skip to Main Content

These Are the Nutrients and Supplements Vegans Need for Bulking Up

Supplements for Vegan Athletes

People decide to go vegan for different reasons.

They may have decided to do it because of specific health concerns, or simply because they are against consuming meat and other animal-based products.

We all have our own reasons as well.

While the reasons people may have for adopting a vegan diet may remain private, what is public knowledge is that it’s trickier to accomplish certain things with your body if you have cut out those animal-based products.

For example, developing your muscles for bodybuilding is not the simplest thing to do without any help from the aforementioned items, so how exactly can vegans pull that off?

Part of the answer is through using supplements, and in this article, we will discuss some of the essential supplements vegans will need if they want to bulk up.


Condition Your Body For the Added Mass by Taking Calcium

To better prepare your body for the added mass you’re about to take on, you first have to ensure that your frame is nice and strong. You can do that by strengthening your bones, and as we all know, calcium works great for that specific purpose.

When people think of calcium, they associate it with dairy products, but it’s actually found as well in vegan-friendly consumables such as soybeans and dark leafy greens, according to

The calcium vegans need to get from either food items or supplements should reach about 1000 mg in a day.


A Stronger Frame Is Also Made Possible by Vitamin D

If you’re going to up your calcium intake then you will need more vitamin D as well.

Vitamin D is something you need for absorbing all that extra calcium into your body. Those two will help you obtain that strong frame that is absolutely crucial for bodybuilding.

Increasing the amount of vitamin D in your body is easy enough to do because you can just expose yourself to the bright sun. Supplements work just as well though, and they’re obviously more comfortable to absorb.

Around 15 mcg (micrograms) of vitamin D should be enough for a day.


Why Vitamin B12 Is a Must-Have Supplement

According to Healthline, vitamin B12 is a nutrient that is important to the body because it helps regulate different processes and that includes protein metabolism.

Unfortunately, this is not something you may already have in abundance in your vegan diet because it comes mainly from seafood and dairy. If your muscles are ever going to have a shot at developing properly, you have to get more vitamin B12 into your body.

There’s no need to despair however, because vitamin B12 is now more accessible than ever to vegans.

You should be able to find this essential supplement in different vegan cereals and plant milks.

If you ultimately decide that you only want to introduce vitamin B12 into your body as a supplement, be sure to monitor how much of it you are ingesting to maximize its effectiveness. notes that 2500 mcg of the vitamin will do just fine for a week.


Your Larger Body Will Need a Heart Enhanced by Omega-3 Fatty Acids

Having larger muscles means that your heart will have to work overtime to get the oxygenated blood where it needs to be. That industrious muscle needs a boost, and you can provide exactly that by consuming more omega-3 fatty acids.

According to the No Meat Athlete, the ALA (alpha-linolenic acid) fatty acid is easy enough to obtain through just eating the common vegan foods, but the DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are harder to come by.

The DHA and EPA are what you need to get through supplements.

Taking in around 300 mg of DHA and EPA every day should be enough to give your heart the additional boost that you will need.


Take Creatine for Upping Your Muscle Mass

Thus far, we’ve focused on supplements that are designed to better prepare your body for the bigger muscles you want to build, but is there something you can take for actually increasing your muscle mass?

The answer to that question is yes, and the supplement you are looking for is creatine.

In addition to improving your muscle mass, the creatine will also work to lower the level of fatigue you experience while exercising, per That should allow you to spend more time developing your body in the ways you want to.

30 grams of creatine will be good enough for a day, but make sure not to take that amount all at once.



As you can see, even if bodybuilding is a significantly tougher challenge for a vegan than it is for an omnivore, it’s not necessarily impossible. Supplements will help you obtain the body you’ve long dreamed of, and as long as you take the right ones in the appropriate dosages, you should be able to see yourself bulking up sooner rather than later.


Leave a Reply

Your email address will not be published. Required fields are marked *

Back To Top