For all you strict vegans out there avoiding any food sourced from animals, you might be missing out on some important nutrients. To bridge this nutritional gap, many vegans choose to supplement with vegan multivitamin complexes. Vegan multivitamins are specifically designed for individuals following a vegan diet, providing a range of vitamins and minerals that may be difficult to obtain from a vegan diet alone.
In this article, we’ll introduce the key ingredients and research behind vegan multivitamins, discuss common certifications and their significance, and recommend 5 top-notch vegan multivitamin products available in the market.
Advantages of a Vegan Diet
A vegan diet can provide numerous health benefits, including a reduced risk of heart disease, obesity, diabetes, and certain types of cancer. Not all vegan diets require additional vitamin supplementation. With proper dietary planning, most of these nutritional needs can be met.
The basic principle is to choose healthy plant-based foods in your diet, including whole fruits, vegetables, legumes, nuts, and whole grains, while reducing intake of sugary beverages, fruit juices, and refined grains. Here is a diet plan recommended by the 2015-2020 Dietary Guidelines for Americans for vegetarians. All foods are assumed to be nutrient-dense, lean, or low-fat, without added fats, sugars, refined starches, or salt.
|Food Types||Daily Amount|
|Grains||6.5 ounces / 185 grams|
|Protein Foods||3.5 ounces / 100 grams|
Key Nutrients Vegans May Be at Risk of Deficiency
Vegans are more susceptible to deficiencies in certain crucial nutrients, such as vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium, iodine, and zinc. These nutrients are abundant in animal products but are less commonly found or have lower absorption rates in plant-based foods.
Vitamin B12 is a crucial micronutrient that the body requires for nerve function, red blood cell production, and DNA synthesis. However, individuals following a vegan diet, which avoids all animal-derived products, may lack vitamin B12 as it is not naturally produced in plant-based foods. Therefore, vegans must find alternative sources of vitamin B12 to maintain optimal health. Substitutes for vitamin B12 include yogurt, low-fat milk, fortified plant-based milk, cheese, eggs, and fortified cereals.
- A review of 48 studies published in the Journal of Clinical Nutrition in 2020 found that compared to other dietary patterns, vegetarian diets generally have lower protein intake. Specifically, vegetarianism is often associated with lower intake of micronutrients such as B2, B3, B12, D, iodine, zinc, calcium, potassium, and selenium. The intake of vitamin B12 among vegetarians was significantly lower (0.24-0.49 micrograms, recommended intake is 2.4 micrograms). Trusted Website ScienceDirect.com is a trusted database of scientific and medical publications. Open the link →
- In another study conducted in 2022, involving 1,530 vegetarians, the focus was primarily on their vitamin B12 intake and status. The results showed that among all participants, 41% were able to obtain sufficient vitamin B12 from food and supplements, which is at least 2.4 micrograms per day, while approximately 45% had daily vitamin B12 intake below the recommended level.
Symptoms of vitamin B12 deficiency may take several years to manifest. Deficiency in vitamin B12 can lead to fatigue or weakness, which are symptoms of megaloblastic anemia, a hallmark of vitamin B12 deficiency. The skin may become pale, and there may be heart palpitations, decreased appetite, weight loss, and fertility problems. Hands and feet may become numb or experience a tingling sensation, indicating nerve issues. Other symptoms of vitamin B12 deficiency include balance problems, depression, confusion, dementia, poor memory, and pain in the mouth or tongue.
The main role of vitamin D is to help the body absorb calcium and phosphorus from food, which are essential for maintaining healthy bones. Low levels of vitamin D may increase the risk of fractures, infections, autoimmune diseases, cardiovascular diseases, and certain types of cancer.
- The immune system also requires vitamin D to function properly. A study from 2011 indicated that vitamin D deficiency is associated with increased autoimmune issues and higher risk of infections. Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →
- According to a review of studies in 2013, individuals with low levels of vitamin D may have a higher risk of depression compared to those with normal vitamin levels. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
The human body can produce vitamin D when exposed to sunlight and it can also be obtained from certain foods. However, except for fortified foods, plant-based foods typically do not contain significant amounts of vitamin D. Foods that are highest in vitamin D, such as salmon, egg yolks, and shellfish, are not suitable for individuals following a vegan diet.
- A systematic review of 40 studies on vegetarian nutrition found that both the intake and blood levels of vitamin D were generally low among vegetarians. The assessment revealed that only 10% of vegetarians achieved the recommended daily intake of 15 micrograms (600 IU) for adults. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Recent scientific research has revealed how vegetarians can optimize their vitamin D status.
