It is frequently contentious whether or not a vegan/vegetarian diet comes with all the nourishment the body requires for proper growth and development. Many people are of the opinion that vegetarian diets contain all the vitamins and minerals required by the body.
However, being a vegetarian can pose some dietary challenges and may make it difficult for you to get your entire daily dietary needs from your food alone. Nutrients like vitamin B12, vitamin D, and omega-3 fatty acids are especially significant for vegetarians as these are difficult to obtain from only vegetables and fruits.
All the vitamins below are essential for vegetarians and need to be supplemented to ensure you are getting enough quantity for the day. Vitamin D is fat-soluble and boosts calcium and phosphorus absorption.
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B12, D, and omega-3
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TL;DR: What Is The Best Multivitamin For Vegetarians?
- Essential for Vegans by Future Kind is the best vegan multivitamin. It contains 3 major nutrients that most vegans are deficient in – Vitamin B12, Vitamin D, and Omega-3.
- NutriGenesis® Multi by Performance Lab is the best vegetarian multivitamin. This product comes in both a male and female version, each containing 100% DV of over 17 essential nutrients.
- Essential for Women series by Ritual is the best women’s multivitamin for vegetarians. This multivitamin comes in 5 versions for women ages 13+.
- Persona offers the best personalized multivitamin for vegetarians. Customers complete an online quiz that personalizes their vitamin and supplement regimen. There are also numerous vegan and vegetarian add-in options.
- Rootine offers the best DNA-based multivitamin for vegetarians. Customers can include information obtained from both DNA and blood tests in order to personalize their order to meet their unique health needs.
Best Vegan Multivitamin: Futurekind Essential Vegan Multivitamin
Future Kind has developed the premier essential vegan multivitamin that is specifically designed for those who consume plant-based diets. Its formulation is designed to fight the most common vegan deficiencies in order to promote better energy, boost the immune system, as well as support mood and cognition.
Future Kind has identified the three key nutrients that vegans are most commonly deficient in and has removed everything else that is non-essential. Its formulation consists of Vitamin B12, Vitamin D, and Omega-3, all of which are commonly found in animal-based food products.
Adults should take 2 softgels daily with a glass of water, preferably with food. Each daily serving provides 400mcg of B12, 650 mg of algal omega 3 oil, and 50mcg of Vitamin D3.
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Best Vegetarian Multivitamin: NutriGenesis® Multi by Performance Lab
The NutriGenesis® Multi is an ultramodern multivitamin designed to improve overall health and aid human performance. This multivitamin product contains over 17 essential daily vitamins and minerals and has two separate formulations for men and women.
NutriGenesis® Multi is made with whole-food cofactors to aid absorption and is encapsulated in NutriCaps® to promote digestive comfort. The design of this multivitamin product supports healthy cell performance across all body systems leading to better overall health.
NutriGenesis® Multi has specific formulations for men. The male version of this multivitamin contains higher amounts of zinc and potassium.
Men require additional zinc for balancing testosterone levels and for supporting a healthy prostate. Men also need higher amounts of potassium to maintain normal blood pressure and to regulate the heart.
NutriGenesis® Multi has specific formulations for women. The female version of this multivitamin contains higher amounts of folate, calcium, iron, and magnesium.
Women require higher amounts of folate to aid fertility and reduce birth defects. Additionally, women need more iron to reduce their risk of forming iron-deficiency anemia during child-bearing years. Finally, women need magnesium and calcium at higher concentrations to reduce their risk of osteoporosis.
Best Women’s Multivitamin For Vegetarians: Essential For Women By Ritual
Ritual offers 9 different versions of its Essential multivitamin for both men and women of all ages. The following 5 versions of Essential are specifically made for women 13+:
Each of the multivitamins contains 9-15 traceable ingredients that support normal immune function, enhance cognition, increase energy, and aid the musculoskeletal system.
Essential by Ritual comes in delayed-release capsules that are 100% vegan-friendly. Women should take 2 capsules daily, preferably with a meal.
