Vegan Multivitamins Buyer Guide
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Vegan Multivitamin Buyers Guide
Many families are embracing plant-based lifestyles for a number of reasons. While plant-based diets can offer numerous benefits, careful planning is essential to ensure a balanced intake of nutrients. There’s no denying that navigating labels for hidden animal-derived ingredients can be challenging. Most multivitamin blends are formulated with the nutritional needs of omnivores in mind, often overlooking the specific requirements of vegans.
In this guide, we’ll dive into the most common animal-derived ingredients in multivitamins, explore the key nutrients vegans may need to focus on, and the importance of quality supplements.
Spotting Animal-Derived Ingredients in Multivitamins
Some vegans, particularly newer vegans, may need help navigating the vitamin and supplement aisle. Many vitamins and supplements you assume would be vegan contain animal-derived ingredients, and it isn’t always easy to spot them on the ingredients list.
The lack of clear and consistent labeling, combined with animal-derived ingredients in unexpected products, can make it difficult to make an informed decision. While some animal-derived ingredients are obvious, others are disguised by unfamiliar or complex terms. This can possibly lead vegans to unintentionally consume products containing animal ingredients.
Here are some common animal-derived ingredients in multivitamins to watch out for.
Fish Oil
Most omega-3 supplements and multivitamins containing omega-3 typically use fish oil as their primary source. While there are exceptions, plant-based omega-3 supplements are usually labeled as such.
Omega-3 fatty acids are essential nutrients, especially for heart and brain health. While they are abundant in seafood, there are also plenty of tasty and nutritious plant-based alternatives you can add to your diet:
- Chia seeds
- Flaxseed
- Edamame
- Hemp seeds
Magnesium Stearate
Magnesium stearate is commonly used in supplements as a flow agent, keeping ingredients from sticking together and resulting in a smoother product.
While it sounds like a mineral, magnesium stearate can be obtained from beef, chicken, eggs, milk, dairy products, and palm oil.
However, magnesium stearate can be derived from both plant and animal sources. While it’s possible for vitamin companies to go the extra mile and specify the source of their magnesium stearate on the label, it’s not always guaranteed. To be confident about the source, check the product label, contact the manufacturer directly, or opt for a vegan multivitamin to be sure that no animal-derived ingredients are used.
Gelatin
Gelatin is derived from animal collagen, so it’s unsuitable for a vegan diet. Multivitamins that come in gummy or soft gel form typically rely on gelatin as a key ingredient to hold everything together. Tablet forms are generally less likely to contain gelatin, but it’s essential to check the label carefully, just in case. To be absolutely sure, choose a vegan-friendly multivitamin brand with a transparent ingredients list.
Sugar
It’s strange to think that sugar would even have a place in vitamins. After all, isn’t the whole purpose of vitamins to do something healthy and good for your body? However, even though it seems contrary to the point, many gummy vitamin manufacturers use sugar to transform their vitamins into a candy-like format. This is often in an attempt to get children more interested in taking their multivitamins, and it’s a trade-off that many parents consider when making supplement choices. It’s important to remember that while gummy vitamins can look appealing, many brands use added sugar, which is a concern for parents.
It’s common practice in the industry to use bone char during sugar processing, making it unsuitable for a vegan diet. In most cases, organic or vegan sugar is bone char-free.
While a balanced diet is always the best source of nutrients, a multivitamin can help provide a little extra support. By choosing a sugar-free multivitamin or one sweetened with plants like monk fruit, you can ensure vegan-friendly ingredients and avoid sugar-filled multivitamins.
Digestive Enzymes
Digestive enzymes are a common additive in many multivitamin products. It seems smarter and more efficient to grab a single supplement that contains everything you may need rather than keeping track of dozens of bottles and serving sizes.
Many traditional digestive enzymes in vitamins and supplements are derived from animals. However, vegan-friendly alternatives are now available, so always check the label thoroughly. If you do have any concerns about digestive health, consulting with your family’s healthcare provider is a great first step.