- A study conducted in 2017 compared the effects of two different doses of vegetarian vitamin D3 supplements (50 micrograms or 100 micrograms per day) on bone turnover markers in 40 healthy adults. The study found that both doses significantly increased serum 25-hydroxyvitamin D levels after 12 weeks, but only the higher dose reduced bone resorption markers. The research suggested that vitamin D3 supplementation for vegetarians may improve their bone health. Trusted Website ScienceDirect.com is a trusted database of scientific and medical publications. Open the link →
Vitamin D deficiency is more common among individuals who are allergic to milk or have lactose intolerance. It is also prevalent in ovo-vegetarian or vegan populations. In children, vitamin D deficiency can lead to rickets, a condition characterized by soft, weak, deformed, and painful bones. In adolescents and adults, vitamin D deficiency can result in osteomalacia, a condition that causes bone pain and muscle weakness. The signs and symptoms of osteomalacia are similar to those of rickets and include skeletal deformities and pain, seizures due to low blood calcium, muscle spasms, and dental abnormalities.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients that play a crucial role in brain function and heart health. They are found in high quantities in fatty fish, but plant sources usually provide a type known as ALA, which the human body needs to convert into more active forms, namely EPA and DHA. This conversion process may not be efficient enough, which is why some vegan multivitamins include EPA and DHA sourced from algae.
- A 2014 study evaluated the Omega-3 fatty acid levels and dietary intake of vegetarians and omnivores. The study involved 64 participants, of which 32 were vegetarians and 32 were omnivores. Blood samples were collected from the participants to analyze Omega-3 fatty acid levels. The results found that although vegetarians had lower levels of the long-chain Omega-3 fatty acids EPA and DHA compared to omnivores, they had significantly higher levels of the short-chain Omega-3 fatty acid ALA (Alpha-linolenic Acid). This indicates that vegetarians consume more ALA. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
ALA (Alpha-linolenic Acid), EPA (Eicosapentaenoic Acid), and DHA (Docosahexaenoic Acid) are important members of the Omega-3 Fatty Acid family, playing different physiological roles in the human body.
ALA is an essential fatty acid that the human body cannot produce on its own and must obtain from food. Food sources include flaxseeds, chia seeds, walnuts, and soybeans. EPA and DHA are long-chain Omega-3 fatty acids, primarily found in fish, seafood, and algae. EPA has anti-inflammatory effects in the human body, helping to maintain cardiovascular health, regulate immune system function, and promote nerve transmission, among other things.
ALA can be converted into EPA and DHA in the body: The conversion process from ALA to EPA involves several biochemical steps, including dehydrogenation, chain elongation, and further dehydrogenation; EPA can then be converted into DHA through two more dehydrogenation steps and another chain elongation. However, this conversion process is not very efficient in the human body.
- Research indicates that the efficiency of converting ALA to EPA typically ranges from 5-10%, and the conversion to DHA is even lower, usually at 2-5%. This means that while theoretically, ALA could provide all the EPA and DHA the human body needs, in practice, people may need to directly acquire EPA and DHA through diet or supplements. For vegetarians, Omega-3 supplements are even more essential. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Insufficient intake of Omega-3 fatty acids can lead to rough, scaly skin and even result in red, swollen, and itchy rashes. Additionally, a deficiency in Omega-3 fatty acids can result in decreased plasma and tissue concentrations of DHA in the body. Current research has not yet determined to what extent a decrease in DHA or EPA levels will impact visual acuity, neurological function, immune response, etc.
Iron helps manufacture hemoglobin and myoglobin, proteins that carry oxygen to various parts of the body. Iron also participates in the activity of many enzymes, affecting metabolism, the immune system, and the nervous system. However, vegetarians may face a risk of iron deficiency, as the iron in a vegan diet is non-heme iron, which is not as easily absorbed by the body as the heme iron found in animal products.
