Best Multivitamins for Vegetarians: Supplements for Plant-based Diets

Don’t let nutrient gaps derail your vegetarian journey—here’s how to bridge them easily with the best multivitamins for vegetarians!

Making the transition to a vegetarian lifestyle is an exciting step toward a healthier, more sustainable way of eating, but it’s essential to ensure your body gets all the nutrients it needs to thrive. As a new vegetarian, it’s easy to overlook key nutrients like vitamin B12, iron, omega-3 fatty acids, and zinc, which are often less abundant in plant-based foods.

That’s where supplements come in—they can fill in nutritional gaps, support your energy levels, and promote overall well-being as you adapt to your new diet. By understanding which supplements complement a plant-based lifestyle, you can build a strong foundation for long-term health while enjoying all the benefits of vegetarian living.

In this blog post, you’ll find a clear, beginner-friendly guide to the best multivitamins and supplements for a plant-based diet, so you can feel confident in meeting your nutritional needs every day!

Just so you know, this post contains affiliate links, which means if you click through and make a purchase, I may earn a small commission (at no extra cost to you, of course!)—thanks for helping keep the veggie fun going!

Supplements for a Plant-Based Diet: Best Multivitamins for Vegetarians

Switching to a vegetarian diet is an exciting adventure, but let’s face it—getting your nutrition right can feel like trying to solve a puzzle with missing pieces. You’re embracing a healthier lifestyle, making more sustainable choices, and trying new foods, which is all amazing!

But then, suddenly, the reality sets in: there’s a lot to learn about what your body needs, and ensuring that you’re getting enough of everything can be tricky.

If you’re a beginner, you might find yourself questioning things like: "Am I getting enough protein? What about vitamin B12, iron, or omega-3s?" You might even be wondering if you need to supplement with vitamins or minerals, but how do you know which ones, and what should you look for in a plant-based supplement?

That’s where I come in, your personal guide through this process. In this post, I’ll walk you through the key nutrients you need to focus on, why supplements are sometimes necessary for a vegetarian lifestyle, and how to find the best multivitamins for vegetarians that will help fill in any nutritional gaps you may have.

Let’s break down the essentials so you can confidently navigate your plant-based journey and get the most out of your new lifestyle!

Key Nutrients to Watch on a Vegetarian Diet

When you first switch to a vegetarian diet, the initial excitement might make you overlook the complexities of your new eating habits. The good news is that with a little attention, you can easily meet all your nutritional needs while avoiding the common pitfalls that many beginners face.

However, it’s important to know that some nutrients are harder to absorb or are found in smaller amounts in plant-based foods. While a well-planned vegetarian diet can provide almost everything your body needs, there are a few key nutrients that require special attention.

Vitamin B12

This nutrient is critical, yet it’s one of the most common deficiencies among vegetarians. Vitamin B12 plays a significant role in maintaining your nerve cells and helping your body produce red blood cells. A lack of B12 can lead to fatigue, weakness, and even more severe issues like nerve damage if left untreated.

Since B12 is naturally found in animal products, vegetarians must rely on fortified foods (such as plant milks, cereals, and nutritional yeast), dairy, and eggs to meet their needs. If you’re not consuming these, it’s almost certain that you’ll need a B12 supplement to stay healthy.

Iron

Iron is an essential mineral that helps carry oxygen throughout your body via red blood cells. There are two types of iron: heme (found in animal products) and non-heme (found in plant-based foods).

While plant-based iron is beneficial, your body doesn’t absorb it as easily as heme iron. To maximize absorption, pair plant-based sources of iron—like lentils, spinach, tofu, and beans—with vitamin C-rich foods (think citrus fruits, bell peppers, and broccoli).

If your iron levels are low, you might need a supplement, especially if you’re prone to anemia. Blood tests are the best way to know if you’re lacking in iron.

Omega-3 Fatty Acids

Omega-3s are heart-healthy fats that also play a major role in brain health. They are mainly found in fatty fish like salmon, sardines, and mackerel.

