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Do vegans need supplements? Well nowadays everyone could use a supplement or two, such as vitamins, minerals, aminos, and omega-3 fatty acids. So the best policy and one I’ve personally tapped for over 40 years, is to supp-up.
A lot of people like to say we don’t need supplements. And I get it. I really do. It’s easier on the budget and more natural to get our nutrients from food.
However after over 40 years of being a healthy vegan and plant-based athlete with “the best blood” one doctor had ever seen, there are supplements I’ve always taken and always will.
And whenever I’ve stopped, my body knew.
So in my view, the best practice is a healthy diet and supplementation. And though tons of dieticians claim we don’t need supplements and can get it all from foods, the caveat is ‘can,’ which is a slippery slope when it comes to follow-through.
Because due to a number of not so mysterious environmental, nutritional, and socioeconomic factors—namely agriculture, lifestyle, and processed foods—nutrient-deficiency is real. As shown by boatloads of studies.
In fact one report notes deficiencies in vitamins A, C, E, and magnesium across the board, while others cite B12, omega-3 fatty acids, calcium, and iodine—with vegans and omnivores falling short.
In addition, deficiencies of vitamin D3 and zinc are “pervasive in the US population,” says PubMed, while another source cites a list of evolving trends:
Percentage of Americans with Common Micronutrient Deficiencies
94.3% are deficient in vitamin D
91.7% are deficient in choline
88.5% are deficient in vitamin E
66.9% are deficient in vitamin K
52.2% are deficient in magnesium
44.1% are deficient in calcium
43.0% are deficient in vitamin A
38.9% are deficient in vitamin C
Here’s a baseline:
1. Vitamin B12 (Cobalamin)
Vitamin B12 is one of the most frequently discussed supplements among vegans. It’s also one of the easiest to figure out. Because even though it should be in tons of foods, chemicals have crushed it.
According to Dr Michael Klaper, “traditional sources of B12 have been virtually obliterated by our modern, sanitized lifestyle. Root vegetables are now scrubbed and washed with chlorinated water, virtually eliminating every trace of natural B12 in the process.”
What Is Vitamin B12?
Vitamin B12 (cobalamin) is a water-soluble molecular organism found in plant roots, water, and soil. It was once more prevalent in the natural environment than it is now. Chemicals such as chlorine and pesticides have killed it off, which is one of the reasons for deficiency. Vegans who rely on plant foods can almost always benefit from B12.
What is Vitamin B12 Good For?
Vitamin B12 plays key roles in maintaining human cells. It’s vital to the healthy functioning of multiple organ systems. It’s not only crucial for your bones, blood, nerves, and brain, it’s a regulator and precursor of DNA synthesis. Prolonged deficiencies can result in anemia, neuropathy, atherosclerosis, heart attack, and stroke.
How Much B12 Do Vegans Need?
The standard dose of vitamin B12 supplementation for vegans is 1000 mcg – 2,500 mcg twice a week or 50 mcg a day. It’s ill-advised to inject it into muscle tissue.
What Are the Best B12 Supplements?
The best B12 supplement for most vegans, according to Dr. Michael Klaper, is sublingual methylcobalamin. He says it’s the most active and bioavailable kind.
However Dr. Michael Greger suggests cyanocobalamin, the synthetic version, which the former says hikes homocysteine and can harbor cyanide.
Some studies suggest that cyanocobalamin may be slightly more bioavailable—49% vs 44%—while others show its urinary excretion rate three times higher than methylcobalamin, making it less retainable overall.
Other sources place them head to head in terms of efficacy, with confounding variables involved.
Whatever the case, liquid drops or sublingual microdots are the preferred methodologies.
Here’s what to look for:
- Safe high-quality ingredients.
- Clear labels.
- Recommended dosage.
- No excess fillers (magnesium stearate, stearic acid, silicon/titanium dioxides, cellulose, vegetable gum, glycol, etc.).
- Third-party tested and certified.
- Contaminant-free.
- Industry endorsements.
