While well-planned vegan diets can fulfil your nutritional needs, those deficient in specific vitamins, minerals and nutrients may not find them through diet and fortified foods alone. Especially true for vitamin B-12, vitamin D and BCAAs, vegan supplements may enable those who follow a plant-based diet to meet their dietary recommendations. With that said, it is always best to consult a healthcare professional before buying vegan supplements online or incorporating a vegan protein powder into your daily routine.

• Vitamin B-12 supplements

You should consume vitamin B-12 vegan supplements if you follow a rigid plant-based diet. This vitamin is primarily present in animal products (such as meats, dairy and eggs) and plays a massive role in forming red blood cells. It also helps metabolise protein and supports a healthy nervous system. Those deficient in vitamin B-12 can experience fatigue, weakness, anemia and nervous system damage. Due to the increased hemolysis caused by impaired red blood cell formation, some are also at risk of experiencing symptoms like jaundice, peripheral neuropathy, glossitis, diarrhoea, headaches, and neuropsychiatric disturbances (1).

While vegetarians have several options to reap the benefits of B-12, vegans are more limited in what they can consume. That’s why a supplement with fortified nutritional yeast is great to incorporate into a vegan diet. Nutritional yeast can boost energy levels, support immunity and improve glucose sensitivity (2, 3).

• Protein supplements

Vegan protein powders can supply the body with essential nutrients, vitamins, minerals, fibre and amino acids it needs to support optimal protein synthesis to promote muscle growth and repair (4). While many protein supplements are made from whey, plant protein powder alternatives are available. Commonly derived from brown rice, soy, hemp, and pea, Elite Supplements offers a wide range of nutrient-dense vegan protein powders that support exercise and recovery. Easy to digest with no hidden nasties or artificial ingredients, our products ensure you can successfully build lean muscle and supercharge exercise recovery.

• BCAA supplements

Branched Chain Amino Acids are the building blocks of protein and muscle growth. The nine essential amino acids the body needs are found in animal products, so those who follow a plant-based diet should ingest a BCAA vegan supplement. Regularly consuming BCAA supplements will help relieve muscular fatigue, increase the body’s anabolic response to exercise and support optimal post-exercise recovery (5).

• Vitamin D supplements

While vitamin D deficiency is common, plant-based products such as soy milk may be fortified to provide an adequate source of this essential vitamin (6). Those at risk of low bone mineral density or vitamin D deficiency should incorporate a supplement into their diet.

A few key vitamins and minerals are of particular concern for vegans. These include vitamin B-12, calcium, iron, and vitamin D. In general, vegans should be mindful of their nutritional needs and ensure they are consuming key vitamins and minerals — so taking a daily multivitamin or vegan supplement can help. Additionally, eating various nutrient-rich foods containing fortified ingredients will help boost your nutrient intake. If you follow a plant-based diet and are a fitness enthusiast, you may also benefit from a plant or vegan protein powder.