Vitamins Every Vegan Woman Needs for Energy, Radiance & Longevity
🧡 Essential Vegan Supplements + Why They Matter
1. Vitamin B12
Why you need it: Supports energy production, red blood cell formation, and neurological health.
Deficiency signs: Fatigue, brain fog, irritability, or tingling in hands/feet.
Recommended form: Methylcobalamin or cyanocobalamin — sublingual or spray for best absorption.
2. Vitamin D3 (Vegan-Friendly)
Why you need it: Boosts immunity, mood, and bone strength.
Most vegans are low due to limited sun exposure or darker skin tones.
Recommended form: Vegan D3 (from lichen), ideally paired with K2 for calcium absorption.
3. Omega-3 Fatty Acids (EPA/DHA)
Why you need it: Brain health, hormone balance, joint and heart protection.
Plant-based sources like flax or chia don’t provide enough DHA/EPA.
Recommended form: Algae oil capsules (look for 300–500mg daily EPA/DHA combined).
4. Iron (Non-Heme or Chelated)
Why you need it: Prevents anemia, supports healthy oxygen flow, energy levels.
Watch for: Heavy periods or fatigue may signal low iron.
Recommended form: Ferrous bisglycinate or plant-based iron with added vitamin C.
5. Zinc
Why you need it: Immune health, skin clarity, hormone balance.
Low zinc can show up as brittle nails, hair loss, or frequent colds.
Recommended form: Zinc picolinate or gluconate, 8–15mg daily.
6. Iodine
Why you need it: Crucial for thyroid function and metabolism.
Sea salt ≠iodine! Many plant-based diets miss this.
Recommended source: Kelp capsules or drops, or a tiny pinch of seaweed weekly.
7. Magnesium
Why you need it: Nervous system calm, sleep support, muscle recovery.
Most people are low due to soil depletion and stress.
Recommended form: Magnesium glycinate (for calming), citrate (for digestion).
8. Selenium
Why you need it: Thyroid support, antioxidant protection.
Best natural source: 1–2 Brazil nuts per day.
Supplement only if needed, usually in a multivitamin.
9. Probiotics & Digestive Enzymes
Why you need them: Gut health, nutrient absorption, reduced bloating.
Especially helpful after antibiotics, travel, or new diet changes.
Recommended form: Refrigerated probiotic (10+ strains), or fermented foods + enzyme blend with meals.
💊 Suggested Daily Combo (Simplified):
B12 (daily)
Vegan D3 + K2 (daily)
Omega-3 (daily)
Iron (as needed)
Magnesium (evening)
Probiotic (daily or every other day)
Whole food multivitamin with Zinc, Iodine, Selenium included
🌸 Final Thoughts:
You don’t need a cabinet full of pills — just a few well-chosen, high-quality supplements that support your lifestyle. Combined with nutrient-dense meals, herbs, and hydration, these can help you glow from the inside out. Always check in with a health practitioner before starting a new regimen, especially if you’re pregnant or have a medical condition.