- A 2018 study conducted in Poland evaluated the iron intake and iron metabolism status of vegetarians and vegans, compared with a non-vegetarian control group. The study found that while vegetarians may maintain a higher level of iron intake, their iron stores are lower, indicating a potential risk for long-term iron deficiency. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Vegetarians can get iron from many plant-based foods. According to the recommendations of the National Institutes of Health (NIH), vegetarians need to consume 1.8 times more iron per day than non-vegetarians. For adult women, this means they need to consume 32 milligrams of iron per day; for adult men, they need to consume 14 milligrams of iron per day. Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →
Some plant-based foods rich in non-heme iron include:
- Legumes and soy products, such as soybeans, lentils, black beans, chickpeas, tofu, and soy milk;
- Leafy green vegetables, like spinach, kale, mustard greens, cabbage, and celery;
- Dried fruits and seeds, like dried apricots, figs, dates, pumpkin seeds, sesame seeds, and sunflower seeds;
- Nuts and nut butters, like almonds, walnuts, pistachios, peanuts, and peanut butter;
- Whole grains and fortified grains, such as oats, wheat germ, whole wheat bread, and cereal;
- Mushrooms and seaweed, like shiitake mushrooms, enoki mushrooms, kelp, and nori;
- Dark chocolate and cocoa powder.
In addition to getting enough non-heme iron from plant-based foods, vegetarians can take some measures to increase iron absorption to prevent or improve iron deficiency. Some strategies to enhance non-heme iron absorption include:
- Consume foods rich in Vitamin C, such as bell peppers, broccoli, cabbage, kiwi, oranges, strawberries, pineapple, grapefruit, or orange juice, in the same meal. These foods can increase the solubility and bioavailability of non-heme iron;
- Avoid drinking tea or coffee immediately after meals, as caffeine can inhibit the absorption of non-heme iron;
- Cooking with cast-iron pans can increase the iron content in food, especially acidic foods like tomatoes;
- Taking iron supplements.
Insufficient iron intake does not immediately cause noticeable symptoms; only when the body’s stored iron levels are reduced does iron deficiency anemia occur. This leads to smaller red blood cells and reduced hemoglobin content, resulting in less oxygen being transported from the lungs to the rest of the body. Symptoms of iron deficiency anemia include gastrointestinal discomfort, weakness, fatigue, lack of energy, and problems with attention and memory. Additionally, those with iron deficiency anemia may have a diminished ability to resist bacteria and infections, perform work and exercise, and regulate body temperature. Infants and children with iron deficiency anemia may experience learning difficulties.
Calcium is essential for maintaining healthy bones and teeth, and it plays a crucial role in physiological functions such as the nervous system, blood clotting, and muscle control. The Recommended Daily Intake (RDI) for adults is 1,000 milligrams per day. This amount increases to 1,200 milligrams for those over 50 and to 1,300 milligrams for children aged 4-18.
Vegetarians can meet this requirement by eating calcium-rich foods or taking calcium supplements. However, research suggests that vegetarians typically have a lower calcium intake than non-vegetarians or omnivores.
- A study conducted in 2018 compared the nutritional adequacy of different dietary patterns, including plant-based diets. The study suggested that even though vegetarians could meet or exceed recommended nutritional intake overall, these individuals were more likely to have a calcium deficiency. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
- Another study conducted in the UK in 2020 found that a long-term plant-based diet low in calcium may lead to reduced bone density, implying a higher risk of osteoporosis. However, this situation appears to be mitigable through other lifestyle factors, such as physical activity and overall nutritional intake. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Calcium-rich vegan foods include tofu, fortified plant milks and yogurt substitutes, as well as soy and flaxseed breads with added calcium; these are all excellent sources of calcium. About two cups (400 milliliters) of fortified plant milk can provide two-thirds of an adult’s daily calcium requirement, while 100 grams of calcium-rich tofu (uncooked) can provide half the daily calcium requirement. Other sources of calcium include kale, watercress, okra, tahini, dried figs, lentils, and almonds.
Calcium deficiency can reduce bone strength and lead to osteoporosis, characterized by brittle bones and an increased risk of falls. Calcium deficiency can also cause rickets in children and other bone diseases in adults, although these diseases are more commonly caused by a lack of vitamin D. In children with rickets, the growth cartilage can’t mineralize properly, leading to irreversible changes in bone structure. Another impact of chronic calcium deficiency is osteomalacia, or defects in bone mineralization and softening, which can occur in both adults and children. For both rickets and osteomalacia, the needs for calcium and vitamin D seem to be interrelated.
Iodine plays a crucial role in thyroid function and metabolic balance in the human body. It is typically found in seafood and dairy products. The recommended daily intake for adults is 150 micrograms. People who follow a strict vegan diet are at a higher risk of not getting enough iodine.
