Goal planner
Pick a goal to see a prioritized set of supplements, common dosage ranges and sample products.
Fills gaps commonly watched on plant-forward diets.
Recommended amount
1 serving with B12 / day
Role for this goal: B12 is scarce in plant foods.
Common range1 labeled serving (B-complex)1× / dayOften at breakfastSample products
Recommended amount
5–18 mg / day only if needed
Role for this goal: Plant iron absorbs less well — test first.
Common range5–18 mg / day (only if needed)1× / dayAbsorbed better on an empty stomach, but can upset itExcess iron can be harmful — professional guidance is recommended.
Sample products
Recommended amount
1,000–2,000 IU / day
Role for this goal: Watched with low sun exposure.
Common range1,000–2,000 IU (25–50 µg) / day1× / dayWith a meal (fat-soluble)Best with foodThe upper intake level for adults is about 4,000 IU (100 µg)/day.
Sample products
Recommended amount
20–30 g / serving (plant)
Role for this goal: From soy, pea and other plant sources.
Common range20–30 g / serving1–2× / dayAfter exercise, at breakfast, or as a snackRecommended amount
1 serving of algae-based omega-3
Role for this goal: Choose algae-derived if you avoid fish.
Common range500–1,000 mg EPA+DHA / day1–2× / dayUsually with a mealBest with food
Note: Iron is only for those who need it — get tested if unsure.
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.