Vegetarian and vegan diets can absolutely support long, healthy lives — the research on plant-forward eating is generally favorable. But the same dietary pattern also creates a few predictable nutrient gaps that supplementation can address. If you eat vegetarian or vegan, a small targeted stack is often the difference between doing plant-based well and doing it with quiet deficiencies.
The vegetarian/vegan supplement short list
Vitamin B12
The single most important supplement for anyone eating vegetarian or vegan long-term. B12 is functionally absent from plant foods (fortified foods and nutritional yeast contain some, but not always reliably). B12 deficiency develops slowly and shows up as fatigue, cognitive fog, and weakness — too easily written off.
What to do: A B12-containing multivitamin daily, or a standalone B12 supplement. Our Complete Multivitamin covers B12 alongside other essentials.
Omega-3 (EPA/DHA)
Plant sources (flax, chia, walnuts) provide ALA, which the body converts to EPA and DHA at low efficiency (~5-10%). Vegetarian and especially vegan diets tend to run low on the more bioavailable EPA/DHA forms.
What to do: Algal-source omega-3 is the fully vegan option (fish get their EPA/DHA from algae in the first place). Fish oil is fine for lacto-ovo vegetarians who don't strictly avoid it. Our Omega-3.
Vitamin D3
Vegans specifically should note: some D3 is animal-sourced (lanolin from sheep's wool). Vegan D3 is available from lichen. Vegetarians can use either. Our Vitamin D3.
Iron
Plant iron (non-heme) is less bioavailable than animal iron (heme). Not every vegetarian is iron-deficient, but risk is meaningfully higher, especially for menstruating women.
What to do: Get iron tested. Supplement if low, ideally taken with vitamin C to enhance absorption.
Zinc
Plant zinc bioavailability is lower due to phytates in grains and legumes. Zinc supports immune function and skin health.
What to do: A quality multivitamin generally covers zinc adequately.
Iodine
If you use iodized salt regularly, you're likely fine. If you use sea salt or Himalayan pink salt (which contain minimal iodine), you may be short.
What to do: A multivitamin with iodine, or use iodized salt occasionally.
Calcium (for vegans specifically)
Dairy is a primary calcium source in most Western diets. Vegans need to be intentional — fortified plant milks, leafy greens, tofu (calcium-set), and sesame seeds cover it, but the intake needs to be consistent.
Longevity-specific supplements (plant-friendly)
The core longevity-specific supplements are compatible with vegetarian and vegan diets. Check capsule material — vegetarian/vegan capsules use vegetable cellulose, while some are gelatin (animal-derived).
- NMN 500 mg — the most-studied longevity ingredient.
- Resveratrol 50% — plant-derived.
- CoQ10 200 mg — supports mitochondrial function. Vegetarian sources exist.
What vegetarians often over-supplement
- Plant protein powders — useful if you're struggling to hit protein targets from food, but not "anti-aging" in themselves.
- Antioxidant megadoses — a plant-forward diet is already antioxidant-rich. High-dose antioxidant supplements may be redundant or counterproductive.
- Adaptogen stacks — fine if you like them, but not vegetarian-specific priorities.
The prioritized vegetarian longevity stack
- Vitamin B12 (via multi or standalone)
- Omega-3 (algal for vegan, fish or algal for vegetarian)
- Vitamin D3 (verify vegan source if strictly vegan)
- Iron (if tested low)
- NMN for longevity-specific support
- Magnesium Glycinate for sleep and stress support
This stack addresses the real gaps that plant-forward diets create and adds the ingredients with the strongest longevity research. Not glamorous, but honest.
Dietary supplement disclaimer: Statements about dietary supplements have not been evaluated by the Food and Drug Administration. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before starting any new supplement, especially if you are pregnant, nursing, taking medication, or managing a health condition.