Tag

vegan-friendly

Health & Beauty, Life & Style

The Best Vegan Vitamins To Support Your Natural Health

If you are looking for the best vegan vitamins to support your health, then I’ve got your back. From the best vegan-friendly multivitamins that work. All the way through to vegan vitamin B12, vitamin D, omega 3 oil, and folic acid. Look out for plastic-free and zero-waste packaging on many of these brands.

Eating a balanced diet, with a healthy mix of fruit and vegetables and other important nutrients, is undoubtedly the best way to get all the vitamins and minerals you need.

A vegan diet can indeed be very healthy. However, your diet won’t automatically be healthier if you cut out meat and dairy. Like everyone, vegans need to make sure they:

  • eat at least 5 portions of a variety of fruit and vegetables every day.
  • incorporate starchy carbohydrate, such as potatoes, bread, rice, or pasta.
  • add dairy alternatives, such as soya drinks and yoghurts.
  • eat some beans, pulses, and other proteins.
  • and choosing unsaturated oils and spreads, and eat them in small amounts.

Vegans particularly need to ensure they get enough calcium, iron, and vitamin B12 in their diet. However, sometimes we may need a bit of extra support. If you do need that bit of support getting the vitamins that you need as a vegan, then you may need to think about supplements. Your doctor will be able to advise you if you need to add supplements to your diet, and what those supplements should be.

Thankfully, it isn’t hard to find vegan supplements that help support your health without compromising your vegan ethics and values.

The Best Vegan Friendly Vitamins In 2021

Image of vitamin tablets lying on a wooden table with a blue text box that says the best vegan friendly vitamins to support your health.

I’ve rounded up some of my favourite vegan vitamins, covering a range of different deficiencies and concerns. And eco-friendly credentials are also important. Therefore, I’ve specifically looked for the brands that give back, or have considered their packaging. From the vitamins that come in glass jars with metal lids. To the vitamins that come in cardboard packing. To those that come in recycled ocean plastic containers or slimline packaging.

In order to help support the running costs of Moral Fibres, this post contains affiliate links, denoted by *. Moral Fibres may earn a small commission, at no extra cost to readers, on items that have been purchased through those links. In the interests of disclosure, some brands have also paid to be featured in this article. This is denoted by **.

Vegan Multivitamins

Vegums vegan multivitamins in cardboard container

For a good general vegan multi-vitamin that’s both plastic-free and zero-waste, then look no further than Vegums.

Their A to Z Vegan Multivitamin is a balanced multivitamin gives you a blend of 10 vitamins and minerals. This includes B12 to support your metabolism and create healthy red blood cells, zinc to assist growth and development, and vitamin K to regulate bone metabolism and blood calcium levels.  These vitamins can help to help to fill in any nutritional gaps in your vegan, vegetarian or flexitarian regime.  

Created with all-natural colours and flavours, this sugar-free multivitamin comes in delicious, tangy raspberry flavour that will appeal to adults and children alike.

As well as being sugar-free, you won’t find any palm oil or gluten either. What’s more, all Vegums products are certified vegan by The Vegan Society. As such, they only use only plant derived ingredients, gelling agents and colourings.

To take, simply chew two raspberry flavoured gummies each day with your main meal. Children aged 3 to 12 should chew one per day, again, with their main meal.

Buy Vegums A to Z Vegan Multivitamins from Planet Organic for £29.95* for 120 gummies.

Vegan Vitamin D

BetterYou vegan vitamin D daily oral spray

Vitamin D helps support a normal immune system, aids normal muscle function, and helps maintain normal bones and teeth. There may also be a link between vitamin D deficiency and depression and seasonal affective disorder.

If you need to supplement with vitamin D, then BetterYou’s D1000 Vegan Vitamin D oral spray is a convenient way to maintain your vitamin D levels without having to swallow any pills. Simply spray the peppermint flavoured solution in your mouth once each day – either underneath the tongue or on the inside of your cheek – for best absorption.

Conveniently, BetterYou’s Vegan Vitamin D spray does not have to be refrigerated or be taken with food or at a set time of day. You simply just have to find a time that fits best with your daily routine. I keep mine in my bathroom cabinet and take it after I have cleaned my teeth in the morning.

The 15ml bottle looks small, but it delivers 100 doses – giving you 25μg (1000 IU) of vitamin D per daily serving.

Whilst the bottle is made of plastic, it is made from recycled ocean plastic for a lower carbon footprint.

Buy BetterYou’s Vegan Vitamin D Spray from TheVeganKind for £10*.

Vegan Vitamin B12

Vitamin B12 is a nutrient that helps keep your body’s blood and nerve cells healthy. Maintaining adequate vitamin B12 levels also helps prevent anemia. This is a blood condition that can make people particularly tired and lethargic.

