Core Daily Supplements
Take year-round unless noted. These address nutrients reliably lacking in plant-only diets.
Vitamin B12 (cyanocobalamin)
✔ Essential
★★★★★ Consensus
25–100 µg daily · or 2,000 µg once a week
Plant foods don't reliably provide B12. A shortfall causes nerve damage and anaemia that may become permanent. Every major nutrition body — DGE, Vegan Society, AND — recommends supplementing unconditionally.
Vitamin D3 (from lichen — vegan)
✔ Essential Oct–Mar
★★★★☆ DGE guideline
20 µg (800 IU) daily · October – March minimum · year-round if little sun
German latitudes mean almost no UVB for skin synthesis in winter months. Even in summer, indoor lifestyles leave many people short. Lichen-derived D3 is the vegan-safe form.
Iodine (potassium iodide)
✔ Essential
★★★★☆ High deficiency risk
100–150 µg daily · or use iodised salt consistently
Germany is an iodine-poor region, and studies consistently show vegans are at the highest risk of falling short. Thyroid function depends on adequate iodine throughout life.
Algal Omega-3 (EPA + DHA)
✔ Recommended
★★★☆☆ Moderate evidence
250–500 mg EPA+DHA daily
The body converts very little ALA (from flaxseed or walnuts) into EPA and DHA. Algae is the original source fish get it from — no fish needed. Clearly raises blood omega-3 levels; cardiovascular outcome evidence is moderate.
Situational Supplements
Check your diet or bloodwork first. Don't supplement blindly.
Selenium
Check diet
WhenLow-selenium German soil affects most plant foods
Dose1–2 Brazil nuts daily · or 50 µg supplement
⚠ Stay under 255 µg/day (EFSA upper limit). Selenium is toxic in excess — Brazil nuts vary widely in content.
Calcium
Check diet
WhenIntake below ~800 mg/day from food
Dose250–500 mg
Prioritise fortified plant milk, tofu set with calcium salts, and greens. Food sources absorb better than supplements.
Iron
Blood test first
WhenFerritin confirmed low by a doctor
DoseAs directed by your doctor
⚠ Never supplement iron without a test — too much does harm. Take with vitamin C to boost non-haem iron absorption.
Zinc
Check diet
WhenLow legume, seed and whole-grain intake
Dose5–10 mg
⚠ EFSA upper limit is 25 mg/day. Phytates in plant foods reduce absorption — soaking and sprouting helps.
Creatine monohydrate
Athletes
WhenYou train strength or power
Dose3–5 g daily
★★★★★ for strength and performance. Vegans start with significantly lower muscle creatine stores than omnivores. Optional if you don't train hard.
What to Avoid
Common vegan supplement traps that don't work — or actively harm.
-
Kelp / seaweed as an iodine source — iodine content varies enormously between products and batches and can easily reach toxic levels. Use potassium iodide instead.
-
B12 from spirulina, chlorella or nori — these contain inactive B12 analogues the body cannot use, and may even block absorption of real B12. They do not count.
-
Megadose multivitamins — high-dose preformed vitamin A (retinol) is toxic over time. Generic multis also often under-dose B12 and D3 relative to what vegans actually need.
-
Unsolicited iron supplements — iron is not reliably low in vegans who eat legumes. Excess iron is pro-oxidant and damages organs. Always test before supplementing.
Annual Blood Tests
Once a year keeps you ahead of silent deficiencies. Ask your GP.
Vitamin B12
HoloTC or MMA
(most sensitive markers)
(most sensitive markers)
Vitamin D
25(OH)D
(aim ≥ 50 nmol/L)
(aim ≥ 50 nmol/L)
Iron Status
Ferritin + serum iron
Thyroid
TSH
(iodine proxy)
(iodine proxy)
Omega-3 Index
EPA+DHA % of RBC
(aim ≥ 8%)
(aim ≥ 8%)
🩺 Special cases: If you are pregnant, breastfeeding, taking medication, or have a thyroid or kidney condition — speak to your doctor before starting any supplement. Doses above apply to healthy adults only.
📋 About this guide: All doses stay well within EFSA's established upper limits. Nutrient needs vary between individuals. This page is educational information, not medical advice. Sources: Deutsche Gesellschaft für Ernährung (DGE), European Food Safety Authority (EFSA), Academy of Nutrition and Dietetics (AND), The Vegan Society.