The 3 Best Multivitamins for Vegan Athletes – I Am Going Vegan (2023)

It can be scary sometimes, not knowing if you’re getting all the nutrients you should be getting in your diet. Especially as a vegan athlete, it makes sense to be interested in a multivitamin to help make sure you cover your bases.

As a vegan who does a good amount of weight lifting and running—and also studying nutrition—I have some thoughts about this!

First I’ll cover my top recommendation for a vegan multivitamin for athletes. Then I’ll explain the logic behind my recommendation, and I’ll share two other solid choices, too.

My #1 Recommendation

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My favorite multivitamin for vegan athletes—or any vegan, actually—is the Future Kind Essential Multivitamin. It’s quite a minimal supplement—it only contains contains 3 nutrients. But as I’ll explain below, this is a very good thing.

It contains vitamin B12, vitamin D, and omega-3. These are the 3 nutrients that vegans are the most likely to actually lack, and ones where there aren’t great food sources available.

I’ll give a longer review below. Or if you want to just take my word for it, then use code BEKIND10 to get 10% off, and head to Future Kind’s website to order yours now.

Most Multivitamins Are a Waste of Money

There’s actually pretty comprehensive data showing that multivitamins don’t typically improve our overall health or mortality. Dr. Michael Greger from NutritionFacts.org summarizes these studies in this video:

The reality is that when you extract nutrients and put them in a pill, they don’t always have the same effect as in food

This is something Dr. T. Colin Campbell talks about a lot in his book Whole: Rethinking the Science of Nutrition (Amazon link).

A huge weakness of Western nutrition science has been its mistaken assumptions that we can reliably isolate single nutrients and their effects. In reality, many nutrients work together in synergistic ways.

The 3 Best Multivitamins for Vegan Athletes – I Am Going Vegan (2)The 3 Best Multivitamins for Vegan Athletes – I Am Going Vegan (3)

Dr. Greger’s conclusion in the above video is this: Fruits and vegetables are actually the best multivitamins. Not pills.

That said, Dr. Greger still recommends supplementing with a few key nutrients. And other nutrition authorities advise vegan supplementation, too.

So in my opinion, the ideal multivitamin would just cover the key nutrients that vegans actually don’t get from whole foods. That would be a multivitamin that’s actually useful.

You don’t want hundreds of random nutrients included. Some nutrients can actually cause problems when taken as supplements. Beta-carotene, for example, may increase lung cancer risk when taken in supplement form. (source)

So what are the nutrients we’d be looking for in a simple, minimal multivitamin?

(Video) Holier vs Future Kind Vegan Multivitamin Comparison

3 Nutrients Vegan Athletes Should Definitely Supplement

The following three nutrients do not have great food sources on a vegan diet, so they are clear choices to include in a multivitamin:

Vitamin B12

All vegans need to be mindful of B12. It’s one of the most common and serious deficiencies that vegans run into. You can get megaloblastic anemia if you don’t get B12 for long enough.

B12 is fortified into some vegan foods like nutritional yeast and some cereals and plant milks—but it’s safest to regularly take it as a supplement.

Vitamin D

Most people, especially in the winter, don’t get enough vitamin D. And that includes vegans. We also usually get less vitamin D from food than non-vegans.

Some mushrooms have some vitamin D, and it’s fortified in some plant milks—but most authorities still recommend supplementing with it.

Omega-3 (DHA and EPA)

Vegans are typically missing DHA and EPA in their diet. Non-vegans get these forms of omega-3 fats from fish or fish oil supplements.

Although there are plant sources of omega-3—flax, chia, hemp, walnuts—this is in the form of ALA, which our body still has to convert to DHA and EPA in order to use. And that conversion can be a very inefficient process.

So it’s best to supplement with vegan DHA/EPA from algae oil. (Fish get their omega-3 from algae in the first place.)

Those Are the Essentials.

Those are the 3 nutrients that are really obvious ones to take as supplements. In fact, they are the only 3 nutrients recommended as supplements by Dr. Michael Greger from NutritionFacts.org.

And that’s why my top choice for a vegan multivitamin (for athletes or not) is the Future Kind essential multivitamin—it only contains these 3 nutrients, no other junk to complicate things.

But there are also a few other nutrients you should be mindful of, too, as a vegan athlete. You may want to supplement these, or maybe not.