- A review study in 2020 gathered 15 studies on iodine intake and urinary iodine concentration among vegetarians and omnivores, involving a total of 4,856 adults from industrialized countries. The study found that vegetarians had lower urinary iodine concentrations than omnivores and were not at optimal levels. Among vegetarians, women had the highest iodine intake (average daily 1448.0 ± 3879.0 micrograms), while vegetarians had the lowest iodine intake (average daily 15.6 ± 21.0 micrograms). In 83% of the studies, omnivores had the highest iodine intake. Seaweed was the main source of excessive iodine intake among vegetarians. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
However, studies have also found that although the iodine intake of vegetarians may be relatively low, the thyroid function of most individuals has not been significantly affected.
- A study conducted in 2013 investigated 65,981 adult participants from the United States and Canada, including vegetarians, lacto-ovo vegetarians, pescatarians, semi-vegetarians, and omnivores, comparing their prevalence and incidence of hypothyroidism (underactive thyroid). The study found that the prevalence of hypothyroidism was 0.6% among vegetarians, 1.5% among lacto-ovo vegetarians, 2.1% among pescatarians, 2.7% among semi-vegetarians, and 3.3% among omnivores. A vegetarian diet was associated with a lower prevalence and incidence of hypothyroidism. Trusted Website ScienceDirect.com is a trusted database of scientific and medical publications. Open the link →
- Another review study conducted in 2017 mentioned that iodine is an essential element for the synthesis of thyroid hormones, with the main sources being milk, dairy products, and seafood, which are typically excluded in a vegan diet. Although some studies indicate that vegetarians may have lower iodine intake than the recommended levels, the thyroid function of most individuals has not been significantly affected. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Iodized salt and seaweed are two food sources that effectively increase the iodine intake for vegetarians.
Iodized salt is table salt that has been fortified with either “potassium iodide” or “calcium iodate.” It is the most effective and affordable method for preventing and treating iodine deficiency disorders. The use of iodized salt is mandatory in some countries and regions.
Seaweed is rich in iodine and other minerals. Every 100 grams of dried kelp or nori can provide 500-800 micrograms of iodine, far exceeding the recommended daily intake for adults. Besides seaweed, some plant-based foods also contain a certain amount of iodine, such as whole grains, mung beans, zucchini, cabbage, celery, strawberries, plums, and organic potatoes. However, the iodine content in these foods is relatively low and can be influenced by soil and environmental factors.
If vegetarians cannot ensure sufficient iodine intake through diet or have specific conditions such as pregnancy, lactation, or thyroid disorders requiring higher iodine levels, they may consider taking iodine supplements. Iodine supplements are usually available in the form of “potassium iodide” or seaweed extracts. However, it’s important to note that not all iodine supplements are vegetarian-friendly, as some may contain animal-derived ingredients such as gelatin or lactose. Therefore, it’s essential to carefully read the labels and choose suitable products.
Inadequate iodine intake prevents the production of an adequate amount of thyroid hormones, which can lead to various issues. In infants and children, mild iodine deficiency can result in lower than average intelligence quotient (IQ). Mild to moderate maternal iodine deficiency is associated with an increased risk of attention deficit hyperactivity disorder (ADHD) in children, while severe iodine deficiency can cause growth retardation, intellectual disabilities, and delayed sexual development, resulting in permanent harm to the fetus. In adults, mild to moderate iodine deficiency can cause goiter (enlarged thyroid) and impair mental function and work efficiency secondary to hypothyroidism. Goiter is often the first visible sign of iodine deficiency. Chronic iodine deficiency may also be associated with an increased risk of follicular thyroid cancer.
Zinc plays an important role in various aspects of the human body, including the immune system, wound healing, taste, smell, and growth and development. Adult males require 11 milligrams of zinc per day, while adult females require 8 milligrams. Pregnant and lactating women require even more.
However, the bioavailability of zinc differs among different foods. Zinc from animal-based foods is more easily absorbed by the human body, while zinc from plant-based foods can be influenced by substances like phytates and fiber, resulting in lower absorption rates. Vegetarians need to pay attention to ensuring an adequate intake of zinc. However, research has also found that there is no direct association between zinc deficiency risk and a vegan diet. While zinc intake may be lower among vegetarians, the risk of zinc deficiency is not significantly increased.