- Unbiased reviews.
Get B12 here:
Future Kind Vegan Methylcobalamin B12
Bulletproof Methylcobalamin B12 Lozenge
2. Multivitamin
The best multivitamins for vegans are made with specific nutrients in mind, such as zinc, vitamin B12, iron, and iodine. They also typically rock vitamin D, vitamin K, selenium, magnesium, and omega-3 fatty acids.
Supplements such as vitamins A, D, E, K, beta carotene, folic acid, and iron are important to watch. Taking too much can result in an overaccumulation.
What Are Multivitamins Good For?
High-quality multivitamins are a go-to safety net and buffer against nutrient-deficiency. They help fill the gaps in inadequate diets of nutrient-poor foods. They’ve also been shown by studies to boost various biomarkers of health.
Do Multivitamins Work?
The efficacy of multivitamins has been demonstrated across a number of studies.
For instance, one report notes that “MVMs [multivitamins] may help prevent a number of health problems. In bridging nutrient gaps, it is plausible that MVMs help prevent iron-deficiency anemia, neural tube defects, neurological damage in people age 50 years and older, and bone disease by supplementing the diet with iron, folic acid, vitamin B12, and vitamin D, respectively.”
Another study found that four weeks of multivitamin supplementation in young adults improved mood, B vitamin levels, and curbed homocysteine.
In addition it was shown that “Multivitamin supplementation substantially increased blood levels of vitamin B6, B12 and folate in both genders and decreased homocysteine in men.”
Multivitamins and Cognitive Function
A recent study cited by the Harvard Gazette shows remarkable impacts of multivitamins on older adults:
“Researchers at Brigham and Women’s Hospital and Harvard Medical School reported last month that a randomized trial of the humble multivitamin found surprisingly potent effects on memory as we age. The COSMOS-Web Study showed that, among 3,500 subjects 60 and older, a daily multivitamin led to 3.1 years less cognitive aging than for those assigned a placebo. The clinical study was the second cognition trial in COSMOS to suggest that multivitamins can slow memory loss.”
Get Multivitamins here:
Future Kind Vegan Complete Multivitamin
Future Kind Essential Vegan Multivitamin
Hippo7 Vegan Complete Multivitamin
Foundations Plant-Powered Multivitamin (comes with gift)
Hum Base Control Women’s Multivitamin
Future Kind Vegan Prenatal Multivitamin
3. Zinc
Zinc is a powerhouse supplement and go-to for the immune system. It tackles everything from impaired vision to the common cold.
It’s good for vegans, vegetarians, and about anyone who falls short, which as of late is over two billion people worldwide.
According to this report:
“Zinc deficiency is a major health problem worldwide, especially in developing countries, hence it is designated by the World Health Organization as a major disease contributing factor . . . . Despite being one of the most abundant trace elements in the human body, zinc cannot be stored in significant amounts and hence requires regular intake or supplementation.”
What Is Zinc?
Zinc is a trace element in the Earth’s crust and the second most abundant mineral in the human body (after iron). It’s found in water, soil, air, food, the tissues of species. It’s also the only metal in every enzyme.
What is Zinc Good For?
Zinc performs a variety of important functions including cellular activation, DNA synthesis, apoptosis, and more. It boosts proteins, enzymes, signaling pathways, your heart.
And speaking of your heart, one report suggests that zinc supplementation can help prevent heart failure:
“Zinc, an essential micronutrient, affects the heart by modulating cardiomyocyte oxidative stress and maintaining myocardial structure, among other mechanisms. In cross-sectional studies, patients with heart failure have often had zinc deficiencies . . .”
Symptoms of deficiency include . . .
- Impaired growth and development.
- Thinning hair and spotted nails.
- Reduced immunity.
- Fatigue and irritability.
- Loss of appetite.
- Reproductive dysfunction.
- Impaired vision.
- Gastrointestinal symptoms.
- Inflammation.
How Much Zinc Per Day
Standard doses for zinc range between 10 and 40 mg a day, with 40 being the upper limit. The recommended daily value is eight mgs for women and 11 for adult men.
