The 9 Best Vegan Multivitamins & Supplements of 2024

Key specs:

Key nutrients: vitamin D, vitamin B12, iron, iodine, zinc, selenium, vitamin K2 | Serving size: One tablet | Servings per container: 60

Who’s It For

Best option if you want a women’s multivitamin to fill in nutrient gaps in the diet but don’t need to correct a deficiency. 

Why We Recommend It

Garden of Life Women’s Once Daily contains many of the nutrients that vegan diets lack, including vitamin D, vitamin B12, iron, iodine, zinc, selenium, and vitamin K2. Additionally, it includes other nutrients like vitamins A, C, and B vitamins. We like that with one supplement, you get many of the nutrients you need in the recommended amounts. It’s free from synthetic fillers and additives, and the one-tablet serving makes it convenient to take daily.

Garden of Life is independently verified to confirm that it contains what it says and is free from harmful contaminants or other ingredients.

Keep In Mind

This multivitamin contains 2.5 milligrams of iron, which is only 14% of the Daily Value. This dose may not be high enough to correct a deficiency. It is also important to note that this supplement does not contain any omega-3s or calcium.

Note Garden of Life also has a vegan prenatal for women who are pregnant or may become pregnant.

Key specs:

Key nutrients: Vitamin B12, vitamin D, zinc, vitamin A, magnesium, vitamin K2, folate, vitamin E, boron, omega-3 DHA | Serving size: Two capsules | Servings per container: 30

Who’s It For

Best option for men who want a multivitamin that also includes omega-3s and has the ease of automatic subscription every month. 

Why We Recommend It

We like that Ritual Essential for Men Multivitamins contains 10 vitamins without any extras that you likely don’t need. They do leave out iron, vitamin C, and calcium but include vitamin B12, vitamin D from lichen (a plant source), Omega-3 DHA from microalgae, and zinc. Note that men typically do not need to supplement with iron, as women tend to have a higher risk for iron deficiency. Plus, vegan diets often provide enough vitamin C, and those who need to supplement with calcium could do so with a separate supplement.

These vegan pills also contain mint essence so that they won’t leave a bad taste in your mouth. The recommended dose is two capsules per day, taken with or without food. Ritual is a brand dedicated to quality and rigorous independent verification, so you can feel confident that these multivitamins contain what they say they contain without potentially harmful contaminants.

Keep In Mind

We like that Ritual offers a subscription option to get these multivitamins at a lower price point. The subscription will be automatically sent to you every month. However, they are also available for a one-time purchase if you don’t want a subscription, although this means they would be a bit pricier.

Key specs:

Key nutrients: Vitamin B12 as methylcobalamin | Serving size: One spray | Servings per container: 140

Who’s It For

Best for anyone following a vegan diet, as B12 is only found in animal products. This spray option is also a good idea if you want to avoid more pills. 

Why We Recommend It

Mykind Organic Whole Food B12 is our top pick for a B12 supplement because it is made from whole food sources, comes in a convenient spray, and is independently verified. Vitamin B12 is one of the most important nutrients to supplement when following a vegan diet. This is because vitamin B12, which is necessary for healthy red blood cells and nerve functioning, is found mainly in animal products such as meat, fish, poultry, eggs, and dairy.

While some foods, such as breakfast cereals, are fortified with B12, using a supplement may be easier to help meet long-term needs. B12 stores can take years to deplete, and it is helpful to start supplementing right after starting a vegan diet, before you have a B12 deficiency.

Garden of Life makes organic supplements from whole food sources. We like that this supplement comes in a convenient spray form, making it easy to add to your routine, especially if you take several supplements and want to avoid more pills. 

Keep In Mind

One raspberry-flavored spray contains 500 micrograms (mcg) of vitamin B12, providing 20,833% of the Daily Value. While this may sound like a lot, note that only a small percentage of the B12 from supplements is absorbed, and this amount diminishes as the dose increases. According to the National Institutes of Health Office of Dietary Supplements, only two percent of a 500 mcg dose is absorbed, which is about 10 mcg. Supplementing with this dose four times per week, or with two sprays twice per week, should be enough to meet the needs of many vegetarians and vegans.

This supplement does have an extensive ingredient list, with an organic food blend and sweetening from ingredients such as apple juice, mandarin peel, and stevia, which may or may not suit your preferences.

