🌱 Vegan Nutrition Guide 2026

Best supplements for plant-based diet success

⚡ Quick Overview

Essential for vegans: B12, Vitamin D, Omega-3 (EPA/DHA), Iron, Zinc, Iodine
Helpful for vegans: Protein powder, Creatine, Calcium, B-Complex
Why needed: Not available or poorly absorbed from plant foods
Timeline: B12 deficiency takes 2-5 years, iron 6-12 months

⚠️ IMPORTANT: VEGAN DEFICIENCIES

Vegan diets are healthy BUT require supplementation! B12 is ONLY found in animal products (you MUST supplement). Iron, zinc, and omega-3 are poorly absorbed from plants. Vitamin D is hard to get from food. Without supplements, you WILL become deficient over time!

🎯 Vegan Nutrition Basics

1. Vitamin B12 - The MUST-HAVE Supplement

How it works: Essential for nerves, DNA, red blood cells - ONLY in animal products
The science: 92% of vegans deficient, deficiency causes irreversible nerve damage
Dose: 250-500mcg daily OR 2500mcg weekly (cyanocobalamin or methylcobalamin)
Best for: ALL VEGANS (non-negotiable!)

→ Multivitamin with B12

2. Vitamin D3 - The Sunshine Vitamin

How it works: Essential for bones, immunity, mood - hard to get from food
The science: 80% of people deficient, vegan D3 from lichen
Dose: 2000-5000 IU daily (get tested)
Best for: Bone health, immunity, mood

→ Vitamin D3 2000 IU

3. Omega-3 EPA/DHA - The Algae Oil

How it works: EPA/DHA essential for brain, heart - NOT in plant foods (ALA converts poorly)
The science: Vegans lack EPA/DHA, algae oil provides it without fish
Dose: 250-500mg EPA/DHA daily (from algae)
Best for: Brain health, heart health, inflammation

→ Algae omega-3 supplement (or fish oil if not strict vegan)

4. Iron - The Anemia Preventer

How it works: Essential for oxygen transport - non-heme iron (plants) poorly absorbed
The science: 50% of vegans iron deficient, take with vitamin C for better absorption
Dose: 18mg daily (women), 8mg (men) - get tested first!
Best for: Preventing anemia, energy, fatigue

→ Supplement with Iron + vitamin C

5. Zinc - The Immune Mineral

How it works: Essential for immunity, wound healing - phytates in plants block absorption
The science: 30-40% of vegans zinc deficient
Dose: 15-30mg daily
Best for: Immunity, wound healing, taste/smell

→ Multivitamin with Zinc

6. Iodine - The Thyroid Mineral

How it works: Essential for thyroid hormones - variable in plant foods
The science: Vegans at risk of deficiency without iodized salt or seaweed
Dose: 150mcg daily
Best for: Thyroid health, metabolism

→ Sea Moss (natural iodine) or iodized salt

7. Protein Powder - The Convenience Protein

How it works: Provides complete protein (pea, rice, hemp blend)
The science: Helps meet protein needs (0.7-1g per lb bodyweight)
Dose: 20-40g per serving
Best for: Muscle building, convenience, protein intake

→ Vegan protein powder (pea + rice blend)

8. Creatine - The Muscle & Brain Booster

How it works: Increases strength, muscle, brain function - ONLY in meat
The science: Vegans have 20-30% lower creatine levels, supplementation works great
Dose: 5g daily (vegan creatine monohydrate)
Best for: Strength, muscle, brain function

→ Creatine Monohydrate 5g (vegan)

🎯 Optimal Timing Protocol

Q: Can I get B12 from nutritional yeast or fortified foods?
A: Maybe, but it's unreliable! Supplement to be safe. B12 deficiency causes irreversible nerve damage!

Q: Can I get omega-3 from flax/chia/walnuts?
A: They provide ALA, which converts poorly (5-10%) to EPA/DHA. Take algae omega-3 for EPA/DHA!

Q: Should I get tested before supplementing?
A: YES for iron and vitamin D! Excess iron is dangerous. B12, zinc, omega-3 are safe to supplement.

Vegan diets are healthy BUT require supplementation! B12 is non-negotiable - you WILL become deficient without it.

Essential stack: B12 + Vitamin D3 + Algae Omega-3 + Zinc
Helpful: Iron + Iodine + Creatine + Protein
Get tested for B12, iron, vitamin D annually!
92% of vegans are B12 deficient - don't be one of them!