A well-planned plant-based diet can provide nearly all the nutrients your body needs, but some require extra attention. The menus on this website are carefully designed to ensure you get everything necessary for optimal health. If you're following these meal plans, B12 and Vitamin D are the only must-have supplements for most people. Everything else depends on individual needs, which can vary based on factors like sun exposure, activity levels, and personal nutrient absorption.

Mandatory Supplements

Vitamin B12
Essential for Everyone

• Why? Supports nerve function, red blood cell production, and DNA synthesis.
• How much? 1000 mcg twice a week or 50 mcg daily (cyanocobalamin is best absorbed).
• Where to get it? Fortified plant milk, nutritional yeast (but supplements are still necessary).

Vitamin D
Essential if You Get Little Sunlight

• Why? Supports bone health, immune function, and calcium absorption.
• How much? 2000 IU (50 mcg) daily, especially in winter.
• Where to get it? Sunlight (10 minutes daily with 60% skin exposed may be enough), fortified foods, mushrooms.
• When to take it? With a fat-containing meal for better absorption.

Additional Supplements

Vitamins are generally safe, but be careful with minerals. Only take them if:

• Your bloodwork shows a deficiency.
• You track your micronutrients (e.g., using Cronometer) and notice a consistent imbalance.

If you don’t feel great all the time (and you should), track your nutrients for a week to spot possible deficiencies and adjust your diet.

Omega-3 (DHA & EPA)

• Why? Supports brain, heart, and joint health.
• How much? 250-500 mg DHA/EPA daily
• Best source? Algae-based supplements.
• Food sources? Flaxseeds, chia seeds, walnuts, hemp seeds.  
  Example: 20 g flax or chia seeds + a 5-7 walnuts daily
  
  

Iron

• Why? Supports energy levels and oxygen transport.
• How much? 14-18 mg daily (higher if menstruating).
• Best form? Ferrous bisglycinate (easier on digestion).
• Food sources? Lentils, beans, tofu, quinoa, dark leafy greens, pumpkin seeds (pair with Vitamin C for better absorption).
  Example: half a cup or one cup of lentils, beans or tofu daily 

Calcium

• Why? Supports bone health, muscles, and nerves.
• How much? 700-1000 mg daily.
• Best form? Calcium citrate or carbonate.
• Food sources? Fortified plant milk, tofu, almonds, tahini, leafy greens (except spinach, which has absorption blockers).
  Examples: 100 g (3 oz) firm tofu and half a cup of almond milk

Zinc & Copper Balance

• Why? Zinc boosts immunity and skin health, while copper supports energy and nerve function.
• How much? 7-12 mg zinc daily to balance copper intake (vegan diets tend to be high in copper).
• Best form? Zinc picolinate or gluconate.
• Food sources?
  For Zinc: Pumpkin seeds, lentils, chickpeas, tofu, cashews, quinoa.
  For Copper: Nuts, seeds, whole grains, dark leafy greens.

When to take it? Evening, away from high-copper foods and iron supplements, for best absorption.

Iodine

• Why? Essential for thyroid health and metabolism.
• How much? 150 mcg daily.
• Best form? Kelp or iodine-fortified salt.
• Food sources? Seaweed (nori, wakame, kombu – intake should be moderated).
• How to add nori to meals?

1. Sprinkle crushed nori over salads or grain bowls.
2. Add strips to miso soup or ramen.
3. Wrap sushi rolls or rice balls with nori.
4. Blend into dips or sprinkle on avocado toast.
5. Snack on ready-made nori chips.

Selenium

• Why? Antioxidant that supports thyroid health.
• How much? 55-70 mcg daily.
• Best form? Brazil nuts (5g per day is enough).
• Food sources? Brazil nuts, whole grains, tofu, sunflower seeds.
  Example: Eat one Brazil nut daily.

Magnesium

• Why? Supports muscles, nerves, and energy.
• How much? 270-400 mg daily.
• Best form? Magnesium glycinate or citrate (better absorption, gentler on digestion).
• Food sources? Nuts, seeds, whole grains, dark leafy greens, bananas.
  
  
  
  

Blood Tests & Monitoring

• Vitamin B12 (serum B12 & methylmalonic acid for accuracy).
• Vitamin D (25-hydroxyvitamin D test).
• Iron & Ferritin (checks iron stores and anemia risk).
• Zinc & Copper (ensures proper balance).
• Omega-3 Index (DHA & EPA levels).
• Iodine & Thyroid Panel (if needed).
• Calcium & Magnesium (bone health markers).
  
  
  
  

Summary

✓ If you’re healthy and eat a well-planned plant-based diet, you only need B12 (and Vitamin D if you don’t get enough sun).

✓ If you don’t feel your best, track your nutrients for a week and adjust accordingly.

✓ Be careful with minerals—supplement only if bloodwork or tracking shows a need.

✓ Always consult a healthcare professional before starting new supplements.