Vegan/Vegetarian Nutrient Coverage
Plant-based eaters seeking to cover common nutrient gaps.
vegan
vegetarian
B12
omega-3
prevent deficiency
support cognitive and cardiometabolic health
Core stack
Vitamin B12 (cyanocobalamin or methylcobalamin)
A
Dose: daily: 50–100 mcg/day · or weekly: 2000 mcg/week
With or without food
Continuous
Why: Prevents deficiency—no reliable plant source.
Sources
Algal DHA/EPA
B
Dose: 250–500 mg DHA±EPA/day
With meals
Continuous
Why: Provides long-chain omega-3s with low conversion from ALA.
Sources
Adjuncts
Iron + vitamin C (if low ferritin or menstruating individuals)
B
Notes: Screen and supplement if deficient per clinician.
Monitoring
- Serum B12 or MMA (as indicated)
- Ferritin (as indicated)