- A study conducted in 2013 compared different types of vegetarians (vegans, lacto-ovo vegetarians, and semi-vegetarians) and omnivores regarding their serum zinc levels, dietary zinc intake, and zinc bioavailability. The study found that vegans had significantly lower serum zinc levels compared to the other groups but still within the normal range. The dietary zinc intake of vegans and lacto-ovo vegetarians was also significantly lower than that of non-vegetarians but higher than the recommended intake. The zinc bioavailability of vegans and lacto-ovo vegetarians was significantly higher than that of omnivores, indicating that vegetarians can adapt to lower zinc intake by increasing zinc absorption and retention. The study suggests that a well-planned vegetarian diet can provide sufficient sources of zinc, and vegetarians can maintain a normal zinc status through regulatory mechanisms. The study recommends that vegetarians consume zinc-rich plant-based foods such as whole grains, tofu, fermented soybean products, legumes, nuts and seeds, fortified breakfast cereals, and dairy products. Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Vegetarians can increase their zinc intake by consuming zinc-rich plant-based foods or adding zinc-fortified cereal products. Sources of zinc include legumes, chickpeas, lentils, tofu, walnuts, cashews, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, whole wheat bread, and quinoa. It has been suggested that vegetarians may need to consume 50% more zinc than non-vegetarians, but we could not find scientific research supporting this claim.
Zinc deficiency can lead to diarrhea, stunted growth, and loss of appetite in infants and children. Zinc-deficient individuals may experience reproductive issues in adulthood. In older children, zinc deficiency can also cause hair loss and frequent infections. Zinc deficiency at any age can result in loss of taste and smell. In the elderly, zinc deficiency can delay wound healing and lead to cognitive impairments, reasoning difficulties, and memory problems.
In addition to the listed ingredients, it is also important to ensure that the multivitamin itself is vegan. Some vitamins are made with gelatin, which is derived from animal sources. Vegan multivitamins use plant-based alternatives and are typically labeled as “Vegan.” Be sure to check the product label for this information.
Nutrient Intake Recommendations
For vegetarians, the Recommended Dietary Allowances (RDA) for certain nutrients are typically higher than for the general population. This is because the plant-based forms of these nutrients are not as easily absorbed. For example, based on research data, the RDA for iron for vegetarians is 1.8 times higher than for the general population. Supplements may also contain higher levels of specific nutrients to address similar absorption challenges. Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →
It is also important to avoid exceeding the tolerable upper intake levels (UL) when taking supplements. Water-soluble vitamins, including B vitamins and vitamin C, are unlikely to be overdosed as the body eliminates excess amounts. On the other hand, fat-soluble vitamins such as vitamins A, D, E, and K can be stored in fatty tissues, posing a risk if consumed in excessive amounts. Certain minerals, including iron, calcium, iodine, magnesium, selenium, and copper, can also be toxic at high doses.
Recommended dosages depend on diet patterns and specific supplementation needs. It is advisable to consult with a healthcare professional before selecting a supplement to determine which one is most suitable for you and to establish the recommended dosage for consumption. Additionally, undergoing annual blood tests can help ensure that micronutrient levels in your body are within a healthy range.
Industry Certifications and Meanings
In the US market, vegan multivitamin products can obtain various certifications to demonstrate their quality, compliance, and reliability. These certification labels provide consumers with confidence in the products and help them make informed purchasing decisions.
Here are some of the relevant certifications that vegan multivitamins may obtain. Please note that there are multiple types and designs for each certification, and the following images are for illustrative purposes only.
Vegan certification ensures that vegan multivitamin products do not contain any animal-derived ingredients, meeting the dietary requirements of vegans. Common vegan certifications in the US market include those issued by the Vegan Society and Certified Vegan. These certification labels convey an important message to consumers that the product does not use any animal ingredients, aligning with the ethical and lifestyle choices of vegans.
Non-GMO certification is another important type of certification that verifies that the ingredients used in vegan multivitamin products have not been genetically modified. In the United States, Non-GMO Project Verified is one of the most well-known non-GMO certifications. This certification ensures that all ingredients in the product have undergone rigorous scrutiny by the certifying body to exclude GMO factors, providing consumers with a reliable choice.
Organic certification is relevant for vegan multivitamin products made with organic plant-based ingredients. In the United States, the United States Department of Agriculture (USDA) is responsible for managing and issuing organic certification. Products that obtain organic certification must comply with a set of organic farming and production standards, including requirements such as no chemical pesticides, no genetically modified organisms, and no contamination. Organic certification provides consumers with confidence, ensuring that the products they purchase adhere to strict organic standards.