Best Personalized Multivitamin for Vegetarians: Persona Vitamins
Persona Nutrition provides vegetarians with their own personalized, monthly subscription vitamin pack to best meet their specific health needs.
In order to best customize individual vitamin packs, customers should initially complete a quick assessment on Persona’s website to receive personalized, science-backed supplement
recommendations. Specific questions on this assessment gather information on specific types of diets, allergies and food sensitives, health conditions, medication use, and more.
Alternatively, customers may also use the option to filter vitamins by certain health needs on the products page. Products that are specifically tailored to the needs of vegetarians include Vegan DHA, Vegan Vitamin D, and Vitamin B12.
All vitamins and supplements offered by Persona adhere to FDA certified Good Manufacturing Practices and several of the ingredients included within its vitamin packs are trademarked, providing customers with greater transparency and trust.
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Best DNA-Based Multivitamin for Vegetarians: Rootine
Routine’s custom vitamin packs take into account your DNA, blood levels, and lifestyle habits to make sure you’re only taking the vitamins you need. The company is health-obsessed and has built one of the most sophisticated and elegant methods to hyper-personalize daily nutrition through the use of biometric testing.
Rootine prescribes 18 key nutrients in specific doses for your body, based on biometric data and an analysis of 50+ genetic markers proven to impact nutritional requirements.
The key nutrients included in Rootine’s vitamin packs include Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Calcium, Copper, Vitamin D3, Alpha Lipoic Acid, Zinc, Folic Acid, Vitamin E, Phytosterols, Iron, Manganese, Magnesium, MSM, Selenium, and CoEnzyme Q10.
5 Vitamins Every Vegetarian Needs
A sufficient amount of iodine is essential to maintain a healthy thyroid function and body metabolism. Iron helps in the production of fresh DNA and red blood cells and assist in oxygen transportation in the blood. It helps in energy metabolism and deficiency can result in anemia and reduced immune function.
Calcium is essential for healthy bones and teeth. It helps in muscle function, nerve signaling, and boosts heart health. Zinc is significant for metabolism, immune function, and the repair of body cells.
A deficiency of zinc can result in developmental issues, hair loss, and diarrhea and can delay wound healing. Vitamin B12 and vitamin D are highly essential for vegetarians as they are not commonly found in plant-based foods, apart from fortified foods.
If you’re a vegetarian or a vegan, you may sometimes lack vitamins that are only abundant in animal food products or vegetables that you might not eat regularly. Here a few of those vitamins to keep in mind when looking for a vegetarian-friendly multivitamin.
Vitamin D is vital for strong bones and to prevent bone-related diseases. If you live in cold parts of the world, there’s a good chance you might not be getting regular sun exposure.
Other common sources of vitamin D are mostly animal products such as milk, cheese, and eggs. Vegetarian sources of vitamin D include soy and almond milk, mushrooms, and tofu.
The problem with this is that some people are allergic to soy products or don’t prefer to eat them because of the controversies surrounding soy. Almond milk might be expensive to drink regularly, and mushrooms are not usually an everyday vegetable.
This means dietary supplements may be one of the best ways to get your vitamin D if you happen to be a vegetarian or a vegan.
Omega-3 Essential Fatty Acid
Omega-3 essential fatty acid plays a vital role in your health, some of which include reducing your risk of developing cardiovascular diseases. It’s recommended to consume 1200 mg of omega-3 every day.
This vitamin can only be obtained via your diet, and foods rich in omega-3 essential fatty acids are flaxseed, hemp oil, dark green veggies, walnuts, oily fish, and pine nuts .
Iron plays an important role in your metabolism. If you’ve noticed chronic fatigue, and you don’t have any hormonal disorders, you might have iron deficiency . Vegetarian food sources that contain iron include spinach, dark chocolate, legumes, and pumpkin seeds.
