The Most Overlooked Supplements For Plant-Based Eaters

The Most Overlooked Supplements For Plant-Based Eaters

These supplements for plant-based eaters can support a vegan/vegetarian diet: Protein, Calcium, Iron, Zinc, Omega 3s, and Vitamins D and B12.

If you consume a plant-based diet, your body is likely missing out on some vital nutrients like Vitamin B12 and Vitamin D. This doesn’t mean that your body must be deprived of these nutrients.

Instead, you can consider taking supplements. Please note that you may struggle to get certain nutrients into your diet due to your specific dietary requirements. Talk to a dietician if you are unsure.

7 Supplements For Plant-Based Eaters

Here are seven supplements for plant-based eaters that you should consider incorporating into your diet if you’re vegan or vegetarian:

1. Protein

The Roles of Protein in the Body

Plant-based diets are typically lower in protein than a standard diet. The good news is that protein is the less problematic nutrient in the group, and most plant-based eaters can meet or exceed their protein requirements with the right foods.

If you are someone who struggles to get enough protein into your everyday diet, you could consider taking pea protein. This low-carb supplement is packed full of protein – with a natural, earthy taste.

The good news is pea protein is easy to get your hands on. You will be able to purchase it from your local health food store.

If you want to know more about what pea protein is and why you should consider using it, take a look at these pea protein benefits.

2. Calcium

Supplements For Plant-Based Eaters - Calcium

Dairy is one of the best ways to get enough calcium into your diet. However, plant-based eaters do not consume enough of it.

Failure to meet your calcium requirement could affect your bones, and you will start to lose bone mass.

This means that your bones will eventually become very weak, putting you at an increased risk of severe diseases like osteoporosis. To avoid this, you must consider taking a calcium supplement if you struggle.

As well as taking a supplement, there are also plenty of plant sources of calcium. For example, leafy green vegetables like cabbage and broccoli are ideal.

Plant-based milk alternatives and dried fruit are also among some of the more popular options.

3. Vitamin B12

Health Benefits Of Vitamin B

Vitamin B12 is a vital nutrient that serves an essential role in our bodies. It is responsible for forming red blood cells and DNA. The vitamin also supports the development of our brain and nerve cells.

Unfortunately, for plant-based eaters, Vitamin B12 is mainly derived from animal products. Therefore, many people struggle to meet their required intake.

Luckily, there are plenty of Vitamin B12 supplements that you can take. You will be able to find these in your local health food store.

While shopping for plant-based products, you should also read the label. You may be surprised to know that some foods are fortified with B12, such as breakfast cereals, alternative milk, and soy products.

4. Zinc

Supplements For Plant-Based Eaters - Zinc

You may be familiar with zinc as it contributes to a strong and healthy immune system. Zinc also aids many other processes in our body, such as metabolism, nerve function, and digestion. So, it is clear to see why it is necessary to incorporate this into our diets.

It can be difficult for plant-based eaters to absorb enough zinc from their food, so a supplement may be required. There are also foods like seeds, nuts, and legumes, which can help you increase your zinc intake.

If one thing is sure, zinc is a nutrient that should not be overlooked. It plays many vital roles in our bodies and aids many processes.

So, if you are worried that you are not consuming enough plant foods that contain zinc, now is the time to make that change.

5. Omega-3s

Supplements For Plant-Based Eaters - Omega 3

If you want to build and maintain a healthy body, then omega-3s are essential nutrients to help you achieve exactly that. They are a vital energy source that allows our immune system, heart, blood vessels, and lungs to function.

If you choose not to incorporate seafood into your diet, it is likely that you are not meeting your omega-3 intake. Therefore, a supplement may be essential.

Luckily, they are not difficult to get hold of. Take a look at some Omega-3-rich foods online to identify other ingredients that you can use in your daily diet.

Flax seeds, canola oil, and seaweed are just some popular examples.

6. Iron

Signs and Symptoms of Iron Deficiency

Iron has an important responsibility to aid the development of red blood cells, which carry oxygen from your lungs and around your body. If you suffer from a lack of iron, you could have iron deficiency amenia.

Research shows that approximately 10 million people are iron deficient in the US. So, what can plant-based eaters do to avoid falling into this statistic?

They can either take an iron supplement or they can eat plant-based foods that are rich in iron. Some of these plant-based sources include:

  • Chia seeds;
  • Kale;
  • Dried apricots;
  • And fortified breakfast cereals.

Luckily, there are plenty of plant sources of iron. If you need to incorporate more of this vital nutrient into your diet, don’t hesitate to do your research.

7. Vitamin D

Supplements For Plant-Based Eaters - Vitamin D

Vitamin D, along with calcium, is critical for bone growth. It allows our bodies to absorb and retain calcium and phosphorus.

Research has also shown that Vitamin D can help reduce your risk of infection.

Unfortunately for plant-based eaters, Vitamin D is found in most animal products. Therefore, a supplement could be the ideal option for you.

Like most of the nutrients outlined in this guide, there is also a long list of plant sources for Vitamin D that you can try and incorporate into your diet. Tofu, orange juice, and mushrooms are among some of the most popular.

Vitamin D offers many surprising benefits to our bodies. Therefore, it is vital that plant-based eaters make an effort to add this into their daily diet.


So, there we have it. Seven supplements for plant-based eaters:

  1. Omega 3 fatty acids;
  2. Vitamin B12;
  3. Zinc;
  4. Protein;
  5. Calcium;
  6. Iron;
  7. And Vitamin D.

Whether you need to study pea protein benefits or research plant sources of iron, there is no denying that it is possible for plant-based eaters to get the nutrients that their body needs and deserves.

Don’t hesitate to consult with your dietician if you are struggling to make necessary changes to your diet.

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