If you took a multivitamin before becoming vegan, chances are that it’s not vegan friendly.
Vegans don’t necessarily need to take a multivitamin, but it can be a nice backup if your diet isn’t always so great.
This short post will go over 2 main things:
- The most important vitamins and minerals for vegans (data-backed)
- The best vegan multivitamins
What Should You Look For in A Vegan Multivitamin?
If you eat vegetables regularly, you don’t need to be worried about being deficient in most vitamins.
However, as vegans, we’re more susceptible to certain types of deficiencies than omnivores.
If your diet is great, then most studies say that multivitamins have little to no effect on health.
However, they are helpful at minimizing the consequences of any short term vitamin or mineral shortages.
And perhaps multivitamins are more important for vegans, this hasn’t really been studied yet.
What has been researched, is that vegans are more likely to be lacking or deficient in:
- Vitamin B12
- Vitamin D
These are the crucial nutrients that I’ve focused on when trying to find the best vegan multivitamins.
It is always an option to just get individual supplements for each nutrient above, but a multivitamin can be more convenient.
Vitamin B12 is the only one that’s necessary to supplement if you only eat whole foods. Here’s a list of the best vegan vitamin B12 supplements if you’d rather go that route.
All supplements on this page include B12 as methylcobalamin, the easiest form of vegan B12 to absorb.
It would be nice to also get omega 3s from a multivitamin, but so far I’ve never come across a vegan multivitamin with omega 3 fats in it.
Athletes and Multivitamins
For the most part, vegan athletes need the same vitamins and minerals that everyone else does, just more of them.
Because exercise does damage to your body, so antioxidants (vitamin B, C, D, and E) in particular are extra important for recovery and to prevent free radical damage.
Again, you can get all this from food, but you may also want to look for it in a multivitamin. Most of the ones on this page have a good amount of those as well.
Results: The 5 Best Vegan Multivitamin Supplements
I spent a few hours researching different options, and the 5 I have here are the best overall.
When I say “best”, I’m judging supplements based on:
- Vitamin B12 content
- Vitamin D content
- Iron content
- Are they a reputable company?
- How much do they cost?
I’ve put together a summary table here, but if you want more detailed looks at each product, continue down further.
|Type||Vit. B12 (% DV)||Vit. D (% DV)||Iron (% DV)||Price per serving|
|Garden of Life (Pill)||Pill||200||250||10||$$$|
|Veg1 Multivitamin||Chewable tablet||1000||400||0||$|
|Garden of Life (Gummies)||Gummies||300||100||0||$|
Deva is perhaps the most well-known vegan supplement brand.
This product is certified vegan by the Vegan Society.
This multivitamin and mineral supplement not only meets the RDA of several vitamins, but also important minerals like iron.
There is 18 mg of iron in a pill, which meets the RDA for women (men only need ~8 mg). If your male, it’s not a problem to get a bit extra, your body will absorb less.
There are only 3 potential downsides that I could see:
- Pills are on the larger side (but you can cut them in half if needed)
- Vitamin D is in the D2 form, which isn’t as easy to absorb as the D3 form.
- Price is reasonable, but some of the others here are a bit cheaper.
Overall, it’s a sollid multivitamin that’s well suited for vegans.
There’s both a men’s and women’s version of this multivitamin.
Both have the same core nutrients and are almost identical, but the different versions have a bit extra of important nutrients for each gender.
Garden of Life is well-known in the vegan community and their products are all high quality.
Note that they also make non-vegan products. They have a “raw” multivitamin that is vegetarian, but there’s no vegan sticker or description anywhere. I wouldn’t feel comfortable taking or recommending it.
But the mykind pill here is very good. It features:
- Vitamin D3 (the best form) from lichen (bacteria from algae)
- All organic ingredients
- 15 vitamins and minerals with 100% DV or more.
- All ingredients are from real foods and not just synthesized.
The only big issues are the iron content isn’t great (like most vegan multivitamins) and it’s the most expensive product per serving here.
If budget is a big concern, choose a different one.
Veg1 is sold by The Vegan Society, which obviously gives you really high confidence that the product is entirely vegan.
The big strength of this product is that it’s specifically formulated for vegans.
It doesn’t have a huge array of vitamins that you almost certainly get enough from food already. It just focuses on the ones you might need more of.
But there are a few downsides:
- UK prices – Cheap if you’re in the UK, but shipping is expensive anywhere else. I factored in shipping to the US in the summary chart.
- Sugar and dextrose (more sugar) are the main ingredients.
- No iron.
It’s a solid option, especially if you’re just looking for a little bit extra to complement your vegan diet.
It’s the only multivitamin I found that was made specifically to address vegan deficits. No idea why they didn’t try to include iron though.
This is a different multivitamin product from Garden of Life from the one above on the list.
Its ingredients and nutritional value are different from the pill version, so treat them as completely separate products.
There’s a men’s, women’s and kid’s version of this gummy multivitamin. It’s one of the very few vegan multivitamins for kids.
The good and/or notable:
- Vitamin D is in D3 form.
- All organic ingredients
- Only consists of whole plant ingredients
The only big downside is that there’s no iron.
Note that while some levels of vitamins are lower than in comparable products, most vitamins over 100% of the daily requirements don’t get fully absorbed, so it doesn’t matter in most cases.
Naturelo makes a version of their multivitamin for both men and women.
Make sure you buy the “daily” multivitamin, because they have another multivitamin that you need to take 4 tablets of per day, which is a pain.
This is a good multivitamin if you just want a bit of extra nutrients, but don’t have any big holes in your diet.
The levels of each vitamin are good, but not extremely high (which you might want if you were worried about a big deficiency).
The ingredients are all whole foods, and the vitamin D is D3 from lichen, which is ideal.