GMP (Good Manufacturing Practice Certification) ensures that vegan multivitamin products follow good manufacturing practices during the production process. GMP certification guarantees that the production environment of the product meets standards of hygiene, safety, and quality control. Manufacturers that obtain GMP certification must adhere to a set of strict guidelines and procedures to ensure product consistency and quality. Consumers can confidently purchase vegan multivitamin products that have been professionally produced and hold GMP certification.
Some vegan multivitamin products may undergo third-party testing to verify the accuracy of their ingredient lists, the content of ingredients, and their purity. Third-party testing is conducted by independent laboratories and provides objective results and verification. Consumers can have confidence in purchasing and using these products. Some well-known third-party testing organizations include NSF International and UL (Underwriters Laboratories).
Five Recommended Vegan Multivitamins
1. Future Kind Essential: Precise and Concise Formula
Future Kind Essential includes essential nutrients such as Vitamin B12, Vitamin D, and Omega-3 fatty acids, which are crucial for maintaining brain, heart, mood, and immune system health. Suitable for individuals aged 11 and above, it can help improve energy, mental clarity, and positive mood. It is also a formula that is unlikely to cause nausea.
Compared to similar products, Future Kind Essential has a more concise formulation, providing the three essential nutrients that are most likely lacking in a vegan diet. It also avoids excessive intake of other nutrients such as Vitamin A and C, which are easily obtained in a balanced vegan diet and generally do not require additional supplementation.
*60 capsules; Price at the time of writing; Discounts available for subscribing to regular deliveries
Having fewer ingredients also has its limitations. The product does not contain zinc, iodine, or iron. You can determine if you are deficient in these elements through blood tests. If you are deficient, you may need to seek out more comprehensive multivitamin supplements. Future Kind also offers a more comprehensive multivitamin product called Future Kind Complete.
Future Kind is an environmentally conscious and health-driven brand that focuses on providing high-quality and affordable nutritional supplements for vegans. The founder of the brand is a certified nutritionist and a vegan advocate. All of their products are 100% vegan and manufactured in FDA-regulated GMP-certified facilities in the United States. Each product undergoes third-party testing, and customers can request complete third-party testing reports directly from the brand.
|Vitamin B12||500 mcg / 2000 IU|
|Vitamin D||400 mcg|
|Omega-3 Fatty Acid||900 mg|
- Provides energy: Vitamin B12 plays a vital role in energy production and helps maintain a healthy nervous system.
- Improves mood: Omega-3 fatty acids are used to treat mood disorders.
- Enhances focus and concentration.
- Boosts immune function.
- Supports healthy aging processes.
- Promotes healthy bones, joints, and brain function.
How to Use
Take 2 softgel capsules daily with water.
Suitable for individuals of all age groups, from adults and teenagers to children aged 11 and above.
Pregnant or lactating mothers, individuals under 18 years of age, and those with known medical conditions should consult a doctor before using this product or any dietary supplements. If you are allergic to any of the ingredients in this product, please refrain from using it. Store in a cool, dry place, away from direct sunlight, and keep out of reach of children.
Potential Side Effects
Generally, it is considered safe and does not cause any serious side effects. Some common side effects may include stomach discomfort, headache, or a temporary change in taste or odor. These side effects are usually mild and temporary, and they tend to diminish as your body adjusts to the supplement.
2. Mindbodygreen Ultimate: Comprehensive and High-Efficiency Formula
Mindbodygreen Ultimate Multivitamin is a comprehensive daily multivitamin supplement that contains 33 ingredients, including 14 vitamins, 13 minerals, and 6 plant-based bioactive compounds. It supports a healthy immune system, heart, bones, skin, hair, and nails. This product is the most comprehensive multivitamin we have found in terms of nutritional elements, and it is also a vegan supplement, free from animal-derived ingredients.
* 60 capsules; price at the time of writing; discounts available for subscribing to regular deliveries
Mindbodygreen is a brand established in 2009, headquartered in New York. Their product line includes supplements, skincare, and personal care products, targeting various common health concerns such as sleep, digestion, immunity, skin, and mood. Their products are vegan, gluten-free, non-GMO, and free from additives, and they undergo third-party laboratory testing.
|Vitamins||A 、 C 、 D 、 E 、 K1 、 K2 、 Thiamine, Riboflavin, Niacin, Pantothenic acid, B6, Biotin, Folate, B12|
|Minerals||Calcium, Chromium, Copper, Iodine, Iron, Magnesium, Manganese, Molybdenum, Selenium, Zinc, Potassium, Boron, Silicon|
|Antioxidants||Glutathione, Resveratrol, Piperine, Lycopene, Lutein, Zeaxanthin|
 Bioavailable B-Complex vitamins, with intake levels of all 8 B vitamins exceeding 200% of the recommended daily intake.