While plant-based foods like flaxseeds, chia seeds, walnuts, and hemp seeds offer omega-3s in the form of ALA (alpha-linolenic acid), the body doesn’t convert ALA to the more beneficial forms of omega-3s (EPA and DHA) as efficiently.

For optimal brain and heart health, many vegetarians turn to algae-based omega-3 supplements, which provide DHA and EPA in a vegetarian-friendly form.

Vitamin D

Vitamin D is crucial for maintaining healthy bones, as it helps your body absorb calcium. It also supports your immune system and mood regulation.

However, it’s difficult to get enough vitamin D from food alone, and since it’s mostly found in animal-based products and fortified foods, vegetarians can easily fall short, especially if they’re not getting adequate sun exposure.

Fortified plant milks, mushrooms exposed to UV light, and certain fortified cereals are good sources of vitamin D for vegetarians. Still, if you’re not getting enough, supplementation is often necessary.

Zinc

Zinc is vital for maintaining a healthy immune system, wound healing, and cell division. Plant-based sources of zinc include beans, lentils, tofu, seeds, and whole grains, but zinc from plant foods is not as easily absorbed as zinc from animal products.

If you find yourself feeling sick more often or having trouble healing from cuts and bruises, you may want to check your zinc levels.

Calcium

Calcium is a key player in bone health and muscle function. While dairy is usually the go-to source for calcium, plant-based options like fortified plant milks, leafy greens like kale and bok choy, tofu, almonds, and figs can also be good choices. Many vegetarians don’t get enough calcium, so it’s worth paying attention to your intake or considering a supplement.

Learn more about getting proper nutrition on a vegetarian diet!

How to Identify Your Nutritional Gaps Before Choosing a Multivitamin

Before you dive into the world of supplements, it’s best to first understand which nutrients you might be lacking.

A smart way to do this is by tracking your food intake for a few weeks using an app like Cronometer. This free app is far more detailed than just tracking calories—it provides a breakdown of the vitamins and minerals in every food you eat.

By logging your meals, you can get a clearer picture of your daily nutrient intake. Are you hitting your iron and vitamin C targets, or are you falling short on essential vitamins like B12 and D? Tracking your food intake will show you what you’re getting enough of—and what you need to supplement.

For example, let’s say you’re eating a lot of tofu, beans, and leafy greens, but you’re not hitting your vitamin B12 or omega-3 targets. With that knowledge, you can focus on finding a multivitamin or individual supplements to fill those specific gaps, rather than just blindly picking any product.

Tracking is also a great way to identify patterns in your eating habits. Maybe you’re eating healthy, but you’re not getting enough variety in your meals. Or perhaps your busy schedule is causing you to skip meals and miss out on crucial nutrients. Cronometer can help you see these trends, so you can take steps to adjust your diet as needed before turning to supplements.

Why Multivitamins Are Often the Best Solution for Vegetarians

If you’re feeling a little overwhelmed by the number of supplements out there, you’re not alone. Luckily, a well-chosen multivitamin can be a perfect solution for covering most of your bases.

Simplicity and Convenience

Instead of trying to figure out how to balance multiple individual supplements, a multivitamin can provide you with a broad range of nutrients all in one pill (or two, depending on the brand). This is incredibly helpful, especially if you’re new to the plant-based lifestyle and just don’t have the time or energy to juggle different supplements for each nutrient.

A high-quality multivitamin for vegetarians should cover essential nutrients like B12, vitamin D, iron, calcium, and zinc, all in one product. This makes it easy to ensure that you’re filling in any gaps in your diet and not missing any crucial nutrients.

A Good Back-Up Plan

Let’s face it—there are days when our meals are less than perfect. Maybe you’re running errands, skipping meals, or not feeling up to cooking. Multivitamins can help you stay on track even on those days when you don’t get all your nutrients from food. They act as a backup plan to fill in any gaps from meals that didn’t quite meet your needs.

However, it’s important to note that a multivitamin isn’t a substitute for a balanced diet! While supplements can help, they should never replace whole, nutrient-dense foods.

