These are the vitamins and supplements you need to consume as a vegan


Being vegan on the road isn’t always simple. While travelling you might not always get all the nutrients and vitamins your body needs. You cant simply throw all kinds of greens and powders in your blender and make a super smoothie for a breakfast boost. Instead you will have to find supplements in different kinds of food. This might be a bit more difficult being in a different country, where you are not particularly familiar with its food.  

I am currently in Bali where I experienced this exactly problem. But after lots of exploring, trying different things and having a nutritious and diverse diet I found myself feeling healthy and energised!

These are the nutrients that I made sure to have everyday, which if you want to live a healthy vegan lifestyle should do too!


Vitamin B12

Vitamine B12 is very important for your protein metabolism and the formation of oxygen-transporting red blood cells. It also plays a crucial role in the health of your nervous system.

Too little vitamin B12 can lead to anemia and nervous system damage, as well as infertility, bone disease and heart disease.

Where can I find it?

You can find it in plant based milks, soy products, breakfast cereals, nori, spirulina, chlorella and nutritional yeast.


Vitamin D

Vitamin D is a fat-soluble vitamin that helps enhance the absorption of calcium and phosphorus from your gut. It also helps your immune function, mood, memory and supports muscle recovery.

Where can I find it?

Unfortunately there aren’t any products that are high in Vitamin D. The products that contain an amount of vitamin D are mushrooms, almond milk, soy milk and tofu. However, next to the small amount you can add to your diet Vitamin D can also be made through sun exposure. Just sit in the sun for about 15 min everyday and you are most likely to have made yourself enough vitamin D for the day!


Long-Chain Omega-3s

Long-chain omega-3 fatty acids play a structural role in your brain and eyes. It also plays an important role for your brain development and preventing inflammation, depression, breast cancer and ADHD.

Where can I find it?

Plants with a high ALA content include flaxseeds, chia seeds, walnuts, hemp seeds and soybeans.



Getting enough iodine is crucial for healthy thyroid function, which controls your metabolism.

Where can I find it?

Iodine levels in plant foods depend on the iodine content of the soil. For instance, food grown close to the ocean tends to be higher in iodine.

The only foods considered to have consistently high iodine levels include iodized salt, seafood, seaweed.

Half a teaspoon (2.5 ml) of iodized salt is sufficient to meet your daily needs.



Iron is a nutrient used to make new DNA and red blood cells, as well as carry oxygen in the blood. It’s also needed for energy metabolism.

Where can I find it?

Vegans with a low iron intake should aim to eat more iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts and seeds. Iron-fortified foods, such as cereals, enriched breads and some plant milks, can further help.

Also avoiding tea or coffee with meals and combining iron-rich foods with a source of vitamin C can help boost iron absorption.



Calcium is a mineral necessary for bone and teeth. It also plays a role in muscle function, nerve signaling and heart health.

Where can I find it?

Plant sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu and fortified plant milks or juices.



Zinc is a mineral crucial for metabolism, immune function and the repair of body cells.

Where can I find it?

To maximize your intake, eat a variety of zinc-rich foods throughout the day. These include whole grains, wheat germ, tofu, sprouted breads, legumes, nuts and seeds.

Soaking nuts, seeds and legumes overnight, eating enough protein and consuming fermented foods such as tempeh and miso also seems to boost absorption.




Wherever you are you might have to go explore a little to find the right food but by knowing exactly what kind of products you are looking for it makes things a lot easier! Your body will be thanking you in the long term!


What do you think?