You can eat a vegan, whole food diet (mostly plant based), exercise every day, sleep 8 hours, manage your stress levels, and do everything else you’re told is good for your well-being…but you may still be deficient in some of the best vitamins and minerals that are essential for your health.
How is this, you may ask?
As a result of poor farming practices, nutrient poor food, environmental toxins and pollutants, stress, and pretty much everything else you can think of, our bodies aren’t getting the nutrients we need to function at our best and we aren’t meeting our optimal nutritional needs.
Not only does this mean many of your organs can’t run at their full potential, but this situation is also a breeding ground for the development of chronic disease.
If you want to avoid falling into that pit of fire, supplementing with a good multivitamin should be one of your top priorities (along with sleep, stress management, and all those good things). And if you’re a vegan or following a mostly plant based diet, a multivitamin becomes even more important for you because there are specific vegan essentials recommended daily that you may not be getting from vegan foo sources.
Now, taking a daily multivitamin doesn’t give you permission to eat whatever you want.
It is tempting to think, hey, you’re getting what you need from your multivitamin, right?
Wrong!
A multivitamin is just that—A SUPPLEMENT. And while a vegan, whole food multivitamin is pretty much the best of the best, it’s still used to bump up areas where you may be deficient in conjunction with a healthy balanced lifestyle and whole food diet.
Whole food is still your best bet for nutrients, but taking a vegan multivitamin in addition is your second best option to support optimal health and athletic performance. Don’t go binging on cake, ice cream, and fast food just because you’ve started on a high-quality multivitamin – vegan multiviamins are not a free ticket to health and longevity! But they do hlp cover the areas of your diet you might be lacking.
So what is the best multivitamin for vegans on the market right now? Are multivitamins even necessary? What are the benefits of using a plant-based multivitamin designed specifially for vegans? What nutrients should a vegan multivitamin provide? In th article below, we’ll answer all of these questions and more!
#1 Top Rated Multivitamin For Vegans 2021: Performance Lab NutriGenesis Multi
The best multivitamin for vegans is NutriGenesis Multi by Performance Lab – no doubt about it. This multivitamin is so far ahead of the competition it is hard to see how it’s going to be beaten any time soon.
This is an all-in-one multivitamin which uses a completely unique “manufacturing” process to produce nature-identical micronutrients that are also hyper-bioavailable. Basically, Performance Lab “grows” its minerals and vitamins by infusing probiotic cultures with micronutrients. As these probiotic cultures grow, they produce more of these essential vitamins and minerals. Amazing, right?
The NutriGenesis Multi formula will easily fix any nutrient deficiencies that can so easily come from eating an imperfectly planned vegan diet. This all-in-one, essential vegan multivitamin provides clinically recommended doses of every important micronutrient, in perfectly balanced ratios, for both men and women.
This high quality multivitamin is accredited by the vegan society, is free from soy, GMOs, synthetic additives and caffeine, and is encapsulated in 100% plant-based, prebiotic Nutricap capsules made from fermented tapioca. Even the highest qulity vegan multivitamins struggle to produce this kind of quality!
For optimal health and athletic performance, it is highly recommended for vegans to also take an omega 3 supplement rich in EPA and DHA. NutriGenesis Multi is designed to stack perfectly with Performance Lab Omega-3; the world’s first 100% plant-based, vegan-friendly and carageenan-free omega 3 supplement.
Price per day: $0.98
Learn more: NutriGenesis Multi
What are vegan multivitamins?
This may be a bit confusing for you because most often, the majority of vitamins and minerals you find in a multivitamin are vegan. However, some of them, like omega 3 for example, may be fish based, while vegan multivitamins rely on algae as their EPA and DPA source.
As well, there are specific vitamins and minerals that a vegan needs increased amounts of, which is exactly why we’re talking about the best vegan multivitamins.
What’s more, in comparison to a non vegan vitamin and mineral supplement, the best vegan multivitamins tend to be derived from whole foods, meaning your getting the complete package–all the essential vitamins and minerals plus their enzymes. They’re typically non GMO, gluten-free, soy-free, organic (some), and contain everything a vegan needs to get their body to optimal vitamin and mineral levels.
And if you hate swallowing pills, there are some vegan vitamins available as a liquid multivitamin (and some as multivitamin gummies). But know that most of the best vegan multivitamins come in easy to swallow capsules or tablets, as this is the most effiient and conveinent way to deliver high doses of micronutrients.
What vitamins and minerals vegans are at risk of being deficient in
As mentioned earlier, you can eat a seemingly healthy vegan diet rich in fruits and veggies, nuts, seeds, legumes, and the like, and still not be meeting your daily requirements for vitamins and minerals.
