Every entry whose writeup carries a note for vegan or vegetarian. The note is the entry’s own — follow it for the full context. See this in the planner →
Supplements
- CalciumFortified plant milks, tofu set with calcium, kale, and pak choi are the practical sources. Spinach is calcium-rich on paper but oxalate blocks most of it.
- CeramidesMilk-derived ceramide products are not suitable; plant (wheat or rice) sources are.
- CholineEggs and liver dominate dietary choline, so plant-based eaters are the group most likely to fall short. Soy, quinoa, and cruciferous vegetables help but supply less.
- Collagen PeptidesNot vegan — all collagen is animal-derived. "Vegan collagen" products supply the raw materials for your own synthesis, which is a different claim with less behind it.
- Creatine MonohydrateMuscle stores start lower without dietary meat, so vegetarians and vegans typically show the largest response — one of the clearest cases for supplementing on a plant-based diet.
- Folate (B9)Generally well covered — legumes and leafy greens are among the richest sources.
- IodineA genuine gap on plant-based diets — dairy and seafood are the main dietary sources. Worth attention alongside B12.
- IronPlant-based iron absorbs less well, so requirements are often quoted as roughly 1.8 times higher. Pair iron-rich plants with vitamin C, and keep tea and coffee away from those meals.
- L-CarnitineVegetarians and vegans take in less carnitine and have lower stores, so they are the group most plausibly affected by supplementing.
- L-LysineLysine is the limiting amino acid in cereal-based diets, so plant-heavy or grain-dominant eating patterns can run lower; legumes, soya, and pulses are rich sources that close the gap.
- ManganesePlant-based diets are especially high in manganese (tea, wholegrains, legumes), so deficiency is even less likely.
- Omega-3 (Fish Oil)Algal oil is the direct source and works as well as fish oil. Relying on flax, chia, or walnut ALA alone does not reliably raise EPA and DHA levels.
- PhosphatidylserineModern PS is usually soy- or sunflower-derived and so is plant-suitable, but that plant form has weaker cognitive evidence than the discontinued bovine-brain form.
- SpirulinaSometimes promoted as a plant protein or B12 source, but it is an inefficient protein source and its B12 is largely an inactive analogue, so do not rely on it for B12.
- TaurineDietary taurine comes from meat, fish and dairy, so plant-based eaters take in less, though the body still synthesises it.
- Type II Collagen (UC-II)Animal-derived from chicken cartilage, so not suitable for vegans or vegetarians.
- Vitamin APlant foods supply beta-carotene rather than retinol, which is the safer form. Conversion varies between individuals but is generally adequate.
- Vitamin B12Non-negotiable. Fortified foods or a supplement, reliably, for life — this is the one nutrient a plant-based diet cannot supply.
- Vitamin B2 (Riboflavin)Dairy supplies most riboflavin in a typical diet, so plant-based eaters should check fortified foods, nutritional yeast, or a supplement cover it.
- Vitamin CGenuinely useful timed with meals — it substantially improves absorption of the non-heme iron that plant-based diets rely on.
- Vitamin D3Most D3 is made from lanolin (sheep wool). Lichen-derived D3 is the vegan option and works as well; D2 from yeast is vegan but less effective at holding levels.
- Whey ProteinNot vegan. Soy protein is the closest complete equivalent; pea and rice blends together give a good amino acid profile.
- ZincOne of the nutrients most worth attention on a plant-based diet — phytates bind zinc, and requirements are often quoted as up to 50% higher. Soaking, sprouting, and fermenting help.
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