 Vegan, non-GMO, gluten-free, dairy-free, soy-free, and nut-free.
Click to view the detailed ingredient list.
- Boost Immunity: Contains nutrients such as Vitamin C, Vitamin D, Zinc, and Selenium that enhance the immune system.
- Protect the Heart: Includes ingredients like Coenzyme Q10, Vitamin B12, Folate, and Magnesium that promote heart health.
- Strengthen Bones: Contains Calcium, Magnesium, Vitamin D, and Vitamin K2 that support bone density and structure.
- Enhance Skin Beauty: Includes elements like collagen precursors, hyaluronic acid, Vitamin C, and Vitamin E that improve skin elasticity and hydration.
- Nourish Hair and Nails: Contains minerals like biotin, zinc, selenium, and iron that promote the growth and quality of hair and nails.
- Balance Hormones: Includes plant-based compounds like grape seed extract, soy isoflavones, and plant sterols that regulate estrogen levels and alleviate menopausal symptoms.
- Boost Energy: Contains nutrients like B-complex vitamins, chromium, manganese, and catechins that increase metabolism and energy production.
How to Use
Take 2 capsules daily, with water.
Potential Side Effects
It is generally safe and does not cause serious side effects. However, like any multivitamin supplement, it may cause mild digestive discomfort such as constipation, diarrhea, stomach discomfort, or nausea. These side effects are usually temporary and will resolve within a few days. If you experience these symptoms, you can try reducing the dosage or taking it with meals. If the symptoms persist or worsen, discontinue use and consult a doctor.
3. Wholier Plant-Based: Pure Plant-based Formulation
The most unique aspect of Wholier Plant-Based Multivitamin is its pure plant-based formulation, which is supported by scientific research. Unlike many similar products that use synthetic vitamins and minerals, Wholier provides vitamins and minerals sourced from organic foods—based on the belief that nutrients should come from daily food intake.
* 30 capsules; price at the time of writing; discounts available for subscription-based delivery.
Wholier is formulated with 8 vitamins and minerals sourced from fermented chickpeas, algae, gluten-free nutritional yeast, and rice, among others. Algae provides vitamin D3 and Omega-3 (DHA and EPA), while fermented chickpeas provide vitamin K2 and the methylcobalamin form of vitamin B12. Other notable ingredients include spirulina, MCT oil, and bergamot oil, which give the complex vitamin a pleasant citrus taste and make it less likely to cause nausea.
It’s important to note that Wholier Complex Vitamin contains 8 mg of iron, which provides 44% of the recommended daily intake. While this dosage is sufficient to supplement a diet rich in plant-based iron sources, it may not be enough in certain cases. Vegans and menstruating women should pay attention to their iron intake.
Wholier is a brand that offers plant-based nutrients and functional foods. Their products are manufactured in the United States and feature scientifically supported formulas, active forms of nutrients, minimal ingredient lists, transparent sourcing, and sustainable packaging.
|Vitamin D3||20 mcg|
|Vitamin B12||150 mcg|
|Omega-3 Fatty Acid||225 mg|
|Vitamin K2||90 mcg|
The ingredients in Wholier have been scientifically researched and proven to be essential for normal physiological functions in the body. For example, vitamin D3 helps in calcium absorption and maintaining bone health, Omega-3 reduces the risk of cardiovascular diseases, and vitamin B12 is crucial for the health of the nervous system.
Wholier fulfills the body’s requirements for essential nutrients, boosts energy levels, maintains vitality, promotes bone health, improves brain and heart health, supports the immune system, and provides optimal metabolic function. It also helps maintain a positive mental state, reduces stress and anxiety, and enhances sleep quality.
Additionally, as all the ingredients are derived from plants, Wholier also contributes to reducing environmental impact.
How to Use
It is recommended to take 1 tablet per day, preferably with a meal. Taking it with food can aid in better absorption by the body.
Potential Side Effects
For most people, Wholier Plant-Based Multivitamin is safe to use and does not have any known side effects. However, individual responses to nutritional supplements may vary, and some individuals may experience mild stomach discomfort. If you have any underlying health conditions or are taking other medications, it is advisable to consult with a healthcare professional before starting any new dietary supplements.