Zinc plays an essential role in your growth and development and the immune system. Research indicates that vegetarians, children, and women are at a higher risk of developing zinc deficiency .
As you may have heard from a young age, you need calcium for healthy bones and teeth. Dairy products are the first abundant food sources of calcium. Vegetarian sources of calcium include dark green vegetables, soy products, and brown rice.
Best Multivitamin For Vegetarian Teenager
Ritual offers the best multivitamin for vegetarian teenagers and has two different versions of Essential for Teens. Essential for Teens (Hers) contains 10 key nutrients whereas Essential for Teens (His) only contains 9.
The major difference between these 2 versions is that Essential for Teens (Hers) includes 8 mg of chelated iron and has a higher dose of folate.
Ritual offers the best multivitamin option for vegetarian teenagers out of the 5 brands mentioned above since its multivitamin is specifically made for the nutrient needs of teens and all other brands are geared towards adults 18+.
Best Multivitamin For Vegetarian Athletes
As you can see from the above list, vegetarians and vegans are at a higher risk of lacking specific vitamins. Iron, vitamin D, and calcium can impact your physical performance. Thus a multivitamin that includes the above vitamins might be a great choice for vegetarian athletes. You might also want to consider a personalized vitamin pack such as Care/of because they’ll give you exactly what you need.
Best Vegetarian Multivitamin Gummies
Multivitamin gummies by Flamingo supplements might be a good choice because it’s vegan and vegetarian-friendly. It’s created in an FDA registered facility and includes some of the essential vitamins we discussed above, such as vitamins D and Zinc. Bear in mind, however, that it might not be suitable for those on a low carb diet because it contains maltodextrin. There are also a few other vegetarian gummies available as individual groups of vitamins.
Best Vegan Supplement Brands
The best vegan supplement brand by far is Future Kind. Future Kind has designed all of its products to meet the specific health needs of those who are vegan or follow a mostly plant-based diet.
All supplements made by this brand are 100% vegan and made from organic ingredients that are third-party tested and approved by nutritionists. Additionally, Future Kind is committed to sustainability through its use of 100% recycled packaging and its status as a carbon-neutral company.
Future Kind offers numerous vitamins and supplements that target the major health areas of energy, cognition, sleep, immunity, and the health of hair and skin. One of its most popular products is Essential for Vegans which is considered to be one of the world’s 1st multivitamins specifically made for fighting the most common nutrient deficiencies in vegans.
Since most vegan diets contain ample amounts of vitamin C, E, potassium, and magnesium, Future Kind foregoes these ingredients and instead only includes the essential nutrients that most vegans are deficient in – vitamin B12, vitamin D, and Omega-3. These specific nutrients are absolutely critical to include within a vegan multivitamin since up to 92% of vegans are deficient in vitamin B12 and over 99% of competitor products fail to contain vegan-sourced Omega-3 fatty acids EPA and DHA or vitamin D3.
In addition to Future Kind, Ritual and Performance Lab rank highly among the best vegan supplement brands.
Ritual offers 9 different multivitamin products that are 100% vegan and designed to meet the health needs of both men and women ages 4+. The company uses bioavailable nutrients that most people lack within their diet and does not include other vitamins and minerals that most people consume enough of on a regular basis.
Performance Lab offers an extensive selection of 100% vegan supplements that fall under 2 major categories – CORE or SPORT Range. CORE Range contains supplements that support all aspects of human performance such as NutriGenesis Multi for men and women and products geared towards improving energy, sleep, cognition, and digestion. Its SPORT Range collection includes supplements that support athleticism such as organic brown rice protein, BCAAs, pre-workout, and post-workout.
Best Multivitamin For Pescatarians
Persona offers the best multivitamin for pescatarians due to its numerous vegetarian-friendly add-in options. Future Kind, Performance Lab, and Ritual offer multivitamins that are strictly vegan, thus making Perona a better brand for those who are looking to have a wider variety of options when it comes to using vitamins and supplements that are complementary to a pescatarian diet.
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