Vegans do not need a plethora of supplements as often claimed in the media. The main essential supplements are vitamin B12, which is important for nerve health, DNA, red blood cells, immunity, and mood regulation, and vitamin D, which is necessary for bone health and absorption of calcium. Other nutrients like calcium, iodine, omega-3, selenium, and zinc can typically be obtained from a balanced vegan diet rich in whole grains, pulses, nuts, seeds, and greens.

It is recommended to take a B12 supplement, preferably 50μg daily or 2,000μg weekly, and consider a 10μg daily vitamin D supplement from October to March in the UK. Brazil nuts can provide selenium needs, while ALA omega-3 can be sourced from flaxseed oil, walnuts, or chia seeds. Overall, a well-rounded vegan diet can supply all essential nutrients and may even help reduce the risk of obesity, diabetes, heart disease, and cancer.