Vegan? How to Choose the Best Multivitamin

Laura ContrerasOrthomolecular Gut Therapist25 october 20247 min. reading time

Are you vegan and want to ensure you're getting all the nutrients your body needs? Whatever your reason for following a plant-based diet, obtaining all the necessary vitamins and minerals from your food can be challenging. Fortunately, a good multivitamin can assist you. But what should you look for when choosing the best vegan multivitamin?

What is a Vegan Multivitamin?

A vegan multivitamin is specifically designed to provide you with the vitamins and minerals that are difficult to obtain from a plant-based diet. Another significant difference from regular multivitamins is that, as you would expect, it contains no animal ingredients. Often, 'normal' multivitamins include substances partially derived from animal products, such as vitamin B12, iron, and vitamin D3. A vegan multivitamin is entirely free from animal-derived substances such as gelatin or fish oil and contains only plant-based ingredients.

Such a multivitamin is intended to support your vegan lifestyle, helping you to address any potential deficiencies. However, remember: it is not a substitute for a healthy, varied diet. It can, however, provide that extra boost to help you feel your best.

Why Choose a Specific Multivitamin as a Vegan?

You might wonder if you could just take a regular multivitamin. Unfortunately, this is often not the best choice. We'll explain why. A vegan diet requires more attention to certain nutrients that are less readily available in a plant-based diet.

Vitamin B12, for example, is almost exclusively found in animal products, so as a vegan, you're at a higher risk of deficiency. Vitamin B12 is important for your nervous system and red blood cells. But also vitamin D, iron, calcium, and zinc are important to monitor.

These vitamins and minerals can be more challenging to find in a completely plant-based diet. A vegan multivitamin is specially formulated to ensure you still receive these important nutrients, preventing deficiencies. Standard multivitamins are often not 100% plant-based and contain animal ingredients that you would prefer to avoid as a vegan.

Recognising the Best Vegan Multivitamin

There are many different options on the market, making it challenging to choose the right multivitamin. There are a few key differences between a general multivitamin and one specifically designed for vegans. Important things to consider include:

1. High-quality Vegan Ingredients with High Absorbability

With any multivitamin, it's important to choose high-quality ingredients. Always check the absorbability of the vitamins and minerals. The form of the vitamin is perhaps more important than the quantity. For example, vitamin B12 in the form of methylcobalamin or adenosylcobalamin is better absorbed by your body than cyanocobalamin. Methylcobalamin and adenosylcobalamin are directly usable by the body. If you occasionally get an injection from your GP, it contains hydroxycobalamin, which is also a well-absorbed form for your body.

For iron, the best absorbable form is Iron Bisglycinate. This form causes fewer gastrointestinal issues than other forms of iron. The minimum amount of iron is set at 18mg per day for adults.

The minimum amount of zinc is 8-11mg per day for an adult, and the best absorbable forms are zinc bisglycinate, zinc picolinate, or zinc methionine. These forms are much better absorbed than, for example, zinc oxide or zinc sulfate. Here are more examples of well-absorbed forms.

Furthermore, it's important to check whether your multivitamin is fully vegan. Standard multivitamins may contain animal ingredients such as gelatin or fish oil. Vegan multivitamins use plant-based alternatives. For example, omega-3 fatty acids in a vegan multi come from algal oil instead of fish oil, and vitamin D3 can be derived from lichen. Also, check the excipients and whether the capsule is made of gelatin.

2. Specific Nutrients

Vegans often have an increased need for certain nutrients because it is more challenging to get enough through diet alone. A vegan multivitamin is tailored to this. Often, a vegan multivitamin contains higher doses of vitamin B12, iron, and zinc. A standard multi usually does not, which means you still risk deficiencies.

Important Nutrients for Vegans

In addition to the basic vitamins that are important for everyone, it is crucial to consider B12, vitamin D, and omega-3 when following a vegan diet.

Vitamin D plays a vital role in the immune system and in the absorption of calcium in the bones. When we expose our skin to the sun, the skin itself produces vitamin D. However, if you spend little time outdoors or there is hardly any sun (as in Dutch winters), it can be difficult to produce enough. Vitamin D can also be obtained from food, but most edible sources of vitamin D are animal-based: oily fish, eggs, or liver (oil). Because a deficiency in vitamin D can lead to a weaker immune system, reduced bone density, or muscle weakness, it is important for vegans to ensure a good supplement, especially in winter. Plant-based vitamin D is derived from lichen, good to know when choosing vitamin D.
We already mentioned omega-3 fatty acids, as they are primarily derived from fish oil. Omega-3 is important for healthy brains, eyes, and heart but also for reducing inflammation. For vegans, there is a great alternative to fish oil: algal oil. This is the only plant-based source of omega-3 that contains both EPA and DHA. These are the most important omega-3 fatty acids.
Vitamin B12 is perhaps the most discussed vitamin among vegans. And rightly so, as vitamin B12 is very important for concentration, focus, detoxification, iron incorporation, and your nerves. It is therefore highly recommended for vegans to take vitamin B12 as a supplement. Make sure to choose a well-absorbed form such as methylcobalamin or adenosylcobalamin.

A Few More Nutrients to Watch

In addition to these nutrients, there are a few more important nutrients that are difficult to obtain from a vegan lifestyle.

Calcium: although you can find calcium in plant-based products, it might be helpful to calculate your intake and possibly supplement it.
Iron: iron from plant sources is less well absorbed than animal iron, so a supplement can also help here.
Zinc: zinc is mainly found in meat and seafood, and vegans often get too little zinc. Plant-based sources are also - like iron - less well absorbed than animal ones.
Iodine: often forgotten but essential. Iodine is mainly found in seafood, but vegans can easily supplement this by regularly eating seaweed.

Good to Know

A vegan diet may require extra attention to your nutrients, but with a good vegan multivitamin, you can prevent deficiencies and keep your body healthy. When selecting a multivitamin, pay attention to plant-based ingredients, the specific nutrients needed (such as vitamin D, B12, and omega-3), and the absorbability. By choosing a multivitamin specifically aimed at vegans, you can be sure you are getting the right amounts of minerals and vitamins. This way, your body stays balanced, and you feel fit and energetic.

Want to know which vegan multivitamin suits you best? Use the multivitamin choice guide here.

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