What to Look for in the Best Multivitamins for Vegetarians

With so many multivitamins on the market, choosing the right one can be a daunting task. Here are some key features to look for when selecting the best multivitamin for your vegetarian lifestyle:

Comprehensive Nutrients

Look for a multivitamin that contains the essential nutrients most vegetarians struggle to get, such as B12, vitamin D, iron, omega-3 fatty acids, and zinc.

Avoid Overdosing

While it’s important to get the right amount of nutrients, some vitamins and minerals can be harmful in large amounts. For example, fat-soluble vitamins like A, D, E, and K can build up in your body if you consume too much. Opt for a multivitamin with reasonable dosages (less than 100%) that won’t risk overdosing on any particular nutrient.

Size and Dosage

Consider how easy the pill is to swallow and how often you need to take it.

The best multivitamins for vegetarians should be small enough to take daily without any difficulty. Some multivitamins come in the form of capsules, while others are chewable or powder forms. Choose what works best for you.

And be sure to consider how many pills you have to take each day to get the nutrients that are listed on your bottle. You may think you're getting everything you need from one capsule, but the serving size may be 3 capsules per day. Choose a vitamin that you can take consistently as directed.

Vegetarian-Friendly Ingredients

Ensure that your multivitamin is completely vegetarian. Avoid supplements with animal-derived ingredients like gelatin (used in capsules) or lanolin (used in some forms of vitamin D). Look for vegan or vegetarian-certified brands to be sure.

What Makes For a Plant-based Supplement?

If you’re looking to ensure your vitamin is 100% plant-based (vegan), there are a few key ingredients to watch out for. As a vegetarian, it’s ultimately your choice whether to consume these animal-derived ingredients, but if you want to make sure your supplements are completely plant-based, here's what to look for:

Gelatin

Gelatin is commonly used in the manufacture of capsules and gummies, and it’s derived from animal collagen (usually from cows or pigs). If you want a completely vegan vitamin, avoid any supplements that use gelatin, as it’s not plant-based. Look for products that use plant-derived capsules, often made from materials like cellulose (from wood or cotton) or algae, which are both vegetarian and vegan-friendly. Some brands will specifically label their capsules as "vegan" or "plant-based," so keep an eye out for those labels.

Lanolin (Used in Vitamin D3)

Lanolin is a waxy substance derived from sheep’s wool, and it’s commonly used as a source for vitamin D3 (the type of vitamin D found in animal products). While it’s great for ensuring you're getting the vitamin D you need, it’s not suitable for vegans. Instead, look for vitamin D3 sourced from lichens, a plant-like organism that provides a plant-based source of vitamin D3 that’s suitable for both vegetarians and vegans.

Fish Oil (Omega-3)

Omega-3 fatty acids are often derived from fish oil, but there’s a plant-based alternative available. If you prefer to avoid fish-derived omega-3s, look for omega-3 supplements sourced from algae oil, which provides the same beneficial EPA and DHA (the two most important types of omega-3s) but is completely vegan. Algae-based omega-3s are a great option for vegetarians and vegans who want to support their brain and heart health without relying on fish-derived products.

Casein and Whey (In Some Protein Supplements)

While these ingredients are typically more common in protein powders, some multivitamins and other supplements may contain trace amounts. Casein and whey protein are both derived from dairy, so if you're looking for a fully plant-based supplement, make sure that the product is labeled as "vegan" or doesn't include any dairy-derived ingredients.

Coating Agents and Fillers

Many multivitamins contain additional ingredients used for coating pills or as fillers, which can sometimes be derived from animals. Common examples include stearic acid, magnesium stearate, and shellac. While these ingredients aren’t always harmful, some vegetarians and vegans may prefer to avoid them. Look for "vegan-friendly" supplements that clearly list their ingredients to ensure they're free from animal-derived substances.

Artificial Colors or Flavors

Some multivitamins, especially gummies, may contain artificial colors or flavors derived from animal products. For instance, some colorings are made from crushed insects (like carmine) or gelatin. Vegan supplements are usually made with natural plant-based colors or are free from unnecessary additives altogether.

