If you're vegan, you've probably been asked a hundred times, "But where do you get your nutrients?"
Ask a group of long-term vegans about supplements and you'll quickly discover most don't in fact have elaborate routines.
Many have been thriving on vegan diets for 10, 20 and even 35 years and take just one or two supplements. Others prefer a comprehensive multivitamin or tailor their approach according to age, lifestyle and blood test results.
Of course, these nutrients aren't exclusive concerns for vegans. Everyone needs them. The difference lies in where those nutrients come from and whether an individual's diet and lifestyle provide enough.
Here's what we learned from reading through more than 150 comments in one popular vegan Reddit discussion.
Article written by Biome founder, Tracey Bailey, who has followed a vegetarian/sometimes vegan diet for 40 years. "My blood tests usually show that I am fine for iron, but deficient in B12, something I am working on at the moment. A recent bone density scan showing I have osteopenia also gave me an unexpected wake-up call about my calcium and vitamin D intake."
B12: The one supplement almost everyone agrees on
Vitamin B12 was by far the most commonly mentioned vegan supplements. Some people take it daily, others weekly, and some rely partly on fortified foods such as nutritional yeast, plant milks and vegan products.
Vitamin B12 helps support brain health, the nervous system and red blood cell production. In modern diets, non-vegans usually obtain B12 from meat, dairy and eggs, while vegans rely on fortified foods and supplements because plants don't naturally provide reliable amounts of this vitamin.
The consensus from long-term vegans was clear: if you're not regularly consuming fortified foods, a B12 supplement is a wise choice.
Worth knowing: Severe or prolonged B12 deficiency can lead to symptoms such as fatigue, brain fog, memory problems, numbness and tingling, mood changes and, in some cases, permanent neurological damage. Women going through menopause are often more conscious about getting enough B12.
Vitamin D: Often seasonal and location dependent
Vitamin D was another nutrient that came up repeatedly, particularly among vegans living in colder, cloudier climates or those who spend much of their time indoors.
Vitamin D supports bone health and immune function. Most people, vegan or not, produce vitamin D through sun exposure, with smaller amounts found naturally in foods like oily fish and egg yolks and added to some fortified products. Because vitamin D3 is traditionally sourced from sheep's wool, many vegans specifically seek out vegan vitamin D3 made from lichen or choose fortified foods containing vitamin D2. Read more about the difference between vegan Vitamin D2 and D3
Many long-term vegans said they only supplement during winter or after blood tests revealed low levels. Requirements can vary considerably depending on sun exposure, skin tone, age and where you live. Several people also mentioned taking vitamin D alongside calcium, as vitamin D helps the body absorb and utilise calcium for bone health.
Omega-3: Popular, but personal
Many long-term vegans choose to supplement with algae-derived omega-3 for DHA and EPA.
Omega-3 fats play important roles in heart, eye and brain health. Non-vegans often obtain DHA and EPA directly from oily fish, while vegans may choose algae oil supplements or regularly include flaxseeds, chia seeds, hemp seeds and walnuts in their diets.
Interestingly, some vegans in the discussion didn't supplement omega-3 at all and reported excellent health markers. Others felt more comfortable taking a supplement as nutritional insurance.
Iodine: The quiet nutrient
Iodine appeared repeatedly in the discussion, despite receiving far less attention than B12.
Iodine is needed to produce thyroid hormones that regulate metabolism. In many countries, non-vegans obtain iodine from seafood, dairy products and iodised salt, whereas vegan intake depends largely on foods such as iodised salt and sea vegetables.
Several long-term vegans said they consciously use iodised salt or supplement iodine because intake can vary significantly depending on individual eating habits.
Contains trace amounts of iodine.
Iron: Not just a vegan issue
Iron supplementation was highly individual.
Non-vegans obtain haem iron from meat and seafood, while vegans rely on non-haem iron from foods such as legumes, tofu, wholegrains and leafy greens. Iron requirements differ substantially between individuals and can be influenced by menstruation, pregnancy, endurance training and certain health conditions.
Many people in the discussion said they only supplemented iron after blood tests showed low levels. Others reported perfectly healthy iron status without supplementation, and some even found their iron improved after adopting a vegan diet.
Calcium: The bone health nutrient many people think about later
Calcium wasn't mentioned as often as B12 or vitamin D, but several long-term vegans said they pay close attention to their calcium intake, particularly as they approach menopause or if blood tests or bone scans have raised concerns.
Calcium is essential for maintaining healthy bones and teeth. Non-vegans often obtain much of their calcium from dairy products, while vegans may rely on calcium-set tofu, fortified plant milks and yoghurts, tahini, almonds and certain leafy greens.
Some vegans choose to supplement calcium, while others focus on regularly eating calcium-rich foods. Several people in the discussion noted that tracking their diet helped them realise they weren't consistently meeting their calcium needs.
As with many nutrients, the conversation suggested that calcium requirements are highly individual and may deserve extra attention during midlife and beyond.
Magnesium: More about lifestyle than veganism
Magnesium was commonly used to support sleep, recovery and general wellbeing.
Magnesium is involved in hundreds of processes throughout the body, including muscle and nerve function. Both vegans and non-vegans typically obtain magnesium from foods such as nuts, seeds, legumes and wholegrains.
Many people who took magnesium described it as something that supported exercise recovery, stress management or sleep quality rather than something they considered essential because they were vegan.
No perfect vegan supplement stack
If there's one thing long-term vegans agree on, it's that there isn't one universal natural supplement routine.
For some people, B12 and occasional vitamin D are enough. Others prefer the convenience of an all-in-one vegan multivitamin. Athletes, older adults and people with particular health conditions may have additional needs.
Experienced vegans recommended four simple principles:
- Eat a varied diet.
- Include fortified foods where appropriate.
- Get regular blood tests.
- Supplement according to your own needs rather than assumptions.
Understand your body, monitor your health and make informed choices that support long-term wellbeing.
And if this Reddit discussion is anything to go by, the most sustainable supplement routine is often also the simplest.
Frequently asked questions
What nutrients do long-term vegans most commonly discuss?
In this Reddit discussion, the nutrients most commonly discussed by long-term vegans were:
- Vitamin B12
- Vitamin D
- Omega-3
- Iodine
- Iron
- Calcium
- Magnesium
The overwhelming message was that supplementation should be personalised. Many long-term vegans reported excellent health with only a few supplements, while others adjusted their routines according to blood test results, age, climate, activity levels and individual health needs.
Do all vegans need the same supplements?
No. One of the clearest messages from long-term vegans was that there is no universal supplement routine. Factors such as diet, fortified food intake, sun exposure, age, sex, activity levels and underlying health conditions all influence individual needs. Many participants recommended regular blood tests and tailoring supplements to your own circumstances rather than following a one-size-fits-all approach.
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