Do You Really Need Supplements on a Plant-Based Diet?

We’re not here to sell you anything. You already know that plants are powerful enough on their own.

But even with a well-balanced plant-based diet, there are a few micronutrients that are hard (or impossible) to get from plants alone—and a few that become even more essential as we age.

Vitamin B12 - The Non-Negotiable

Why you need it: B12 is crucial for brain health, red blood cell production, and nervous system support.
🚫 You can’t get it from plants. Period.

Omnivores get it from: Meat, fish, eggs, and dairy (it’s added to animal feed).

✅ What to take:

• Methylcobalamin or cyanocobalamin

• 2,000 mcg once a week, or 250–500 mcg daily

• Sublingual (under the tongue) versions absorb best

Food-first tip: There’s no natural plant source—but fortified plant milks and nutritional yeast can help support baseline intake.

Vitamin D3 (especially in winter) - The Immune & Mood Stabilizer

Why you need it: Vital for bone density, immunity, and hormone regulation.
Even omnivores are often deficient—especially in cooler months.

Omnivores get it from: Fatty fish, egg yolks, and fortified dairy.

✅ What to take:

• 1,000–2,000 IU daily

• Choose D3 (cholecalciferol) over D2, and opt for a vegan lichen-derived source

Lifestyle tip: 15–30 minutes of midday sun on skin daily = ideal. But depending on location and season, supplementation is often needed.

Omega-3s (EPA & DHA) - The Brain & Inflammation Protector

Why you need it: ALA from flax, chia, and hemp is great—but it doesn’t convert efficiently to EPA/DHA, which support brain health, cardiovascular function, and reduce chronic inflammation.

Omnivores get it from: Fatty fish like salmon or mackerel.

✅ What to take:

• Algae-based omega-3 supplement with 250–500mg combined EPA + DHA daily

• Look for sustainably sourced, non-fishy taste formulas

Food-first tip: Still eat flax, chia, and walnuts for fiber + baseline ALA.

Iodine - Essential For Thyroid Function

Why you need it: Iodine is essential for thyroid function, metabolism, and hormone balance. On a plant-based diet, especially if you avoid iodized salt and seaweed, deficiency is common.

Omnivores get it from: Dairy, and fish.

✅ What to take:

• 150 mcg per day

• Can come from kelp capsules or a reliable multivitamin

Food-first tip: Seaweed (especially nori and dulse) is an excellent natural source—but amounts vary wildly, so be cautious.

Magnesium - The Stress-Relieving, Sleep-Supporting, Muscle-Soothing MVP

Why you need it: Supports muscle relaxation, sleep quality, nervous system health, and blood sugar balance. Soil depletion = many plants contain less than they used to.

Omnivores get it from: Meat and seafood, but also plants.

✅ What to take:

• 200–400 mg per day

• Look for magnesium glycinate or threonate

Food-first tip: Pumpkin seeds, black beans, spinach, and dark chocolate are great magnesium sources—but supplementation can fill in the gaps.

What’s Next?

Next week, we’ll be sharing a “food-first” plant-based checklist to help you meet your nutrient needs before you even consider a capsule.

Until then, take a look at what you’re currently taking—and ask:
Am I supplementing for real needs, or just marketing hype?

Live smart. Supplement intentionally. Thrive naturally.

Live Better, Live Plant-Based 🌱

P.S. Want a PDF supplement guide or comparison chart as a free download? I can create that next! Complete the poll below to confirm it’s something that you’d like.