15 Best Supplements for Vegans
![Viridian - Vegan Multi 30/90 vegetarian capsules Viridian - Vegan Multi 30/90 vegetarian capsules](https://static.smeetsengraas.nl/3695/80/x/viridian-vegan-multi-30-capsules.jpg)
- One-per-day multi
- For vegans, vegetarians, pescotarians and flexitarians
![Arctic Blue - Omega-3 Algae Oil DHA 60 vegetarian capsules Arctic Blue - Omega-3 Algae Oil DHA 60 vegetarian capsules](https://static.smeetsengraas.nl/3295/80/x/arctic-blue-omega-3-algenolie-dha-60-capsules.jpg)
- 250 mg DHA per capsule
- Packaging 100% plastic free
![Arctic Blue - Omega-3 Algae Oil DHA + EPA 90 vegetarian capsules Arctic Blue - Omega-3 Algae Oil DHA + EPA 90 vegetarian capsules](https://static.smeetsengraas.nl/3731/80/x/arctic-blue-omega-3-algenolie-dha-epa-90-capsules.jpg)
- 210 mg DHA, 70 mg EPA per capsule
- Packaging 100% plastic free
![Arctic Blue - Omega-3 Liquid Algae-Flaxseed Oil DHA + ALA 150 ml of oil Arctic Blue - Omega-3 Liquid Algae-Flaxseed Oil DHA + ALA 150 ml of oil](https://static.smeetsengraas.nl/3539/80/x/arctic-blue-omega-3-liquid-algen-lijnzaadolie-dha-ala-150-ml.jpg)
- 250 mg DHA per dessert spoon
- 2000 mg ALA
![Viridian - Vitamin B12 1000 mcg 60 vegetarian capsules Viridian - Vitamin B12 1000 mcg 60 vegetarian capsules](https://static.smeetsengraas.nl/3697/80/x/viridian-vitamin-b12-1000-mcg-60-capsules.jpg)
- Contains a combination of two active forms of Vitamin B12
- Contains only natural ingredients
![Vitals - Elke Dag Capsules 60 vegetarian capsules Vitals - Elke Dag Capsules 60 vegetarian capsules](https://static.smeetsengraas.nl/2021/80/x/vitals-elke-dag-capsules-60-capsules.jpg)
- The multi for women and men
- Easier to swallow than tablets
![Viridian - Liquid Vitamin D3 (Vegan) 2000 IU (50 mcg) 50 ml of oil Viridian - Liquid Vitamin D3 (Vegan) 2000 IU (50 mcg) 50 ml of oil](https://static.smeetsengraas.nl/3066/80/x/viridian-liquid-vitamin-d3-vegan-2000-iu-50-mcg-50-ml.jpg)
- Easy to dose low and high - 3 mcg per drop
- Liquid - vegan
![Viridian - Vegan EPA & DHA 30 ml of oil Viridian - Vegan EPA & DHA 30 ml of oil](https://static.smeetsengraas.nl/3102/80/x/viridian-vegan-epa-dha-30-ml.jpg)
- Only vegetable sources: algae and chia seed
- Cold pressed in the absence of oxygen
![Functional Bites - Raw Bar Endurance 50 gram Functional Bites - Raw Bar Endurance 50 gram](https://static.smeetsengraas.nl/4655/80/x/functional-bites-raw-bar-endurance-50-gram.jpg)
- Delicious chocolate almond hazelnut flavored bars
- With 1500 mg Cordyceps and 1000 mg Guarana
![Thorne - VeganPro Complex® - Chocolate 796 grams of powder Thorne - VeganPro Complex® - Chocolate 796 grams of powder](https://static.smeetsengraas.nl/3880/80/x/thorne-veganpro-complex-chocolate-796-gram.jpg)
- Unique combination of amino acids, vitamins and minerals, mushrooms, DHA and fiber
- Very complete amino acid profile
![Solgar - Vegan Multiple 90 vegetarian capsules Solgar - Vegan Multiple 90 vegetarian capsules](https://static.smeetsengraas.nl/2285/80/x/solgar-vegan-multiple-90-capsules.jpg)
- Suitable for vegetarians and vegans
- 100% natural carotenoid complex
![Thorne - Zinc Bisglycinate 15 mg 60 vegetarian capsules Thorne - Zinc Bisglycinate 15 mg 60 vegetarian capsules](https://static.smeetsengraas.nl/3677/80/x/thorne-zinc-bisglycinate-15-mg-60-capsules.jpg)
- Contains 15 mg zinc bisglycinate chelate per capsule
- Very easily absorbable form of zinc
