Table of Contents
You may find it hard to believe, but for most the bodybuilding supplement and protein powder you find on the market are not very useful.
Supplements give you an added edge in the gym. They help you push yourself that extra mile while working out helping you achieve the muscle mass you’re looking for. It also helps you maintain that ripped look.
But what about individuals on a vegan diet? People following a plant-based diet also need to take supplements. Most vegan diets lack many essential amino acids as well. I am presenting a list of supplements for individuals on a plant-based diet.
The supplements on this list do not claim to have any active ingredients against contrary beliefs. While active ingredients are usually marketing gimmicks, the names on this list have shown great results as well.
This article splits into two parts: General health and Performance enhancing.
With the last four supplements which aren’t restricted to bodybuilding. Everyone can take these supplements as individuals on a vegan diet tend to miss out on essential nutrients that they need per day. For the next four supplements, we will still be talking about the pros or why we liked it because these are essential supplements and should be a part of any plant-based diet since brands matter.
Transparent Lab BCCA
Improves the immune system and repairs muscles after workouts. Helps muscle building for vegan more comfortably while lifting energy levels at the same time.
RawSeries Vitamin B complex
RawSeries Vitamin B complex maintains your health and regulates your energy.
1. Vegan BCCAs
Transparent Lab’s BCCA supplement contains the right amounts of Leucine, Isoleucine, Valine, and Coconut Water extracts for bodybuilders. Based on the statement by the manufacturers, this product is perfect for fitness freaks.
Individuals who want to speed up muscle gains, while reducing post-workout fatigue should take this product. It also helps in stimulating vegan protein synthesis.
This BCCA supplement is responsible for increased sugar absorption during a work out as well.
Now, we all know that most BCCA supplements are pathetic when it comes to taste. However, Transparent Lab’s BCCA supplement comes in “Strawberry Lemonade” and “Blue Raspberry” flavors to satiate our taste buds. Sounds weird, I know, but they taste amazing!
- It contains essential BCCAs in the ration 2:1:1.
- It contains an adequate blend of essential amino acids.
- It improves immunity and reduces fatigue.
- Aids in increased sugar absorption during a workout.
- It comes in weird but unusual flavors
Why we liked it:
Take it from us, vegan options which provide results are scarce. And apart from showing results, this supplement comes in quirky flavors, which is a much welcome respite concerning the standard flavors available in the market.
In the bodybuilding industry, Creatine is perhaps the best and the most researched supplement. For those who have little understanding of the product, here’s a small explanation.
Creatine is a molecule that can store energy. Taking additional supplements means providing the body with more bits of the same kind for energy storage. This means you get extra energy during your workouts.
There is also scientific research available, which indicates that Creatine does help in increasing body capacities. Athletes have reported getting bursts of speed after taking Creatine before an event.
It is recommended that athletes who follow a vegan diet, consume creatine supplements. Plant-based sources for Creatine are non-existent. Creatine is only found in animal products. Hence creatine levels in vegans are lower.
However, consuming this creatine monohydrate supplement shows an adequate rise in the creatine levels of an individual, allowing them to have a good work out.
- Anaerobic working capacity increases, allowing users to complete more repetitions.
- There is a 0.36% increase in lean mass gains.
- This product boosts strength and endurance during muscle work out.
- It contains BioPerine, which increases bioavailability and absorption.
- No artificial sweeteners or harmful additives
Why we liked it:
As mentioned before, it’s challenging to find creatine sources in any plant products, making supplements the only alternative for vegans. People using creatine supplements show a 14% increase in RM strength as well.
3.Best Vegan Protein Powder
High-quality vegan protein powders are also treated as meal alternatives due to their high nourishing capabilities. They are best for making sure of the fact that you get enough protein in your system despite being on a plant-based diet.
Vegan-friendly proteins are usually found in rice, soy, peas, and hemp and are readily available in the market. For those looking to build their muscle mass, a pea protein supplement is recommended due to their excellent BCCA content.
Proteins play a vital role in building muscles. They are essential when it comes to cell division, which induces growth. So it is crucial to get enough protein in your system while throwing it down in the gym.
- Vegans looking forward to building lean muscles may find this product suiting their needs.
- It contains 24g of protein, 2g of fat and 120 calories with each serving.
- This forms a great source of fiber and proteins.
- It contains no artificial flavors and is 100% organic.
- The USDA certifies this supplement
Why we liked it:
For those individuals who continuously keep missing out on their meals, this protein powder forms a great alternative. The fact that it is 100% organic also indicates that the supplement lacks artificial flavors and additional sweeteners.
4. Caffeine (Pre-workout)
The ingredients of a pre-workout supplement show that they’re meant for male bodybuilders who want to build muscle fast. We rarely see supplements tailored to women.
