It's no secret that a plant-based diet can be healthier and better for the environment. **Plants are the most nutrient-dense foods. **That's why growing up our parents always insisted we eat our vegetables. And many articles have been written about ensuring we eat a variety of different vegetables throughout the day as part of a healthy diet, because different vegetables contain different vitamins.

Many people have found that switching to a plant-based diet, or to plant-based meals more regularly, has helped them with their weight loss goals, improved their energy levels, lowered blood pressure, improved their heart health, and even lessened some of the symptoms of chronic diseases.

If your health is not the main motivator to switch there's always the planet to consider. As the Earth becomes more and more populated, switching to a vegan diet has huge benefits for our food supply. The same land used to raise cows or chickens can produce an estimated 510% more pounds of plant-based food. They also require less water and cost less to produce.

With so many plant-based options on the market, it's becoming even more convenient, affordable, and delicious to introduce more plant-based foods into your existing diet. As you can see switching to a plant-based diet can be part of a healthy lifestyle. However, it's not without its difficulties. One of them being ensuring that you're getting the proper intake of vitamins and minerals. Oreos, Vanilla Jell-O pudding, and (many) french fries are all vegan, but they're certainly not going to meet your nutritional needs (if any...). Taking multivitamins and multimineral supplements is the solution, but how do you know that you're getting the right kind of nutrition and in the right quantity? Where do you even start to look for the best vegan multivitamins?

These words are my personal experience and opinions, not intended to diagnose, treat, cure, or prevent any disease.

One thing you need to be careful about when switching to a whole-plant food based diet is ensuring that you are getting the proper amount of essential nutrients. Some nutrients are more commonly found in animals, such as Vitamin B12, Vitamin D3, and Omega 3. Switching to a plant based diet requires that you research other sources for these important nutrients.

Often times we're eating the same foods over and over again. It's suggested that most people's food comes from only 12 different plants and 5 animals. While it's likely that most vegans have a wider variety of plants in their diet, when's the last time you ate natto (fermented soybeans)? Incredibly common in Japan, it's not eaten much in North America, but it's the only natural source of Vitamin K2. Luckily Vitamin K2 can be added to supplements.

Soil quality also has a big impact on the nutrient levels of the plants we consume. Unfortunately, the soil that grows our plants today has less nutrients because they are being used up with every crop and cannot be replenished fast enough for our supply needs. Minerals like iodine are absorbed by plants from the soil and then passed onto us when we eat them, but there is simply not enough iodine in the soil for plants to supply us with the iodine we need.

Selenium is a powerful antioxidant that may help protect against cardiovascular disease. The three highest sources of selenium come from fish, organ meat, and Brazilian nuts. Did you eat at least one Brazilian nut today? If you did, then congrats, because you just got all the selenium you need for the day. If you didn't, we're with you. While delicious, it's easy to forget.

There are 9 essential amino acids that your body can't produce and they're important for your body to make proteins, which then help break down foods, repair tissue, provide an energy source, and much more. But again, the foods that contain all 9 of them are typically animal products (beef, fish, poultry, eggs, dairy). Soy and quinoa are one of the few vegan sources. Nuts, seeds, and grains also contain amino acids but are incomplete. So, if you're not regularly including soy or quinoa in your diet you could be missing a few.

Consuming whole foods provide more nutrition than foods that also contain artificial ingredients, but convenience can often outweigh decisions when it comes to buying food. Fortified foods have become more common in grocery stores to help with everyone's vitamin and mineral deficiencies. However, neither fortified foods or whole foods are equivalent to taking a multivitamin supplement every day.

86.5% of adult vegetarians have or are at risk of a Vitamin B12 deficiency. While 41% of Americans (not just vegetarians and vegans) are Vitamin D deficient. It's easy to see why plant-based diets need to include a vegan supplement.

QUALITY ⭐️⭐️⭐️⭐️⭐️

All ingredients in Complement can be traced back to their source, and the company is transparent about where they come from. They ensure that their products are free from pollutants, heavy metals, and harmful pathogens. Up to 19 tests are done, by a third party, on each product to meet these standards. These third party tests are also published and available to the public for review (unlike other brands).

VALUE ⭐️⭐️⭐️⭐️

Because the vegan multivitamin focuses on only the missing nutrients from a plant-based diet, you're not wasting money on nutrients that aren't absorbed into the body. With Complement Essentials you're spending less than $1.50/day, compared to over $2/day by taking separate pills. You can also bundle their products together to save up to 25%.

CUSTOMER EXPERIENCE ⭐️⭐️⭐️⭐️

Complement provides a 100-day money-back guarantee. If you're not satisfied with their vegan multivitamins, you can return them for a full refund.

BRAND ⭐️⭐️⭐️⭐️

Complement Co-Founders Matt Tullman and Matt Frazier Complement was founded by Matt Tullman and Matt Frazier in 2017. Matt Frazier is the founder of No Meat Athlete and a best selling author. Complement's parent company is Outlier Health, founded by Matt Tullman. The company's goal is to help people enjoy a well-rounded and supported vegan lifestyle through supplements, recipes, meal plans, and advice from nutritionists and dieticians.

PERKS ⭐️⭐️⭐️⭐️

Complement provides Free Shipping on purchases over $95.

You can Subscribe and save 15%, with varying delivery dates - every 2, 3, 4, or 6 months. Plus get their meal planning and coaching app free.

Complement also offers you to invite a friend and get $30 off.

Complement started with a desire for a nutritionally balanced plant-based diet, without having to take multiple vitamins, many of which contained higher values of the vitamins and minerals than they needed. This meant that the excess vitamins, and money, were being flushed out of their system and down the toilet.

