As part of my research identifying the best vegan supplements, I spoke with two nutritional experts who strongly agreed that appropriate supplementation is essential for those following a plant-based diet.
“While a well-planned vegan diet can offer many health benefits, certain nutrients are consistently harder to obtain without animal foods,” explains Kirsten Humphreys, nutritional therapist at Bare Biology. For those following a plant-based lifestyle, supplementation can therefore play an important supporting role.
Vogue’s top supplements for vegans at a glance:
However, choosing the right additions to your diet is no easy feat. The supplement market is a minefield, with an overwhelming quantity of brands, formulations and buzzy ingredients all vying for our attention, making it a challenge to find the one that will help maintain nutritional balance and prevent potential deficiencies.
Humphreys advises vegans look for “vitamin B12, zinc, vitamin D, iron, omega-3 fatty acids, iodine, vitamin A, choline and, in some cases, protein and calcium,” while stressing that any gaps should first be addressed through diet where possible. “Calcium, for example, can be found in foods such as tofu, sesame seeds and fortified plant milks. Beta-carotene, the precursor to vitamin A, is abundant in colourful fruits and vegetables.” Some vitamins, in particular B12, are not so straightforward to find in food – “as it is not naturally abundant in plant foods,” says the expert. She also says this is true of zinc, iron and omega-3 fatty acids, the latter of which “supports brain, heart and mental health, are also commonly low in people following vegan diets, as plant sources provide ALA, which the body converts poorly into EPA and DHA”.
Scroll on to find out which Vogue-approved formulas are worth incorporating into your diet. Always discuss with a healthcare practitioner to avoid excessive intake.
- Jump to the product reviews
- Which nutrients are most commonly deficient when following a vegan diet?
- Are supplements necessary for vegans?
- How do nutrient needs differ between new vegans and long-term vegans?
- Are plant-based supplements as bioavailable as non-vegan versions?
- Are there nutrients that should not be taken together?
- What red flags should consumers look for on supplement labels?
- Meet the experts
- Best for: Immunity and muscle function
- Type: Capsule
- Key ingredients: high-potency vitamin D3 and vitamin K2
- Why it’s Vogue-approved: “Vitamin D is another nutrient worth keeping an eye on, not just for vegans, but for most people in the UK,” stresses nutritional therapist Kirsten Humphreys. “While small amounts can come from food, we rely heavily on sunlight for vitamin D synthesis. During the winter months, especially, topping up vitamin D levels can be important for overall health.” Delivering 4,000 IU per capsule, Artah’s vitamin D supplement offers a powerful dose alongside vitamin K2 – with both nutrients in their most bioavailable forms for optimal absorption and effectiveness. I take this one daily, all year round, and it’s made a measurable difference, taking me from a deficiency on one blood test to healthy, high levels on the next.
- Best for: High absorption iron
- Type: Capsules
- Key ingredients: Iron bisglycinate
- Why it’s Vogue-approved: Iron is essential for energy, immunity and yet, women in particular are prone to deficiency of the key nutrient for reasons that include heavy periods or poor dietary intake of iron-rich foods like red meat. Yet, it’s not easy to supplement, sometimes leading to gastrointestinal side effects. Zooki, however, has created a supplement designed for optimal absorption that is, according to clinical trials, 50 per cent more effective at increasing haemoglobin levels and thus fighting fatigue. This is the supplement recommended by consultant dietician Sophie Medlin, who recommends it especially for “women with heavy menstrual cycles.”
- Best for: Multitasking multivitamin
- Type: Capsules
- Key ingredients: ascorbic acid, ferronyl iron, zinc citrate dihydrate, vitamin D3
- Why it’s Vogue-approved: Taking a well-rounded approach to staving off fatigue, this supplement contains daily essentials like vitamin C and a full vitamin B complex to keep you on an even keel. There is also B12 and iron to reduce tiredness and promote better sleep, and iron to encourage alertness and vitality.
- Serving size: 30 servings, two capsules per day
- Best for: Gut health
- Type: Capsules
- Key ingredients: 24 probiotic strains
- Why it’s Vogue-approved: There is a lot of discussion about gut health in the wellness community, with the gut dubbed as “second brain”. The DS-01 Daily Synbiotic was created in order to provide balance and restore health to its functionality for a whole host of benefits, from enhancing gastrointestinal health to supporting cardiovascular health. The supplement comes in a refillable and chic forest-green glass jar.