![Viridian - Vitamin D3 & K2 Vegan 90 vegetarian capsules Viridian - Vitamin D3 & K2 Vegan 90 vegetarian capsules](https://static.smeetsengraas.nl/3877/80/x/viridian-vitamin-d3-k2-vegan-90-capsules.jpg)
- Vitamin D3 from vegan source (lichen)
- Vitamine K2 in de vorm van VitaMK7® een zuivere vorm van menaquinone 7 gevormd door een uniek gepatenteerd natuurlijk fermentatie proces met de bacterie Bacillus subtilis natto
![Vitakruid - Vitamin D3 drops Vegan 30 ml of oil Vitakruid - Vitamin D3 drops Vegan 30 ml of oil](https://static.smeetsengraas.nl/4909/80/x/vitakruid-vitamine-d3-druppels-vegan-30-ml.jpg)
- Contains 5 mcg of vitamin D3 per drop
- Liquid - vegan
![Smeets en Graas - Astaxanthin 8 mg AstaPure 60 vegetarian softgels Smeets en Graas - Astaxanthin 8 mg AstaPure 60 vegetarian softgels](https://static.smeetsengraas.nl/3793/80/x/smeets-en-graas-astaxanthin-8-mg-astapure-60-softgels.jpg)
- 8 mg - high dose
- Contains AstaPure® from Algatech
![Thorne - Magnesium CitraMate 90 vegetarian capsules Thorne - Magnesium CitraMate 90 vegetarian capsules](https://static.smeetsengraas.nl/3519/80/x/thorne-magnesium-citramate-90-capsules.jpg)
- Combination of Magnesium Citrate and Malate
- Optimal absorbability
![Thorne - NiaCel 400 60 vegetarian capsules Thorne - NiaCel 400 60 vegetarian capsules](https://static.smeetsengraas.nl/3754/80/x/thorne-niacel-400-60-capsules.jpg)
- 400 mg nicotinamide riboside per capsule
- Contains 85 mg of betaine anhydrous (trimethylglycine)
![Healthy Origins - Magnesium Bisglycinate Chelate tabletten 120/360 vegetarian tablets Healthy Origins - Magnesium Bisglycinate Chelate tabletten 120/360 vegetarian tablets](https://static.smeetsengraas.nl/3474/80/x/healthy-origins-magnesium-bisglycinate-chelate-tabletten-120-tabletten.jpg)
- (Bis)glycinate - best absorbability
- Vegetarian tablets
![Healthy Origins - Vitamin C 1000 mg 120/360 vegetarian capsules Healthy Origins - Vitamin C 1000 mg 120/360 vegetarian capsules](https://static.smeetsengraas.nl/3541/80/x/healthy-origins-vitamin-c-1000-mg-120-capsules.jpg)
- Contains 1000 mg of vitamin C (ascorbic acid)
- Highly dosed and inexpensive
![Jarrow Formulas - Ashwagandha 120 vegetarian capsules Jarrow Formulas - Ashwagandha 120 vegetarian capsules](https://static.smeetsengraas.nl/879/80/x/jarrow-formulas-ashwagandha-120-capsules.jpg)
- Contains KSM-66®
- Very beneficial
![Thorne - Vitamin K 60 vegetarian capsules Thorne - Vitamin K 60 vegetarian capsules](https://static.smeetsengraas.nl/3290/80/x/thorne-vitamin-k-60-capsules.jpg)
- Vitamin K1 + K2 (MK-7 - MK-4)
- Highest dose of MK-4 (5 mg)
![Solgar - Omnium® 30/60/90/180 tablets Solgar - Omnium® 30/60/90/180 tablets](https://static.smeetsengraas.nl/2278/80/x/solgar-omnium-30-tabletten.jpg)
- For adults - tablets
- Enough for 1-6 months
![Vitals - Elke Dag 50+ 60 vegetarian tablets Vitals - Elke Dag 50+ 60 vegetarian tablets](https://static.smeetsengraas.nl/2023/80/x/vitals-elke-dag-50-plus-60-tabletten.jpg)
- The multi for fifty plus
- Enough for 2 months
![Healthy Origins - Nattokinase 2000 FUs 60/180 vegetarian capsules Healthy Origins - Nattokinase 2000 FUs 60/180 vegetarian capsules](https://static.smeetsengraas.nl/3832/80/x/healthy-origins-nattokinase-2000-fus-60-capsules.jpg)
- Contains 100 mg natto extract per capsule
- 2000 FU per capsule
Here you will find a recommended selection of vegan products (as well as vegetarian).
