There’s no doubt about it;  vegan diets have been shown to produce better health outcomes than other standard diets. That doesn’t mean, however, that vegans are in the clear when it comes to perfect nutrition. In fact, there are many key nutrients that vegans can easily miss if their diets aren’t carefully diversified. We’ve compiled a list of some of the most important vegan nutrients and where they can be found both in the grocery store and in 100% pure vegan supplement form.

Vegan Vitamin D3

Often called “the sunshine vitamin,” vitamin D is most commonly obtained through exposure to sunlight, though not everyone synthesizes and processes vitamin D the same. Especially in colder climates and colder months, it’s important to ensure that your diet includes vitamin D-rich foods or a quality vegan supplement. Not only does vitamin D help build stronger bones and assist in strengthening our immune systems, but emerging research also suggests that this vitamin may be key in predicting better COVID-19 outcomes. Get your recommended daily allowance of this vital nutrient from fortified vegan foods and some mushrooms grown in sunlight. You can also find this vitamin in its most bioavailable form in our vitamin D3 softgels, sprays, gummies, and chewable tablets.

Vegan Vitamin B12

Vitamin B12 helps regulate your nervous system and assists in the production of red blood cells. Being deficient in this vitamin can lead to anemia, weakness, and fatigue, but B12 can’t be reliably obtained purely from a varied plant-based diet of whole foods, fruits, and vegetables alone. The only reliable sources of this vitamin for vegans are foods fortified with B12, though vegans can get a small portion of their recommended daily allowance from nutritional yeast products and nori. If you’re worried that you’re lacking in B12, you should definitely look into a purely vegan B12 supplement. 

Vegan Vitamin K2

This vitamin is often left out of the common lexicon of popular vitamins and minerals, but its importance can’t be ignored. There are many speculative benefits of Vitamin K2, but one thing is certain: this vitamin is essential in the metabolism of calcium, helping activate calcium-binding proteins that are central to building strong bones. This is just one of the reasons that we’ve paired this powerhouse vitamin with D3 in our D3 + K2 spray and with D3 and calcium in our new capsule supplement, Synergistically Vegan. Vitamin K2 is another nutrient that is tricky to come by in great quantities in a vegan diet outside of vegan supplements, but it can be found in many fermented foods. 

Vegan Calcium

Most of us are well aware that calcium is essential for strong, healthy bones and teeth. Lesser-known, however, is that your heart, muscles, and nerves also need calcium in order to function optimally. Vegans can find this nutrient in fortified foods, but also in leafy greens, sesame seeds and tahini, and dried fruits such as raisins, prunes, figs, and dried apricots. For this mineral to have an optimal effect on the strength of your bones and teeth, it’s best if it’s accompanied by vitamins D3 and K2 as it is in Synergistically Vegan.

Be confident in the health benefits of your vegan diet! But don’t forget to check on your intake of these essential nutrients as well. They’re paramount to a truly healthy, balanced vegan life.

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