Guide 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 reduce absorption by 30-50%. 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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