My Opinion : on Vegan food supplements

Dietary supplements are nutrient concentrates. They can be in different forms: capsules, lozenges, powder sachets, solutions etc.

They aim to overcome the deficiencies of vitamins and minerals, substances for nutritional or physiological purpose of a person's diet.

This is all the more true when one is Vegan, even if Vegan diet is without any risk to health. Depriving of meat or fish can result in long-term deficiency of some essential nutrients, such as iron or vitamin B12. 

What are natural foods that may be necessary for a Vegan ? Are they really effective ? How to take them ? This short article hopefully will help you choose the best natural ally to your Vegan diet.

Vegan food supplements: Is it really effective ?

While it is true that we find most of the nutrients, vitamins and minerals in both foods of plant origin, as in those of animal origin.

Combined with a balanced and diversified diet, Vegan food supplements are effective because they will help you fill the gap in some essential nutrients.

In fact, some nutrients or vitamins, such as vitamin B12, are more difficult, or impossible, to find in plant-based foods. 

Therefore, dietary supplements are especially effective for people who have an exclusively Vegan diet.

Similarly, they are also for omnivores, indeed according to WHO nutrient deficiencies such as iron are a major public health concern !

What are the dietary supplements (that can be) necessary for a Vegan diet ?

Vitamin B12: 

Is a vitamin essential for the normal functioning of the brain, the nervous system and the formation of blood. A vitamin B12 deficiency causes a form of anaemia, one of the characteristics of which is the presence of red blood cells greatly increased in size.


Iron is an essential element for most living things, especially for the transport of oxygen, particularly for the transport and exchange of electrons. Without iron, the human body can no longer form haemoglobin and is no longer able to provide this vital transport function.


essentially contained in red meat, zinc is a trace element essential for humans. Zinc plays a central role in the regulation of the immune system, but also in the mechanisms of cell division and tissue growth, as well as in reproduction.A zinc deficit has an impact onthe balance of the immune response.

Vitamin D: 

is necessary for several physiological actions and the robustness of the human skeleton. It is involved in the absorption of calcium and phosphorus by the intestines, as well as in their reabsorption by the kidneys. Vitamin D2 (ergocalciferol) is present in particular in certain fungi and vegetables (in small quantity), while vitamin D3 (cholecalciferol) is exclusively of animal origin.


they are classified as essential fatty acids because the human body absolutely needs it and can not produce it itself.Their absorption contributes to normal cholesterol levels, slightly lower the level of blood pressure and heart rate.Their daily-recommended quantity for an adult is between two and three grams per day on average.


is found mainly in fish, seafood and seaweed. It is used exclusively to manufacture thyroid hormones, including thyroxin. Iodine deficiency causes growth retardation and various mental disorders. Iodine is an essential trace element, but even more so in pregnant women. Our daily needs are low, but our body does not know how to store it for a long time.

Vitamin B12, What is his importance in Vegan diet ?

Above all, it is important to know that the richest foods in vitamin B12 are foods of animal origin.

Vegetable foods containing this vitamin are fermented products (containing bacteria), namely sauerkraut, beer and some algae that contain small quantities of these vitamins. As a general rule, it is advisable to consume at least 10μg of B12 per day to be in good health.

A Vegan will find this recommended dosage with some fortified foods (plant based milks like almond milk, soy products such as soy yogurt and cereals such as muesli). 

However, I find the solution of food supplements more convenient and economical, it is enough to take one capsule per day to reach its necessary daily intake.

It must also be said that vitamin B12 deficiency does not affect only vegetarians or vegans. Especially because it is relatively difficult to assimilate by our body.

Vitamin B12 is essential for our metabolism because it converts carbohydrates into glucose. As a result, vitamin B12 deficiency can cause various symptoms such as fatigue, stress or even depression. In more severe cases of disability it can even cause anaemia.

vitamine b12 vegan

Adverse effects of Dietary Supplements

The majority of dietary supplements are highly concentrated in vitamins and minerals.It is therefore strongly advised to respect their dosage and seek the advice of a health professional to avoid any possible interaction with other drugs or even with other dietary supplements. 

However be sure to take a 100% natural food supplement, they have no contraindications or side effects known when taken.

How to choose your Vegan dietary supplement ?

Be careful about the composition of the food supplement. It is very important to know the name and the content of the categories of nutrients or the substances that compose it. As well as the percentage that it represents compared to the recommended daily contributions.

It's also important to make sure that the natural food supplement you buy is really “natural". And not with synthetic ingredients from petrochemicals, even in small quantities.

Each ingredient must be part of a "positive" list of nutrients or plants !

Ask your doctor for advice to avoid any possible interaction with other medications or other dietary supplements. Respect the dosage and continue to have a healthy and balanced diet.

Concerning Vegan food supplements, it is important to choose a plant-based guaranteed product without animal or dairy proteins.

Where to buy Vegan food supplements at the best price ?

You must be careful before buying food supplements on the Internet. There is a lot of abuse in this market, and my advice is to avoid products that promise you miracles

But it is on the Internet that we find the best prices. You can trust sites whose reputation is well known. And to avoid any risk favour 100% natural food supplements.

On website you will find a range of food supplements and vitamins adapted to Vegans and sporty persons in general.