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Writer's pictureMia At Green Corner

Nutrition for Plant Based Eaters

The Fun Guide to Plant-Based Supplements: Keep Your Body Thriving!

Eating a plant-based diet is all about feeling amazing, nourishing your body, and doing good for the planet. But, while fruits, veggies, grains, and legumes are packed with nutrients, sometimes you need a little extra boost to make sure you’re getting everything your body needs. That’s where supplements come in! Let’s chat about which vitamins and minerals might need a little extra attention and how to keep things simple, fun, and super healthy.


1. Vitamin B12: Your Brain's BFF

If you’re plant-based, vitamin B12 is your first supplement superstar! This is the one vitamin you won’t find in plant foods (unless you’re snacking on some soil, but let’s not). B12 keeps your brain sharp and your energy up. Since it’s usually found in animal products, plant-based eaters need to supplement or grab it from fortified foods.


How to get it:

  • Take a B12 supplement (easy to find in tablets, drops, or sprays)

  • Eat foods like fortified plant milks or cereals

  • Sprinkle some B12-rich nutritional yeast on your pasta or popcorn


B12 supplements are essential, even if you're eating fortified foods. It’s the only way to be sure you’re getting enough!


2. Vitamin D: Catch the Sun... or a Supplement

We all know vitamin D as the “sunshine vitamin,” but if you’re not soaking up enough rays, you might need a supplement—especially in the winter. Vitamin D is key for bone health, mood, and keeping your immune system strong. Most natural sources are animal-based, but don’t worry, plant-based options are here to help!


How to get it:

  • Take a vitamin D supplement (look for vegan D3 made from algae)

  • Drink fortified plant milks or juices

  • Spend some time outdoors in the sunshine when you can!


3. Omega-3s: Brain Fuel from the Sea (Sort Of)

Omega-3 fatty acids are essential for your brain and heart, but they’re tricky to get from plants alone. You might have heard that flaxseeds and chia seeds are great sources, but those provide ALA (a type of omega-3). Your body has to work extra hard to turn that into the more powerful omega-3s, EPA and DHA, which are found in fish.

But no worries, there’s a plant-based solution!


How to get it:

  • Take an algal oil supplement (yep, fish get their omega-3s from algae, so let’s go straight to the source!)

  • Eat ground flaxseeds, chia seeds, walnuts, and hemp seeds for ALA

  • Or use the Complement multinutrient that gets it from algae! No fishy aftertaste. Score!


4. Vitamin K2: The Bone Buddy

You’ve heard of vitamin K, but did you know there’s a specific type called vitamin K2 that’s important for bone and heart health? K2 helps direct calcium where it’s needed (your bones!) and away from places it shouldn’t go (your arteries). While K1 is abundant in leafy greens, K2 is mostly found in animal products, making supplementation a good idea for plant-based eaters.


How to get it:

  • K2 supplements (look for MK-7, a form made from natto or other fermented foods)

  • Some plant-based K2 supplements are available, often derived from natto or algae


K2 keeps your bones strong and your heart happy!


5. Iron: Keep Your Energy Up

Feeling a little sluggish? You might need more iron! Plant-based sources of iron (like lentils and spinach) are great, but they’re a little tougher for your body to absorb than the iron in animal products. Pairing them with vitamin C (think citrus or bell peppers) helps boost absorption, but sometimes a supplement is a good idea if your levels are low.


How to get it:

  • Take an iron supplement (check with your doctor to see if you need one)

  • Enjoy iron-rich foods like beans, tofu, and leafy greens


Pro tip: sip on some orange juice with your iron-rich meal to help your body soak it all in!


6. Calcium: For Strong Bones

Calcium is famous for keeping your bones strong and healthy. While plant-based foods like tofu, leafy greens, and fortified plant milks are rich in calcium, some plant-based eaters don’t always get enough.


How to get it:

  • Take a calcium supplement if needed (calcium citrate is a good choice)

  • Load up on fortified plant milks, broccoli, almonds, and collard greens


No need to worry about dairy when you’ve got all these yummy plant-based sources of calcium to keep your bones happy!


7. Magnesium: The Relaxation Mineral

Magnesium is a powerhouse for muscle relaxation, sleep, and nerve function. It’s found in plenty of plant-based foods, but stress, certain medications, or digestive issues can deplete your magnesium levels.


How to get it:

  • Magnesium supplements (magnesium glycinate is gentle on the stomach)

  • Foods like spinach, pumpkin seeds, almonds, and dark chocolate


Snack on some dark chocolate and almonds for a magnesium-rich treat!


8. Zinc: Immune System Supporter

Zinc is crucial for your immune system and metabolism, and while it’s found in plant foods like chickpeas, pumpkin seeds, and cashews, it’s not absorbed as easily from plants as it is from animal products. You may need to up your intake or take a supplement, especially during cold and flu season.


How to get it:

  • Take a zinc supplement if needed

  • Snack on pumpkin seeds, nuts, and whole grains


Zinc is your immune system’s best friend, so keep it strong and ready to fight off anything that comes your way!


9. Iodine: For a Happy Thyroid

Your thyroid loves iodine, but it can be tricky to get enough without fish or dairy in your diet. You’ll find iodine in sea vegetables (like seaweed) and iodized salt, but if seaweed isn’t your thing, a supplement can help keep your thyroid in check.


How to get it:

  • Take an iodine supplement if necessary

  • Sprinkle a bit of iodized salt or add seaweed to your meals


Your thyroid will thank you for keeping things balanced!


10. Selenium: Small but Mighty

Selenium is a trace mineral that supports thyroid function, immune health, and even helps prevent cell damage. Brazil nuts are the best plant-based source, but if you don’t eat them often, you might want to supplement.


How to get it:

  • Selenium supplements

  • Just one Brazil nut a day gives you all the selenium you need!


11. Protein: Muscle Power

While most people get enough protein on a plant-based diet from beans, lentils, tofu, and grains, those with higher protein needs (like athletes) might find it helpful to add a protein supplement into the mix.


How to get it:

  • Use a plant-based protein powder made from peas, hemp, rice or nuts and seeds

  • Enjoy high-protein foods like tempeh, chickpeas, quinoa, and black beans


Wrapping It Up

A well-planned plant-based diet is full of nutrients but adding a few key supplements can help make sure you’re getting everything you need to feel your best. From brain-boosting B12 to bone-supporting K2 and magnesium for relaxation, these supplements are your allies on your plant-powered journey.


Stay nourished, stay balanced, and enjoy the delicious world of plant-based eating!


Adding Complement Essential Multivitamin to my daily routine has been a total game-changer! Designed especially for plant-based folks, it’s all about giving you exactly what you need—no extras, just pure and clean ingredients. The DHA/EPA Omega-3s are sourced from algae (not fish!), so you get all the benefits without any fishy aftertaste. Plus, the protein powder ? Delicious! And with 30 full servings in every package, there's no sneaky packaging.


Check out the ingredients list, and you'll see there’s nothing ultra-processed here. Their commitment to sustainability also makes me feel great about choosing their products. Use code "PlantNutrition" for 15% off your order!


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