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Even with an optimal diet, many people are still missing out on some of the key nutrients their body needs. Multivitamins seek to bridge that gap and provide a vast and healthy array of supplements your body needs. Finding a quality multivitamin is a hard task, especially when there are so many out there that rely on the chemical versions of the supplements instead of the versions most naturally found in the food you already eat. Luckily, there are lots of studies out there that show what ingredients should be in your multivitamin and which versions are best for your body to ingest and break down most easily.


Many people have gene variations that cause folic acid not to be converted properly to folate in their bodies. Finding a Folate that includes methylated Folate as 5-MTHF, the active form of folic acid, is a great way to bypass this genetic variation that prevents conversion. Folate helps with an energy-yielding metabolism and DNA methylation. It is important for healthy cell growth and function due to red blood cell formation. Folate can be found in lentils, avocados, and oranges. 

Omega-3 DHA

Finding a vegan-certified Omega-3 can be important in eliminating the fishy aftertaste that comes with consuming an Omega-3 made from fish oil. Finding one that is made up of microalgae cuts straight to the source and is better for the environment. Omega-3 DHA helps support heart health and brain health. It is a healthy fat that your body does not produce on its own. It is often found in foods such as shellfish, tuna, and salmon. 

Vitamin B12

Finding a company that uses a biologically active Vitamin B12 as opposed to the Vitamin B12 found in cyanocobalamin can make all the difference. The difference is that biologically-active Vitamin B12 is the same kind that is found in our food and our body, making it easiest to ingest and break down. Vitamin B12 helps with energy and is commonly low in Vegans, as the food it naturally comes in is red meat and milk. Vitamin B12 helps with your body’s ability to keep blood and nerve cells functioning correctly.

Vitamin D

Vitamin D is often found in non-animal friendly sources such as sheep’s wool or fish liver. By choosing a vegan-certified format such as sustainability harvested Lichen, Vitamin D helps with bone health and immune support. This vegan Vitamin D3 helps with calcium absorption. It is also classically low as a food source for Vegans and should be prioritized as a supplement to maintain a well-rounded diet. Vitamin D is typically found in foods such as fish, milk, and fortified dairy products. 


If you are looking into getting an Iron supplement, finding one that is in a chelated form is ideal as it’s gentle on the stomach and backed by decades of studies, unlike other forms. Iron helps significantly with supporting red blood cell formation, which helps carry oxygen throughout your body. It also helps significantly with yielding an energetic metabolism. It can be found in foods such as beans, peas, and chard. 

Vitamin K2

Vitamin K2 helps with bone and heart health and is a calcium supporter. It also helps with skin health and proper brain function. It can often be difficult to find vitamin K12 in food beyond soy. Finding a bioavailable form that comes from a soy-free source is important as the form MK7 (the non-soy format) is shown to last significantly longer in the body. It can be found in foods such as Natto, hard chees, and egg yolk.


Clinical studies support using calcium fructoborate as your source of Boron as it is a form that can naturally already be found in your food and is, therefore, more natural for your body to process. Food-for Boron is clinically proven to show higher absorption and activity compared to chemically harsh sodium borate alternatives. Boron can be found in raisins, prunes, and almonds. Boron is a calcium-helper nutrient and helps with building strong bones and muscle coordination.

Vitamin E

Similar to Vitamin K2, finding a Vitamin E supplement that is soy free and matches the composition found in healthy foods is a great place to start. This can look like a mixed tocopherol source of Vitamin E. Did you know that studies show that 70% of adults, teen girls, and teen boys are not getting enough Vitamin E in their diets? Vitamin E can be found in foods such as pistachios, walnuts, and flaxseeds. Vitamin E has antioxidant actions and can help with vision and reproduction. It’s known for blood health, brain health, and skin health.


Clinical studies back using a chelated form of Magnesium that is better absorbed by your body. This form is called Chelated DiMagnesium Malate. Magnesium helps support normal muscle contraction. It also impacts nerve function and energy production. It is a calcium helper and is excellent for bone health. It can be found in foods such as lentils, green leafy vegetables, pumpkin seeds, and almonds.