Recommended Dietary Supplements

UPDATE 2017-11-05: 
I recommend not taking any dietary supplements unless you have regular blood work done and it shows that you need a supplement. Supplements can damage major organs such as your liver. You can get vitamin b-12 from  Nutritional Yeast and vitamin D from irradiated mushrooms. 

Get your supplements from food not pills.

dietary supplements medicine pink pills red pills oil pills thermometer probiotics blue pillsThe supplements that are absolutely necessary for vegans / strict vegetarians are Vitamin B12 and Vitamin D. These supplements will prevent deficiency and deterioration.

Dietary Supplements



– Reproduction
– Thyroid gland function
– DNA production
– Protecting the body from damage caused by free radicals and infection.

1/2 of a Brazil Nut provides about 65% of the daily value of selenium.

Vitamin B12

B12 comes from bacteria in the soil.
Bragg Nutritional Yeast 1 TBSP, 100% rda, 40% dv
Red Star Savory Nutritional Yeast Flakes 1000% dv (The image in the link has incorrect nutrition facts. See image below for updated nutrition facts.)
updated nutrition information for red star nutritional yeast

Vitamin D

Your body will make Vitamin D if you get 15 minutes direct sunlight a day.
Look for Monterey High In Vitamin D Mushrooms at your local grocery store.
You can also make your own vitamin D mushrooms by placing store bought mushrooms in direct sunlight with the bottoms up for a few hours. This will provide much more vitamin d than 100% of the rda. You can also use a UV grow light to do this. Be aware that some grow lights do not produce UV light.

Place Mushrooms in Sunlight to Get Your Vitamin D


*It is better to get B6 and Folate NOT Folic Acid from whole plant foods. Folic Acid is synthetic and created in a laboratory but Folate occurs naturally in fruits and vegetables.

**Fish and Krill Oil are unhealthy. The oceans are polluted with crude oil, mercury, animal and human feces, and plastic. Animals in the ocean are sick and have various parasites and diseases which can be passed to humans. Cooking oils all say mercury free on the bottle but the ocean is the world’s toilet. Would you rather have fresh carrots or carrots that have passed through a person’s body and into their toilet. A plant source of OMEGA-3 is recommended.

Medicines & Supplements I Use:

Updated 2018-09-20.

Red Star Savory Nutritional Yeast FlakesVitamin B-12, 100% rda, 40% dv, 6.68 mcg1/2 teaspoon a day
Levothyroxin 75mcg prescriptionLevothyroxin 75mcgOne a day
Mushrooms, Irradiated 4 hrs, Dried for 7 days, Boiled 15 minutes, FrozenVitamin D 134 .8mcg, 674% dv15g a day, 1 mushroom

Nutrient Tips

When following the meal plan make sure you get the recommended amounts of nutrients from the foods you eat. It is better to get nutrients from food and not from pills.

Protein – Beans, Beets, Broccoli, Asparagus, Quinoa, White Mushrooms, Cauliflower, Blackberries, Oranges, See The Incomplete Protein Myth .

Vitamin B12 – 1000mcg 16,666% in the supplement above.

Vitamin D – 600% in the supplement above and 100% in Monterey High In Vitamin D Mushrooms .

Calcium – Spinach, Okra, Butternut Squash, Broccoli, Rutabaga, Brussels Sprouts, Celery, Carrots, Oranges, Blackberries, Grapefruit.

Magnesium – Almonds, Cashews, Peanuts, Beans, Quinoa, Avocados, Bananas

Iron – Beans, Asparagus, Spinach, Nuts (Cashews, Peanuts, Almonds)

For more information see Nutrients from Plants.



More Information


Should We Take a Multivitamin? (video)
Multivitamin Supplements & Breast Cancer (video)
Vitamins should come from produce not pills.
Food Synergy (video)
Folic Acid Supplements Not Linked To Increased Cancer Risk
Risk Associated with Iron Supplements (video)


Omega 3 supplements have little or no heart or vascular health benefit – 2018 study
Should We Take EPA & DHA Omega-3 For Our Heart? (video)
Fish do not make OMEGA-3 they get it from algae (spirulina).
Algae-Based DHA vs. Flax (video)
Is Fish Oil Just Snake Oil? (video)
Plant-Based Omega-3 Supplements (video)


Should Probiotics Be Taken Before, During, or After Meals? (video)
Gut Feelings: Probiotics & Mental Health (video)
How to Develop a Healthy Gut Ecosystem (video)
Is Obesity Infectious? (video)
Gut Flora & Obesity (video)
More information on probiotics.


Four Nuts Once a Month (video)
Are Brazil Nuts a Good Way to Get Enough Selenium?

Vitamin B-12

Bacteria in soil and plants contains vitamin B-12.
Vegan Epidemic (video)

Vitamin D

Vitamin D from Mushrooms, Sun, or Supplements (with daily recommendations)
Is Vitamin D3 Better Than D2? (video)
Should Vitamin D Supplements Be Taken to Prevent Falls in the Elderly? (video)
Vitamin D comes from sunlight and mushrooms that have been exposed to sunlight.


Vegetarian Zinc Requirements (video)


Back to Meal Plan.