods or a supplement.
Where to Get It: Tofu, almonds, tahini, fortified plant milks.
Recommended: Future Kind Vegan Calcium – Includes magnesium and D3 for better absorption!
How to Choose the Best Vegan Supplements
Not all supplements are created equal. When shopping for plant-based vitamins, look for:
Certified vegan & cruelty-free
No artificial fillers or additives
High bioavailability (easily absorbed by the body)
Eco-friendly packaging & ethical sourcing
That’s why I trust Future Kind—their supplements are formulated specifically for vegans and use sustainable, high-quality ingredients.
Final Thoughts: Do Vegans Need Supplements?
The best way to get nutrients is through whole foods, but even the most balanced plant-based diets can have gaps. Supplements aren’t a replacement for a healthy diet, but they can make your plant-based journey easier and help you feel your best.
If you’re serious about thriving on a plant-based diet, these 7 vitamins should be a priority. The right supplements can help you maintain energy, prevent deficiencies, and support long-term health.
Ready to level up your plant-based health?
What’s Next?
Now that you know how to cover your nutritional bases, it’s time to make your plant-based journey even easier. In Part 6, we’ll dive into the effect of a plant-based lifestyle on mental well-being.
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