All the nutrients a vegan needs are found in vegetables, fruits, legumes, bread and cereal products. The most important nutrients for vegans are vitamin B12, iron, calcium (calcium) and vitamin B2.
Veganism: diet and lifestyle
There are several reasons why people choose a vegan and therefore plant-based diet. The great thing is that this free choice is made consciously. People consciously look at what we actually put in our mouths, where it comes from, what impact it has on the world we live in and under what conditions the food was produced. In addition, veganism is more than just food, it is a way of life.
A vegan diet has a number of positive health effects. The intake of fruits and vegetables is a lot higher and with it the intake of fiber and other nutrients. And the intake of saturated fats, which are mainly found in animal products, is much lower.
A vegan diet has several positive effects on health.
The major difference between plant and animal foods lies mainly in the fact that animal proteins are largely the same as human proteins. Animal proteins are "ready to use," so to speak, and plant proteins must be combined to become ready to use.
Proteins are, with fats and carbohydrates, the basis of our diet. Proteins are important because our bodies are largely built on them. Next to water, proteins are the most common component. Think of bones, hair, connective tissue, tendons, muscles and organs, all largely protein structures. But hormones, enzymes and neurotransmitters (messenger substances) are also made up of proteins. In addition, proteins are needed for the repair and production of new cells, for the intestines and the skin.
Essential amino acids
If we make proteins smaller, we see that they consist of amino acids. There are about 500 different amino acids, of which about 20 are fundamental because they are found in human proteins. Of these, there are another 9 that we call essential because our bodies cannot make them themselves. It is important to get a broad palette of different amino acids through your diet. That means a lot of variety and paying more attention to the combinations of proteins.
Our body turns different amino acids back into body proteins. These conversions rely heavily on vitamins and minerals, which are called co-factors in this post.
The 9 essential amino acids are: Lysine, Tryptophan, Leucine, Valine, Isoleucine, Methionine, Threonine, Phenylalanine and Histidine.
Extra attention deserves Glutamine. This amino acid is the most abundant in our bodies. Among other things, it is the raw material for the neurotransmitter GABA, our body's own tranquilizer.
Carnitine is found mainly in animal proteins, but it can also be made from the amino acid Lysine and Methionine provided the right substances for conversion are present. Here vitamin C is essential.
Plant foods do not contain Carnosine. Carnosine is made up of the amino acids Alanine and Histidine.
Taurine is also found only in animal foods. Our bodies can form Taurine from Cysteine and Methionine.
One way to make sure you are getting enough different amino acids is to keep a food diary. That way you reduce the chances of any deficiencies.
Biological value
Food has high biological value when it contains all the amino acids the body needs. The biological value of plant-based foods is of lower quality. Therefore, it is important for vegans to ensure plenty of variety in order to obtain a wide and good supply of amino acids. Supplemental supplementation with protein powder may be a good option.
Anti-nutrients
These are substances that prevent protein absorption. Examples of anti-nutrients include lectins in wheat and legumes, phytic acid in nuts and saponins in legumes, among others. Also not insignificantly, lectins and saponins damage our intestinal wall.
Anti-nutrients also have a function in our bodies, but don't take too many of them. Again important is to make sure we have lots of variety!
Special concerns for the vegan are the following nutrients:
- L-carnitine
- Iron
- Omega 3 fatty acids
- Taurine
- Vitamin B12
- Vitamin D3
- Zinc
All of these substances are primarily found in products of animal origin.
Omega-3 fatty acids
All of the above substances are readily and widely available in vegan form as supplements. Omega-3 fatty acids are a bit trickier: most of the omega-3 products are fish oil or cod liver oil and thus not vegan. But more and more products are coming on the market with omega-3 fatty acids from algae. Initially those products contained mainly DHA but now there are also products with DHA and EPA.
Written by: Liesbeth Thoen
Reviewed and edited by: Peter Smeets
Updated: July 2, 2022