- Best for: Post workouts
- Type: Powder
- Key ingredients: Creatine monohydrate
- Why it’s Vogue-approved: The supplement you may immediately associate with muscle growth and maintenance is likely protein, but creatine is making a strong play for the title with its energy-giving properties, especially for women. Bare Biology has formulated its entry to the market with creatine monohydrate, a flavourless beverage addition that is not harsh on the stomach and undetectable when mixed. Beyond enhancing muscle mass, creatine has benefits for non-athletes, including brain health and fighting fatigue. “Creatine is found primarily in animal foods and plays an important role in muscle preservation,” Kirsten Humphreys, nutritional therapist at Bare Biology, tells us. “We’re also seeing more evidence for its benefits in brain health and cognitive function. While the body can make small amounts, dietary intake still makes a meaningful difference, which is why supplementation can be particularly helpful on a vegan diet (creatine supplements are usually vegan-friendly).”
- Best for: Eye health
- Type: Capsules
- Key ingredients: Algae oil, DHA, EPA and vitamin E
- Why it’s Vogue-approved: The benefits of fish oil have been emphasised since we were children for eye health, brain performance and cardiovascular health, but for those following a vegan diet, it is not always easy to consume enough DHA and EPA (omega-3 fats) for everyday cellular function. DR VEGAN has an innovative solution: using algae oil that is plant-based, contains the omega-3s and has no fishy taste. It offers 550mg of omega-3 daily, which is at the top end of the daily recommended intake for healthy adults.
- Best for: Thyroid health
- Type: Capsules
- Key ingredients: Wild-harvested ascophyllum seaweed
- Why it’s Vogue-approved: “Iodine is also very important and is often overlooked,” explains nutritional therapist Kirsten Humphreys. “On an omnivorous diet, iodine is commonly obtained from foods like fish and dairy, which are excluded on a vegan diet. Supplementation can be helpful, but the dose really matters. Taking too much iodine can be problematic, particularly if someone is already consuming iodine-rich foods such as seaweed. According to the NHS, adults need 140 micrograms of iodine a day.”
- Together Health has sought out a sustainably harvested seaweed from remote parts of the UK and the Nordics that is brimming with nutrients to metabolise iodine – a key mineral for metabolism, thyroid health and brain function. These include selenium, tyrosine, zinc, copper and vitamins A, B2, B3, B6 and C – and crucially no nasties, preservatives, or flavourings. Each capsule contains 293mcg of iodine, so take every other day and consult your healthcare practitioner.
- It is vital, according to consultant dietician Sophie Medlin, who stresses, “Iodine is essential for thyroid hormones, which regulate energy metabolism, protein synthesis, growth and brain health.”
- Best for: Liver function
- Type: Capsules
- Key ingredients: Choline
- Why it’s Vogue-approved: Supporting liver function and fat metabolism, choline is typically found in the diet in eggs, which is, of course, excluded from a vegan diet. In order to get the proper amount of the nutrient, there are some nuts and legumes like kidney beans and peas that you can incorporate into salad and fakeaway burrito bowls, but you can supplement with this Choline 350mg from Solgar that keeps it minimal on the ingredient front. It provides 350mg of choline – almost all of the daily recommended quantity, which is around 425-550mg.
- Best for: Muscle maintenance
- Type: Powder
- Key ingredients: Pea and hemp protein
- Why it’s Vogue-approved: I have long been a fan of Hermosa, the protein brand that Barry’s Bootcamp uses in its studios across the country. Included in its famous Simply PB and in the huge variety of shakes on the menu, Hermosa’s vegan alternative whey acts as a more gentle alternative on the stomach, encouraging muscle recovery after a workout, whether you’re doing one of the legendary HIIT classes or making your own Fuel Bar at home post gym or running.
- Best for: Functioning at your best
- Type: Liquid
- Key ingredients: De-ionised water, zinc sulfate
- Why it’s Vogue-approved: There is something about a liquid supplement that makes it far easier to consume – whether it’s the ability to drop the contents of the pipette directly into your mouth without even the need for water or its seamless integration into a beverage. The Kiki Health Ionic Zinc stars the mineral responsible for healthy bones, hair, skin, nails and immunity in an easily absorbable form so that your body can instantly function at its best. The daily recommended zinc intake is 9 or 11mg (for women and men, respectively), and this supplement provides the entire intake in one serving that equals 10mg.
