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The Best Vitamins and Supplements for Vegetarians: A Simple Guide

Aisha Roy
The Best Vitamins and Supplements for Vegetarians: A Simple Guide

For vegetarians, it can be challenging to get all the essential nutrients needed for good health. This is because many of the vitamins and minerals our bodies need are primarily found in animal products.

However, taking the right supplements can help fill these nutritional gaps and ensure that vegetarians are meeting their daily requirements.

Vitamin B12

Vitamin B12 is essential for proper brain function and the formation of red blood cells. Since it is primarily found in animal products, vegetarians need to take a B12 supplement. Failure to do so can lead to nerve damage and anemia.

It is recommended to take at least 2.4 micrograms of B12 per day. Some plant-based sources of B12 are available, but they are not reliable sources and may not provide enough of the vitamin.

Vitamin D

Vitamin D is important for strong bones and a healthy immune system. Our bodies can produce vitamin D when exposed to sunlight, but many vegetarians may not get enough sun exposure.

Therefore, taking a vitamin D supplement is recommended. The daily requirement for vitamin D is 600 to 800 IU per day.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain function and heart health. While some plant-based sources of omega-3s are available, it can be difficult to get enough through diet alone. Therefore, omega-3 supplements derived from algae are a good option for vegetarians.

These supplements provide the same health benefits as fish oil, without the use of animal products.


Iron is essential for the formation of red blood cells and oxygen transport in the body. While some plant-based sources of iron are available, the body does not absorb plant-based iron as easily as it does iron from animal sources.

Therefore, vegetarians may be at a higher risk of iron deficiency, and taking an iron supplement may be necessary. The daily requirement for iron is 8-18 milligrams per day.


Zinc is important for a healthy immune system and wound healing. While some plant-based sources of zinc are available, vegetarians may not get enough from their diet alone.

Therefore, taking a zinc supplement may be necessary. The recommended daily intake of zinc is 8-11 milligrams per day.


Calcium is essential for strong bones and teeth. While dairy products are a common source of calcium, vegetarians can get calcium from fortified plant-based milks and supplements. The recommended daily intake of calcium is 1000-1200 milligrams per day.

Calcium supplements are readily available and can help ensure that vegetarians are getting enough of this essential nutrient.

In conclusion, taking the right vitamins and supplements is crucial for vegetarians to ensure that they are meeting their daily requirements for good health.

Vitamin B12, vitamin D, omega-3 fatty acids, iron, zinc, and calcium are some of the most important vitamins and minerals that vegetarians need to consider when planning their diet.

By incorporating these essential vitamins and supplements into their diet, vegetarians can maintain good health and wellbeing.

It is important to talk to a healthcare provider before starting any new supplements to ensure they are safe and effective for you.

Aisha Roy
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