4. Ritual Essential: Clinical Evidence Supports The Best Formula for Women 18+
Ritual Essential Women 18+ is a multivitamin supplement specifically designed for women aged 18 and above. The formula is tailored to meet the specific nutritional needs of women. It includes all the essential vitamins and minerals that women’s bodies require, such as folate, iron, and calcium, all sourced from natural foods rather than synthetic sources. This supplement also features a unique capsule design that ensures ingredient release in the intestine for optimal absorption.
* 60 capsules; price at the time of writing; discounts available for choosing subscription delivery
The most notable feature of Ritual Essential is its clinically validated efficacy. The brand conducted a double-blind, placebo-controlled trial in collaboration with Auburn University, involving 94 adult women. The trial results showed that after 12 weeks of use, Ritual Essential significantly increased participants’ vitamin D levels (by 43%) and Omega-3 DHA levels (by 41%), surpassing the placebo group. The clinical research findings were published in the peer-reviewed journal Frontiers in Nutrition.
Ritual offers a range of women’s multivitamin products in addition to the Essential formula for women 18+. They have specific formulations for women 50+, pre and postnatal, as well as various formulas designed for men, teenagers, and children. All of these products can be purchased directly from Ritual website.
|Vitamin D3||50 mcg|
|Vitamin E||6.7 mg|
|Folic Acid||1000 mcg|
|Vitamin B12||8 mcg|
|Omega-3 Fatty Acid||330 mg|
|Vitamin K2||90 mcg|
Provides daily nutritional support, supports heart health, boosts immune function, protects bone health, offers antioxidant protection, prevents anemia, and addresses other health concerns. These benefits are attributed to its comprehensive and balanced formula of ingredients.
How to Use
Take 2 capsules daily, with or without food. It is recommended to take them with breakfast.
Potential Side Effects
It may cause some temporary stomach discomfort. However, this side effect is usually short-term. If you are taking any other medications or have any health concerns, please consult your doctor before using it.
5. MyKind Organics Women’s: USDA Organic Certified Formula
Mykind is a vegan supplement series under the American health products brand Garden of Life. Garden of Life offers a variety of health products, including vitamins, protein powders, enzymes, probiotics, and more, but only the Mykind series is specifically designed for vegans.
What sets Mykind Organics Women’s Multivitamin apart from similar products is its organic and non-GMO ingredients. It is a USDA Organic certified supplement that contains 16 vitamins and minerals, all sourced from organic ingredients, including powders from over 30 organic fruits, herbs, and vegetables. It is free from synthetic additives, gluten-free, non-GMO, and free from pesticide and herbicide residues.
* 30-count; price at the time of writing; also available in a 60-count option
In addition to the common vitamins and minerals, this multivitamin also contains probiotics and amino acids that support nutrient absorption, as well as vegan-friendly D3 and 10 milligrams of iron. The vitamin B12 content it provides is 500% of the daily requirement, which is especially important for vegans who are more prone to B12 deficiency. However, it’s important to note that this vitamin does not include iodine and calcium.
|Vitamin A||900 mcg|
|Vitamin C||90 mg|
|Vitamin D||25 mcg (1,000 IU)|
|Vitamin E||16 mg|
|Vitamin K||120 mcg|
|Vitamin B6||8.5 mg|
|Folic Acid||400 mcg|
|Vitamin B12||5 mcg|
|Pantothenic Acid||5 mg|
By providing comprehensive and balanced vitamins and minerals, it helps enhance women’s overall health, including boosting immunity, supporting energy production, protecting bone health, and maintaining heart health.
How to Use
Take 1 tablet daily, preferably after a meal, but it is not necessary to take it with food.
Potential Side Effects
Since the ingredients are all natural, generally speaking, there are fewer side effects. Some individuals may experience mild stomach discomfort. If you have any pre-existing health conditions or are taking other medications, please consult your doctor before starting any new nutritional supplements.
. Tripkovic L, et al. Daily supplementation with 15 μg vitamin D2 compared with vitamin D3 to increase wintertime 25-hydroxyvitamin D status in healthy South Asian and white European women: a 12-wk randomized, placebo-controlled food-fortification trial. Am J Clin Nutr. 2017.
. Theresa G. at el. Effects of a 12-week high-α-linolenic acid intervention on EPA and DHA concentrations in red blood cells and plasma oxylipin pattern in subjects with a low EPA and DHA status. Food Funct. 2018.