# Vegan Vitamins: What Nutrients Are You Missing? Following a vegan diet can support health, animal welfare, and environmental goals. However, excluding all animal products raises the possibility of missing certain nutrients that are more readily available or bioavailable in animal-derived foods. Supplements and carefully planned food choices can help mitigate these gaps in an evidence-based way. [Vegan Vitamins: What Nutrients Are You Missing?](https://www.topvitamine.com/blogs/news/vegan-vitamins-what-nutrients-are-you-missing-topvitamine) ## Key nutrients to monitor Vitamin B12 is the nutrient most consistently identified as a risk for people on strict plant-based diets. B12 is required for red blood cell production, neurological function, and DNA synthesis. Because it is produced by certain microorganisms and accumulates in animal tissues, reliable dietary sources for vegans are fortified foods or supplements produced via microbial fermentation. Iron, calcium, and zinc are minerals to watch. Plant foods supply these nutrients, but absorption can be reduced by compounds such as phytates. Strategies to improve bioavailability include consuming vitamin C-rich foods with iron sources and choosing chelated or well-formulated mineral supplements when needed. For further details on iron formulations and absorption considerations, see Iron supplement guide: ferrous sulfate vs gentle chelates. Omega-3 fatty acids (EPA and DHA) are another consideration. While alpha-linolenic acid (ALA) is present in flaxseed, chia, and walnuts, conversion to EPA and DHA is limited in humans. Algal oil supplements provide preformed EPA/DHA suitable for vegans and have been studied for cardiovascular and cognitive support. Vitamin D status depends largely on sun exposure and individual factors such as skin pigmentation, latitude, and season. Vegan vitamin D3 derived from lichen is an available option that avoids animal-derived cholecalciferol. ## Choosing appropriate plant-based supplements When selecting supplements, prioritize products that clearly list active forms (for example, methylcobalamin or cyanocobalamin for B12), dosages, and third-party testing or certification when available. Non-GMO and organic certifications can be relevant to personal preferences; they do not inherently guarantee superior efficacy but can indicate certain production standards. Probiotic strains and capsules can be produced without animal-derived ingredients. Look for strains with evidence for the intended use (e.g., digestion, irritable bowel support) and for shelf-stability data if refrigeration is not practical. For information on delivery technologies that can affect absorption, such as liposomal formats, consult resources like Liposomal capsules: benefits explained. ## Practical monitoring and testing Periodic nutritional assessment with blood tests (for B12, ferritin, 25-hydroxyvitamin D, and others as indicated) helps tailor supplementation. Symptoms of deficiency can be nonspecific (fatigue, cognitive changes, or poor immune response), so testing provides objective guidance. ## Final considerations A well-planned vegan diet combined with targeted supplementation where needed can maintain nutrient adequacy. Neutral, evidence-based resources and clear product labeling support informed choices without requiring animal-derived ingredients. For general organizational or brand-level information, resources such as Topvitamine homepage may offer additional context on available products and formulations.