This is especially true if you follow a strictly plant-based (vegan) diet, because the truth is that there are just some nutrients that are primarily—and only—derived from animal products. In cases like this, taking a vegan multivitamin becomes necessary and is recommended daily because there’s no other way for you to obtain these essential nutrients.
I recommend using a full spectrum vegan multivitamin which provides all of the micronutrients you get from a whole food diet. Unless you’re getting blood work done (and almost nobody gets regular blood work done), you aren’t going to know exactly what you are deficient in. So it is best to cover all bases with a multivitamin that ticks every box.
Here’s a list of the most common essential nutrients that are deficient on a vegan diet:
- B12
- Omega 3 fatty acids
- Iron
- Zinc
- Vitamin D
1. Vitamin B12
Because vitamin B 12 is the product of microbiological synthesis, it is not found in plant foods and deficiency is therefore a huge concern if you’re a vegan [1]. Without it, your body can’t produce red blood cells, DNA, fatty acids for myelin (protects your nerve cells), and neurotransmitters. B12 is also critical to energy production, so a deficiency often leads to fatigue.
Note that while B 12 supplements are key, taking it in a B complex supplement is also acceptable. These generally come in easy to swallow capsules, but the best way to get them is through a whole food multivitamin.
2. Essential fatty acids (omega 3)
For people who choose to eat animal products, fish is a main staple for getting adequate omega 3 fatty acids because it contains substantial amounts of EPA and DHA. For those who don’t, however, getting in your daily intake of omega 3 becomes that much more difficult. Adequate intake of omega 3 is vital to help support all sorts of functions in the body, including cognitive function, heart health, immune function, to regulate of inflammation, and support your nervous system [2, 3, 4].
Research shows that plasma, blood, and tissue levels of EPA and DHA, the two main omega 3 fatty acids, are substantially lower in those who are vegan and vegetarian than in non-vegetarians by as much as 50% [5]. For most people following a vegan lifestyle, a good chunk of the omega 3 fatty acids consumed are likely in the form of ALA, which has a very poor conversion rate to EPA and DHA—the forms needed to support brain and eye health.
Even more worring is how much omega 6 and 9 fatty acids people tend to consume each day. These fatty acids are pro-inflammatory. With a perfectly balanced diet, omega 3s balance out omega 6s and 9s, keeping inflammation in stasis. So if you aren’t consuming oily fish on a regular basis, and you’re consuming lots of inflammatory omega 6 and 9s, you may be severely deficient in omega 3! This will negatively impact heart health and joint function long-term.
3.Iron
Iron deficiency is a large problem worldwide, but becomes especially pertinent for vegans. Because iron is readily available in great amounts in animal protein especially red meat, non-vegan men and women generally consume enough.
However, removing red meat from the diet without an alternative supplement means you leave yourself susceptible to deficiency. Just like B 12, iron is one of the most important nutrients needed for synthesis of red blood cells; it forms the ‘heme’ component of hemoglobin, the molecule that carries oxygen throughout your body. Deficiency leads to iron-deficiency anemia, which results in inadequate oxygen supply to cells, tissues, and organs [6] and leaves your energy levels low.
However, keep in mind that iron comes in two forms: heme and non-heme. Heme is only found in animal foods, whereas non-heme is found in plant based foods. Iron deficiency may he higher in vegans and vegetarians because it’s subject to absorption inhibitors naturally present in plant foods; these are called anti-nutrients (phytates, polyphenols, and oxalates) and are typically consumed in high amounts by vegans [6].
Keep in mind that iron becomes even more important for women. That’s because women lose significant amounts of blood during their menstrual cycle that must be replaced either through diet (best option) or a vegan supplement.
4. Zinc
Zinc deficiency is a bit two-sided because there are many plant foods that contain zinc, but it runs into the same problem that iron does: anti-nutrients. The presence of things like phytates inhibits the absorption of zinc, meaning even if you’re consuming it, it can’t be absorbed and utilized.
One study found that compared to non-vegetarians, vegetarians and vegans had significantly lower levels of serum zinc [7].
5. Vitamin D
While everything else mentioned here is critical to get, vitamin D is of special significance. It plays a role in everything from immune function and cognitive health, to mood and muscle recovery, and is one of the non-negotiable supplements for both men and women, vegan or not.
But unfortunately for vegans, with the exception of mushrooms, vitamin D3 is hard to come by because it’s only found in animal-based foods. So, if you’re not taking supplements, don’t have adequate sun exposure year-round, and aren’t consuming fortified food that contains D3, you run the risk of a deficiency.
