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Best Vitamins and Supplements for Vegetarians & Plant-Based Diet

By Jill Levy

October 1, 2026

Vegetarian and plant-based diets tend to supply a variety of important vitamins, minerals and antioxidants, especially fiber, magnesium, potassium and vitamin C. That being said, any diet that excludes food groups — such as meat, dairy and fish — runs the risk of contributing to a low intake of certain nutrients.

Supplements can be a beneficial addition to a vegetarian or plant-based diet because they help ensure that you’re meeting your needs for specific nutrients, which is important for supporting healthy energy levels, a positive mindset, a healthy immune system and so on.

What is the best vitamin supplement for vegetarians and plant-based eaters? Some of the most important vegetarian supplements include B12, calcium, zinc and iron — since these essential nutrients are most abundant in animal-derived foods so a nutrient shortfall might exist.

Plant-based diets: Vegetarian vs. vegan

The terms vegetarian diet and vegan diet may be confusing to some people because it’s not always clear how the two differ.

While both are considered “plant-based diets,” a vegan diet is more restrictive overall — since a vegan diet excludes all animal products including meat, fish, poultry, eggs, dairy products and even honey. So the best vegan supplements would be different than ones for a vegetarian.

A vegetarian diet on the other hand typically doesn’t include meat, poultry or fish/seafood, but may include dairy and eggs (there are different names to describe each type of vegetarian diet, such as a lacto-ovo diet that includes more variety).

Overall, the exact eating habits of vegetarians can vary widely, so this term actually covers a spectrum of diets. It's the same story with a plant-based diet overall, as it also centers heavily on foods derived from plants but does not strictly exclude animal products. That means eggs and dairy like vegetarians but also can mean a small amount of meat and fish, too.

Since both are forms of plant-based diets, ideally anyone following these eating plans should focus on filling up on healthy plant foods such as fruits, veggies, legumes, whole grains, nuts and seeds. This is the best way to ensure you’re meeting your needs for various nutrients, although vegetarian supplements can also be helpful.

Benefits of a vegetarian or plant-based diet

Below are some potential benefits of following a vegetarian or vegan diet, assuming there’s an emphasis on eating whole, unprocessed foods:

1. Can help with maintenance of a healthy weight

Plant-based diets are believed to help people maintain lower body mass indexes and may help support an overall healthy weight, which has been tied to overall health.

A high intake of fiber from plant foods such as veggies, fruits, whole grains and legumes can also help keep you feeling full between meals, which is a smart strategy for controlling calorie intake without deprivation.

2. Can support metabolic health and healthy blood sugar levels (already in the normal range)

A nutrient-diet diet that is high in beneficial foods like veggies, fruits, herbs and spices can help promote healthy blood sugar levels already in the normal range.

3. Helps support cardiovascular health

Plant-based diets are associated with healthy levels of triglycerides, total cholesterol and LDL (bad) cholesterol, plus they can help promote healthy blood pressure levels.

What might be missing in a vegetarian diet

If you follow a plant-based diet, it’s a good idea to ask yourself, “What vitamins should I take if I don't eat meat?”

Taking vegetarian supplements can help to ensure that you’re getting the nutrients you need to support a healthy you, even if you choose to avoid foods like meat, fish, eggs and poultry.

When most or all animal products are avoided, there’s research suggesting that people may be more prone to running low in some of the following nutrients:

• Protein/certain amino acids

• Collagen

• Iron

• Zinc

• Vitamin B12

• Calcium

• Selenium

• Iodine

• Omega-3 fatty acids

While supplements should not be used to replace a healthy diet, some of the best supplements for vegetarians can complement a well-rounded diet rich in nutritious, plant-based foods.

Top vegetarian and plant-based supplements

In addition to the vitamins and minerals above, some of the best supplements for vegetarians include:

1. Vegetarian collagen peptides

Collagen is not found in many food sources that are widely consumed today.  Therefore most folks, especially vegetarians and vegans who avoid eating animal products, don't get enough collagen in their diets.

Up until now, vegetarian collagen has been very hard to come by. But Ancient Nutrition created a first-of-its-kind formula featuring clinically studied fermented eggshell membrane collagen, plus prebiotic fiber and probiotics for extra digestive support.

The Vegetarian Collagen Peptides Powder (or in tablet form) features a proprietary fermented collagen ingredient backed by human clinical studies, proven to provide real results as early as day one.  

The collagen found in this formula is sourced exclusively from eggshell membranes derived from sustainably raised chickens in the U.S. The collagen is also fermented to create a hydrolyzed product that is easier for the body to absorb and utilize.

2. Whey protein

Whey protein can be a particularly useful supplement for vegetarians who consume dairy because it provides a convenient, concentrated source of high-quality protein. Whey is a complete protein, meaning it contains all nine essential amino acids, and it's especially rich in the branched-chain amino acid leucine, which plays an important role in stimulating muscle protein synthesis.

It can help vegetarians meet daily protein needs, support muscle growth and maintenance, and promote exercise recovery — especially when whole-food protein intake is limited. Because whey is derived from milk, however, it isn't suitable for vegans or people who avoid dairy.

Ancient Nutrition's Whey Protein combines grass-fed whey protein, organic regenerative A2/A2 milk protein and vegetarian clinically studied eggshell membrane collagen into one supplement.

3. A multi protein

Speaking of complete protein, a multi-protein powder is also worth considering. Multi proteins are a newer entrant to the supplement powder field, with multiple sources of protein in one formula.