Complement has specifically formulated their multivitamin to be the best 'complement' to a plant-based diet. They produce daily multivitamin supplements that provide missing essential nutrients. All in one vitamin.

Their vegan multivitamin contains vitamins B12, D3, and K2, iodine, magnesium, selenium, zinc, and DHA / EPA omega-3s. All in amounts that complement plant based diets.

They also wanted the purest form of those ingredients, to know where they came from, and of course, to be vegan and cruelty-free. And they want you be informed consumers as well. Which is why they are transparent about where each of their ingredients come from, and about the testing on their products.

Complement Essential Capsules

These vegan capsules contain the 8 most critical vitamins, minerals, and omega-3s needed to supplement a plant-based diet. The capsules are made from an unprocessed and unrefined oil that naturally contains carotenoids, Omega-7, and Chlorophyll. Complement Essential Capsules are also gluten free, soy free, and nut free.

Each supplement pouch contains a 2 month's supply of vitamins. And did we mention the pouch is biodegradable and compostable?

Check out their website for the full nutritional information.

Complement Essential Liquid

Not everyone can, or wants to, swallow pills. The desire to ensure young children could also have a balanced vegan diet was the inspiration behind the development of the Essential Liquid. It can be given to children as young as 1 year old.

In liquid form, some of the ingredients don't mix, so Complement Essential Liquid is separated into two bottles. One bottle contains B12, D3 and K2, DHA and EPA omega-3 oils (Core Liquids), while the other contains magnesium, selenium, zinc, and iodine.

Check out their page for all the nutritional information.

One order contains one 60 day bottle of oil-based nutrients and two 30 day bottles of the water-based minerals.

Complement Core Liquid

The Core Liquid contains vitamins B12, K2, and D3, plus DHA/EPA omega-3s. Because it comes in a spray form it can be added to food, or sprayed directly in your mouth. As the amount can be carefully adjusted it is safe to give children as young as 1 years old.

Check out the full nutritional information.

Other Products

Complement also has a range of other products to help support your plant based diet. This includes vegan protein powder, protein snacks, greens, electrolytes, and probiotics and prebiotics for your gut.

"Complement is a great addition to my post-workout smoothie. It's critical for muscle building to consume protein every morning, and Complement makes it simple to do so! It tastes delicious, and the ingredient list is the cleanest I've ever seen. I highly recommend it!" - Ashley * "These products are fantastic. Thank you, Complement! The liquid and powder supplements are ideal for me since I have trouble swallowing supplements. The ingredients are organic, safe, and trustable." *- Janet

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"Outstanding product! I've been taking the essentials for several months and couldn't be happier. I used to try to mix and match different vitamins to make sure I got everything I needed and that I was getting the right amount. I've felt better since switching to Complement, and it's truly given me peace of mind about getting the optimal nutrition." - Kaley

*Trusted and True. I’ve been using Complement for several years. The vitamins are easy to digest and give me the confidence that I am meeting all of my nutritional needs. On top of that, the company representatives are always fast and friendly with any service needs (which have been few and far between) I recommend Complement to all of my plant based friends and to anyone who is looking to balance their nutrition in an environmentally conscious way. *- Koelle W.

*New to the Complement Family. We just received our first order of Complement Essential Vegan Multivitamin Capsules. The shipment arrived quickly, and it was packaged with material that is environmentally friendly. The refillable canister and the compostable bags that the multivitamins come in are brilliant. Multivitamins have a pleasant scent, and they are surprisingly easy to take. We love the peace of mind knowing that this product provides vital missing nutrients from our whole food, plant- based diet. It is also much easier now that we no longer have to purchase, sort and take a multitude of vitamins daily. *- Donna T. * **All in one *- Complement Essential. I was happy to find a multivitamin that had all the supplements I was already taking in one pill and the quality is superb. The subscription makes it easy to always have my vitamins on hand and not run out. Grateful to have found this company. Thank you. - M.

Do vegans and vegetarians still need multivitamin supplements?

Yes. While plants are the most nutrient-dense foods, there are many reasons why a vegan diet still requires supplements. One of the reasons is that modern day food does not contain the same levels of nutrients as they did in the past. Other nutrients are more common in animal products. As well, some nutrients, such as vitamin K2, can only be found in certain foods that are less likely to be in your everyday diet.

Are the vitamins safe for children?

Complement Essential Capsule vitamins have been designed for adults and children over the age of 12. Their vegan vitamins may be safe for young children to take, but you should talk with your doctor first. Complement Essential Liquid is approved for use by children as young as 1 year old.

How many vitamins should I take every day?

The Complement Essential Capsules should be taken 3 times a day to ensure you're getting the correct amount of vitamins and minerals to complement your vegan diet. For usage information on their other products such as Essential Liquid and Omega Complex, we recommend checking out their FAQ page.

Aren't all vitamins vegan?

In traditional vitamin supplements, not all ingredients may be vegan. For example, vitamin B12, D3, and Omegas, whose sources are typically animal based. Some capsules may also be made using gelatin. If the product does not say it's certified vegan likely some ingredients are from animal sources.

No diet is perfect. And while a plant-based diet can be more nutrient rich (as well as better for our bodies and the planet), there are still gaps that need to be filled by supplements.

Vegan multivitamins are becoming more common, but are still harder to come by, and are not necessarily designed specifically for a vegan diet. The best vegan multivitamins are ones that are a complement to your existing plant-based diet.

Complement vegan multivitamins have done the research and development needed to ensure that you only need to take one vitamin (3x day) to get all the nutrients you need to support your plant-based diet. The company is also dedicated to providing only quality ingredients, not taking shortcuts or doing the bare minimum to meet the already low standards on supplement regulations.

When choosing a Complement supplement you know it's a complete multivitamin, completely suited to your needs.