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Vegan supplements are products made without animal ingredients. This collection covers plant protein powders, the vitamins and minerals that can run low on a plant-based diet, such as vitamin B12 and iron, and everyday basics like magnesium. Brands include Rapid Supplements, Ghost, Now Foods, Honest to Goodness and Doctor's Best.

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Vegan: buying guide

Nutrients to watch on a vegan diet

Healthdirect lists several nutrients that plant-based diets can be low in. The most important is vitamin B12: healthdirect recommends that vegans take a B12 supplement to avoid deficiency. Other nutrients to keep an eye on are:

  • Iron. Plant iron from legumes, tofu, wholegrains and leafy greens is absorbed less readily, so pair it with foods high in vitamin C.
  • Zinc and iodine. Both can be low on a plant-based diet.
  • Calcium. Calcium-set tofu, fortified plant milks and leafy greens such as broccoli, kale and Asian greens are good sources.
  • Omega-3. Flax, chia and hemp provide short-chain omega-3, and vegans can take an algal-based supplement for the long-chain forms.
  • Vitamin D. Most people can get enough from safe sun exposure, and it is also available as a supplement.

Plant protein powders

The Australian Institute of Sport (AIS) notes that plant proteins generally have lower digestibility and lower amounts of essential amino acids than dairy proteins. Their quality can be improved by blending sources such as pea and rice, adding leucine, or simply having a bigger serve. Healthdirect says eating a variety of legumes, tofu, nuts, seeds and wholegrains each day provides all the essential amino acids, so a powder is a convenience rather than a necessity.

How to check a product is vegan

Look for a "vegan" or "suitable for vegans" statement on the label. Check the capsule type (vegetable capsules versus gelatine), the source of any omega-3 (algal versus fish oil), and the allergen and "may contain" statements. If you take several products, add up the totals: the US Office of Dietary Supplements warns that stacking supplements can push iron, vitamin A and zinc above safe upper limits.

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Related categories

See plant-based protein, multivitamins, vitamins and minerals and our vegan supplements guide.

Sources: healthdirect: Vegetarian and vegan diets; AIS: Isolated protein supplements.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Vegan: questions and answers

What supplements should vegans take?
Vitamin B12 is the one healthdirect specifically recommends for vegans, because plant foods such as mushrooms, tempeh and nori contain only small, variable amounts. Depending on your diet, you may also want to look at iron, zinc, iodine, calcium, vitamin D and an algal omega-3. Not everyone needs all of them, so a blood test and a chat with your GP or a dietitian is the best way to work out what you actually need.
Is plant protein as good as whey protein?
Gram for gram, plant protein is usually a little lower in quality. The Australian Institute of Sport notes that plant proteins generally have lower digestibility and less of the essential amino acids, including leucine. You can close the gap by choosing a blend such as pea and rice, picking a product with added leucine, or having a slightly bigger serve.
Can vegans get enough protein without a powder?
Yes. Healthdirect says good vegan protein sources include legumes, beans, tofu, nuts, seeds and wholegrains such as brown rice, quinoa and buckwheat, and that eating a variety of these each day covers all the essential amino acids. A plant protein powder is a convenient top-up if you train hard or find it difficult to eat enough from food alone.
Do vegans need an iron supplement?
Not automatically. Healthdirect explains that iron from plant foods is absorbed less readily, so it is best eaten with foods high in vitamin C, and suggests a blood test if you are concerned about your levels. Too much iron can be harmful, and the US Office of Dietary Supplements lists it as a nutrient to watch when combining products, so only supplement if you need to.

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