Best Supplements for Vegans and Vegetarians Who Train
Plant-based athletes can thrive with a few key supplements. Here's what to consider.
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1. Key Supplements for Plant-Based Athletes
| Nutrient | Why | Notes |
|---|---|---|
| Vitamin B12 | Not reliably available from plants | Essential for all vegans |
| Creatine | Vegans have lower muscle stores, so they may benefit more | Creatine monohydrate is synthetic and vegan |
| Plant protein powder | Helps reach protein targets | Pea + rice or soy blends |
| Algae omega-3 (EPA/DHA) | Plants provide ALA, which converts poorly | 250 - 500 mg |
| Vitamin D | Limited dietary sources | D3 from lichen is vegan |
| Iron and zinc (if low) | Lower absorption from plants | Test first |
| Iodine | Low in some plant diets | Iodized salt or supplement |
2. Protein Tips
- Aim slightly higher, around 1.6 to 2.0 g/kg
- Combine legumes, grains, soy, seeds and nuts
- Use plant protein blends for convenience
3. Vitamin B12 for Vegans
Vitamin B12 is essential for nerve health and red blood cell production, and it's found almost exclusively in animal foods. Vegans should take a B12 supplement or eat fortified foods regularly. Deficiency can cause fatigue, nerve damage and anemia, so this is one supplement every vegan should consider.
Daily lower doses or weekly higher doses both work; check with a healthcare provider.
4. Omega-3 for Vegans
Plant foods like flax, chia and walnuts provide ALA omega-3, but the body converts only a small amount to EPA and DHA. Algae oil supplements provide EPA and DHA directly, supporting heart and brain health for vegans.
5. Iron and Zinc for Plant-Based Athletes
Plant sources of iron and zinc are less easily absorbed. Combine iron-rich foods with vitamin C, and test levels before supplementing.
6. Vitamin D and Iodine for Vegans
Vegans may get limited vitamin D from food, especially in winter. Vegan D3 from lichen or D2 supplements can help. Iodine, important for thyroid health, may be low in plant-based diets that don't include iodized salt or seaweed. A vegan multivitamin can cover these nutrients, but test levels when possible.
Algae-based omega-3 and creatine round out a strong vegan athlete stack.
7. Our Recommendation
Every vegan athlete should consider B12 and creatine. Add plant protein powder, algae omega-3 and vitamin D, and test iron, zinc and iodine levels to personalize your supplement plan.
8. Vegan Protein Powder
A pea and rice blend or soy protein powder makes it easier for vegans to hit higher protein targets. Choose third-party tested products to limit heavy metal exposure, which can be higher in plant proteins.
Final Thoughts
The best vegan supplements for people who train are B12, creatine, plant protein, algae omega-3 and vitamin D, plus iron, zinc and iodine if tests show you need them. With smart planning, plant-based athletes can build muscle and perform at a high level. This article is for general information only and isn't medical advice. Talk to a doctor or registered dietitian before starting a supplement, especially if you're pregnant or nursing, take medication or have a health condition.
Frequently Asked Questions
- Is creatine vegan?
- Most creatine monohydrate is made synthetically and is vegan. Check capsules for gelatin.
- Do vegans need B12 supplements?
- Yes. B12 is essential and not reliably found in plant foods.
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