A vegan supplement contains no animal ingredients at all: not in the active nutrients, and not in the capsule, coating, colour or fillers. Watch for gelatin capsules, vitamin D3 made from sheep's wool grease (lanolin), fish oil, shellac, carmine and lactose. The supplements most vegans actually need are vitamin B12 above all, and often vitamin D, iodine, omega-3 from algae and, for some people, iron. An independent vegan label is the quickest way to check.
Key facts: vegan supplements
- Vitamin B12 is the one nutrient a vegan diet cannot provide reliably without fortified foods or a supplement. The Swiss Federal Food Safety and Veterinary Office (FSVO/BLV) recommends a B12 supplement for vegans.
- The EFSA adequate intake for vitamin B12 is 4 µg a day for adults. Supplement B12 is made by bacterial fermentation, so it is vegan by nature.
- Vitamin D3 is usually made from lanolin; vegan options are vitamin D2 from yeast or fungi and vitamin D3 from lichen.
- The EPA and DHA in vegan omega-3 supplements come from microalgae, the same source fish get them from.
- In the EU, "vegan" on a food label has no binding legal definition yet; labels such as the Vegan Society's Vegan Flower or the V-Label set their own published standards.
What makes a supplement vegan?
A supplement is vegan when no ingredient, processing aid or packaging component in contact with the product comes from an animal. Most vitamins and minerals are made synthetically, by fermentation or from minerals, so the active nutrients are rarely the problem. The animal-derived parts usually hide in the forms, the shell and the "other ingredients" line.
| Ingredient | Usual animal source | Vegan alternative |
|---|---|---|
| Gelatin (capsules, soft gels) | Pig or cattle skin and bones | Tablets, or capsules made from cellulose (HPMC) or pullulan |
| Vitamin D3 (cholecalciferol) | Lanolin from sheep's wool | Vitamin D2, or vitamin D3 from lichen |
| Omega-3 (EPA, DHA) | Fish oil, krill oil | Microalgae oil |
| Shellac (glaze, E904) | Secretion of lac insects | Plant-based coatings |
| Carmine (colour, E120) | Cochineal insects | Plant colours, or no colour |
| Lactose (filler) | Milk | Plant-based fillers such as cellulose |
| Collagen, glucosamine, chondroitin | Animal skin, shellfish, cartilage | No direct vegan equivalent; some glucosamine is made by fermentation |
| Stearates (flow agents) | Can be animal or plant fat | Plant-sourced stearates, stated by the maker |
"Vegetarian" is not the same. A vegetarian product may contain lactose, beeswax or vitamin D3 from lanolin, because these come from living animals. If you avoid all animal products, look for the word vegan, not vegetarian.
How can you tell if a supplement is vegan?
Start with the full ingredient list, including the capsule and coating. Then look for an independent vegan label. The Vegan Society's trademark, for example, requires that the product contains no animal ingredients or by-products, that the company does not test it on animals or have it tested on animals, and that no animal-derived genes or GMOs are used. If a label just says "plant-based" or "natural", ask the manufacturer: neither term guarantees a vegan product.
Which supplements do vegans need?
Vegans need vitamin B12 in every case, and depending on diet, sun exposure and life stage, often vitamin D, iodine and omega-3 as well. Iron, zinc, calcium and selenium are worth checking, but food covers them for many people. Our guide to plant-based supplements and how to choose them goes through each nutrient in more depth.
| Nutrient | Why vegans should pay attention | Vegan sources |
|---|---|---|
| Vitamin B12 | Plant foods contain no reliable amounts | Supplement or fortified foods (plant drinks, cereals, yeast flakes) |
| Vitamin D | Few foods contain it; skin production is low from about October to March north of the Alps | Sunlight, vitamin D2 or lichen D3 supplements, fortified foods |
| Iodine | Dairy and fish are major sources in mixed diets | Iodised salt; seaweed varies hugely and can be far too high |
| Omega-3 (EPA, DHA) | Plants provide only ALA, which the body converts poorly | Microalgae oil; ALA from linseed, walnuts, rapeseed oil |
| Iron | Plant (non-haem) iron is absorbed less well | Pulses, wholegrains, seeds, eaten with vitamin C-rich foods |
| Calcium | No dairy | Calcium-set tofu, fortified plant drinks, calcium-rich mineral water, kale |
Why B12 comes first
The body stores vitamin B12 for years, so a shortfall can develop slowly and go unnoticed. Vitamin B12 contributes to normal red blood cell formation and to the normal function of the nervous system. Because absorption through the gut's intrinsic factor is limited per dose, vegans usually rely on either a small daily amount or a larger dose a few times a week. An occasional B12 blood test is sensible. Read more in our guide to vitamin B12 needs and deficiency signs.
Iron on a vegan diet
Iron contributes to the normal formation of red blood cells and haemoglobin. Vegans often eat as much iron as meat-eaters, but plant iron is absorbed less efficiently. Vitamin C in the same meal increases non-haem iron absorption, while tea and coffee with meals reduce it. Only take extra iron if a blood test shows you need it. Our article on iron for women and men covers food sources in detail.
Are vegan supplements as good as non-vegan ones?