5 More Nutrients to Watch as a Vegan Athlete

The following nutrients can be obtained through a healthy vegan diet, but they’re still worth monitoring. It’s probably best to get them from food sources. But if you notice you’re often missing them in your diet, you may decide to supplement them.

The recommendations I give for each will be mainly sourced from Dr. Michael Greger (NutritionFacts.org) and Jack Norris, RDN (VeganHealth.org). These are two of the leading voices in vegan nutrition, and they’re voices I personally trust.

Iron

The 3 Best Multivitamins for Vegan Athletes – I Am Going Vegan (4)

Most vegans get enough iron—but some women especially can be low in it. If you suspect you’re not getting enough iron, there are two simple hacks you can follow in your diet to get more iron from your food sources:

  1. Eat more beans. Many beans are rich sources of iron.
  2. Eat vitamin-C foods with your beans. This improves the absorption of the iron. Here are some vitamin-C foods: Strawberries, bell peppers, broccoli, kiwi, brussel sprouts, pineapple, oranges, etc.

Neither Dr. Greger nor Jack Norris broadly recommend vegans to take iron supplements. However, Dr. Greger recommends that menstruating women get their iron levels checked every few years.

Iodine

Iodine is a trace mineral, so it’s only needed in small quantities. But vegans can still get less of it than meat-eaters.

If you use iodized salt or eat seaweed regularly, then you’re likely getting enough iodine through those sources. Personally, I just use iodized salt for all my cooking and flavoring at home.

(Video) Best Vegan Multi-Vitamin For Athletes

But if you’re not getting iodine these ways, then it may be worth supplementing. The recommended daily iodine intake for most adults is 150 mcg. (See a full table here.)

Calcium

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Dr. Greger recommends that vegans get at least 600 mg of calcium per day. The best food sources are low-oxalate dark leafy greens—such as kale, turnip greens, mustard greens, collards, and bok choy—along with fortified plant milks.

Some tofu also contains significant amounts of calcium. And there are fortified orange juices, too.

If you’re not getting much calcium each day from these food sources, you may want to take a supplement. Jack Norris RDN recommends a 300 mg daily supplement of calcium in that case (source).

Be wary of taking calcium supplements that are too large. Supplementing with calcium can lead to kidney stones and other problems if you over-do it (source). If taking a 1,000 mg calcium supplement, I maybe wouldn’t take it every day unless advised to do so by a physician.

So I’d stick to the food sources and/or 300 mg supplement recommendation unless your physician or dietitian tells you otherwise. Personally, I get my calcium from almond milk and tofu.

(For those interested in vegan calcium chews, I did create a guide on those products specifically.)

Zinc

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Vegan levels of zinc tend to be a bit lower than those of non-vegans. And that makes sense because zinc is present in large quantities in meat.

Low zinc levels are associated with lower immunity and acne, among other things.

I personally do supplement with zinc because my skin is acne-prone—but I take it as a separate vitamin, not in a multivitamin. I take Solger 22mg zinc picolinate (click to check price on Amazon).

Side note: If you personally struggle with acne, you really need to read my guide on how to clear up acne as a vegan. It took me years of studying and experimenting on myself to learn what I share in that post!

But anyway, let’s get back to zinc.

There are also zinc-rich vegan foods. Eat a few of these each day to make sure you get enough zinc:

  • Oatmeal
  • Tofu
  • Cashews
  • Sunflower seeds
  • Garbanzo beans (chickpeas)
  • Lentils
  • Peanuts
  • Almonds
  • Miso
  • And more (longer list here)

Protein

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Vegans aren’t at a huge risk of protein “deficiency” per se… But vegan athletes should certainly be mindful of their intake.

(Video) Top 3 Supplements for Vegan athletes

In this area, I personally feel that the recommendations of Dr. Greger and Jack Norris are lacking a bit. I know they’re more credible sources than I am—but here’s why I say this:

  • Dr. Greger has sounded a bit flippant about protein at times, saying his priority is long-term health, “not biceps.” He might tell athletes to eat some extra beans, but overall he maintains that vegans get plenty of protein without extra effort. He even makes arguments for limiting certain amino acids like leucine and methionine to fight cancer and aging. He points out that protein powders are not whole foods.
  • Jack Norris has a page on vegan weightlifting and a page for vegan runners. But the recommended ranges of protein intake listed vary widely and don’t provide too much actual guidance.

