Best Vegetarian & Vegan Multivitamin Supplements

From vegan protein powders enriched with vitamins and minerals to all-in-one supplements and gummy multivitamins, we've found our favourite vegetarian and vegan supplements to buy in the UK.



Before we dive in to the list we've answered some FAQs surrounding vitamins and supplements so you can make an informed decision. Our list then includes a variety of supplements to suit everyone, including options for kids.

Do we even need to take multivitamins?

Thanks to industrial farming and poor soil quality, many of us are not getting all of the essential vitamins and minerals that we need. There is also a common pattern of nutrient deficiencies in people following a vegan or vegetarian diet. Although levels of many key nutrients can be higher, there are also some common gaps  that could be fixed by sensible supplementation.

Multi nutrients are particularly important for replenishing our nutrient levels commonly affected by a lack of variety or quantity of whole foods in our diet, as well as the intake of medications, alcohol and environmental toxins. The increase of intensive farming methods across the world has sadly meant that our soil is gradually decreasing in essential nutrients such as Selenium, making even the freshest fruit and vegetables deficient in certain vitamins and minerals, and therefore increasing our need to supplement with a powerful all-round multi-vitamin.

Do vegans and vegetarians need supplements?



If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, vitamin D, iron, vitamin B12 and omega 3. A good multivitamin can meet these gaps in your diet, however there are some good vegan food sources for getting these nutrients into your diet:

• Vegan sources of calcium and vitamin D green, leafy vegetables – such as broccoli, cabbage and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all), fortified unsweetened soya, rice and oat drinks, calcium-set tofu, sesame seeds and tahini, pulses, brown and white bread (in the UK, calcium is added to white and brown flour by law), dried fruit, such as raisins, prunes, figs and dried apricots.
• Vegan sources of iron: pulses, wholemeal bread and flour, breakfast cereals fortified with iron, dark green, leafy vegetables, such as watercress, broccoli and spring greens, nuts, dried fruits such as apricots, prunes and figs.
• Vegan sources of vitamin B12: breakfast cereals fortified with B12, unsweetened soya drinks fortified with vitamin B12, yeast extract, such as Marmite, which is fortified with vitamin B12.
• Vegan sources of omega-3 fatty acids: flaxseed (linseed) oil, rapeseed oil, soya oil and soya-based foods, such as tofu, walnuts. Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish. But if you follow a vegan diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that's high in saturated fat, and watching how much salt you eat.
• Vegan sources of iodine: Iodine can also be found in plant foods, such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown so you may want to get a supplement that contains iodine. 
  

What are the most common nutrient deficiencies?



• Iron: Needed for healthy red blood cells, 46% of girls and almost 1 in 4 women in the UK have been found to have low iron stores. However it's important not to take too much iron as it can build up in the body and become toxic. The ideal amount is 8.7mg  (μg) daily for men over 18, and women over 50, and 14.8mg (μg) daily for women ages 19-50. 
• Iodine: Needed for thyroid function and the production of thyroid hormones along with regulating the metabolic rate. It's one of the most common nutrient deficiencies affecting nearly a third of the world's population. Adults need 140 mg (μg) daily.
• Vitamin D: Helps to regulate the amount of calcium and phosphate in the body which are needed to keep bones, teeth and muscles healthy. Expert advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. 10 mg (μg) daily will be enough for most people, but do not take more than 100 micrograms of vitamin D a day. 
• Vitamin B12: Needed to make red blood cells, keep the nervous system healthy and release energy from food. Adults aged 19 to 64 need about 1.5 micrograms (μg) daily. 
• Calcium: Needed for strong bones and teeth, risk of bone problems is increased if you don't get enough, and lack of calcium can also cause insomnia. Adults aged 19 to 64 need 700mg daily, but you should be able to get most of this through your daily diet.
• Magnesium: A mineral that helps turn the food we eat into energy and makes sure the parathyroid glands work normally. Men aged 19 to 64 need about 300mg a day whereas women need 270mg (μg) daily.  It's advisable not to take any more than 400mg a day from supplements.

Below our list we've also added a Multivitamin Comparison Chart to compare levels of some of the vitamin levels listed above.

9 Best Multivitamins for Vegetarians & Vegans

Please discuss the use of supplements with a health professional to help ensure that they are suitable for you.