- Best for: Bones and teeth
- Type: Capsules
- Key ingredients: Calcified seaweed
- Why it’s Vogue-approved: Healthy teeth and strong bones – we all know the benefits of calcium, which have been stressed to us even before the Petits Filous adverts. The only problem for those following a plant-based lifestyle? The most common sources are milk, yoghurt and cheese. Cytoplan keeps it simple in its supplement for the essential mineral using natural calcified seaweed from the coast of Iceland – and so it is as suitable for adults as it is for children who require calcium for normal growth and development. The daily recommended intake is around 1,000mg, and this supplement provides 200mg per capsule. You can find additional sources in tofu, sesame seeds and fortified foods. “Being mindful of calcium intake is especially important for women”, stresses nutritional therapist Kirsten Humphreys, “given the long-term implications for bone health and the role calcium plays in maintaining bone density.”
- Best for: Gym gains
- Type: Powder
- Key ingredients: Organic pea, brown rice, and pumpkin seed proteins and 5g BCAAs
- Why it’s Vogue-approved: Vegan protein often gets a bad rap, but Form Nutrition removes artificial flavours from the equation so that getting the necessary protein does not mean you have to suffer through highly saccharine shakes. The brand includes digestive enzymes to enhance drinkability as well as added goodness like turmeric and black pepper extract.
- Best for: Hair growth and thickness
- Type: Capsules
- Key ingredients: Acerola, broccoli, sea buckthorn, seaweed, biotin, zinc and vitamins B5, B6 & D3
- Why it’s Vogue-approved: The Evening Elixir from the Elle Macpherson-founded label was described as a “delicious chocolate milkshake” by Vogue’s beauty and wellness editor, Morgan Fargo, so our hopes were high for The Hair Elixir from the range. The formula is packed with hair-loving nutrients like zinc as well as those that may be missing from plant-based diets, including vitamin B5, B6 and vitamin D. The combination is designed to encourage the formation of the essential protein keratin, working to enhance the strength of the individual strands and promote new growth.
- Best for: Energy
- Type: Capsule
- Key ingredients: Nutrient-enhanced yeast and beetroot powder
- Why it’s Vogue-approved: This formula contains methylcobalamin and deoxyadenosylcobalamin to support energy levels, nervous system health and mental wellbeing. It may be particularly helpful for those experiencing fatigue, low energy or for individuals following a vegetarian or vegan diet.
- Best for: skin elasticity
- Type: Sachets
- Key ingredients: Vegan collagen alternative, retinol, vitamin B, biotin, vitamin C, vitamin D and ginseng
- Why it’s Vogue-approved: Formulated to be biomimetic to human type 1 collagen, Revive Collagen’s vegan formulation offers clinically proven results in four weeks. The sachet provides a bioavailable form of the ingredients that absorb into the blood vessels to encourage the body’s own collagen production. There are added vitamins too – biotin to spotlight just one – that support hair and nails too.
FAQs
Which nutrients are most commonly deficient when following a vegan diet?
“The most common nutritional deficiencies on vegan diets,” says Sophie Medlin, consultant dietician, “include vitamin B12, iron, calcium, iodine, vitamin D, zinc, selenium and omega-3.”
According to Kirsten Humphreys, nutritional therapist at Bare Biology, the challenge of ensuring a balanced diet while following a vegan lifestyle is that “there isn’t one single ‘vegan diet’ – approaches range from whole-food, plant-based diets to raw or fruitarian styles, as well as highly processed vegan diets that rely heavily on convenience foods. The less structured and less varied the diet, the higher the risk of nutrient shortfalls.”
This is even true of vegetarians. “Maintaining adequate B12 and iron levels can be difficult without conscious attention, reinforcing the importance of both dietary planning and targeted supplementation,” explains the expert. “Ultimately, a vegan diet can work well for some people, but it often requires more intention, education and support. Understanding where the nutritional gaps tend to arise and addressing them proactively is key to protecting long-term physical and mental health.”
Are supplements necessary for vegans?
