Vitamins and Minerals Every Vegan Should Include in Their Diet

Vitamins and Minerals Every Vegan Should Include in Their Diet

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Ever wonder if you’re getting the right supplements as a vegan? With the right foods, your body can pull nutrients that it needs to be strong and healthy. But by omitting these foods, such as milk, as vegans do, it can be challenging to reach the level of recommended vitamins and minerals in your diet. That’s where MaryRuth Organics comes in! We have a wide variety of nighttime and morning minerals and vitamins for vegans that support your body and promotes healthy living. Here are a few supplements that every vegan should consider adding to their daily routine.


There have been several studies done that show vegetarians and vegans have a higher risk of vitamin B12 deficiency, especially for those who aren’t taking a daily vitamin. When there is a deficiency of vitamin B12, this could lead to anemia, nervous system damage, infertility, bone disease, and heart disease. However, with the recommended dose of 2.4 mcg per day, it could enhance bodily processes, such as protein metabolism, and forming oxygen-transporting red blood cells.

Vitamin D

Vitamin D works to help absorb calcium and also helps with your body’s immune function, mood, memory, and muscle recovery. Many foods that are high in vitamin D (eggs, tuna, salmon, and milk) are foods that vegans don’t include in their diet. The recommended dose for adults is 15 mcg per day, but some say that your body actually needs much more than this. And since sitting in the sun isn’t the best way to get your vitamin D, a supplement can fill in those gaps.


Vitamins For VegansThe recommended dose of zinc is 8-9 mg per day for adults and this will help with your body’s metabolism, immune function, and the repair of your body’s cells. If your body isn’t getting enough of this vitamin, hair loss, diarrhea, and slowed wound healing could develop. Zinc is actually hard to find in many plant foods, so it’s even more important for you to add this vitamin for vegans into your routine. Foods that can help with zinc absorption are whole grains, tofu, legumes, nuts, and seeds.


In order to promote bone and teeth health, calcium is an essential mineral that also helps muscle function, nerve signaling, and heart health. The recommended dose is 1,000 mg per day for adults, but some studies still find that vegans don’t get enough calcium. Stock up on bok choy, kale, turnip greens, broccoli, and chickpeas to add more vegan friendly calcium to your diet. Or try a multivitamin for vegans that includes calcium.

Vegan Liquid Morning Multivitamin

From MaryRuth Organics, this vegan, gluten free, wheat free, dairy free, and all organic multivitamin includes all of these vitamins and minerals, and more. Get all of your daily vitamins, minerals, antioxidants, amino acids, and 100 percent of your recommended D3 dosage. The raspberry flavored liquid multivitamin tastes great, can be used for both adults and children, and will help improve your mood, skin tone, and help improve strength

Shop at MaryRuth Organics today for vitamins for vegans, organic eye creams, probiotics, plant-based protein powder, and even probiotics for your pets!

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