The National Institutes of Health (NIH) reports that approximately one-third of Americans use multivitamins. These supplements, which combine a variety of vitamins and minerals, are commonly taken to prevent or correct nutrient deficiencies. There is no standard regulatory definition for multivitamins or multimineral (MVM) supplements, meaning there is no set guideline on the nutrients they must contain or their quantities. As a result, these products can vary significantly in composition. Often referred to as multis or multiples, the specific combinations and levels of vitamins, minerals, and other components in these supplements are determined by the manufacturers.
Why should vegans consider taking a multivitamin?
A vegan diet is rich in many nutrients, yet it might not provide adequate amounts of certain essential nutrients, such as vitamin B12, iron, calcium, and vitamin D. These nutrients play critical roles in the body. Deficiencies in these nutrients can lead to serious health problems, including anemia, weakened bones, and impaired immune function. Consequently, vegans should consider taking a multivitamin to ensure they are receiving these important nutrients to support overall health.
What vitamins are found in multivitamins?
In the following table, we provide a detailed overview of key vitamins commonly included in multivitamins and as stand-alone supplements. This guide aims to help you understand how these essential nutrients contribute to overall wellness.
Vitamins | Benefits |
Biotin | Essential for gene regulation and cell signaling. Deficiencies can lead to hair loss, dermatitis, and rash around the eyes/mouth. |
Boron (boron citrate) | Provides benefits for reproduction and development, calcium and insulin metabolism, and brain function. |
Calcium (calcium carbonate) | The most abundant mineral in the body, important for bone health and osteoporosis prevention. |
Choline (choline bitartrate) | Needed to produce neurotransmitters, important for early brain development. |
Chromium | A trace element that can help in metabolism. Excess levels can be harmful to the skin, eyes, blood, and respiratory system. |
Copper | Essential mineral that is a cofactor for various enzymes and provides protection against oxidative damages. |
Folate (folic acid) | Essential for DNA synthesis and metabolism of amino acids. Prevents anemia. |
Inositol | A sugar alcohol that helps with insulin regulation, especially beneficial for women with PCOS. |
Iodine (from kelp) | Regulates thyroid hormones, needed for various biochemical reactions in the body. |
Important for carrying oxygen throughout the body to prevent anemia, fatigue, and weakness. Commonly measured by hemoglobin levels. | |
Lutein | Shows several benefits, especially for eye health. |
Magnesium | Required for energy production, development of bone, and synthesis of DNA and RNA. Severe deficiency can cause mineral imbalances, leading to seizures, abnormal heart rhythms, and personality changes. |
Manganese | Plays a role in blood clotting and hemostasis. |
Selenium | Essential for reproduction, thyroid hormone regulation, DNA synthesis, and increased response to infection. |
Vitamin A (beta carotene) | Important for preventing vision loss and boosting the immune system. |
Vitamin B1 (thiamine mononitrate) | Plays a big role in energy metabolism, crucial for growth, development, and function of cells. |
Essential for red blood cell formation, nerve function, and DNA synthesis. Prevents anemia, fatigue, and neurological problems. | |
Vitamin B2 (riboflavin) | Plays a major role in the metabolism of fats, drugs, and steroids. |
Vitamin B3 (niacinamide) | Required for metabolic processes that convert carbs, fats, and proteins into ATP (energy for cells). |
Vitamin B5 (d-calcium pantothenate) | Helps with fatty acid synthesis and prevents insomnia and irritability. |
Vitamin B6 (pyridoxine) | Responsible for metabolism of protein, carbs, and lipids, and aids cognitive development. |
Vitamin C (ascorbic acid) | Acts as an important antioxidant and helps with immune function. Lack of vitamin C can cause scurvy. |
Vitamin D2 (ergocalciferol) | Important for calcium absorption and bone health, helps prevent rickets in children and osteomalacia. |
Maintains healthy bones and immune function by facilitating the absorption of calcium and phosphorus in the body. | |
Vitamin E (d-alpha-tocopheryl) | Involved in immune function and gene expression, has great antioxidant activity. |
Zinc (zinc oxide) | Helps with baby’s development during pregnancy and childhood, responsible for wound healing and DNA synthesis. |
VeganMed Pharmacist Recommended Multivitamin
We are proud to have a certified animal-free multivitamin: Terraseed's The Complete Multivitamin for Vegans, which features 100% biodegradable packaging! Terraseed is committed to creating sustainable and ethical supplements. Alongside their innovative products, they partnered with the Animal Save Movement to advocate for clearer labeling of animal-derived ingredients in supplements. For more information on this initiative and how you can get involved, visit the Transparent Label Campaign's website.
Other Available Animal-Free Multivitamin Options
Alongside Terraseed, here are other animal-free multivitamins. We have verified that these products do not contain any animal-derived ingredients:
Conclusion
Multivitamins are a valuable supplement for anyone looking to ensure they receive all the necessary nutrients for optimal health. When selecting a multivitamin, it's important to look for a comprehensive mix of essential vitamins and minerals and to read labels carefully to choose a product that meets your needs. This can help prevent potential health issues like anemia or osteoporosis. While multivitamins offer numerous benefits, always consult with your healthcare provider to tailor supplementation to your specific health requirements.
Co-authored by: Trisha Singh and Salma Farah
Disclaimer: The product and/or information provided on VeganMed is of a general nature and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. We do not lab test the products to confirm that they are free from animal ingredients, and it is possible that the formulation and ingredients could have changed. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or product. The information provided in this post is accurate and up to date as of the date it was written. However, please note that circumstances and facts may change over time, and new information may become available that could alter the accuracy or relevance of the content. We encourage readers to verify and cross-reference any information provided here with trusted sources or consult relevant professionals for the most current and accurate updates.
Looking for certified and verified animal-free products?
Thank you for your awareness and concern for animal-derived ingredients!
As a reminder, please comment on our FDA Citizen Petition, requesting clear labeling of animal-derived ingredients in medications. Together, we can make a difference.
If you have any further questions about ingredients in your medicines and supplements, feel free to reach out to the VeganMed team!
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