How to Incorporate Supplements Into a Vegan Diet

Ensuring that the correct amount of vitamins and minerals is crucial to the human body's functioning and overall health. Those who identify themselves as dietary vegans choose to only consume plant-based products, and avoid any and all animal derived substances. This diet requires certain supplements, which may include vitamin B12, iodine, protein, calcium, vitamin D, DHA, essential fatty acids, and iron.[citation needed] This guide will explain how to integrate these supplements into a healthy vegan diet. Ultimately, it is each individual's responsibility to choose which ones they implement, if any.


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    Eat fortified foods. Vitamin B12, vitamin D, calcium, and iron can all be found in a variety of vegan foods. Common plant-based fortified foods may include non-dairy milks, meat substitutes, tofu, certain cereals, orange juices, and nutritional yeasts.
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    Eat foods that naturally contain supplements. Iodine can be found in iodized salt. Omega-3 fatty acids are included in flaxseed oil, ground flaxseeds, olive oil, and canola oil.[1] Iron and calcium are found in a variety of foods including but not limited to green leafy vegetables, whole grains, and some herbs.[2] Protein naturally occurs in nuts, seeds, and legumes.
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    Take multivitamins if you consider that you have deficiencies in your regular diet. You may wish to discuss this with your doctor first. There are many vegan multivitamins, which can provide the most commonly taken vitamins and minerals. They are also sold individually, and you can mix and match in virtually unlimited combinations.


  • Take vitamins in the morning, when your body needs them the most, and with food, to aid digestion and absorption.
  • Get a nutritional profile done to know exactly what your body needs in terms of nutrition and supplements.
  • Read nutritional labels on foods. Sometimes the fortified nature of the food is not made immediately obvious on the package.


  • None of the information in this article is intended to replace advice from a medical professional. Consult a doctor before implementing any changes into your diet. The facts are intended for informational purposes only.

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