Compared to these two sources, other authorities in sports nutrition recommend higher protein intakes. A commonly cited number for bodybuilding is 0.8 g of protein per pound of bodyweight per day. It’s unlikely you’ll hit those numbers as a vegan without specifically trying to.

Does this mean you should use protein powder? It’s debatable. Again, Dr. Greger points out that protein powders are not whole foods. Like processed sugar or refined oils, you’re losing a lot of the nutrients in the processing.

But personally, I think for most vegan athletes, especially strength-focused athletes, it does make sense to find a protein powder you like.

If you’re choosing a plant-based protein powder, I recommend pea protein, or a blend of pea and brown rice protein. These options cover all the essential amino acids and are highly bioavailable. So you get similar muscle-building benefits as with whey protein, but without the dairy.

This is the protein powder I use (Amazon link)—Orgain’s chocolate flavor. It’s delicious, and the ingredients list is more natural than most. It’s mainly sweetened with stevia and erythritol—it doesn’t have a bunch of added sugar.

But you can also get your protein by just focusing on protein-rich vegan foods. I have some experience showing that this can work.

I do some weight lifting, and I was hitting a plateau this past spring. So I started tracking my protein intake again. I decided to add a whole block of tofu to my daily diet—so about 40 or 50 extra grams of protein per day. And I started to see my strength increase again.

Here’s a list of high-protein vegan foods:

  • Tempeh
  • Seitan
  • Tofu
  • Mock meats (veggie burgers, Beyond meat, etc)
  • Textured vegetable protein (TVP)
  • Beans
  • Nutritional Yeast
  • And to a lesser degree, various grains and nuts

But anyway, the whole point of this post is vegan multivitamins… And you’re not going to get your protein through a multivitamin! So just consider adding protein powder or protein-rich foods, in addition to your multivitamin.

Summary of Which Nutrients to Supplement

So, let’s sum that up before moving onto specific multivitamins. The nutrients below are the ones we’d especially like to see in a vegan multivitamin.

We definitely want to supplement these 3 nutrients:

  • Vitamin B12
  • Vitamin D
  • Omega-3 (DHA / EPA)

And maybe we want to add these:

  • Calcium: 300 mg if you’re not getting much from diet.
  • Iodine: 150 mcg if you’re not getting much from diet.

And then, zinc, iron, and protein are also worth monitoring, but most people should get them from food. Acne-prone folks like myself may benefit from a zinc supplement, however.

Future Kind Essential Multivitamin

The 3 Best Multivitamins for Vegan Athletes – I Am Going Vegan (8)

As I mentioned above, this is my favorite vegan multivitamin and the one I take. It gives you the essentials and nothing else.

You get B12, vitamin D, and omega-3—all in the right amounts.

A few other things I like about this multivitamin:

(Video) 5 BEST Vegan Protein Foods For VEGAN Athletes!

  • It’s an all-vegan company. Not a random corporation trying to cash in on the vegan movement. They donate a portion of their profits to an animal sanctuary. They use eco-friendly packaging, and there’s a big cool vegan graphic printed on the mailers. When I emailed the founders with a vegan joke, they actually both responded, and one of them sent me a vegan joke in return.
  • The vitamins are small, and they smell good. There are some multivitamins out there that smell bad and are HUGE. Not these. They smell like oranges, and they’re a totally reasonable size.

If you want to read even more about why I like Future Kind, I did write a whole separate review post here.

I also have a 10% off code for Future Kind. Just use the code “BEKIND10” when you buy through my link (click here). You’ll get 10% off, and I’ll get a small commission for referring you.

If Future Kind doesn’t seem right for you, below are some other options to consider.

DEVA Vegan Multivitamin

The 3 Best Multivitamins for Vegan Athletes – I Am Going Vegan (9)The 3 Best Multivitamins for Vegan Athletes – I Am Going Vegan (10)

This is a very popular vegan multivitamin. I’ve taken other vitamins by DEVA, including their B12, and they’re a brand I generally trust. Check the price on Amazon here.

This multivitamin includes 100 mg of calcium and 150 mcg of iodine. As covered above, those are reasonable dosages of two nutrients that many vegans may lack.

The inclusion of selenium may also be beneficial for Northern European vegans and those in other areas where the soil doesn’t contain as much selenium (U.S. vegans shouldn’t need to supplement selenium). (source)

But a lot of the nutrients in this multivitamin just don’t seem necessary if you’re eating a healthy vegan diet. With most of the nutrients, you should be getting them from whole foods, as explained above.

