Pills vs. Plants: Are Supplements Worth Taking?
A practical guide to getting the nutrients you need, skipping what you don’t, and saving money in the process.
Do you really need a multivitamin? Which supplements are actually worth it? Are you getting enough protein, vitamin D, or B12? And what about iron, DHA, or creatine? In this guide, I break down what to take, what to skip, and how to make smart, science-backed decisions without wasting money.
Let’s recap what I’ve been saying for nearly 30 years—and still stand by:
A whole foods, plant-based diet is rich in the nutrients we need to thrive.
The essential nutrients we require are found in plants — not animals.
Vitamin B12 is the one exception, as it isn’t made by plants or animals but by microbes.
There’s no need to go through animals to get the nutrients they (theoretically) got from plants. (Factory-farmed animals are fed supplemented feed, not actual plants.)
When it comes to nutrition, it’s not just about getting the nutrients — it’s about absorbing them.
So...that should be the end of the story, right?
Well, not quite.
Even if all of the above is true (and it is), important questions still remain:
Are there times when vitamin or mineral supplements are necessary?
Can supplements ever be harmful?
Are they just a waste of money?
Is taking a daily multivitamin wise — or pointless?
And what vegan, zero-waste supplements do I, personally, recommend?
That’s what this article is here to unpack. And while I’m not a doctor or a registered dietitian, I’ve spent decades immersed in this work — guided by common sense, science, experts, and a deep commitment to helping you make the most informed, empowered decisions for your health and well-being.
So, let’s do this.
The Power of Plants
In the pursuit of optimal health and well-being, the importance of vitamins and minerals can’t be overstated. But in our quick-fix society, we’ve been conditioned to believe we can offset an unhealthy lifestyle with a daily dose of supplements—and that the beneficial properties of whole foods can be captured in a single pill.
That’s one of the reasons the global dietary supplements market is a multibillion-dollar industry.
Nature is a complex machine, and the nutrients in plants—the fiber, phytonutrients, vitamins, minerals—all work together as part of a perfect package. Isolating one or two and taking them in pill form means missing out on the synergy that makes plant foods so powerful.
Having said that, the effects of living in our modern age aren’t all bad.
Though we’ve traded diseases of deficiency (scurvy, rickets, beriberi, kwashiorkor) for diseases of affluence (cancer, atherosclerosis, diabetes), we also have the potential—through lifestyle choices and nutrient access—to be the healthiest humans in history.
So while the best source of most vitamins, minerals, and antioxidants is whole plant foods (and the sun), many experts recommend taking certain supplements—not as a substitute for good nutrition but as a complement to it.
Multivitamins that contain every vitamin under the sun aren’t necessarily the answer. Most of the nutrients in them are unnecessary (like vitamin C), potentially harmful (like vitamins A and E), only needed in special cases (like folic acid during pregnancy), or prescribed when a deficiency is diagnosed (like iron for anemia).
The better approach? Take single-nutrient supplements based on your personal needs (discoverable with blood and urine tests) or a thoughtfully formulated multi, which includes only those nutrients that are harder to get from diet alone, and none that you don’t need.
Filling in the Gaps
Here are a few nutrients that may be worth supplementing—and why.
Vitamin B12 (Cobalamin)
Essential for healthy nerves, red blood cells, and DNA production. Requirements are tiny (measured in micrograms), and excess is excreted through urine, making it safe to take in higher amounts.
👉 General recommendations range from 0.4 mcg for infants to 2.8 mcg for pregnant or lactating adults, with most teens and adults needing around 2.4 mcg per day.
Complement Essential provides several times the recommended amount of vitamin B12 in its two most bioactive forms.
Vitamin D
A fat-soluble vitamin that helps us absorb calcium (abundant in leafy greens, beans, and seeds) and plays a vital role in immune, bone, and overall health. While our bodies can produce it from sunlight, many people don’t get enough through diet or sun—especially those with darker skin, those who live in northern climates, those who spend most of their time indoors, or those regularly wear sunscreen.
Vitamin D comes in two forms: D2 and D3, the latter being the more effective of the two. However, most D3 supplements are derived from animal sources—typically lanolin, a waxy substance secreted by sheep.
Fortunately, there are now many vegan-friendly versions of D3 sourced from lichen or algae, which are just as bioavailable—if not more so.
👉 The general adult recommendation is 600–800 IU per day
Complement Essential provides 2,000 IU of vegan D3, which covers this need.
DHA (Omega-3 Fatty Acids)
Omega-3 fatty acids are essential fats that support brain function, heart health, eye development, and anti-inflammatory responses. Our bodies don’t make them on their own, so we need to get them from food or supplements.
Most people associate omega-3s with fish oil, but fish don’t produce DHA or EPA—they get it from eating algae. So skip the fish (and the mercury and microplastics) and go straight to the original source: algae-based DHA and EPA.