Key specs:

Key nutrients: Calcium | Serving size: Two capsules | Servings per container: 90

Who’s It For

This is the best option if you’re not eating enough dark, leafy greens or calcium-fortified plant foods. 

Why We Recommend It

We love Pure Encapsulations Calcium Citrate supplement because it contains a moderate dose of calcium to fill the nutrient gaps of a vegan diet. Calcium is a potential nutrient of concern for vegans, as dairy products are one of the richest sources of calcium. Calcium plays an important role in the health of our bones and teeth, plus it is needed to move our muscles and regulate our heart rhythm. 

While foods such as kale, broccoli, and fortified foods contain calcium, this form may be less readily absorbed by your body, and you may have a difficult time getting enough calcium by eating these foods alone.

Pure Encapsulations makes supplements ideal for those with food allergies or sensitivities. This calcium supplement is vegan and free from wheat, eggs, tree nuts, peanuts, fillers, preservatives, and sweeteners. It is also independently verified, ensuring the ingredient label is accurate and free of harmful contaminants. 

The serving size is two capsules and provides 300 milligrams of calcium citrate—23% of the Daily Value. 

Keep In Mind

If you do not eat many calcium-rich foods, this option may be too low in calcium. You may want to consider a higher dose or increasing the serving size. Speak to a healthcare professional to determine your specific dietary needs. 

Calcium citrate is best taken on an empty stomach, and it can interfere with certain medications such as antibiotics, blood pressure medications, or iron supplements.

Key specs:

Key nutrients: Omega-3s EPA and DHA | Serving size: One softgel | Servings per container: 60

Who’s It For

Best for those who do not eat a lot of vegan sources of omega-3s like seaweed or algae. 

Why We Recommend It

It can be difficult to find an omega-3 supplement that is not made from fish oil. However, Deva Vegan Omega-3 DHA-EPA supplement is made from algal oil, a vegan option that contains similar omega-3 fats to fish. 

DEVA Vegan Omega-3 DHA-EPA contains 500 milligrams of the omega-3 fats DHA and EPA per softgel. It’s important to get enough omega-3’s, as they are important for various functions, including eye, heart, lung, and immune system health.

Omega-3s can be found in foods such as fish, flaxseed, soybean oil, and fortified foods. However, the types of omega-3 fats we get from plant foods are slightly different from the types that come from fish, which are absorbed better. If you do not eat fish, it can be hard to get enough omega-3s. Some people following vegan diets may get adequate omega-3s from certain types of seaweed or beans preserved with kombu. However, this would require a high intake of these foods, and most Americans don’t eat enough to provide adequate omega-3s. 

This omega-3 supplement has been voluntarily tested and approved by ConsumerLab.com in a 2022 review, so you can rest assured that it is free from contaminants and contains what the label says. These pills contain orange oil and rosemary extract, providing a light flavor. 

Keep In Mind

While the dose is one softgel per day, you should be aware that the pill itself is somewhat large and may be difficult to swallow. Omega-3s can interfere with some medications like blood thinners.

Key specs:

Key nutrients: Protein | Serving size: Two scoops | Servings per container: 20

Who’s It For

Best option if you are struggling to eat enough protein-rich plant-based foods or have higher protein needs such as athletes or those who are looking to increase muscle mass. 

Why We Recommend It

The KOS Organic Superfood protein is a complete protein source suitable for athletes and anyone looking to increase their protein intake. Protein powder can be used to meet protein needs on a vegan or vegetarian diet, conveniently boosting protein in smoothies, oatmeal, or baked goods. 

Protein can be found in many plant-based foods, such as tofu, tempeh, seitan, beans, legumes, and grains. However, protein found in plant-based foods is not as readily absorbed as protein in animal products, meaning you may need to consume more to meet protein needs.

KOS’ protein powder contains 20 grams of protein per serving from pea protein, flax seed, quinoa, pumpkin seed protein, and chia seeds. It also includes an organic superfood blend of carrots, cranberries, oranges, apples, tomatoes, broccoli, and shitake mushroom extract. These ingredients and the vitamin and mineral blend provide a good source of nutrients such as vitamin B12 and iron.

This is our favorite vegan protein powder because it blends smoothly and doesn’t have the grassy taste that comes with most vegan options.

