Vitamin B-12 protects the nerve tissue and brain cells. B-12 also plays an essential role in the formation of red blood cells, and it promotes healthy sleep. It's difficult for vegans to get B-12 outside of specific fortified foods, nutritional yeast and spirulina, so I highly recommend taking a good B-12 supplement.
A deficiency in vitamin D can lead to increased risk of death from cardiovascular disease, cognitive impairment, low testosterone levels, and cancer. Most of us are just not able to create enough vitamin D through sun exposure to generate what our body needs, so I recommend taking D3, especially during winter.
Zinc plays a role in a healthy immune system, cell division, cell growth, wound healing, and the breakdown of carbohydrates. Low levels of zinc have also been linked to significantly lower testosterone levels. That's why I recommend a zinc supplement to those who are physically and/or sexually active.
Omega-3s play a vital role in brain function and heart health. While vegans can get ALA Omega-3s from diet, the only vegan source of DHA is algae. This product provides a direct source of vegan DHA omega-3s. You can consume it straight, or drizzle a serving over salad. Store in the fridge to prevent oxidation.
This list wouldn't be complete without a vegan protein powder! This is one of the easiest to get started with because it's pre-mixed (sourced from pea, rice, hemp and quinoa!), pre-flavored, and ready-to-go. If you're still getting used to the taste of vegan protein powders, I recommend you blend it with bananas or berries.
Weight lifting performance is 14% greater in creatine users. In one study, creatine users gained 2 kg of body mass while the placebo group gained nothing. Creatine use in vegans has also been associated with significant positive effects on working memory and intelligence measures requiring processing speed.
Recent research has demonstrated that beets support circulation and muscular oxygenation. They are rich in nitrates, which can provide for a greater pump in the gym, as well as increases in power, strength, speed, and endurance. In 2016, I even dropped coffee in favor of beet extract powder!