NOTE: Personally I don't worry too much about gelatin or other animal-derived substances that would be the product of an animal that was killed for another purpose. Gelatin, for example, is made from the bones of animals after they have died or been killed for another purpose - the animals were not raised and then slaughtered just to make gelatin. In my opinion, it would often be wasteful and inefficient not to use these products. But that's just me. Make a decision that aligns with your values!

Many brands offer 100% vegan-friendly supplements, so if this is a priority for you, there's plenty of options out there to help you stick to a completely plant-based lifestyle.

Focus on Food First: Build a Nutrient-Rich Plant-Based Diet

Supplements should be the backup plan, not the main event. A nutrient-dense, well-rounded diet will always be your best source of vitamins and minerals. That said, it’s important to eat a variety of plant-based foods to ensure you’re getting everything your body needs.

Top Plant-Based Sources of Essential Nutrients:

• B12: Fortified plant milks, nutritional yeast, fortified cereals.
• Iron: Lentils, beans, tofu, spinach, quinoa.
• Omega-3s: Flaxseeds, chia seeds, walnuts, hemp seeds.
• Vitamin D: Fortified plant milks, mushrooms exposed to UV light.
• Calcium: Fortified plant milks, leafy greens (kale, bok choy), almonds.
• Zinc: Pumpkin seeds, cashews, lentils, whole grains.

By making these foods staples in your diet, you can ensure that you’re maximizing the nutritional benefits of your vegetarian diet. The goal is to get the most from whole foods while using supplements to fill in the gaps.

Top Picks: Best Multivitamins for Vegetarians and Supplements for a Plant-Based Diet

Ready to shop? Here are my top picks for the best multivitamins for vegetarians.

BUT FIRST: Always consult with your doctor before adding any new supplement to your routine, especially if you have specific health concerns!

One a Day Women's Complete Multivitamin or One a Day Men's Complete Multivitamin
One vitamin a day that has the best balance of everything you need without extremely high doses of anything. These do contain gelatin. The ones I take 🙂

I personally like the balance on these best because they contain magnesium, calcium, iron, and folate, which I found through tracking my diet I don't always get enough of. They also have lower levels of Vitamin A and selenium, which you need to be careful about getting too much of. There is plenty of Vitamin D, B12, iron, and zinc. I wish they were vegan, but from a fully nutritional aspect, these are my top choice for the best multivitamin for vegetarians.

Vegan Vitality Multivitamin
One pill per day for everything you need! A bit high on the B12 side but nothing to worry about. Gluten-free, GMO-free, vegan!

Garden of Life Organics Multivitamin for Women or Garden of Life Organics Multivitamin for Men
Good balance of essential vitamins. Organic, vegan, and packed with whole food-based nutrients.

DEVA Tiny Tablets Multivitamin
Small, easy-to-swallow one-a-day vegan pills. Very affordable. These have the best balance of vitamins and nutrients to supplement a healthy diet, BUT they aren't third party tested, which knocks them down on the list a bit for me. However they do have great reviews.

Best Plant-based Omega-3 Supplements

Multivitamins often do not include omega-3s, so that is one supplement you may need to take in addition to your multivitamin. Here are some good plant-based options:

Freshfield Vegan Omega 3

Vegan Vitality Omega 3 Algae Oil

Purity Products Vegan Omega 3-6-9

Stay on Track

Once you’ve chosen a multivitamin, don’t just let it sit in your cabinet. Put your bottle in a place that's out of reach of grabby kiddos, but where you will see it and remember to take it every day!

Monitor your progress by tracking your food intake on apps like Cronometer again once you've started your vitamin routine to make sure everything is covered. Regular blood tests are also a great way to track how well your supplements are working and whether your levels of key nutrients are improving.

By staying proactive about your nutrition, you can make adjustments as needed and continue to thrive on your plant-based diet.

Take Charge of Your Health Today

The vegetarian journey is full of opportunities to nourish your body and make positive, sustainable choices. By understanding your nutritional needs, choosing the right multivitamins, and focusing on a balanced, plant-based diet, you can set yourself up for success.

Remember, supplements are there to fill in the gaps—not replace healthy food. You’ve got this, and I’m excited to be here to help guide you along the way!

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