Recommended Dietary Supplements

Get your supplements from food not pills.

dietary supplements medicine pink pills red pills oil pills thermometer probiotics blue pillsWe do not need multivitamins, omega-3 pills, or probiotics. The supplement that is absolutely necessary for vegans / strict vegetarians is Vitamin B12. This supplement will prevent deficiency and deterioration. Do not take other supplements without getting a blood test first because it is a waste of money and supplements can cause damage to major organs.

McDougall’s Moments: Vitamin Supplements (video)


Dietary Supplements

Brenda Davis R.D. – Becoming Vegan: The Guide to Adopting a Healthy Plant-Based Diet – Offstage (Video starts at 28:54.)
B-12 Cyanocobalamin 1000mcg two times a week.
B-12 Methylcobalamin 1000mcg a day.

Cheapest Source of Vitamin B12 (video)

Vitamin B12 recommendations for Vegans

Vitamin B12

B-12 comes from bacteria in the soil.
A vitamin B-12 supplement is absolutely necessary.
Deva Vegan Vitamin B-12 Fast Dissolve Lozenges 90 Tablets (2 Pack), 1000mcg, 16666% dv
Pure Encapsulations – Methylcobalamin – Advanced Vitamin B12 for a Healthy Nervous System* – 180 Capsules
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 in summer.

I do not recommend taking vitamin D pill supplements (pills or liquids) for most people because they provide little benefit in terms of bone health and have concerning side effects. The overall harmful effects caused by nutritional imbalances created by taking these pills are far from fully understood; however, there is sufficient evidence that taking vitamin D by mouth may increase your risk of heart disease, several forms of cancer, and kidney stones. In addition, recent studies have suggested levels of 25-hydroxy-vitamin D above 60 ng/mL are associated with an increased risk of pancreatic cancer, vascular calcification, and death from any cause. –McDougall Newsletter, March 2011, Volume 10 Issue 3



Medicines & Supplements I Use:

Updated 2019-03-24.

Deva Vegan B-12 1000mcg with Folic Acid 400mcg & B6 2mgB-12 Methylcobalamin 1000mcg, Folic Acid 400mcg, B6 2mgOne a day
Levothyroxin 75mcg prescriptionLevothyroxin 75mcgOne a day

Nutrient Tips

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

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.