7 Supplements You Need on a Vegan Diet

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Organic unwashed vegetables, B12-rich mushrooms, nori, spirulina, chlorella, and nutritional yeast contain B12. Healthy vegans may not need vitamin B12.

Vitamin B12

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Fat-soluble vitamin D improves intestinal calcium and phosphorus absorption. This vitamin affects immunological function, mood, memory, and muscular repair.

Vitamin D

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Brain and eye structure derives from long-chain omega-3s. Proper nutrition may improve brain growth, inflammation, depression, breast cancer, and ADHD.

Long-chain omega-3s

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DNA, red blood cells, and oxygen transport require iron. Also needed for energy metabolism. Iron deficiency causes anemia, tiredness, and immunological dysfunction.

Iron

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Bones and teeth need calcium. It aids heart, nerve, and muscle function. The calcium RDA is 1,000 mg for most individuals and 1,200 mg for those over 50.

Calcium

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Metabolism, immunity, and cell repair need zinc. Zinc deficiencies can delay wound healing, hair loss, diarrhea, and development. Zinc needs 8–11 mg daily for adults.

Zinc

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