👉 Recommendations vary, but most health organizations suggest between 250-500 mg of combined EPA and DHA daily.
Complement Essential provides 470 mg of algae-derived DHA + EPA, but after testing and realizing I needed to boost even more, I started taking Complement’s Omega Complex, which contains 960 mg of omega-3 fatty acids, and my numbers shot up.
🎧 Listen to my podcast episode on how I discovered that my husband and I were low in Omega-3s.
Creatine
Long associated with athletes for its ability to boost strength, performance, and muscle recovery, creatine is now gaining attention for something even more exciting: brain health.
It’s one of the most well-researched supplements out there—and newer studies are pointing to benefits for memory, cognition, and neuroprotection, especially as we age.
👉5 grams per day is plenty to maintain healthy levels long-term. Just keep in mind it can take about three weeks for creatine to fully saturate your cells, so give it time before expecting to notice any changes.
Complement offers Creatine (pure creatine monohydrate, which is what you want) that delivers 5g per teaspoon. It’s tasteless, dissolves easily in water or any beverage, and couldn’t be easier to take.
Protein
Finally, the big P. I’ll be talking more about protein and why I’ve increased my daily intake, but for now, here’s the gist: Protein is essential for building and repairing tissue, maintaining muscle, and supporting a healthy immune system. It plays a vital role in nearly every function of the body.
Protein is made up of 20 amino acids. Our bodies can make some of them, but nine must come from food. All plant foods contain amino acids—some just have higher concentrations than others. The richest plant sources include lentils, beans, tofu, tempeh, quinoa, and soy milk.
I get plenty of protein from these whole foods, but to meet my daily goals, I also add a clean protein powder. My go-to is Complement’s Organic Protein—primarily made from pea protein and available in chocolate, vanilla, and unflavored.
Affiliate Disclosure
I’m an affiliate for Complement because I genuinely stand by their products. People ask me all the time what products I recommend, and Complement is my answer for supplements. If you purchase through the links I share, I receive a small commission—which helps supplement (no pun intended) the work I do. (Something else that makes them awesome is their packaging is all compostable!)
WHAT’S MORE…you get 15% off everything you order, every time you order, using any of the links above or THIS LINK and the code: JOYFULVEGAN when you check out!
Vitamins Best Sourced from Food
As I said at the start, some nutrients are worth supplementing, but many are best absorbed—and most beneficial—when they come from whole plant foods in their natural, synergistic form. (Read more in Eat by Color: A Simple Guide to Healthy Eating.)
Vitamin A
There’s no shortage of plant-based foods bursting with carotenoids—like beta carotene—that our bodies naturally convert into vitamin A. So fill your plate with sweet potatoes, carrots, kale, mangoes, spinach, winter squash, turnip greens, and collards.
Vitamin E
Vitamin E is abundant in leafy greens like kale, chard, collards, mustard, and turnip greens—as well as almonds, sunflower seeds, olives, avocados, Brussels sprouts, asparagus, and wheat germ. Nuts, seeds, and greens—nature’s vitamin E trifecta.
Vitamin C
Citrus fruits may get all the glory, but vitamin C shines in cruciferous and colorful veggies, too. Stock up on bell peppers, broccoli, cauliflower, kale, Brussels sprouts, and cabbage. And don’t forget the fruits: strawberries, kiwis, papaya, oranges, lemons, limes, and melons. Even herbs like parsley and peppermint pack a punch.
Iron
While supplements can help in cases of deficiency, food-based iron is generally preferred. Beans, lentils, tofu, fortified cereals, and dark leafy greens are all excellent sources. Just ask Popeye. He ate spinach. He was strong. Wimpy ate burgers...and we know how that turned out.
If you’re still working supplements into your routine, keep them where you’ll actually remember to take them—near your toothbrush, tea kettle, or daily ritual. And to help your body absorb them better (and avoid stomach upset), take them with food.
Give Complement a try and get 15% off everything you order, every time you order, using THIS LINK (or those above) and the code: JOYFULVEGAN.
Some additional resources until next time
👉 Connect with me 1:1 – Get personalized guidance whatever you are looking for. (One one-on-one connection is also a perk of the Founding Member/VIP level here on Substack.)
👉 Read A Year of Compassion – Daily inspiration to help you live with intention, kindness, and clarity.
👉 Listen to Food for Thought – Inspiration for living compassionately, sustainably, and healthfully (18 years strong!)
👉 Travel with me! I host animal-friendly, luxury, all-inclusive vegan trips around the world, specifically curated to ensure high-quality, high-touch premium experiences. Check out our upcoming trips, and let me know if you have any questions.
👉 Check out my Recipe E-Books and my library of On-Demand Cooking Classes for recipes.
Thank you so much for this amazing in deoth article!! Do you know about the recycleability of Compliment's packaging? Will they take them back?