Vegetarianism (not eating any living creature), pescetarianism (eating fish but no other meat), and veganism (cutting out all animal products) are more popular than ever. As of 2023, it was estimated that around 5% of Americans considered themselves vegetarian and 3% considered themselves vegan. 

These numbers are significantly higher in other parts of the world, with between 20% and 39% of people identifying as vegetarian in India, 19% in Mexico, and 12% in Australia, Argentina, Finland, and Sweden. 

People all around the world choose to be vegetarian for all kinds of reasons, from health to religious convictions and ethical or philosophical stances about animal rights. 

Vegetarianism, pescetarianism and veganism can all be very healthy dietary and lifestyle choices. However, cutting out some or all animal products from your diet may mean that you struggle to get sufficient amounts of key nutrients. This is where supplementation comes in. 

Here are 5 supplements you may want to consider if you are vegetarian, pescetarian, or vegan. 

Vitamin B12

Your body only needs Vitamin B12 in tiny amounts, but a deficiency can cause serious health complications. It helps your body to make DNA and red blood cells, plays a role in developing a healthy central nervous system, and helps to keep your hair, skin and nails healthy. 

Many animal foods contain B12 naturally including meat, fish, poultry, milk, and eggs. Vegetarians may be able to get enough B12 from non-meat animal products but may find supplementation helpful. Vegans must supplement their intake either with fortified foods (such as plant milks or breakfast cereals), with supplement pills, or both. 

Iron

Iron plays a role in the formation of healthy red blood cells, which carry oxygen around the body. An iron deficiency can lead to a condition called anemia. The symptoms include fatigue and lack of energy, shortness of breath, heart palpitations, headaches, and skin that is paler than usual. 

There are two types of iron: heme and non-heme. Heme iron comes only from animal foods and is easier for the body to absorb. This can mean that vegetarians and vegans are at a higher risk of iron deficiencies even if they eat foods containing plenty of non-heme iron.

Good plant-based sources of iron include dark leafy greens, lentils, some types of beans, tofu, dark chocolate, and potatoes. It can also be a good idea to take a daily iron supplement. 

Omega-3 Fatty Acids 

Omega-3 fatty acids are healthy fats that play a number of roles in supporting heart health, lowering triglycerides, supporting the endocrine system, and maintaining good eye and brain health. They may also lower your risk of cardiovascular disease, some cancers, dementia, blood clots, and age-related macular degeneration. 

Pescetarians probably do not need to supplement Omega-3s as fish is rich in these nutrients, particularly oily fish such as salmon, mackerel, and sardines. Good plant-based sources of Omega-3s include flaxseed, linseed, rapeseed oil, chia seeds, walnuts, and soy. 

Those who eat a plant-based diet might also wish to consider supplementing their intake of Omega-3. 

Vitamin D

Vitamin D helps to keep our bones healthy and may also play a role in muscle health. One of the main sources of vitamin D is exposure to sunlight; however, it is also available through dietary sources. 

Vitamin D2 comes exclusively from plants, but vitamin D3 sometimes comes from animal sources. Some good plant-based sources of vitamin D include mushrooms, fortified plant milks, fortified juice, and fortified cereals. 

It is very difficult to get enough vitamin D from diet alone even on an omnivorous diet so, unless you live in a very sunny climate and spend a lot of time outdoors, it is a good idea to supplement your intake. 

Calcium

Calcium also plays a key role in teeth and bone health as well as supporting heart health, muscle function and nerve function. Some of the best sources of calcium are dairy products such as milk, cheese, and yogurt as well as certain types of fish such as sardines and salmon.

There are also many great vegan sources of dietary calcium including seeds, beans, lentils, almonds, tofu, and leafy greens. Some vegans may find it helpful to supplement their calcium intake to ensure that they are getting enough. 

The Best Vegetarian and Vegan Supplements 

Not all dietary supplements are suitable for vegetarians and vegans. Therefore, always do your research and check the label before you purchase any supplement. 

Many Endurance Products supplements are suitable for vegetarians and vegans including our bestselling ENDUR-B blend of 8 B vitamins including B12, our ENDUR-VM multivitamin with iron, and our Cal-Mag calcium, vitamin D and magnesium complex.