It’s also important to avoid intranasal zinc as it’s been linked to olfactory damage.
And definitely don’t megadose (unless otherwise advised). Zinc can be toxic in excess and hinder copper and iron absorption.
Get zinc here:
4. Vitamin D3
Vitamin D is one of the most important supplements ever and suggested for a majority of people. It also has one of the highest rates of deficiency in the world, so getting enough is key.
I personally take between 2000 and 5000 IUs a day, which according to top researchers, is not unsafe.
What Is Vitamin D?
Vitamin D (calciferol) is a steroid hormone that includes vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). It aids gene expression, protein synthesis, immunity, blood pressure. It’s called the ‘sunshine vitamin’ because it’s the product of UVB rays. When the sun hits the proteins in your skin it manufactures vitamin D.
What is Vitamin D Good For?
Vitamin D helps protect your bones, teeth, heart, gut, nerves, brain, immune system. It boosts calcium and phosphorous absorption, blood plasma, an abundance of enzymes. In addition it’s required for optimal skeletal health and offsetting disease.
Conditions such as heart disease, osteoporosis, diabetes, hypertension, tuberculosis, autoimmune disease, and cancer have all been linked to vitamin D deficiency.
How Much Vitamin D Should You Take Daily
Recommended doses of vitamin D run between 1000 – 5000 IUs daily, with 5000 not uncommon. Older adults, African Americans, and the overweight may need more.
One study found that African Americans given a vitamin D supplement of 4000 IUs a day reversed their epigenetic aging by three years.
According to Harvard,“For most people, the best way to get enough vitamin D is taking a supplement because it is hard to eat enough through food.”
Get vitamin D3 here:
HUM Here Comes the Sun Vegan D3
5. Iodine
Nearly half the world is deficient in iodine, an essential mineral, so it’s another supplement you may want to take, or at least keep on hand.
What Is Iodine?
Iodine is a major antioxidant and constituent of thyroid hormones. It works with the thyroid gland to pump the hormone thyroxin. It boosts multiple organ systems, including the brain, and fuels nutrient-assimilation, growth and development, and thyroid synthesis. Deficiency is linked to a whole slew of disabilities, including cretinism, one of the most severe.
What is Iodine Good For?
Iodine is a primary contributor to energy and metabolism. It supports heart-health, gut-health, skin-health, your brain. Deficiency can cause weight gain, depression, mental confusion, and slowed heartrate. On the flip side its benefits rock.
Iodine Benefits
- Supports the thyroid.
- Boosts cognition.
- Offsets radiation.
- Improves mood.
- Ramps energy.
- Supports pregnancy.
- Supports healthy weight.
- Prevents goiter.
- Boosts bone health.
- Reduces inflammation.
- Prevents hyperthyroidism.
- Prevents hypothyroidism.
- Promotes healthy skin and hair.
Iodine Doses
The daily value of iodine for adults is 150 mcg a day or 220/290 when pregnant or lactating, respectively.
Get iodine here:
Future Kind Vegan Iodine Liquid Drops
Heritage Store Nascent Iodine Colloidal
6. Omega-3 Fatty Acids DHA & EPA
I recently watched about my 10th science podcast on omega-3 fatty acids, and I still learned more. They’re definitely one of the hottest topics in the health space.
Which is pretty unsurprising since a low omega-3 index can literally shorten your lifespan.
What Are Essential Fatty Acids?
The omega-fatty acids are polyunsaturated fats found in plants, algae, and marine animals. They include omega-6 linoleic acid, omega-3 α-linolenic acid (ALA), and the long-chain omega-3 fatty acids EPA and DHA, otherwise known as eicosapentaenoic acid and docosahexaenoic acid, respectively.
What are the Benefits of Omega-3?
Omega-3 fatty acids DHA and EPA have tons of benefits:
- Reduced inflammation.
- Lifespan extension.
- Decreased oxidative stress.
- Healthier bones.