Powher is the perfect answer to this problem. This supplement contains a substance known as ENXTRA. This is a popular caffeine alternative and does not cause the jitters, which are usually attributed to caffeine.
You might not want to take this stuff in the evenings, though, because this may cause sleeplessness. So make sure you stay away from this supplement if you plan on working out late evenings.
OXYJUN is another ingredient that forms a part of this supplement. It is extracted from the bark of the Arjuna tree.
- This supplement is perfect for women who want to gain muscle and lose weight.
- This provides a boost in the mental health of those who consume it.
- The absence of caffeine provides a clean energy boost without the jitters.
- OXYJUN leads to an increased volume of VO2 by 5%.
- It doesn’t smell bad nor does it taste obnoxious.
Why we liked it:
This supplement is an excellent alternative to regular caffeine supplements. It provides a significant amount of quick energy to begin workouts. However, you may want to avoid this at night if you’re planning on sleeping at a sensible time.
In recent times, there is enough scientific research that proves the link between muscle growth and testosterone levels. Some links also prove that testosterone helps in increasing muscle mass.
While it may not be a wise move to use injectable steroids to get a boost in testosterone, you may want to consume this natural alternative.
CentraPeak focuses on cognitive wellbeing by targeting cortisol levels to reduce stress and improve mental focus. This pill gives a natural boost to your energy levels, giving you an essential edge while working out.
- This is one of the few rare vegan supplements available in the market.
- It helps in building muscles quickly.
- It helps in lowering the levels of cortisol in the blood.
- Increases levels of energy.
- It is made of natural products and lacks artificial additives.
Why we liked it:
This is one of the only testosterone supplements available in the market, which are derived from plant products. These capsules are way safer than injectable steroids. They also have no side effects if you take them in moderation.
Beta-Alanine happens to be one of the non-essential amino acids occurring naturally in the body. This substance is converted into Carosine post metabolism.
Carnosine acts as a buffer, protecting our body from lactic acid, which is produced in our body during intense exercises. This, in turn, doesn’t induce the effect of fatigue and muscle soreness in our body.
Thus, beta-alanine increases the level of intramuscular carnosine to significant levels. This leads to an increase in endurance during rigorous bodybuilding sessions.
A slight word of caution, though. You may feel itchiness in your limbs post usage of this supplement powder. This side effect is termed as paresthesia. It’s harmless for the most part unless you feel the need to itch continuously. In that case, you may want to see a general physician before consuming this product any further.
- Excess levels of carnosine in the muscles mean there is less exercise derived fatigue.
- A considerable increase in the anaerobic workout capacity.
- Enhancement in the ability to lift loads.
- Increased muscle gains.
- 100% organic and plant-based
Why we liked it:
This supplement is more or less a go-to supplement for all individuals who want to go for a quick gain in muscles. The product, again, is natural and contains no artificial additives. It is recommended for every vegan individual interested in bodybuilding.
7. Citrulline Malate
Citrulline malate is again a non-essential amino acid that is readily synthesized by the human body. This supplement, upon ingestion, stimulates the production of Arginine. Arginine is responsible for the production of nitric oxide, which is a well-known vasodilator.
High levels of nitric oxide in the blood cause an increase in the blood flow to the muscles and various organs in the body. Proper blood flow to the muscles is essential in the case of bodybuilding.
Including this supplement in a pre-workout mix may yield potentially useful results.
- It provides increased blood flow to the muscles.
- Stimulates muscle growth.
- Supports the ATP system for prolonged output.
- Assists in the production of nitric oxide.
- Reduces the build-up of ammonia and lactic acid
Why we liked it:
Citrulline Malate is responsible for the extensive production of energy during a workout session. Bodybuilding needs energy production at high levels. Citrulline malate does just that by increasing the production of arginine, which in turn increases the production of nitric oxide. And nitric oxide helps build muscle.
8. Vitamin B12
RawSeries Vitamin B complex contains multiple types of vitamin B. This regulates your energy levels and maintains your overall health. It is essential for vegans and vegetarians alike who fall short in some key nutritional areas.
The product also contains some extra ingredients like choline, inositol, and Vitamin C. These ingredients make the product an all-rounder for vegan users.
- t boosts power levels during workouts.
- Assists in the overall functioning of the brain.
- It’s made up of a combination of vitamin B, which vegans need.
- It doubles up as a beauty supplement.
- Improves metabolism
Why we liked it:
This product has kept us energetic even after long hours at the gym. It has also helped us maintain the healthy growth and metabolism of our skin and hair.