This multivitamin also does not include any omega-3 fats. If you go with this multivitamin, I recommend adding a DHA/EPA supplement for your omega-3s. This is one I’ve used myself and liked (Amazon link).

Naturelo One Daily Multivitamin

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This is one of the best-reviewed vegan multivitamins on Amazon. It’s a “whole food multivitamin,” so it may capture a bit more of the synergistic whole food effect I explained above.

It comes in a Men’s formula and a Women’s formula. (Those are Amazon links.)

Looking at the ingredients list, I still think a lot of these nutrients should be obtained by eating fruits and vegetables directly. But maybe in this “whole food multivitamin” form, it may be more effective than your average multi.

Again, the calcium and iodine dosages seem reasonable, and those may indeed be useful for some vegans.

That said, as with the DEVA multivitamin, this Naturelo multi does not contain any omega-3 fats. So I recommend taking a vegan DHA/EPA supplement with this, such as the Zenwise one I linked to above.

Two More Recommendations for Your Plant-Based Journey

1. This is the best free video training I’ve found on plant-based nutrition. You’ll learn how to reduce your risk of cancer, heart disease, type 2 diabetes, Alzheimer’s, and obesity—all with plant-based food. Watch the free “Food for Health Masterclass” here.

2. This is thebest vegan multivitamin I’ve foundin my 14 years of being vegan.It has vitamin B12, vitamin D, omega-3—and nothing else. Translation: It only has the nutrients vegans areactually low in. Read myfull review of Future Kind’s multivitamin here(with 10% discount).

FAQs

What is the best vegan multivitamin? ›

Best Multivitamins for Most Vegan Adults
  • Future Kind Essentials for Vegans.
  • Hippo7 Vegan Complete.
  • NATURELO One Daily Multivitamin (they have one for men and another for women)
  • MyKind Organics Whole Food Multivitamin.
  • Complement Vegan Multivitamin Supplement (100% biodegradable and compostable packaging)

What vitamin should you take if you are vegan? ›

Vegans need to consider B12 because it is not produced by plants; it is manufactured by microorganisms. People who do not consume animal products need to obtain B12 from fortified foods or supplementation.

Should you take a multivitamin if you're vegan? ›

Multivitamins. If you follow a well-planned vegan diet, you're probably getting abundant amounts of most nutrients a multivitamin provides. But a few nutrients may fall through the cracks, so a vegan multivitamin can be advisable. Few vegan foods are good sources of zinc or iodine.

Do vegan athletes need supplements? ›

Vitamin B12 deficiency anaemia can be a common problem for vegans which inhibits the function of red blood cells, causing problems such as extreme tiredness, a lack of energy and muscle weakness. For this reason, all vegans need to supplement their diets with other sources of vitamin B12.

How do I choose a vegan multivitamin? ›

A Vegan Dietitian's Step-by-Step Guide to Picking a Multivitamin
  1. Look for these key nutrients. ...
  2. Avoid iron-heavy supplements, unless you truly need it. ...
  3. Stay away from superdoses. ...
  4. Check independent laboratory reviews. ...
  5. Be mindful of unnecessary fillers and additives.
2 Dec 2019

What are most vegans lacking? ›

Vegan diets can even help people maintain a healthy heart and reduce the risk of type 2 diabetes and certain cancers developing. However, following a poorly planned vegan diet can result in an insufficient intake of certain vitamins and minerals including vitamin B12, calcium, iodine and iron.

What vitamin deficiency is more common with a vegan diet? ›

Iodine deficiency is very common among vegans, often leading to acquired hypothyroidism [58]. Vegan sources of iodine include iodized salt and sea vegetables containing various amounts of the mineral [45].

How much B12 should a vegan take daily? ›

To get the full benefit of a vegan diet, vegans should do one of the following: Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day. OR Take one B12 supplement daily providing at least 10 micrograms. OR Take a weekly B12 supplement providing at least 2000 micrograms.

How do vegans get B12? ›

The best plant sources of B12 include yeast extract (Marmite/Vegemite) and B12-fortified foods such as nutritional yeast flakes, plant milks, vegan yoghurts and desserts, breakfast cereals and margarine.

Do vegans lack certain vitamins? ›

Research shows that veganism in particular is linked with significantly low intakes of vitamin B12 and calcium – especially in people who aren't taking any vitamin supplements. Intakes of selenium, zinc, vitamin D and iodine are also low in this group.