Maintaining adequate vitamin B12 levels can be hard as a vegan. In vegan diets, vitamin B12 is only found in foods fortified with vitamin B12. This includes some fortified plant-based milks, some soy products, and some breakfast cereals. Therefore, some vegans may find they need to supplement with vitamin B12 tablets.

If you find you need a vitamin B12 supplement, then for vegan vitamin B12 try Wild Nutrition.

Wild Nutrition Food Grown Vitamin B12 Plus has been expertly formulated to support the normal function of the immune system. It also helps reduce tiredness and fatigue. Each vegan capsule contains 500mcg of vitamin B12 and 100mg of organic beetroot powder. You might be wondering why beetroot? Well, beetroot also helps support your cardiovascular and blood health.

Conveniently, these vitamins come in a plastic-free jar, with a recyclable metal lid.

Buy Wild Nutrition’s Vegan Vitamin B12 from Naturisimo for £13.50* for 30 capsules.

Folic Acid

Solgar vegan folic acid

For people trying to conceive, or who are up to 12 weeks pregnant, then taking folic acid is recommended by many health professionals. This is because folic acid is known for supporting healthy maternal tissue growth during pregnancy.

Folic acid is found naturally in some foods, such as green leafy vegetables. Meanwhile, in 2021, the UK Government announced that it will introduce the mandatory fortification of non-wholemeal wheat flour with folic acid. That being said, it can still be hard to consume adequate levels of folic acid whilst you are trying to conceive or are in early pregnancy without a supplement.

Solgar’s vegan folic acid ensures you meet your daily nutritional needs during this time when your body is working extra hard. Simply take one tablet a day for all your folic acid needs. What’s more, it comes in an amber glass jar with a metal lid for easy plastic-free recycling.

Buy Solgar Folic Acid from Cult Beauty for £5.99* for 100 tablets.

Vegan Omega 3 Fatty Acids

Healthy Yet omega 3

In a vegan diet, Omega-3 fatty acids can be found in flaxseed (linseed) oil, rapeseed oil, soya oil, and soya-based foods, such as tofu and walnuts.

If you are struggling to incorporate those into your diet, then you may want to supplement with Omega-3 oil. Whilst Omega-3 oil is traditionally derived from fish, vegan versions are derived from algae. This means you can bypass the fish completely.

Healthy Yeti’s fish-free Omega-3 soft gel capsules, for example, are completely made in the UK and are packed full of vegan Omega-3 extracted and purified from plant-based algae that are grown in purified water. These provide 250mg DHA, as well 6.25mg of EHA (the main components of Omega-3) per daily dose. This can help to maintain healthy eyes, skin, heart, and brain.

What’s more, 1% of each purchase goes to preserving the UK’s marine ecosystems. The money helps restore native oyster reefs along the coast to ensure a healthy ecosystem of oysters, algae, and clean water. Healthy Yeti works with a grassroots charity so you know your money is supporting those on the frontlines of preservation efforts.

Healthy Yeti also sell a range of other vegan supplements, including supplements to help you sleep**, and apple cider vinegar gummies**.

All of Healthy Yeti’s supplements come in lightweight pouches which greatly reduces the use of plastics and energy expended during transportation. for low-impact vegan supplements.

To take, take one to two soft gels per day, with water, and with a meal. Children can take one soft gel.

Buy Healthy Yeti’s Fish-Free Omega-3 directly from Healthy Yeti, for £23.99** for 60 soft gels.

Vegan Calcium Supplements

Viridian vegan calcium with added vitamin D in an amber glass jar

If you need to supplement with calcium then Viridian’s vegan High Potency Calcium & Vitamin D is a good one to look at. Offering a combination of 400mg of calcium in three active forms, alongside 200IU vegan vitamin D3 that’s derived from lichen, it makes a great vegan choice.

As well as being vegan, these vitamins are also free from gluten, wheat, lactose, added sugar, salt, yeast, preservatives and artifical colourings.  The vitamins are also cruelty-free, and not tested on animals.

What’s to additinally love about Viridian is that a percentage of their profits to go children’s and environmental charities. So far, the Viridian Nutrition Charity Donation programme has donated £390,000+ to charities. These include Friends of the Earth, NSPCC, Woodland Trust, UNICEF, The Princes Trust, RSPB, Terrence Higgins Trust, Shelter, Save the Children, and more.

What’s more, Viridian uses minimum packaging for their products. This packaging is made from recycled or recyclable materials – from their glass vitamin bottles to the recycled cardboard shipping boxes. Viridian also operate their own deposit return scheme, offering a 25p refund for when glass vitamin bottles are returned.

Buy Viridian’s High-Potency Calcium and Vitamin D3 Capsules from Naturisimo for £26.90* for 60 capsules.

