Vegans will need to take a Vitamin B12 supplement, and pre-menopausal women may potentially need to supplement with iron.
Vitamin B12
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What it does:
Vitamin B12 is needed to make DNA, red blood cells, and the sheath around nerve fibers, so it makes sense that two of the major symptoms of vitamin B12 deficiency are anemia and nerve damage.
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Why vegans need a Vitamin B12 supplement:
All animal foods provide vitamin B12, which comes from bacteria in the animal’s intestines or their diet. Since vegans don’t eat any animal products, they must consume B12-fortified foods or take a supplement to meet their needs.
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Typical dosing recommendations:
It’s typically recommended that those at risk of vitamin B12 deficiency take about 1,000 mcg (1mg) per day.
Iron
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What it does:
Iron is important for many processes, including healthy immune function and making enzymes that drive a ton of reactions in the body—but it’s main role is in making oxygen-delivering proteins. When you fall short of your iron needs, you become anemic and have trouble getting oxygen to tissues.
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Why vegans may need an iron supplement:
Although iron is found in both animal and plant foods, the form found in plants is less readily absorbed than that found in animal foods. For this reason, vegans may have lower iron stores than people who eat animal products. This usually isn’t a huge problem for men and women who are post-menopausal (since they have lower iron needs), but vegan women who are menstruating are at the greatest risk of becoming iron deficient.
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Typical dosing recommendations:
Iron-only supplements usually deliver more than the daily recommended value (which is 18 mg for women aged 19-50). To figure out a dosing strategy—and whether you should even be taking an iron supplement—consult with your physician.