Do vegan athletes need more B12? ›

Athletes who do not consume eggs or dairy are at risk of Vitamin B12 and Riboflavin deficiency. To get adequate B12, vegan athletes should take a supplement or consume B12-fortified foods (e.g. nutritional yeast, cereals and some types of soy and rice milk).

How do vegan athletes build muscle? ›

Plant-Based Protein Food Combinations

By eating both, your body can get all the amino acids it needs to build muscle. A few examples: Brown rice + beans, lentils, or chickpeas (try chickpea curry over rice!) Oatmeal + nut butter or seeds.

Why can't vegans build muscle? ›

The reason why fitness enthusiasts don't trust a vegan diet to help you build muscle is because it is believed to have less protein than what one can get from a non-vegetarian or a vegetarian diet.

What are 3 healthy supplements that one should take every day? ›

Common supplements that may benefit your health include:
  • Vitamin B12, which can help keep nerve and blood cells healthy, make DNA and prevent anemia.
  • Folic acid, which can reduce birth defects when taken by pregnant women.
  • Vitamin D, which can strengthen bones.
  • Calcium, which can promote bone health.
31 Mar 2022

What are the top 3 supplements sold? ›

According to recent National Health and Nutrition Examination Survey (NHANES) data, which the National Center for Health Statistics (NCHS)—part of the CDC—regularly collects from people across the country, multivitamins, vitamin D, and omega-3 supplements are the most popular of all the options out there, among ...

How do I find the right multivitamin? ›

Look for:
  1. USP verification. The U.S. Pharmacopeial Convention – an independent, nonprofit organization – determines whether dietary supplements are pure and contain the ingredients they list on their labels. ...
  2. Appropriate daily values of ingredients. ...
  3. The right balance for your age and sex. ...
  4. Essential micronutrients.
20 Jan 2021

How do I know what multivitamins are best for me? ›

One way to figure out what vitamins and supplements to take is to look carefully at the nutritional value of all the foods in your diet and see how close you come to the RDI recommended by the FDA for each essential vitamin and mineral.

Is it better to buy vitamins separately or as a multivitamin? ›

However, the wellness potential of a supplement routine can extend much further than your daily multivitamin. Individual supplements—which are available in myriad forms and doses—are just as important for bolstering your regimen, addressing nutritional inadequacies, and targeting functional areas of health.

What illnesses are vegans prone to? ›

Vegans are at higher risk of the deficiency in vitamin B12. Deficiency in vitamin B12 can lead to certain irreversible side effects. Vegans are advised by the doctors to keep consuming the supplements of vitamin B12 to prevent health conditions such as constipation, fatigue, weakness, anemia and appetite loss.

What do vegans struggle to get? ›

A meatless diet can be healthy, but vegetarians -- especially vegans -- need to make sure they're getting enough vitamin B12, calcium, iron, and zinc. The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in vegetarians and vegans. Vitamin B12 is found naturally only in animal products.

What health problems do vegans get? ›

Hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia are other issues that have been observed in those strictly following a vegan diet. On the other hand, consuming excess processed meats and/or burned, fatty meat can also be detrimental to a person's health.

Do vegans need to supplement creatine? ›

Making the switch to veganism simply to improve health will mean you have less creatine, but there's no need to supplement. However, if you're making the nutritional switch and want to maintain optimum performance as an athlete, then it'll probably help to cover your back with a little extra.

What vitamin has no meat? ›

Vitamin C is the only essential vitamin not found in useful amounts in cooked animal foods. It is a powerful antioxidant that is important for the maintenance of connective tissue. It also functions as a co-factor for many enzymes in the body.

How do vegans get all nutrients? ›

eat nuts and seeds rich in omega-3 fatty acids (such as walnuts) every day. choose unsaturated oils and spreads, and eat in small amounts. have fortified foods or supplements containing nutrients that are more difficult to get through a vegan diet, including vitamin D, vitamin B12, iodine, selenium, calcium and iron.

Do vegans need B12 or b6? ›

Certain foods have been fortified with vitamin B12, like some nutritional yeasts and plant-based milks, but the amounts may not be adequate or consistent enough to meet needs. This is why vegans and vegetarians need to specifically supplement their diet with vitamin B12.