“I’ve never seen anyone, either in my own life or clinically, be successful on a vegan diet long term without taking supplements,” reveals the nutritional therapist. “It can be very hard to get the levels of certain nutrients you need to stay optimally healthy through food alone. The need for supplements can also be influenced by the type of vegan diet someone follows. Highly processed, very high-carbohydrate vegan diets, often chosen for convenience, can increase the risk of nutrient gaps compared to more thoughtfully planned whole-food approaches.”
Medlin confirms this, “I would always recommend that someone following a vegan diet supplement appropriately. This will allow for the days when their diet isn’t optimised to its full potential, which is hard to achieve every day.”
How do nutrient needs differ between new vegans and long-term vegans?
The risk of deficiency increases over time, both experts agree. “For if someone was vegan for a month or if they followed a vegan diet a couple of days per week, they wouldn’t need to worry so much about nutritional deficiencies,” Medlin believes. “If you follow a vegan diet in the longer term, for example, for more than two months, then supplementation will be needed because the body’s stores of the nutrients listed above can become depleted and lead to health concerns. Furthermore, it is much easier to follow a very well-balanced vegan diet for a short period of time, but to be as conscious of all your nutritional needs every day over the long period as you need to be without supplements isn’t very practical.”
Humphreys stresses that it is very dependent on the person. “Some people may not feel great during the initial transition to a vegan diet. Often, that’s because fibre intake increases very quickly. If someone hasn’t been eating many fruits, vegetables, beans or lentils before, their digestion may not be prepared for that level of fibre.” While, longer term, she says, “There is also a higher risk of deficiencies in nutrients such as vitamin A, iodine, zinc and selenium, although selenium can be obtained from foods like Brazil nuts. Protein intake and protein quality can also become an issue if someone isn’t staying on top of it, as not all vegan foods contain all nine essential amino acids to make up a complete protein. Variety is key here.”
Are plant-based supplements as bioavailable as non-vegan versions?
Bioavailability, the experts agree, is down to the formulation and quality of the supplement, rather than if they are vegan or non-vegan. “If the ingredients in a vegan supplement are carefully chosen for optimum bioavailability, they will be just as effective as a non-vegan version in preventing and correcting nutritional deficiencies,” says Medlin.
Are there nutrients that should not be taken together?
To ensure that there is not over-supplementation or supplements that counteract each other, it is always best to check with a medical professional. However, Humpreys flags some combinations to steer clear of. “Minerals tend to compete with each other for absorption, so combinations like calcium with iron, calcium with zinc, or calcium with magnesium can interfere with uptake. Or vitamin C with B12, or vitamin E with vitamin K.” She believes in being selective. “For example, if someone is deficient in B12, I’d be more mindful about not taking very high doses of vitamin C at the same time (high folate can also mask low B12 symptoms). Similarly, if someone is trying to improve a specific mineral status or achieve a particular therapeutic effect, I’d be more careful about combining that mineral with other minerals in high doses. It’s also important to consider food interactions. Coffee and tea, for example, may impair iron absorption, so timing matters there, too.”
What red flags should consumers look for on supplement labels?
- Realistic claims: “Supplements should support health, not promise cures,” Humpreys warns. So look out for inflated claims.
- Ingredients: Medlin advises “Look for bulking agents, fillers and binding agents being high up on the ingredients lists and low levels of nutritions e.g. 15 per cent of the DRV. This tells us that you’re paying for something that hasn’t been thoughtfully formulated.” Humpreys also says to be aware of very long ingredient lists – “Overly complex formulas aren’t necessarily more effective and sometimes those extra ingredients can have side effects.”
- Transparency: “Consumers should be able to see evidence of third-party testing and feel confident that the brand is open about what’s in their products,” says Humpreys.
- Bioavailability: According to Medlin, “It’s also a good idea to look for methylated B vitamins in a product, as these are more bioavailable. When choosing an omega-3 supplement, look for one made from algae rather than seeds, as this will give the essential EPA and DHA needed from an omega-3 supplement, as opposed to ALA, which we get from plants, which isn’t as useful in the body.”
- Testing: Humpreys believes, “If a brand is making claims like clinically tested, they should be able to clearly back them up. Consumers should be able to see what was tested, how it was tested, and whether the evidence actually supports the claims being made for that product.”
Meet the experts
- Sophie Medlin, RD, is the head of nutritional research, consultant dietician and chair of the British Dietetic Association for London and founder of City Dieticians. She is also the head of nutrition at Heights
- Kirsten Humphreys is a nutritional therapist at Bare Biology