What supplements should I take if I follow a plant-based diet?

Many of my plant-based clients suffer from nutritional deficiencies such as Iron, B-12, and Omega 3. Our soil is not as nutritive as it once was, and many essential nutrients come from animal sources. For example, the conversion of ALA’s (plant sources of Omega 3) to EPA or DHA is very low.


Here are the top deficiencies I see in my practice and their best sources:

  • B12 – fortified food and supplementation.

  • Iron – cooking with cast iron pan, lentils, beans, nuts, seeds, and supplementation.

  • Iodine – seaweed and supplementation.

  • Omega 3 -Krill or Algae oil supplements.

  • Vitamin D – fortified foods, sunlight, and supplementation.

  • Protein – pea or rice protein powder.

  • Calcium – tahini, bok choy, kale, broccoli, chickpeas, and fortified plant milk.

  • Zinc – pumpkin seeds, nuts, beans, sprouted tofu, and bread.

If you eat a mostly plant-based diet and are curious if you have such deficiencies, I would recommend Vitamin and Micronutrient testing. This can be done with a simple blood test that generates a report of your levels.


If you are interested in exploring your nutrient profile and receiving an individualized supplement protocol with Bianca, sign up here for a free discovery call.


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