What food is highest in B12? ›

Good sources of vitamin B12
  • meat.
  • fish.
  • milk.
  • cheese.
  • eggs.
  • some fortified breakfast cereals.

Which fruits are rich in vitamin B12? ›

Fruits like apples, bananas, blueberries and oranges are some fruits that are high in vitamin B12. Which vegetable has more B12? Vegetables like spinach, beetroot, butternut squash, mushroom and potato contain good sources of vitamin b12.

What are the symptoms of high B12 levels? ›

In some people, high levels of B12 may cause gastrointestinal problems such as bloating and diarrhea. And if you have high blood pressure or poor cardiovascular health, having too much B12 may further complicate these issues. Pregnant and breastfeeding women may also need to be especially mindful of B12 levels.

Do vegans need Omega 3? ›

Omega-3s are an essential nutrient and have been linked to many health benefits. They're commonly found in fatty fish and fish oil supplements. Plant-based sources may lack adequate amounts of certain omega-3s; therefore, it's important for vegans to learn how to consume enough omega 3s without fish.

What type of B12 is best? ›

Methylcobalamin. Methylcobalamin is the most bio-available type of Vitamin B12 which means the body absorbs it more easily. Naturally occurring, it is found in animal-based foods such as meat, fish, milk and eggs so Methylcobalamin B12 is readily available in many people's daily diets.

Why is B12 not vegan? ›

B12 is found in meat, dairy, and eggs. In contrast, there are no reliable plant sources of B12. Luckily, B12 is made by bacteria and doesn't need to be obtained from animal products allowing vegans to obtain B12 through supplements and fortified foods.

How do vegans get iron? ›

Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal. There are lots of factors that affect the amount of iron your body can absorb from your diet.

How can I increase my vitamin B12 naturally? ›

To increase the amount of vitamin B12 in your diet, eat more of foods that contain it, such as:
  1. Beef, liver, and chicken.
  2. Fish and shellfish such as trout, salmon, tuna fish, and clams.
  3. Fortified breakfast cereal.
  4. Low-fat milk, yogurt, and cheese.
  5. Eggs.
16 Dec 2020

Do vegans need zinc supplements? ›

Summary: Vegan Zinc

It's important for vegans to be aware of their zinc intake as zinc is limited in, and poorly absorbed from, plant-based foods. Vegans can meet daily intake requirements for zinc by consuming high-zinc foods like legumes, nuts, seeds and whole grains.

How much B12 should an athlete take a day? ›

As per research, maximum of the athletes are on nutritional or oral supplementation whether its protein or multivitamins to improve performance and endurance! The recommended daily amount of Vitamin B12 is 2.4mcg per day for an athlete.

Does B12 increase athletic performance? ›

Some research suggests that athletes with poor or marginal nutritional status for vitamin B12 may have decreased ability to perform high intensity exercise. In women specifically, higher B12 levels correlate with enhanced athletic performance.

How do vegans increase B12 absorption? ›

The only scientifically proven way for vegans to reach these levels is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods commonly include plant milks, soy products, breakfast cereals, and nutritional yeast.

How do vegan athletes get enough protein? ›

Vegetarian and vegan athletes can consume adequate protein intake through consumption of a variety of foods such as beans, legumes, nuts, seeds, whole grains, and soy products. The bioavailability of protein (lower in essential amino acids) may be lower in some plant foods such as cereals versus beans and soy foods.

Is it harder to gain muscle when vegan? ›

It is not at all difficult to build muscles as a vegan athlete. Ingesting adequate calories through fats and proteins will help you build muscles. Incorporate enough omega-3 through an algae-based supplement, brussels sprouts, and chia seeds. Pick the ideal plan of resistance training plan to get pumping gains.

Can you get ripped being vegan? ›

Good news for anyone who wants to get ripped and follow a vegan diet. It turns out, it's really not that difficult and more and more findings are showing that actually – if you're loading up on protein it doesn't even matter whether it's coming from plants or animals, if you're getting it, it's all good.

How do I go vegan without losing muscle? ›

“Quality over quantity is definitely key, and selecting clean sources of plant-based protein such as quinoa, nuts, seeds, and legumes over faux meat products or processed, soy-based powders is essential,” says Hammer.

Do vegans lack testosterone? ›

Observational studies between men from different dietary groups have shown that a vegan diet is associated with small but significant increases in sex-hormone-binding globulin and testosterone concentrations in comparison with meat-eaters.