Lanolin
Lanolin is a waxy substance derived from sheep. It’s a byproduct of the wool industry, so it’s a relatively abundant and cost-effective source of vitamin D3. Many vitamin D3 supplements are derived from lanolin, making them unsuitable for a vegan diet.
While lanolin has been a common source of vitamin D3 supplements, the availability of vegan options continues to expand. Algae is a great vegan source of vitamin D3 if you’re looking to add more to your diet. Always check the label to make sure a multivitamin meets your dietary needs.
Vegans May Need Some Vitamins More than Others
Following a vegan diet opens up a world of delicious and diverse foods but presents certain nutritional considerations. Because most of the population meets their needs through animal-derived foods, supplement companies don’t often consider those who do not. In particular, vitamins B12 and D are two essential nutrients that can be challenging to get through a plant-based diet alone. Here’s what you need to know.
The Importance of Vitamin B12
Vitamin B12 is essential for mood, energy, and brain function. Untreated, a vitamin B12 deficiency can cause a range of symptoms like:
- Chronic fatigue
- Muscle weakness
- Nerve damage
- Mood changes
- Anemia
Vegans and vegetarians are at a higher risk of developing B12 deficiency because of the limited availability in plant-based foods. The richest sources of B12 are red meat, poultry, seafood, dairy, and eggs—all of which are off a vegan’s kitchen table.
While most people get enough vitamin B12 from eating meat, eggs, or dairy, it can be a bit trickier for those following a vegan diet. Luckily, there are plenty of plant-based ways to get your recommended intake, like fortified foods or a vegan multivitamin.
The Importance of Vitamin D
Vitamin D is essential for several bodily functions, but its primary role is in calcium absorption and bone health. It helps to regulate calcium and phosphorus, which are crucial for building and maintaining strong and healthy bones. Beyond bone health, vitamin D may also play a role in:
- Immune function
- Brain health
- Muscle strength
While sunlight is a major source of vitamin D for some people, factors like geography, season, and skin tone influence vitamin D production. Spending too much time in the sun also increases the risk of skin damage. For optimal vitamin D levels, your child’s pediatrician can recommend safe levels of sun exposure, dietary changes, or supplements based on your child’s unique needs.
Children in Vegan Households May Need Some Special Attention
Children grow fast. All that energy and growth need fuel and lots of it. They use the vitamins, minerals, and calories they ingest daily. Their bodies are changing a little bit every day, and they need all the support they can get. Plenty of sleep, regular exercise, and nutritious foods set the building blocks for a healthy future.
But, let's face it, sometimes even getting vegan kids to eat their greens and explore new foods can be a challenge. It’s normal for little ones to go through phases of picky eating. They’re trying new flavors and textures, which can be a bumpy journey.
Children’s palettes are still developing. They’re figuring out what they like while failing to fully grasp why they should eat some things even if they aren’t particularly yummy. Talking to your kids about health and nutrition is a great way to help them make good choices while learning.
Sometimes, even with the best intentions, a little extra support can help provide a well-rounded intake of nutrients, especially with picky eaters. As a parent, knowing your child is getting the vitamins and minerals they need can bring a huge sense of relief. That’s where a vegan multivitamin like Hiya’s chewable Kids Daily Multivitamin can be a game-changer. It tastes great and is packed with nutrients kids need without all the sugar stuff you find in typical gummies.
The Takeaway
The plant-based and flexitarian movement is booming, yet many supplement brands are still playing catch-up. Products often contain confusing and hidden animal-derived ingredients that are hard to identify as vegan-friendly.
While plant-based diets continue to grow in popularity, many brands still cater to a wider audience that may not prioritize a vegan lifestyle. That's why finding high-quality brands with a clear ingredient list and labeling is important. This means you can trust that your little one is receiving essential nutrients without any hidden animal-derived ingredients.
Sources:
Is Your Sugar Vegan? | Vegetarian Resources Group
Health Benefits of Vitamin B12, Based on Science | Healthline
Foods You Should Eat if You Have a B12 Deficiency | WebMD
Sun Safety | Johns Hopkins Medicine
Value of the plant-based food market worldwide from 2020 to 2030 | Statista
Everything You Should Know About Magnesium Stearate | Healthline
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