The best vegan supplements to support plant-based living

You’re committed to your plant-based lifestyle, you’re loading up on whole foods, you’re doing everything right… but you’re wondering if you could feel even better. What next? Fine-tune your vegan supplement routine to give your body the support it needs to stay energised, nourished and perform at its best. Enter your vegan stack – it's a personalised bundle of vitamins taken together for a specific purpose.

Because vitamin B12 is found mainly in meat, fish and dairy, it can be tricky to get enough on a vegan diet – which is why a B12 supplement can be such a game-changer for plant-based eaters.¹

Omega-3 (specifically DHA) is needed to support heart health and brain health with a daily intake of 250mg of DHA. “This nutrient is found most abundantly in food sources such as oily fish including salmon and mackerel but is also found in smaller amounts in some seeds, such as flaxseeds and supplement forms such as algal oil. Meaning if you follow a plant-based diet you may benefit from a supplementary form.“³

You’ll find this nutrient in lots of everyday foods – such as red meat, beans including kidney beans, chickpeas, dried fruit including apricots and fortified breakfast cereals.

In the UK, the sun just doesn’t cut it from October to March – as your body can’t make enough vitamin D. So topping up with a supplement during autumn and winter helps maintain your vitamin D levels when sunlight exposure is limited.⁴ “Vitamin D is an essential vitamin needed daily, this fat soluble nutrient (meaning excess of this vitamin is stored in the body), can be synthesised by the skin through sunlight exposure,” says Millicent. 

While dairy foods like milk and cheese are rich in calcium, you can also top up with green leafy veg and calcium-fortified foods such as bread and soya drinks.⁶ “Calcium is a macro-mineral, meaning a mineral that’s needed daily to support optimal function but in larger amounts, this nutrient provides benefits for maintaining the health of bones and teeth, alongside the regulation of muscular contractions," says Millicent.

“Zinc is a macro-mineral, meaning a mineral which is a nutrient that’s needed daily to support optimal function but in larger amounts. This nutrient provides benefits for supporting your immune system, wound healing and contributing to the maintenance of normal testosterone levels.⁷ It’s recommended that men get 9.5mg daily and women get 7mg daily,” says Millicent. “Food sources rich in zinc include meat, shellfish, dairy foods and cereal products, so following a vegan diet can be more challenging to hit the required amount to prevent deficiency.”

“Iodine is a mineral needed daily in smaller amounts as it contributes to the normal production of thyroid hormones and normal thyroid function.⁸ The recommended amount of iodine for adults is 140ug daily,” says Millicent. Food sources rich in iodine include cow's milk, dairy products, eggs and seafood – not exactly plant-based staples – which is where supplements can help keep your levels in check and fill the gaps.⁹

Building a thoughtful vegan supplement stack isn’t about complicating your routine, it’s about giving your body steady support. With the right balance of vitamins and minerals, you can stay energised, nourished and confident that your plant-based lifestyle has everything covered.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.