What About Iron Supplements?

Many vegans can get all the iron they need from their diet, or by supplementing their diet with a general multivitamin.

As someone who developed pregnancy related anemia in my two pregancies, and had to take iron supplements both times, I would say only supplement with additional iron if you are recommended to by your doctor. I did not find iron supplements a pleasant experience – they can have some disagreeable side effects.

If you develop signs of anemia, it’s first best to book an appointment with your GP to get your blood tested.

You can also try boosting your diet with iron-rich foods, such as dark green leafy vegetables, peas, beans, and dried fruits, nuts, and seeds. Iron-fortified foods, such as fortified cereals, breads, and some plant milks, can also help boost iron. You should also avoid drinking tea or coffee at mealtimes, as this can limit the amount of iron your body absorbs from boost. Meanwhile, drinking a glass of orange juice, or eating a citrus fruit after each meal can help boost iron absorption. However, do also make sure you see your GP.

Food & Drink, Kitchen Staples

How to Make Vegan Chocolate – 3 Ways

Want to know how to make vegan chocolate? I’ve got three easy sugar-free chocolate recipes for you today.

Joanne Wood from the blog The Balanced Kitchen has got this fantastic recipe for dark chocolate chilli and orange vegan chocolate. And not only is it vegan, but it’s also free from refined sugar too, for that healthier edge.

how to make vegan chocolate, three ways

Joanna has helpfully shown us how to make the chocolate in three different ways, depending on our preferences and budget. She’ll talk you through the differences each option makes to the chocolate, to help you decide which option suits you best.

How to Make Vegan Chocolate – 3 Ways

Prep time: 5 minutes 

Cook time: 5 minutes 

Chilling time: 3 hours 

Servings: 15 chocolates 

Equipment required: Floral silicone moulds*

Vegan Chocolate Option 1 – With Coconut Oil

Coconut oil gives a creamier texture to your vegan chocolate. However, it does tend to melt more easily in warmer weather if left at room temperature.  It’s the cheapest option and the easiest to prepare.

  • 100 g coconut oil (the white solid oil, not the fractionated liquid oil)
  • 25 g raw cacao powder 
  • 1.5 TBSP powdered xylitol – grind the xylitol to a powder in a coffee grinder 
  • 2 tsp orange zest 
  • 1 pinch chilli powder

Option 2 – 100% Dark Chocolate

100% dark chocolate is becoming more widely available in supermarkets and shops. This recipe is mid-price. And of the three vegan chocolate options, it’s easy to prepare and gives a nice, hard consistency for the finished chocolates.

  • 100 g 100% dark chocolate 
  • 1.5 TBSP xylitol – grind the xylitol to a powder in a coffee grinder 
  • 2 tsp orange zest 
  • 1 pinch chilli powder

Option 3 – Cacao Butter and Cocoa Powder

Cacao Butter is more expensive and harder to source than the other recipes. You will need to visit a health shop or buy it online. The good news, however, is that cacao butter can be kept in the freezer and melted down as needed.  It’s best bought in button-sized pieces for ease of using the quantity needed.  Cacao butter gives a harder consistency than coconut oil for the vegan chocolates once prepared.

  • 100 g cacao butter 
  • 25 g dark cocoa powder 
  • 1.5 TBSP xylitol – grind the xylitol to a powder in a coffee grinder 
  • 2 tsp orange zest 
  • 1 pinch chilli powder

Method

  1. For all options, begin by melting the coconut oil / Dark Chocolate / Cacao Butter in a bain-marie. To make a bain-marie, simply place the ingredients in a bowl and pop the bowl over the top of a pan which has two inches of water in it. Heat the water over a medium heat until the ingredients have melted, stirring continuously. Do not allow the bowl to touch the water.
  1. Once the coconut oil / dark chocolate / cacao butter has melted, remove the bowl from the pan and turn off the heat. Place the bowl on a heat-proof surface and stir in the raw cacao or dark cocoa powder. Please, note, you do not need to add chocolate to the 100% dark chocolate option.
  1. Next, add the powdered xylitol and a pinch of chilli powder and stir until combined.
  1. Place the chocolate silicone mould onto a moveable flat surface. A baking tray or chopping board works well.
  1. Sprinkle a small amount of orange zest into each mould. 
  1. Now spoon the vegan chocolate mixture on top until each mould is full.
  1. Leave to set in the fridge for a few hours before removing each chocolate from its mould. Store your chocolates in a suitable airtight container.
  1. It is best to eat these within 4 days of making them – not that they will last that long! This is because the chocolate can start to crystallise after then.

You can also check out my post on healthier baking tips, which includes healthy vegan alternatives to dairy products. And don’t forget to check out Joanne’s blog, or follow her on Instagram.