Overall, vegetarian multivitamins are similar to any other kind of multivitamin on the market. Some might contain extra amounts of the kind of vitamins eating vegetarian diets can deprive the body of, and some might be marketed to certain customers, like children or older adults. Generally, though, all multivitamins, including vegetarian multivitamins, provide a certain percent of the Daily Value (%DV) determined by the Recommended Daily Intake (RDI). More often than not, it’s up to the vegetarian herself to determine which vitamins her diet lacks and compare the different vegetarian multivitamins that can supplement her diet. Depending on her diet, she might find that a regular multivitamin, or a capsule, tablet, or liquid of a specific vitamin, is all she needs.
Once a vegetarian starts shopping around, she’ll encounter various kinds of vegetarian multivitamins. Similar to regular multivitamins, she’ll find vegetarian multivitamins marketed for children, elderly individuals, and people with various dietary needs. Some may claim to be of medical grade, others may advertise to be of the most potent quality. Some will be reasonably priced, and others will be cheap or even expensive. In short, there are as many different types of vegetarian multivitamins as there are regular multivitamins.
Generally, the most common vitamins vegetarians lack, or are at risk for lacking, are iron, zinc, calcium, and vitamin B-12. A good multivitamin for vegetarians will include ample amounts of these vitamins. Once she confirms their presence and that they meet or exceed the %DV, she can then shop around for consumer reviews, compare prices and the reputations of the manufacturers, and make her choice. She must keep in mind, however, that her diet might not lack these vitamins. She should examine the kinds of vegetarian food she eats before choosing a multivitamin.
Perhaps the most effective way to determine which vitamins she regularly gets and which ones she’s lacking is by examining her vegetarian diet. The three most common vegetarian diets are ovo-lacto-vegetarian, ovo-vegetarian, and lacto-vegetarian. Ovo-lacto-vegetarians might be the most common and lenient, as their diets include no meat, poultry, fish, or seafood, but they do consume eggs and dairy products such as milk and cheese. Ovo-vegetarians consume no meat, poultry, fish, or seafood but do consume eggs. Lacto-vegetarians consume no meat, poultry, fish, or seafood but do consume dairy products like milk and cheese.
Once a vegetarian is aware of the foods she’s consuming and those she isn’t, she can get a better idea of the vitamins her diet might lack and which vegetarian multivitamins she might need. Too often, people think of vegetarian nutrition as something of a mystery, when typically vegetarians can get all the vitamins they need by choosing healthy, vitamin-rich vegetarian food rather than “junk” food. If she has a good idea of which vitamins she’s getting, but isn’t sure if she’s getting enough or even if she’s lacking some, she might consider visiting a doctor. A regular family physician can perform simple blood tests to determine vitamin levels and help her better understand her vitamin levels and perhaps recommend a quality vegetarian multivitamin.