- Healthier hair, nails, and skin.
- Reduced disease risk.
- Better vision.
- Enhanced mitochondria.
- Healthier cell membranes.
- Boosted cognition.
- Improved athletic performance.
- Increased insulin sensitivity.
- Mitigation of Alzheimer’s and dementia.
- Reduced heart attacks and strokes.
- Healthier blood pressure.
- More optimal heartrate.
- Improved cholesterol.
- Better arterial function.
- Mitigation of autoimmune disease.
- Atherosclerosis prevention.
- Improved mental health.
- Healthier biome.
When it comes to mega-dosing, Dr. Rhonda Patrick says that “high dose omega-3 (5g/day) can help muscles become more responsive to the anabolic effects of protein, and counters muscle loss during periods of disuse.”
Which is helpful for sarcopenia, post-surgery recovery, and periods of inactivity.
What’s the Best Omega-3 Supplement?
The best omega-3 supplement is vegan algae, hands down. It’s cleaner, more sustainable, and an epic source of EPA and DHA. You can learn more here.
Also be on the lookout for . . .
- High-quality ingredients.
- Clear labels.
- Recommended dosage.
- No excess fillers (magnesium stearate, stearic acid, silicon/titanium dioxides, cellulose, vegetable gum, glycol, etc.).
- Third-party tested & certified.
- IFSO certified.
- Contaminant-free.
- No krill, no ethyl.
- Phospholipid DHA.
- Low oxidation (< 10) | high concentration.
You can check the quality of omega-3 supplements at Nutrasource IFSO (international fish oil supplements).
Get nutrient panels here: OmegaQuant.
Omega-3 Dose
A baseline adult dose of DHA/EPA is between 1.1 – 1.6 grams, with some experts taking between 2000-5000 grams daily.
Get vegan omega-3 supplements:
Calgee Sustainable Vegan Omega-3
7. Vitamin C
More than 40% of Americans don’t get enough vitamin C, and it’s primarily due to diet.
The Linus Pauling Institute found that “About 75% of the US population (ages ≥1 year) do not consume the recommended intake of fruit, and more than 80% do not consume the recommended intake of vegetables.”
Which, in case you’re wondering, are vitamin C foods.
But of course it should be easy for us vegans, right? After all, we eat tons of fruits and veggies every day.
Or do we?
The fact of the matter is, too many vegans eat nutrient-poor processed foods like chips, crackers, bakery, and to-go. Not everyone’s packing crudite or powering raw fruits and veggies rich in vitamin C.
And, since vitamin C is so crucial—a huge antioxidant—I supp it up, which stacks on top of crudite and fresh produce every day.
What Is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble essential nutrient that humans and many animals must acquire from food. It was the first vitamin to be chemically produced into a supplement and one of the safest to take.
It’s also one of the most beneficial.
What Is Vitamin C Good For?
Vitamin C is a go-to for scurvy, gout, high blood pressure, oral health, immunity, disease mitigation, heart-health, skin-health, cognition, free radical damage, and more. It boosts proteins, collagen biosynthesis, and antioxidant assimilation.
It’s also been shown to shorten the duration and severity of the common cold.
According to Harvard, Nobel Laureate Linus Pauling was a huge fan who mega-dosed.
How Much Vitamin C Per Day
Since excess vitamin C is excreted in the urine, you don’t have to worry so much about it accumulating. Anything above 1000 mg loses 50% absorption.
The upper limit for adults is 2000 mg, but if you have liver disease, kidney disease, or gout, it’s 1000.
I personally do 500 mg a day, but ramp it up every now and again.
It’s also good to consult your physician about all supplements if contraindications may apply (e.g., you take meds, have chronic conditions, etc.).
Get vitamin C here:
Future Kind Vegan Iron + Vitamin C
8. Plant-Based Protein (Amino Acids)
I first discovered the amazing benefits of amino acids in a library book penned by a physician who took a really deep dive, like everything you ever wanted to know about amino acids with huge chapters on each one.
