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A supplement guide for you
Plant-forward eating
For vegans, vegetarians and plant-forward eaters.
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A 9-supplement educational combination tailored to your goals and diet.
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Since you're starting fresh, a base of these 9 supplements is a sensible place to begin for your goals.
Morning: B vitamins, Iron, Vitamin D, Protein and Vitamin C. Evening: Fish oil (Omega-3), Calcium, Zinc and Magnesium.
Why it's included: You asked to include B vitamins. Considered by people with limited diets or plant-based eating.
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Why it's included: You asked to include Iron. Considered by those prone to low iron; confirm need via testing.
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Why it's included: You asked to include Vitamin D. Considered by people who spend a lot of time indoors or in low-sun seasons.
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Why it's included: You asked to include Protein. Considered when it's hard to reach protein targets through meals, when training a lot, or when meals are irregular.
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Why it's included: On this diet, Fish oil (Omega-3) is one people commonly fall short on. Considered as an omega-3 source by people who don't eat much fish.
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Why it's included: On this diet, Calcium is one people commonly fall short on. Considered by those low on dairy and focused on healthy aging.
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Why it's included: On this diet, Zinc is one people commonly fall short on. Considered by those with a limited diet.
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Why it's included: A good pairing with Iron. Vitamin C helps the body absorb non-heme iron (the form in plant foods) — a classic pairing for anyone minding their iron.
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Why it's included: A good pairing with Vitamin D. Magnesium is needed by enzymes involved in how the body activates and uses vitamin D — a reason people taking D often mind their magnesium too.
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In the morning, for daytime energy metabolism.
Morning, with vitamin C; space apart from tea/coffee.
After breakfast with some dietary fat for absorption.
After exercise or at breakfast, to top up protein.
After breakfast; take with iron if you supplement iron.
After dinner, with a fat-containing meal.
In the evening; space it apart from iron.
Evening, after food; empty stomach can cause nausea.
In the evening, for relaxation and recovery.
Vitamin D3 helps you absorb calcium, and K2 is involved in directing that calcium toward bone — a popular pairing for people focused on bone health.
Why it works: D3 supports calcium absorption in the gut. Using that absorbed calcium as bone material involves K2-dependent proteins (such as osteocalcin). The idea of raising absorption with D3 while K2 helps direct where it goes is why the two are so often discussed — and sold — together.
Magnesium is needed by enzymes involved in how the body activates and uses vitamin D — a reason people taking D often mind their magnesium too.
Why it works: The steps that convert vitamin D into its active form and put it to work rely on magnesium-dependent enzymes. Magnesium is also a mineral many people fall short on, so some pair it with D as part of the base. Many also take magnesium in the evening for a sense of calm.
Vitamin C helps the body absorb non-heme iron (the form in plant foods) — a classic pairing for anyone minding their iron.
Why it works: Non-heme iron is harder to absorb, but vitamin C helps convert it into a more absorbable form. That's why people on plant-forward diets, or anyone prone to low iron, often take vitamin C alongside iron.
For people who don't eat much fish, omega-3 and vitamin D are frequently built into the base together.
Why it works: Both omega-3 (EPA/DHA) and vitamin D are easy to fall short on, especially with little fish in the diet. There's also a practical angle: vitamin D is fat-soluble, so taking it with a fat-containing fish-oil dose at the same meal suits absorption.
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Vitamin B12, iron, vitamin D, omega-3 and protein are commonly watched. B12 in particular is scarce in plant foods, so many people keep an eye on it.
Many cover B12 via a supplement or fortified foods. Plant (non-heme) iron absorbs less well, so it's often paired with vitamin C. Iron is one to avoid overdoing — ask a professional if unsure.
Plan meals around legumes, soy, whole grains, vegetables, fruit, nuts, seeds and fortified foods. Vitamin B12 is non-negotiable for vegans, and iron, vitamin D, omega-3, calcium and iodine deserve situation-by-situation attention.
Choose one relevant outcome before starting, record a baseline, and review it at the interval in the guide. Do not use a supplement feeling as a diagnosis.
Vegans who do not take B12 risk anaemia and irreversible nerve damage. Take iron only when a test confirms deficiency. In pregnancy, breastfeeding, infancy and older age the stakes are higher, so plan with a dietitian or clinician. Iodine can also be excessive from too much seaweed. Seek care for unexplained severe fatigue or numbness.
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