Indeed, many plant proteins fall short on amino acids or the amount of protein per scoop, but not this plant-based protein powder from Ancient Nutrition. Multi Protein Plant-Based represents the next generation of plant protein. This formula combines organic pea, chocho and sacha inchi to deliver a complete protein profile and supports muscle health and overall energy.

This next-generation plant-based formula delivers 25g of complete protein and features a blend of digestive enzymes and probiotics to reduce occasional bloating, support healthy gut function and more.

4. Super greens

Super greens supplements can be a useful addition to a vegetarian diet because they provide a concentrated and convenient variety of plant-based ingredients, such as leafy greens, grasses, herbs, fruits and vegetables. They can be especially convenient for people who struggle to eat a wide variety of produce every day.

Ancient Nutrition’s Organic SuperGreens powder is an easy way to consume a variety of essential vitamins, minerals and antioxidants — including vitamin C, vitamin A and iron — from real superfoods that can otherwise be hard to incorporate into your diet.

5. Omega 3s (vegetarian version)

Omega-3 fatty acids provide support for a healthy cardiovascular system and for healthy cognitive function, yet it can be hard to acquire enough if fish and seafood are excluded from your diet.

Algal oil is one of the most common vegetarian/vegan omega-3 supplements because it provides both DHA and EPA, two types of omega-3s that are thought to be most easily absorbed and used by the body. You can also help meet your needs by consuming plant sources such as flax seeds, chia seeds, hemp seeds, olive oil and walnuts.

Best minerals and vitamins for vegetarians & plant-based

Certain vitamins and minerals seem to be especially beneficial for those following vegetarian diets. A common question asked is "What vitamins should I take daily?"

Some of the best vitamin supplements for vegetarians include:

1. Vitamin B12

Among the best supplements for vegetarians is vitamin B12, which is often recommended for those who avoid animal products because it isn’t found in plant foods, with the exception of some algaes and nutritional yeast.

B12 is important for many functions including facilitating the normal production of red blood cells, cell metabolism and DNA synthesis, as well as supporting healthy cognitive function.

How do vegetarians get B12? The best way is by taking a vegan B12 supplement (such as in the form of methylcobalamin), which is usually made via bacterial fermentation.

Ancient Nutrition's vegan Methylated Vitamin B12 Gel Packs (passionfruit lemonade flavor) make foundational B-vitamin support easy to stick with. Each ready-to-use gel delivers methylated B12 plus methylated folate to support healthy vitamin B12 levels, nervous system function, cellular energy metabolism and healthy red blood cell formation† in a convenient (and delicious!) format.

2. Vitamin D

The human body synthesizes vitamin D when bare skin comes into contact with sunlight. However, because many people don’t spend enough time outdoors in the sun year around, low levels are a growing concern — especially because there aren’t many dietary sources of vitamin D.

A vitamin D supplement can help to raise levels among those who spend most of their time indoors and avoid foods like milk, dairy and fish.

Ancient Nutrition's vegan Liposomal Vitamin D3 + K2 gel packs (pineapple flavored) deliver meaningful daily amounts of vitamin D3 (4,000 IU) and vitamin K2 (180 mcg) to support healthy vitamin D levels, immune system function, bone health and calcium utilization — all in a format that fits real life. These vitamins work well together, with Vitamin D helping the body absorb calcium, while vitamin K2 helps activate proteins involved in normal calcium metabolism and bone mineralization.

3. Calcium

Calcium helps to support skeletal health and cardiovascular health, yet for people who avoid dairy products and don’t regularly eat other calcium sources like leafy greens and nuts/seeds, it may be difficult to get enough.

You can find calcium as a stand alone calcium supplement, or take it as part of a multivitamin.

4. Iron

Although a certain form of iron is found in some plant foods such as leafy greens and seaweeds, the best sources of highly-absorbable iron are animal-derived foods including meat, organ meats and dark meat poultry. Iron is one of 13 minerals the body needs.

To help ensure you’re getting enough to support healthy energy levels, taking an iron supplement or multivitamin that includes iron is wise if you stick to a plant-based diet. This can help to support cognitive health and reduce fatigue, and supports healthy fertility, prenatal and postpartum health among women.

5. Zinc

Like iron, zinc is most abundant in foods like seafood and meat, although you can also get it from some legumes, nuts, whole grains and seeds.

To help support healthy digestion and a healthy immune defense, consider a zinc supplement such as Ancient Nutrients Zinc + Probiotics which packs in 20 mg of enzyme-activated zinc paired with 2 billion CFUs* of probiotics.

Conclusion

• Vegetarian diets are plant-based and tend to exclude most or all animal products, including meat, fish, poultry, and sometimes dairy, eggs and honey, depending on the specific type of diet.

• Vegetarian supplements can be beneficial because they help to fill in gaps in one’s diet by providing key vitamins and minerals that may be hard to come by.

• Some of the best supplements for vegetarians include: collagen, vitamin B12, vitamin D, calcium, iron, zinc, omega-3 fatty acids, protein powders and super greens.

Jill Levy worked with the Dr. Axe and Ancient Nutrition team for seven years. She completed her undergraduate degree in Psychology from Fairfield University, followed by a certification as a Holistic Health Coach from the Institute for Integrative Nutrition. Jill takes a “non-diet” approach to health and really enjoys teaching others about mindful eating, intuitive eating and the benefits of eating real foods.