For most vitamins and minerals, yes: the nutrient is chemically identical whether the capsule around it is gelatin or cellulose. Vitamin B12, vitamin C, the B vitamins, zinc, iron and magnesium are produced the same way for vegan and non-vegan products. The real differences lie in a few forms:
- Vitamin D2 or D3: both raise vitamin D levels. A meta-analysis found that D3 raised blood levels of 25-hydroxyvitamin D more effectively than D2, so vegan D3 from lichen is an option if your doctor recommends a higher dose.
- Omega-3: algae oil provides EPA and DHA directly, as fish oil does; plant ALA alone does not replace them.
- Absorption: how well a nutrient is taken up depends on its form, the dose and the meal, not on whether the product is vegan. Our article on bioavailability of supplements explains what affects absorption.
How to choose a vegan supplement
- Check the whole label: active ingredients, capsule, coating, colours and fillers.
- Look for an independent vegan label rather than self-declared terms such as "plant-based".
- Compare doses with your needs: amounts and % of the nutrient reference value (NRV) per daily serving should be printed clearly.
- Add up all your products: vitamin D, vitamin A, iron, zinc, selenium and iodine are the nutrients most often doubled up.
- Read the claims: authorised wording such as "contributes to the normal function of…" is a good sign; promises to cure or reverse disease are not permitted on foods.
Sanbera's vegan formulas: what is inside
All four Sanbera formulas are vegan, made in Switzerland, gluten-free and without added sugar, and they carry the Vegan Society's Vegan Flower. They are tablets, so there is no gelatin capsule. The Daily Essential formulas use vitamin D2 (ergocalciferol), which is made without animal sources. The plant extracts (acerola, black elderberry, guarana, cranberry, bilberry, red grape and caffeine-free green tea) are listed as ingredients only.
The nutrients that matter most for vegans, per daily serving of 3 tablets:
- Daily Essential Women: vitamin B12 1.88 µg (75% NRV), vitamin D 3.22 µg (64% NRV), iodine 37.5 µg (25% NRV), iron 7 mg (50% NRV), zinc 2.5 mg (25% NRV), calcium 120 mg (15% NRV), selenium 12.5 µg (23% NRV).
- Daily Essential Men: vitamin B12 1.88 µg (75% NRV), vitamin D 3 µg (60% NRV), iodine 37.5 µg (25% NRV), iron 3.5 mg (25% NRV), zinc 4 mg (40% NRV), calcium 120 mg (15% NRV), selenium 12.5 µg (23% NRV). It also contains guarana, a source of caffeine.
In the authorised wording, vitamin B12 contributes to normal red blood cell formation, vitamin D and calcium contribute to the maintenance of normal bones, iodine contributes to normal thyroid function, and vitamins A, C, D, B6, B12, folate, iron, zinc and selenium contribute to the normal function of the immune system.
To be clear about the limits: 1.88 µg of B12 does not reach the EFSA adequate intake of 4 µg on its own; with Nightly Reload in the evening, the total is 3.76 µg. Neither formula contains omega-3, and the vitamin D amount is a moderate top-up, not a high-dose product. How Daily Essential and Nightly Reload compare is set out in Daily Essential vs Nightly Reload.
If you are pregnant, breastfeeding, take regular medication or are bringing up children on a vegan diet, plan your supplements with your doctor or a qualified dietitian.
Frequently asked questions
What supplements do vegans need?
Every vegan needs a reliable source of vitamin B12, from a supplement or fortified foods. Many also benefit from vitamin D in winter, iodine if they do not use iodised salt, and omega-3 from algae oil. Iron, zinc, calcium and selenium are worth checking with a balanced diet first and a blood test where needed, rather than supplementing by default.
Are all supplements vegan?
No. Many supplements contain gelatin capsules, vitamin D3 from lanolin, fish oil, shellac, carmine or lactose. Even when the vitamins themselves are synthetic or fermented, the capsule, coating or filler can be animal-derived. Read the full ingredient list and look for an independent vegan label to be sure.
Is vitamin B12 in supplements vegan?
Yes. The vitamin B12 in supplements and fortified foods is produced by bacteria in fermentation, not taken from animals, so the nutrient itself is vegan. Whether the finished product is vegan depends on the other ingredients, such as the capsule. Common forms are cyanocobalamin and methylcobalamin.
Do vegan supplements work as well as non-vegan supplements?
For most vitamins and minerals, yes, because the nutrient is identical whatever the capsule is made of. Differences come from specific forms: research suggests vitamin D3 raises blood levels more effectively than D2, and only algae oil provides EPA and DHA in vegan form. Dose, form and taking it with a meal matter more than the vegan label.
Is vitamin D3 vegan?
Usually not. Most vitamin D3 is made from lanolin, a grease from sheep's wool. Vegan vitamin D3 made from lichen is available and is labelled as such. Vitamin D2, made from yeast or fungi, is vegan by nature. If a product does not state the source of its vitamin D3, assume it is lanolin.
Sources
- Swiss Federal Food Safety and Veterinary Office (FSVO/BLV): Need for food supplements: only in certain life situations
- The Vegan Society: Vegan trademark standards
- National Institutes of Health, Office of Dietary Supplements: Vitamin B12, Health Professional Fact Sheet
- National Institutes of Health, Office of Dietary Supplements: Omega-3 Fatty Acids, Health Professional Fact Sheet
- Tripkovic L. et al. (2012), American Journal of Clinical Nutrition: Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis
- EUR-Lex: Regulation (EU) No 1169/2011 on food information to consumers
This article is for general information and does not replace advice from a doctor or pharmacist. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.