*Consumer Notice: This post contains affiliate links that are marked in this manner: (affiliate link*)”. If you click on these links and purchase, I earn a commission at no added cost to you.
In a sea of multivitamins, it sometimes feels overwhelming to pick one, let alone, a vegan multi.
But your in luck! Registered Dietitian, Christine tells you how to spot reputable vitamins, and spills her top picks.
Ready to learn? Keep reading!
Table of Contents
Do I Need A Vegan Multivitamin?
Maybe! But maybe not.
Lets clarify one thing: being vegan does not automatically mean you need a multivitamin. A diet focused on whole, plant based foods can meet most of your nutrient needs. In fact, many Dietitians recommend you meet most of your nutrient needs from food.
So why might you need one? If you fall into one of these categories AND your doctor has given you the ok to take a multivitamin (note this is not a comprehensive list):
- Your diet is lacking in certain nutrients and you have difficulty getting them from food.
- Picky Eaters.
- The multivitamin is used “occasionally” for days when you don’t eat optimally.
- You have a condition that makes it harder for you to absorb certain nutrients.
- You have a condition that requires a higher demand for nutrients.
In all of these scenarios, it would be ideal if you had a Registered Dietitian assess your diet and get the ok from your doctor. Because really, who wants to pay money for something if you don’t need it?
Is It the Same as a Plant Based Multivitamin?
Vegans beware: plant based does not automatically equal vegan!
For example, a supplement could be made with plant based ingredients, but have the following non vegan ingredients:
- Vitamin D sourced from sheep’s wool
- Chromium sourced from duck feathers
- Fish oil
Note: this is not a comprehensive list.
A supplement labeled “Vegetarian” is a red flag that its not vegan.
In contrast, a vegan label indicates it’s most likely vegan, but double check and write to the company if you aren’t 100% sure!
What Makes a Multivitamin Vegan?
A truly vegan multivitamin will not contain the following things:
- Animal ingredients or byproducts
- Vitamins and minerals derived from animals or animal byproducts.
- Testing on animals
Some vegan multivitamins will also have more environmentally friendly packaging (ie: compostable or glass containers), but this is not a “vegan requirement.”
What to Look For in a Multivitamin
What you need in a multivitamin will depend your unique situation. Still, you should generally make sure your multi has a few things:
1. Specific Nutrients
Do you have a condition that requires a higher need for certain nutrients? Do you plan to use a multivitamin only occasionally? These questions will help you and your doctor decide what to look for.
However, there are few nutrients that many vegans may want to pay more attention to when shopping for supplements. They include:
- Vitamin B12
- Vitamin D
To learn why these nutrients are important for vegans, check out our article: Vegan for Beginners. And don’t forget to talk to your doctor about nutrients you need for your unique situation.
Did you know that the FDA does not review supplements for safety and effectiveness before they are marketed? That’s right! There is a lot of weight on the supplement companies to make sure their products are safe and accurate.
Unfortunately, not all supplements have what they claim to include on the label. Independent laboratories like Consumer Labs have brought these issues to light.
So what should you look for in regards to quality? Lets go through some important things:
- Third Party Testing: This means that a separate laboratory (not the company laboratory) has evaluated the product for safety concerns. Important third party tests include testing for heavy metals, microbial containments, and final product accuracy (ie: if the label says you are getting 60 milligrams of Vitamin C, you are not getting excessively over or under that amount).
Consumer Labs recommends that you make sure the third party test is identified as well.
- Transparency: Many companies will have a page/statement on their websites about transparency, but if they don’t email them! Questions to ask include:
Do you use third party testing? What do you test for? Can I see the results of your latest batch? You’d be surprised how many companies are eager to reply!
- Be Wary of Bogus Claims and High Dosages: Supplements can not make certain claims. So if it sounds too good to be true, it just might be.
High dosages are another red flag. Unless your doctor has told you to use a supplement with certain nutrients in higher concentration than the RDA (Recommended Dietary Allowance), you might exceed the UL (Upper Limit), which can be dangerous.
Learn more about what to look out for in this article by Consumer Labs.
Best Vegan Multivitamins: The List
Disclaimer: This supplements listed below are not meant to be a comprehensive guide to all supplements in each category. The list is based on the opinion of the writer only after some research into supplements in the USA. This list is not medical advice. Always talk to your doctor before you start any supplement.
Consumer Notice: This section contains affiliate links that are marked in this manner: “(affiliate link*)”. If you click on these links and purchase, I earn a commission at no added cost to you. As an Amazon Associate I earn from qualifying purchases. Plant Powered You is in affiliation with Best Nest Wellness.
Vegan Multivitamins for Adults
Vivo Life has a multivitamin that hits on some unique needs of vegans including:
- Vitamin B12
- The active form of vitamin A
Vivo LIfe uses third party testing, is 100% plant based, and has compostable packaging (how cool is that)!
Find their Vegan Multinutrient here.
Vegan Kids Multivitamin
Personal story time! In my search for a vegan multivitamin for my own tiny tot, I was surprised to find that many marketed for kids lacked these things:
- Company states they use third party testing
- A way to easily adjust the dose (harder to cut gummies for example)
Renzo’s Picky Eater Multi with Iron has all of this and more! In fact, they are not just for kids, even I (as a non pregnant adult) have taken them!
My toddler loves the taste of these cherry flavored tablets, and even asks for them in the morning!
Check them out for your kids and/or yourself here (affiliate link*):
Bonus: Best Vegan Prenatal
If you think about it, prenatal vitamins could be considered a lifecycle specific multivitamin. In other words, a multiple vitamin supplement for pregnancy!
It’s time for another personal story! As I was looking for a vegan prenatal, I found that many either:
A. lacked a significant amount choline (an important nutrient for pregnancy)
B. were not transparent about testing.
Mama Bird AM/PM by Best Nest Wellness has over half the RDA for choline during pregnancy. Choline can be a tricky nutrient to obtain enough of, especially for pregnant vegans.
Their customer service team was very supportive in answering my questions (yes, I e-mail supplement companies, because I have questions!).
Best Nest Wellness also uses third party testing, and tests for heavy metals. Learn more about their process here.
Needless to say, I was impressed, and am currently using this parental for my second pregnancy!
Find the Prenatal I use here (affiliate link*): Mama Bird AM/PM By Best Nest Wellness.
Do you feel more equipped to shop for vegan supplements? Great!
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Did you find this content helpful? Anything I missed? Let me know in the comments below, and have a plant-astic day!