9. Vitamin D
Ora terms their Vitamin D supplement as ‘sol’ food. The word ‘sol’ refers to ‘sun’ in Spanish. These pills provide you with 2000 IU of Vitamin D3, which is the active form of Vitamin D.
These pills lack fillers which slightly indicates that the pills are healthier than the rest available in the market. This pill lacks gelatin, making it perfect for a vegan lifestyle.
As per their name, Ora Organic is completely organic. They lack any GMOs and any other allergens which may cause allergic reactions to users.
- 2000 IU of Vitamin D3 per tablet.
- Small pills, easy to swallow.
- Made from lichens, a natural ingredient.
- Lacks fillers.
- Excellent quality of the product.
Why we liked it:
Post usage of this supplement, we felt very energetic, and our bodies hurt less. Vegans need to take this supplement to get their daily fill of nutrients.
10. Algae-based Omega-3
The Ora Organic Vegan Omega-3 spray contains about 600 mg of DHA. This single serving is more than enough for bodybuilding vegans and general vegans alike.
These omega-3 fatty acids come directly from algae, so no fish oil is involved. To make sure their vegan consumers get this point, the manufacturers have clearly mentioned “nothing fishy here” on their labels.
- It contains 600 mg of DHA per serving.
- the product is 100% vegan.
- Small, easy to use spray bottle.
- It lacks the irritating fishy after taste.
- Non-GMO based product, perfectly safe even in case of allergies
Why we liked it:
The citrus taste is a great respite for every single vegan who dislikes the taste of fish. Omega-3 fatty acids are usually found in fish oil, hence the taste. Besides, this product does not trigger any allergies.
Iodine remains as a primary ingredient in every science fair project coming out of high school. It reacts with starch to give a purple coloration. And this very same iodine is an essential factor in a healthy individual’s diet.
Since that is something that cannot be tracked, It would be correct to say that individuals on a vegan diet do not get adequate iodine through their daily food consumption.
The Zhou Thyroid Support Complex with Iodine supplement is a good vegan supplement for a healthy diet. This product comes infused with Magnesium, Zinc and other ingredients.
A slight word of caution though, this product causes an upset stomach in some users so you might want to switch to some other supplement if you experience a problem like this. However, these cases are very rare.
- This product is packed with Iodine and other minerals.
- Assists in weight loss management.
- Plays a vital role in reducing fatigue.
- Perfectly safe for a vegan diet.
- This product enhances thyroid function and metabolism
Why we liked it:
This product will leave you feeling more energized. Instant metabolic gains are not that conspicuous but after a good duration of usage, the gains are evident.
Are there any Vegan magic pills?
Let’s be very clear. When it comes to bodybuilding, there is no shortcut, and there are no magic pills to help achieve your health goals. Proper diet and training should be your number one priority when you look forward to building muscle.
This involves eating nutrient-rich food and hitting the gym on time. It doesn’t matter if you are vegan or not; it doesn’t take much for people to maintain a proper healthy diet to help in their fitness goals. A good diet and adding appropriate weights to your repetitions in the gym can do 90% of the job. It can just take time.
Supplements and protein powder can only fill the gaps in your diet, so knowing which supplement to use is mandatory if you want to build muscle mass. It’s ridiculous if you take protein powders and throw them together to see what works and what doesn’t.
Consuming vegan BCCA won’t make much of a difference if your training and nutrition are not in order.
Having said that, the right vegan supplements can be very beneficial if you take them in adequate amounts along with the correct approach.
It’s essential for you to maintain a proper diet while throwing down the weights in the gym. Supplements should be regarded as supplements and not the main food. Their job is to fill the gaps in your diet and not form your food in the first place.
Please keep in mind that consuming supplements in excess can lead to toxicity within the body. “More” is not “better.” To date, there has not been any research to support mega-dosing for better results in the gym.
Certain supplements also cause adverse effects with those who’re on prescription medication. So it’s advisable to consult a dietician before taking supplements if you’re on prescription medication.
I cannot stress how important it is to maintain a healthy diet. You need to eat proper food. Supplements should not be your go-to thing when it comes to your diet. It should only be used to fill in those gaps in your diet.
Now I’m not saying they’re wrong, all I’m saying is be wise when it comes to using them. To be honest, it’s not the protein shake that helps build muscle; it’s the continuous training of the muscles in the gym that does it. Yes, protein shakes may aid in the recovery of the muscles post-workout, but the actual growth is induced by working on the weights in the gym.
It’s important that you find the perfect balance between your meal plans and your work out. Supplements don’t help you build your body, the weights at the gym do.
Did You Know?
Over-consumption of supplements may lead to harmful side effects. More isn’t always better. Adhere to your meal plan strictly to avoid any issues.