Ingredients to look for in vegan multivitamins
A vegan multivitamin can be found in nearly every health food store, but they’re not all created equal. While they will all contain specific vitamins and minerals essential to health and well being, you want to ensure they’re containing the best forms.
Here’s a list of the vitamins and minerals you’ll want to look for in the best daily vegan multivitamin supplement:
Vitamin B12
B12 is probably one of the most important vitamins to look for in a vegan multivitamin supplement. And for people who think you get enough of it eating plants, one study showed that almost 50% of people following a plant based diet had low serum levels of vitamin B12 [8].
And what may be more important is that a B12 deficiency isn’t noticeable immediately; in fact, it’s one of those vitamins where a deficiency can take several years to appear. Over time, a deficiency can lead to anemia, nerve damage, neurocognitive changes, and even paralysis, so having a b complex, or at minimum B12, in your multivitamin is essential.
Look for the methylcobalamin form. It is the principal circulating form of B12 that can easily enter the bloodstream, and is also the most bioavailable form that requires little to no conversion, may be more readily stored in the liver compared to other forms of B12, and is completely vegan friendly [9]. And as mentioned, if you struggle with energy, B12 is a great option to get your energy levels up.
Iron + vitamin C
Like we mentioned above, those who follow a vegan diet are subject to greater risk for iron-deficiency because non-heme iron has a lower rate of absorption than heme iron, and also because it’s subject to nutrient absorption inhibitors [10]. Women who are vegans are also at a greater risk for iron deficiency than men due to menstrual blood loss. Because of that, iron is something you want to ensure your multivitamin supplement has, along with ensuring you get enough protein to get your levels back up.
Interestingly enough, the presence of vitamin C enhances the absorption of non-heme iron, so having both iron and vitamin C in your multivitamin is ideal [11]. What’s more, vitamin C is an important component of the immune system, so you’re also getting a boost there!
Plant based omega-3
Omega-3s play a huge role in your body, so they’re a crucial component of any good multivitamin supplements. But because EFAs are usually derived from cold-water fatty fish, most people vegans don’t get enough.
Algae, however, has become one of the most promising vegan-friendly, highly bioavailable forms of omega-3s for vegans, not only because they’re derived from algae, but because they bypass all the negative effects associated with fish oils so they have little to no side effects.
Algae is a rich source of both EPA and DHA, which means your body can use it immediately, rather than having to try to convert in from ALA. Omega 3s are one of the best essential nutrients you should look for in your vegan daily multivitamin.
Zinc
Zinc plays a multitude of roles in the body and makes it non-negotiable mineral supplement in a vegan multivitamin. It’s involved in enzyme action, cell membrane stability, immune function, male reproductive function, and regulation of gene expression and cell signalling [7]. And because zinc absorption from plant foods is impaired by anti-nutrients, getting it from your multivitamin becomes key.
And remember, zinc supplements are usually tailored to men because of its role in sperm production, but it’s equally as essential to men and women.
Vitamin D
Vitamin D plays a big role in the body and it’s therefore a need in any good vegan multivitamin. It helps to support the immune system, maintain bone health and strength, regulate mood, regulate blood sugar, reduce inflammation, and so much more. As you can see, it’s a supplement that’s recommended daily for a vegan.
When looking for vitamin D in a daily multivitamin, you want to ensure it is D3 as opposed to D2. While both are absorbed well, D3 appears to have more of an effect on raising serum D levels than D3.
What about vitamin and mineral bioavailability?
Most multivitamins are completely useless in practice.
They may contain many hundreds of times your recommended daily intake of vitamins and minerals, but very little of his actually ends up in your bloodstream! That’s because most multivitamins, even vegan multivitamins, use low quality, synthetic ingredients which the body neither recognises nor properly processes.
So with a standard, low quality multivitamin, you don’t actually get any actual vitamins or minerals – it all just passes through your digestive system and out the other end!
Not all multivitamins are like that though. Some multivitamins use highly bioavailable, high quality vitamins and minerals which are readily absorbed and utilized by the body. This is often because the best vitamin and mineral supplements uses ingredients which are similar to their naturally-occurring forms. This means the body instantly recognises the nutrient in question and grabs it!
Look for a multivitamin which prioritizes ingredients that are clean, pure, and highkly bioavailable above all else. Otherwise the amount of each ingredient per serving doesn’t mean very much!
What you want to avoid in vegan multivitamins!
It’s sad to say, but a lot of the supplements (vegan ones too) that you find on the market nowadays are not the best for your health.
