Vitamin supplementation is a hotly debated aspect of nutrition. Since most of these products are not regulated by the Food and Drug Administration (FDA), it can be quite daunting to pick the “right” one. This is especially so when you are vegan. It may surprise the average person that a balanced vegan diet is much higher in nutrients (yes, even protein!) than the standard omnivore diet. However, there are specific supplements that can benefit both vegans and omnivores alike.

B-12: B-12 is an essential vitamin that is basically good for the entire body, including red blood cell formation and energy metabolism. High sources of B-12 are found within animal products, but this does not mean that they are a “natural” source. B-12 is a bacteria found in nature that animals consume and carry within their bodies. When we eat certain animals, we eat the B-12 stored within them. Even so, the average omnivore is deficient in this vitamin! The solution? B-12 supplements for everyone! It is recommended by dietitians to take a daily or weekly B-12 supplement. Ask your doctor for more information.

Omega-3: Fatty acids, such as omega-3, are critical to the body. They help maintain your heart’s health, lowering blood pressure and decreasing overall inflammation. They are often prescribed to those who have high cholesterol. The issue with this, however, is that omega-3 is recommended as the primary solution rather than diet. Animal products contain high amounts of saturated fats and cholesterol, contributing to the risk of heart disease. You may be lead to believe that omega-3 fatty acids only exist in fish. Much like B-12, just cut out the middle man (or fish, in this case) and source from what the fish eat: algae! Decrease your overall intake of animal products and take a vegan omega-3 supplement, along with eating more seaweed products like nori.

D3: D3 is another essential, fat-soluble vitamin that the body requires primarily to promote calcium absorption. Calcium is an essential nutrients that the body uses for muscle function and bone health. It is critical to have a balance of both D3 and calcium to gain the greatest benefits (this is especially true for elderly women). One issue with vitamin D is that it is most abundant in certain animal products. However, this is not to say that there aren’t ways for vegans to obtain it. One high source are mushrooms, followed by fortified products such as soy milk and certain cereals. Your best bet is to take a daily vegan D3 supplement.

I personally have been taking an all-in-one vegan supplement created by the company Future Kind. It is entirely vegan, with B-12, omega-3, and D3. I have experienced an increase in energy with no negative side effects. I encourage you to look for a product that will suit you, but if you want to take the guess work out of finding an essential vegan supplement, go to futurekind.com. Have a lovely day!