Why are vegans so strong? ›

Compared with meat-eaters, people eating a plant-based diet get more antioxidants, which help neutralize free radicals. Free radicals lead to muscle fatigue, reduced athletic performance, and impaired recovery. Plant-based diets, which are typically low in fat and high in fiber, can reduce body fat.

What vitamins are most vegans lacking? ›

The nutritional deficiencies that are most common with vegan and vegetarian diets include:
  • Vitamin B12. This particular vitamin is created by a bacteria and found primarily in animal products such as dairy, meat, insects, and eggs. ...
  • Vitamin D. Vitamin D is the sunshine vitamin! ...
  • Omega-3 Fatty Acids. ...
  • Zinc. ...
  • Iron.
5 Jul 2018

Is Nature Made vitamins A product of China? ›

Where do you manufacture your products? All Nature Made® products are manufactured to meet our high quality standards. Most are manufactured at our very own facilities in beautiful Southern California and with our partners in Alabama.

Are plant-based multivitamins better? ›

Plant based vitamins are ideal because they do not have any toxic chemicals, synthetic fillers, artificial sweeteners or preservatives. Many vitamins that you see today contain fillers and dye to make them appealing to the eye.

What is the best multivitamin in the world? ›

  • Garden of Life Vitamin Code Multivitamin for Women. ...
  • Ritual Essential for Women. ...
  • Nature Made Multivitamin For Him. ...
  • One A Day Men's 50+ Healthy Advantage Multivitamin. ...
  • One A Day Women's 50+ Healthy Advantage Multivitamin. ...
  • Pure Encapsulations - Nutrient 950 - Hypoallergenic Multivitamin/Mineral Formula.
10 Jun 2022

What are vegans at risk for? ›

Avoiding consumption of animal-sourced food may also be related to higher rates of depression and anxiety. Hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia are other issues that have been observed in those strictly following a vegan diet.

How much B12 do vegans need? ›

To get the full benefit of a vegan diet, vegans should do one of the following: Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day. OR Take one B12 supplement daily providing at least 10 micrograms. OR Take a weekly B12 supplement providing at least 2000 micrograms.

What is the most trustworthy vitamin company? ›

Thorne Research tops our list as a trustworthy and reputable vitamin supplement brand. Thorne partners with various research organizations, such as the National Institutes of Health, the Mayo Clinic, and the Cleveland Clinic, testing many of their products via clinical trials to ensure safety and efficacy.

Is there a problem with Nature Made vitamins? ›

Several types of Nature Made vitamins are being recalled due to possible contamination with Salmonella or Staphylococcus aureus, according to federal health authorities.

Do any multivitamins actually work? ›

A 2021 review conducted by the U.S. Preventive Services Task Force analyzing the results of 84 vitamin and mineral supplement trials determined that taking a multivitamin provides little to no benefit in preventing heart disease and cancer, for instance.

What is the best plant-based supplement? ›

Best Vegan Multivitamins for Vegetarians on the market in (November. 2022)
  • Ritual Essential Multivitamin – Editor's choice.
  • Future Kind Essential Vegan Multivitamin – Best Subscription Vegan Supplement.
  • HealthyCell Vegan Essentials – Best Vegan Gel Multivitamin.
3 Oct 2022

Is it better to take vitamins separately or as a multivitamin? ›

While multivitamins pack many nutrients, your body may not need most of the contents. Dr. Cherian reminds us that if you have a specific nutrient deficiency, it's always best to supplement with that specific nutrient (e.g., vitamin D or B12). It's a more targeted way to meet your health goals and rebalance your body.

What is the number 1 vitamin in the world? ›

Nutrilite is the world's No. 1 selling vitamins and dietary supplements brand. * It is a vitamin and dietary supplement brand that provides a complete range of nutrition and well-being products, including essential vitamins and minerals, antioxidants, herbal supplements, sports nutrition and meal replacements.

What is the number one multivitamin on the market? ›

Best Overall: Thorne Research Basic Nutrients 2/Day is an NSF Sport Certified supplement, and covers the multivitamin bases without unnecessary herbs or enzymes found in many multivitamins on the market.

How do I choose a good multivitamin? ›

When hunting for your perfect multivitamin, check the label to make sure it contains helpful amounts of all of the vitamins and minerals you need, look for the addition of other helpful bioactive or botanical ingredients, and make sure it's free of any allergens or additives you want to avoid.

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