After that I was hooked, and especially on creatine, carnitine, arginine, and NAC. Plus, the branched chain aminos (BCAAs) leucine, isoleucine, and valine are great for working out. Studies show they boost strength and muscle endurance.
Anyway, the bottom line is we all need an adequate intake of all nine essential amino acids, as I’m sure you know. You probably also know they form a complete protein in both plants and animal foods, though supping with a high-quality protein powder is well advised.
And especially if you’re vegan, vegetarian, a plant-based athlete, or over the age of 65.
What Are Amino Acids?
Amino acids are molecules that form proteins. They contribute to the biosynthesis of peptides, hormones, neurotransmitters, and more.
Our bodies produce 11 of the 20 we need, but the other nine come from foods—specifically complete protein foods with all nine or combos that stack all nine such as beans and rice, hummus and pita, etc., and supplements, which in many cases include additional nutrients and cofactors.
Studies have shown that high-quality protein powders and amino superfoods boost energy, metabolism, muscle recovery, and more. They support workouts, enzymes, blood, hair, and connective tissues.
They also rock in smoothies.
Protein Deficiency Symptoms
Though vegans and most people in the US get enough protein—often more than enough—signs you’re running short include . . .
- Hair, skin, and nail issues.
- Bloating (edema).
- Diminished muscle mass.
- Increased appetite.
- More sickness & infections.
- Weakness and fatigue.
- Cognitive difficulties.
- Slow-healing wounds.
- Poor sleep.
- Mood swings.
How Much Protein A Day
At least 10% of your diet should include complete protein, or 0.8 grams per kilo of body weight. You can multiply in pounds by 0.36 for a general idea, though margins are individualized.
Lifestyle habits and bioavailability factors weigh in.
Here are some connects:
Organifi Complete Protein Chocolate
Organifi Complete Protein Vanilla
Four Sigmatic Creamy Cacao Protein Powder
Four Sig Peanut Butter Protein Powder
Four Sigmatic Sweet Vanilla Protein Powder
Future Kind Organic Vegan Vanilla Protein
Future Kind Vegan Meal Replacement Shake
Hippo7 Organic Chocolate Protein Powder.
Best Plant-Based Protein Powders
Plant-Based Sources of Complete Protein
9. Silica
I’m a huge fan of silica and started suggesting it to my friends and family decades ago. It’s one of the best supplements ever for hair, skin, nails, teeth, and bones.
I noticed a big difference in my nails when I first started taking it, and I’ve been taking it since.
It’s also backed by studies:
“The analysis of the scientific literature on the use of supplements containing silicon shows great therapeutic potential of this element, as it operates in different conditions of human health and presents aesthetic properties. Among the various chemical forms available, the analysis of studies shows that OSA [orthosilicic acid] is the form that presents greater bioavailability . . .”
What Is Silica?
Silica, also known as silicone dioxide, is a water-soluble silicate mineral and the second most abundant element on Earth (after oxygen). It’s also one of the largest constituents of the Earth’s crust and used in countless applications.
The most bioavailable form for human consumption is orthosilicic acid. It boosts heart-health, bone-health, collagen, enzymes, and more.
Deficiency can cause “deformities in skull and peripheral bones, poorly formed joints, reduced contents of cartilage, collagen, and disruption of mineral balance in the femur and vertebrae,” says one report.
Silica Benefits
- Hair, skin, and nail health.
- Collagen formation.
- Bone-health.
- Heart-health.
- Joint-health.
- Boosts immune system.
- Reduces inflammation.
- Skeletal-health.
- Brain-health.
- Wound healing.
- Detoxification.
- Supports mineral balance.
- Curbs osteoporosis.
- Improves arthritis.
According to the International Journal of Endocrinology:
“There is a growing body of the scientific literature which recognizes that silicon plays an essential role in bone formation and maintenance. Silicon improves bone matrix quality and facilitates bone mineralization. Increased intake of bioavailable silicon has been associated with increased bone mineral density. Silicon supplementation in animals and humans has been shown to increase bone mineral density and improve bone strength.”