Keep In Mind

If you’re sensitive to inulin or following a low FODMAP diet, KOS contains inulin and may cause some bloating. It also contains a digestive enzyme blend that isn’t necessary for everyone.

Key specs:

Key nutrients: Iron | Serving size: One capsule | Servings per container: 30

Who’s It For

Best for those with higher iron needs, such as athletes or people who are menstruating or pregnant. It’s also a good option if you do not eat many iron-rich plant foods, such as nuts, beans, and lentils. 

Why We Recommend It

Thorne Research Iron Bisglycinate is our top iron pick because it contains iron in the bisglycinate form, which is easily absorbed and gentle on the stomach. Iron can be found in many plant foods, including tofu, nuts, beans, and lentils. However, we do not absorb the type of iron found in plant foods as well as the form found in animal foods, so you need to eat more of these foods to get enough iron. Therefore, an iron supplement may be necessary. 

An iron supplement is also beneficial for those at higher risk of iron deficiency, including athletes and those who are menstruating or pregnant. Test your iron levels with a healthcare provider before starting a supplement, as too much iron can be harmful, and it’s important to know how much to supplement with.

The recommended dose for this iron supplement is one capsule per day, which provides 25 milligrams (mg) of iron, or 139% of the Daily Value (DV). While this is more than you may need, it is well under the Tolerable Upper Intake Level (UL) of 45 mg for iron.

These supplements are also NSF Certified for Sport, so you can be sure they contain what they say they contain and are free from potentially harmful and banned substances for athletic competitions.

Keep In Mind

Vegan iron supplements should be taken with foods containing vitamin C, such as oranges, bell peppers, or Brussels sprouts, to enhance absorption. You should avoid taking iron supplements with tea, calcium supplements, or foods with calcium.

Key specs:

Key nutrients: Vitamin D3 | Serving size: One softgel | Servings per container: 30

Who’s It For

Best for those who live in an area without much sunshine (or with colder seasons).

Why We Recommend It

A Vitamin D supplement such as HUM Nutrition Here Comes the Sun can help you meet your Vitamin D needs through a vegan source. Most vitamin D3 supplements are derived from lanolin, a byproduct of sheep wool. However, these softgels contain vitamin D from lichen, a plant that naturally produces vitamin D.

We make most of our vitamin D through sun exposure, as vitamin D is found naturally in only a few foods, including fatty fish like salmon, fish liver oil, and mushrooms exposed to UV light. Therefore, vitamin D deficiencies are common among most people, including vegans.

This supplement does not contain sweeteners or artificial preservatives and comes in an easy-to-swallow softgel.

Keep In Mind

One serving provides you with 50 mcg, or 2,000 IU, of vitamin D. This dose of vitamin D is above the recommended dietary allowance (RDA) of 600 IUs per day, as higher doses are often recommended for supplementation. It is also well below doses high enough to be associated with health risks from over-supplementation. The current upper limit is set to 4,000 IUs per day, though toxicity is unlikely unless you consume much higher doses than this. A blood test can determine if you are vitamin D deficient, and a healthcare professional can guide the best dose for your needs.

Key specs:

Key nutrients: Zinc | Serving size: One capsule | Servings per container: 100

Who’s It For

Best for anyone following a vegetarian or vegan diet and also good for pregnant or breastfeeding women. 

Why We Recommend It

Now Foods L-Opti Zinc is independently verified and contains 30 milligrams (273% DV) of zinc per capsule, meant to be taken once daily. In addition to zinc, we like that these capsules contain 0.3 milligrams (33% DV) of copper because zinc can reduce the amount of copper your body absorbs.

Zinc is an essential mineral important for immune, brain, and eye function. The foods highest in zinc include meat, fish, and seafood, but zinc can be found in plant foods such as legumes, nuts, seeds, tempeh, and oats. You may be able to meet your zinc needs through food alone. However, zinc in legumes and grains is not as easy to absorb, so a supplement may help you meet your needs. 

Another reason to consider zinc supplementation is if a healthcare provider determines you are deficient or at risk of deficiency. It also may be helpful to have on hand for short-term supplementation when you’re sick, as zinc can help shorten symptoms of the common cold, though lozenge or syrup forms may be more effective for this purpose than a pill. 

Keep In Mind

Keep in mind that zinc can be toxic if you take too much for long periods of time, and too much zinc can cause a copper deficiency.