Vegan
Vegan supplements without animal ingredients: vitamin B12, vitamin D3 from lichen, algae omega-3, iodine and plant-based multivitamins in capsules, drops and powders. Below we explain which forms and doses matter.Read more →
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Vegan supplements: sources, forms and what to check on the label
What makes a supplement vegan
A vegan supplement contains no animal ingredients, not in the nutrient and not in anything around it. Three details decide this. The capsule: gelatin is made from animal collagen, so vegan capsules use HPMC, a shell made from plant cellulose. The source of vitamin D3: most D3 is made from lanolin, the wax in sheep's wool, while vegan D3 is grown on lichen. And omega-3: instead of fish oil, the oil comes from algae. Labels rarely spell this out, which is why "suitable for vegetarians" does not mean vegan. You will also find these products through our diet and lifestyle filters.
The nutrients a plant-based diet rarely covers
NHS guidance names vitamin D, vitamin B12, iodine, selenium and calcium as the nutrients that are harder to get from a vegan diet. In practice the shortlist looks like this:
- Vitamin B12: unfortified plant foods contain none. Vitamin B12 contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.
- Vitamin D: from October to March, UK sunlight is too weak for your skin to make it, whatever you eat. Vitamin D contributes to the maintenance of normal bones.
- Iodine: in the UK diet it comes mainly from dairy and fish. Seaweed contains iodine, but the amount swings from too little to far too much.
- EPA and DHA: flax and chia deliver ALA only, and the body converts little of it. Algae oil supplies EPA and DHA directly.
- Iron and zinc: present in plants, but absorbed less easily. Vitamin C in the same meal improves iron absorption.
How we choose the vegan products we stock
Vegan is a filter, not a quality mark, so we still judge every product on three things: the form of the nutrient, the dose, and whether the combination makes sense. We prefer D3 from lichen over D2, because D3 raises blood levels more effectively and holds them longer. We ask brands to confirm the source of every D3 and every capsule shell, our compliance team checks each label before it goes live, and we buy directly from the brands with no intermediaries. We test products ourselves and independent labs spot-check batches. For the full reasoning, read how we select brands and products.
Forms, and who each one suits
Tablets and capsules are the simplest route for a daily B12 or a multivitamin. Drops and sprays suit anyone who dislikes swallowing pills, and they let you adjust the dose in small steps. Fat-soluble nutrients do best in an oil base, so vitamin D3 in drops is easy to take with a meal that contains some fat.
Softgels are the usual format for algae omega-3, and vegan softgels use plant starch or seaweed extract instead of gelatin. Powders make sense where doses run into grams: protein, creatine and electrolytes.
Honest expectations
Not every vegan needs a shelf of bottles. B12 is the one nutrient nearly everyone on a plant-based diet has to supplement. The rest depends on your meals, your blood results and the season. Levels of B12 and vitamin D move slowly, so give a new routine two to three months and a repeat blood test before you judge it. A supplement fills a specific gap; it works alongside a varied plate of legumes, grains, nuts and greens.
Frequently asked questions
What are vegan supplements?
Vegan supplements are food supplements made without any animal-derived ingredient, from the nutrient itself to the capsule shell, coating and colouring. That rules out gelatin capsules, fish oil, lanolin vitamin D3, shellac, carmine and lactose as a filler. In their place you find HPMC capsules made from plant cellulose, algae oil and D3 grown on lichen. People buy them for ethical reasons, but also because they are dairy-free and gelatin-free.
Which nutrients should vegans in the UK pay attention to?
NHS guidance points to vitamin B12, vitamin D, iodine, selenium and calcium as the nutrients that are harder to get from a fully plant-based diet, with iron and zinc worth watching because plant forms absorb less easily. The figures below are UK reference intakes for adults, not supplement doses, so count what your food and fortified products already provide first.
| Nutrient | Adults 19 to 64 |
|---|---|
| Vitamin B12 | 1.5 µg |
| Vitamin D | 10 µg (400 IU) |
| Iodine | 140 µg |
| Selenium | 75 µg men, 60 µg women |
| Calcium | 700 mg |
| Iron | 8.7 mg men, 14.8 mg women 19 to 49 |
Source: NHS.
How can I tell whether a supplement is really vegan?
Read past the front of the label. Check the capsule shell: gelatin means not vegan, HPMC or cellulose means it is. Check the source of vitamin D3, because cholecalciferol from lanolin and from lichen carry the same name. Check whether omega-3 comes from fish or algae. Then scan the small print for lactose, beeswax, shellac, carmine and cochineal. A registered vegan trademark on the pack saves you the work, and we ask brands to confirm sourcing before a product goes live.
Which vegan form should I choose?
For most nutrients there is a plant-based version that performs the same job. The difference matters most for vitamin D and omega-3, where the common vegan alternative is not always equivalent.
| Ingredient | Usual non-vegan source | Vegan form we prefer |
|---|---|---|
| Capsule shell | Gelatin | HPMC cellulose |
| Vitamin D | D3 from lanolin | D3 from lichen |
| Omega-3 EPA and DHA | Fish oil | Algae oil |
| Vitamin K2 | Animal-derived MK-4 | MK-7 from fermentation |
| Calcium | Oyster shell, bone meal | Calcium from algae or carbonate |
D2 from yeast is vegan and cheaper, but it raises blood levels less effectively than D3 and its effect fades faster, so we favour lichen D3.
How much vitamin B12 do I need, and daily or weekly?
The UK reference intake for adults is 1.5 µg a day, but supplements are dosed far higher because absorption drops sharply as the single dose grows: your body takes up only a small fraction of a large tablet. That is why vegan guidance points to a modest daily dose or one much larger weekly dose. Both routes work; pick the one you will actually keep up. Cyanocobalamin is stable and well studied, methylcobalamin is the active form and common in sprays and lozenges.
Is a vegan multivitamin enough on its own?
Often it covers B12, vitamin D, iodine, selenium and zinc in one tablet, which suits people who want a single habit. The trade-off is dosage: a multivitamin has limited space, so it rarely holds a meaningful amount of calcium, iron or magnesium, and it never contains EPA and DHA. If your blood results show one clear gap, a single-nutrient product lets you dose properly. Combining a multivitamin with a separate algae omega-3 is the most common vegan setup.
Does vegan omega-3 from algae work as well as fish oil?
Algae are where fish get their omega-3 in the first place, so algae oil delivers the same EPA and DHA molecules, just without the fish and without the fishy aftertaste. Check the label for the actual EPA and DHA amounts per serving rather than total oil weight, since concentrations vary widely between products. DHA contributes to the maintenance of normal brain function at 250 mg a day. Flaxseed oil is not a substitute, because it supplies ALA only and your body converts little of it.
What should pregnant or breastfeeding vegans check carefully?
A vegan diet can work during pregnancy, but it needs planning, and the NHS advises paying particular attention to B12, vitamin D, calcium and iodine, so iodine supplements are worth discussing with your midwife rather than covering with seaweed. Two UK safety notes apply to everyone: avoid supplements with high-dose vitamin A as retinol during pregnancy, and take 400 µg folic acid daily until week twelve. Speak to your GP or midwife before starting anything new, and follow the dose on the label.