Silica Dose
A standard adult dose of silica is 500-1750 mg a day. It’s considered safe and side effects are rare.
I’ve personally been taking the ALTA brand in the image above for decades.
Get it on Amazon here.
10. Magnesium
Magnesium deficiency is a big deal in the US and around the world. According to reports, “the vast majority of people in modern societies are at risk for magnesium deficiency.”
Dr. Rhonda Patrick cites it as 45% of the population.
Whatever the case, the situation is so dire and consequential to human health that an “urgent call to action” was penned:
“Certain individuals [the majority] will need to supplement with magnesium in order to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease. Subclinical magnesium deficiency increases the risk of numerous types of cardiovascular disease, costs nations around the world an incalculable amount of healthcare costs and suffering, and should be considered a public health crisis. That an easy, cost-effective strategy exists to prevent and treat subclinical magnesium deficiency should provide an urgent call to action.”
What Is Magnesium?
Magnesium is an alkaline Earth metal and comprises approximately 25 grams of an adult human body. It’s also present in tons of foods and dietary supplements.
What Is Magnesium Good For?
Magnesium plays key roles in vitamin D activation, ATP function, DNA repair, and more. It’s “required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction,” says this report.
Its benefits include . . .
- Reduced inflammation.
- Reduced oxidative stress.
- Increased energy.
- Improved nerve function.
- Faster muscle recovery.
- Better heart-health.
- Reduced high blood pressure.
- Offsets type-2 diabetes.
- Supports brain health.
- Prevents osteoporosis.
- Supports bone health.
- Vitamin D cofactor.
- Promotes restful sleep.
- Reduces chronic disease.
- Supports cardiovascular health.
- Reduces insulin resistance.
- Aids anxiety and depression.
- Offsets migraines.
- Supports liver and kidneys.
- Activates enzymes.
- Boosts exercise performance.
- Helps PMS symptoms.
Best Magnesium Supplement
Though any high-quality magnesium supplement is of benefit, I’ve heard magnesium citrate, glycinate, and threonate suggested by experts. Evidently citrate, malate, and lactate are good for the gut due to short-chain fatty acids. Malate and lactate boost epithelial cells, goblet cells, and mitochondria.
Threonate potentially facilitates sleep and is neuroprotective, while malate can boost post-workout recovery time.
Glycinate is soothing and anti-inflammatory, while magnesium oxide is not preferred.
Dr. Rhonda Patrick uses Magnesium Glycinate by Pure Encapsulations and Magnesi-Om by Moon Juice. She says Threonate can’t meet the RDA, and that mag is best taken in small doses spread apart.
The best food sources of magnesium include dark leafy greens and sprouted nuts, seeds, and legumes.
Dosage
The current adult daily dose for magnesium is 310–320 mg for females and 400–420 mg for males. Athletes typically need more.
Dr. Patrick suggests a minimum of 350 mg a day.
You can also enjoy a dope Epsom salt bath.
Get magnesium:
Strategic Herbs & Superfoods
When it comes to stacking herbs, supplements, and nootropics, I’m definitely a fan. I recently tried the Boost in the image above and it’s 100% dope.☕
One of my favorite stacks that inevitably phased out was an extract by Zand. It sported Siberian eleuthero, ginkgo biloba, astragalus, Fo-ti (Ho Sho Wu), and more.
Nowadays I make my own stacks from select varieties and brands, though superfoods with epic combos are clearly available.
I also take calcium, activated charcoal, probiotics, and vitamin E, in addition to slews of gut-healthy, metabolically active plant compounds:
Vegan Super Plant Complex (with Ashwagandha)
Vegan Turmeric Curcumin with Black Pepper
Four Sigmatic Boost High Caf Adaptogen Coffee
Supplement Side Effects
Most dietary supplements have potential side-effects, dosage recommendations, cofactors, and possible contraindications. If you’re on medications or have medical issues, consult your physician.
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The medical and health topics covered on the PlateofGrass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
