Best vegan multivitamins for a natural health kick

Not all vitamins or multivitamins are vegan. Some are animal-derived and lots, especially gummies, use gelatin. Always check the label when looking to see if something is vegan. Dietician, Lola Biggs, says, "In their original chemical form yes, however, to be certified vegan within a supplement, the origin and final formula must be free from using or containing sources directly and indirectly derived from animals."

As previously mentioned, there are lots of vegan multivitamins on the market. These are all perfectly suitable for non-vegans and vegans trying to round out their plant-based diet. There are also lots of vitamins specifically made for vegans so they can keep their vitamin intake balanced. Lola explains, "Yes! Look for a blend that has considered the nutrients that can be difficult to obtain from a fully plant-based diet. Together Health’s Vegan Multi, £12.99, is certified vegan, like all vitamins and supplements from Together Health, and offers a broad spectrum of whole food, good quality food-based, and naturally sourced vitamins and minerals including D3, B12, K2, Iron, Zinc, Calcium, and Iodine. All of these are essential nutrients for vegans and are combined in one easy-to-swallow capsule format."

For those who aren’t in the know about vegan diets and lifestyles, there's some concern about vegans not getting everything they need to stay healthy from their plant-based diets. The reality is that you can still get everything you need from a vegan diet, as long as you explore the right food groups. Vegans can benefit from multivitamins but so can non-vegans. Multivitamins are a healthy addition to anyone’s supplement intake. Our expert added "A vegan diet has the potential of offering a great bounty of nutrients if varied and wholefood based. The quality of the diet is not just about omitting animal-derived foods but making sure it surrounds eating lots of fruits, vegetables, and wholefoods. This can be tricky all the time, so choosing a targeted blend vegan multivitamin can support this lifestyle choice."

Lola notes, "Certain nutrients that are essential for our daily wellbeing can be more challenging to obtain through plants solely. Therefore, looking for a supplement that provides bioavailable sources of Vitamin B12, Omega 3 fatty acids, Iron, Zinc and Calcium is key."

"Vegans can lack a number of vitamins from their diet so it can be a good idea to top up daily with a vegan formulated vitamin supplement. Key vitamins to include are Vitamin B12, Calcium, Iron, Iodine, Omega 3, and Vitamin D3."

"Vitamin B12 contributes to normal cell differentiation/division, normal function of the immune system, normal energy-yielding metabolism, and normal red blood cell formation." If you are looking for the best B12 supplements, we have a guide you can read.

"Predominantly found in meat, fish, and dairy, vitamin B12 is an essential micronutrient that can only be reliably obtained in fortified food and supplements if following a vegan diet. It is possible to obtain vitamin B12 in a vegan diet by consuming certain foods such as nori seaweed but the amounts available in these foods are extremely small and unpredictable and are not considered an effective way to obtain B12."

"A lack of B12 can cause many health problems that may only manifest over time, it is possible that over 50 per cent of vegans are deficient in this essential nutrient."

"Calcium contributes to the maintenance of bones and teeth, muscle function and neurotransmission, blood coagulation, energy-yielding metabolism, the function of digestive enzymes and maintenance of normal blood pressure."

"The main dietary source of calcium is dairy foods, but it can also be found in vegan foods such as green, leafy vegetables and tofu."

"One of the most extensive studies of vegetarians and vegans in the world found that vegans had the lowest intakes of calcium as well as other nutrients.

"Other studies tend to agree that most vegans don't get enough calcium."

"Iron contributes to the normal function of the immune system and normal cognitive function."

"The most reliable source of iron is found in animal-based foods, but it can also be found in plant-based foods including cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds."

"A comprehensive literature review study concluded that due to deficiencies and anaemia concerns, iron is rightly considered a nutrient of concern for vegetarians (and vegans)."

"Iodine contributes to normal thyroid function, nervous system and cognitive function, normal energy-yielding metabolism, and the maintenance of normal skin."

"The best source of iodine is in fish and dairy foods. It is possible to obtain iodine on a vegan diet from seaweed such as nori, but nutrient levels are unpredictable."

"One study showed that 80 per cent of the vegans suffer from iodine deficiency."

"DHA helps to maintain normal vision and brain function."

"The most reliable sources of Omega-3 are animal-based foods, but it can also be found in plant-based foods including cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds."

"Omega-3 fatty acids can be split into two categories."

• Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) found in foods such as flax seeds, chia seeds, walnuts, hemp seeds, and soybeans.
• Long-chain omega-3 fatty acids including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in foods like fatty fish.

"Vegan sources of Omega 3 (ALA) are converted to EPA & DHA to be utilised by our major organs, theoretically a vegan should be able to maintain adequate EPA and DHA levels with a high intake of ALA. However, studies estimate that the conversion of ALA to EPA may be as low as 5–10%, while its conversion to DHA may be near 2–5 per cent.

"Additionally, research consistently shows that vegetarians and vegans have up to 50 per cent lower blood and tissue concentrations of EPA and DHA than omnivores.

"As well as the poor conversion from ALA to EPA & DHA, vegan diets are usually richer in Omega 6. Too few Omega 3’s and too much omega 6 has been shown to cause inflammation in the body and long term can be extremely detrimental for our health.

"Interestingly, fish only contains EPA & DHA because they eat algae, so the best and most direct source of Omega 3 and 6 on a vegan diet is algae oil - also a more sustainable and environmentally friendly source."

"Vitamin D contributes to the normal function of the immune system and inflammatory response, maintenance of normal muscle function and maintenance of normal cardiovascular function."

"Vitamin D3 (also known as cholecalciferol) is the body’s preferred and most readily absorbed form, as opposed to the vegetarian form of D2 which is found in foods such as mushrooms but in limited supply on a vegan diet. Other than our body's conversion of sunlight into vitamin D3, the only dietary sources are animal ones such as fish and dairy. Studies suggest that vitamin D3 is more effective at raising blood levels of vitamin D than vitamin D2 from vegetarian sources." We have an article on the best vitamin D supplements that are suitable for vegans too.

"There are worldwide reports of vitamin D deficiency among vegans and omnivores alike."

"Our baseline recommendation for new vegans includes our Vegan Multivitamin, Algae Omega 3 and Plant-based Vitamin D3 bundle.

"Whilst the above deficiency studies may suggest that a vegan diet is not complete or balanced, it is important to note that many deficiencies for these and other nutrients can also be seen in non-vegan diets. The important factor here is to do the research and be conscious that you’re eating the right foods to achieve a balanced and healthy diet."