Manufacturers use cheap ingredients with low bioavailability. They use fillers, synthetic colours and flavours, and other additives that do nothing but harm, all in an effort to keep cost low for them. And when these vitamins and minerals are recommended to take on a daily basis, the negative health effects accumulate per day too.
But when you’re investing money into your health and a good vegan multivitamin supplement, don’t you want something that’s going to do what it claims to do, and do it well?
To avoid investing in a poor quality vegan multivitamin, be sure to read the ingredients list all manufacturer information before purchasing.
Look for a multivitamin that contains all the key nutrients in proper form, is non GMO, gluten free, contains no synthetics, fillers, additives, and any other nutritional nasties, and is made from pure ingredients. Also ensure your multivitamin provides everything you need daily. Men and women are different, and what they need in terms of vitamins and minerals will be different, too.
After all, when it comes to your health, you want the best of the best. That’s why our top vegan multivitamin recommendation is 100% free of fillers, artificial preservatives, synthetic colors, and any ingredients which could be considered not vegan-friendly.
In Conclusion: What is the best vegan multivitamin on sale right now?
Tyhe single best vegan multivitamin on sale right now is, without question, Performance Lab NutriGenesis Multi. This multivitamin is absolutely outstanding when it comes to ingredient quality, value for money, and purity.
Each serving delivers clinically precise and perfectly calibrated doses of ever micronutrient implicated in human health and performance.
But the real selling point of this multivitamin is the unique “manufacturing” process. In simple terms, NutriGenesis ingredients are grown, not made. Performance Lab infuse probiotic cultures with micronutrients, which are then multiplied in exactly the same way as they are in nature, with the added benefit of being much more bioavailable.
This means that, unlike most multivitamins (including most plant-based multivitamins), the minerals and vitamins you get from NutriGenesis Multi are readily absorbed and utilized by the body.
Best of all, NutriGenesis Multi is tailored to both men and women, with special formulas for each, as men and women typically (but not always) have slightly different fitness goals and nutrient needs.
It is vegan, 100% natural, and free of any GMOs, soy, synthetic additives, and preservatives. All this is encapsulated in 100% plant-based prebiotic Nutricap capsules made from fermented tapioca. We literally can’t ask for a cleaner vegan multivitamin. At less than $1 a day for a full dose, you won’t find better value for money elsewhere.
-Learn more about NutriGenesis Multi-
FAQs
What vitamins should a vegan take daily?
Vegans need to make sure they get enough calcium, iron and vitamin B12 on a daily basis. Vegetarians are also advised to take vitamin B12 and iron supplements daily. Women are thought to be at particular risk of iron deficiency, especially those on a vegetarian or vegan diet. A good daily multivitamin will provide all of these nutrients and more.
Is a multivitamin enough for a vegan?
A multivitamin is usually enough for a vegan. If you follow a well-planned vegan diet, you’re probably getting abundant amounts of most nutrients a multivitamin provides. But a few nutrients, such as zinc, iodine and iron, may fall through the cracks. A good vegan multivitamin is usually enough to fix any vitamin or mineral deficiencies.
References
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[2] LA Horrocks, YK Yeo. Health benefits of docosahexaenoic acid (DHA). Pharmacol Res. 1999 Sep; 40(3): 211-25.
[3] TC Adarme-Vega, DK Lim, M Timmins, F Vernen, Y Li, PM Schenk. Microalgal biofactories: a promising approach towards sustainable omega-3 fatty acid production. Microb Cell Fact. 2012; 11: 96.
[4] D Swanson, R Block, SA Mousa. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012; 3(1): 1-7.
[5] AV Saunders, BC Davis, ML Garg. Omega-3 polyunsaturated fatty acids and vegetarian diets. Med J Aust. 2013 Aug; 199(S4): S22-6.
[6] P Pawlak, J Berger, I Hines. Iron Status of Vegetarian Adults: A Review of Literature. Am J Lifestyle Med. 2016; 12(6): 486-498.
[7] M Foster, A Chu, P Petocz, S Samman. Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans. J Sci Food Agric. 2013 Aug; 93(10): 2362-71.
[8] R Pawlak, S Lester, T Babatunde. The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. Eur J Clin Nutr. 2014; 68, 541–548.
[9] C Paul, DM Brady. Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms. Integr Med (Encinitas). 2017; 16(1): 42-49.
[10] JR Hunt. Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. The American Journal of Clinical Nutrition. 2003 Sept; 78(3): 633S–639S.
[11] MC Fidler, LDavidsson, C Zeder, RF Hurrell. Erythorbic acid is a potent enhancer of nonheme-iron absorption. The American Journal of Clinical Nutrition. 2004 Jan; 79(1): 99–102.