Vegan Supplements Guide

Complete vegan supplementation guide

This is a deeper companion to our Supplements for Vegans overview. Here we cover the full nutritional landscape for plant-based diets and how targeted supplementation ensures you're getting everything you need.

Nutrients of concern for vegans — ranked by priority

1. Vitamin B12 — Essential, non-negotiable

B12 is not reliably available from any plant food. Deficiency can take years to develop (the liver stores a multi-year supply), but the neurological consequences are serious. All major vegan health organisations recommend consistent B12 supplementation. Nutri-Leaf Vitamin B Complex provides methylcobalamin (active B12) in a balanced B-vitamin formula.

2. Zinc — Important, especially for athletes and men

Plant sources of zinc are abundant (legumes, seeds, whole grains), but phytates in these same foods can substantially reduce absorption. Zinc is lost in sweat during exercise. Zinc status is hard to assess through blood tests — making consistent daily intake the safest approach. Nutri-Leaf Immune Complex (10mg, 100% NRV) and Skin Hair & Nails (3.5mg, 35% NRV) both provide well-absorbed zinc.

3. Selenium — Region-dependent

European soils are notably low in selenium compared to North American soils. A plant-based diet in Europe is especially likely to need selenium supplementation. Brazil nuts are a concentrated source, but content varies enormously (one nut can contain 10-100µg). Nutri-Leaf Immune Complex provides a consistent 50µg (91% NRV).

4. Iron — Important for menstruating women

Plant iron (non-heme) is less absorbable than animal iron. Taking vitamin C alongside iron-rich plant meals can dramatically improve absorption. Nutri-Leaf Vitamin C 1000mg taken with iron-rich meals supports iron status on a vegan diet.

5. Iodine — Often overlooked

Plant foods vary in iodine content based on soil levels. Sea vegetables (kelp, nori) are rich but inconsistent sources. Iodised salt is the most reliable dietary source.

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