Which supplements do vegans actually need?

Vitamin B12 is non-negotiable. Most people also benefit from vitamin D in winter, and an algae-derived EPA/DHA supplement if oily fish is not being replaced by ground flax and walnuts.

How do you absorb more iron from plants?

Pair iron-rich foods such as lentils, tofu and pumpkin seeds with vitamin C sources, and keep tea or coffee to between meals rather than with them.

Do plant milks provide enough calcium?

Fortified plant milks typically supply about 120 mg of calcium per 100 ml, comparable to dairy milk. Shake the carton — calcium settles.

Food & Nutrition

Vegan nutrition essentials: B12, iron, omega-3 and calcium

Well-planned plant-based diets are appropriate at every life stage — but planning is the operative word. This hub covers supplementation, absorption, blood testing and food-first strategies.

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Questions this hub answers

Which supplements do vegans actually need?: Vitamin B12 is non-negotiable. Most people also benefit from vitamin D in winter, and an algae-derived EPA/DHA supplement if oily fish is not being replaced by ground flax and walnuts.
How do you absorb more iron from plants?: Pair iron-rich foods such as lentils, tofu and pumpkin seeds with vitamin C sources, and keep tea or coffee to between meals rather than with them.
Do plant milks provide enough calcium?: Fortified plant milks typically supply about 120 mg of calcium per 100 ml, comparable to dairy milk. Shake the carton — calcium settles.