Vegan Essentials Stack
The nutrients most likely to run low on a plant-based diet.
Decent stack — covers your goals but has room to improve.
What's in this stack
- Vitamin B127.5/10 evidence
Drives nerve myelination, red blood cell formation, and DNA synthesis — deficiency is common in vegans, vegetarians, and older adults.
Typical dose: 500-1000mcg daily for maintenance; higher for deficiency
- Vitamin D37.5/10 evidence
Hormone-like vitamin that regulates 1,000+ genes — deficiency is widespread and linked to poor immunity, depression, and bone loss.
Typical dose: 2000-4000 IU daily
- Algae Oil5.5/10 evidence
A vegan, fish-free source of the long-chain omega-3 fatty acids DHA (and increasingly EPA) extracted from marine microalgae. Randomized human trials show algal DHA is bioequivalent to fish-oil and cooked-salmon DHA for raising blood omega-3 levels, making it a legitimate plant-based alternative to fish oil.
Typical dose: 250-500mg combined EPA+DHA daily for general health; up to 1000mg+ DHA for higher omega-3 status or triglyceride goals
- Iron9/10 evidence
Essential mineral for oxygen transport and energy production — critical for those with deficiency, especially women and athletes.
Typical dose: 18-45mg elemental iron for deficiency (varies by severity)
- Zinc8.5/10 evidence
Involved in 300+ enzymatic reactions — supports immune defense, testosterone production, wound healing, and sleep quality.
Typical dose: 15-25mg daily
What this stack covers
- Prenatal support81% · via Iron
- Fertility support72% · via Zinc
- PMS relief59% · via Vitamin D3
1 documented interaction in this combination
The grade above measures how well this stack covers its goals — it does not account for these.
- Iron + Zinc (major)
Mutual inhibition of absorption - iron reduces zinc, zinc reduces iron
Separate by 2+ hours. Take zinc between meals, iron with vitamin C.
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This information is for educational purposes only. Sie ersetzt keine professionelle medizinische Beratung. Sprich immer mit einer qualifizierten medizinischen Fachperson, bevor du ein Supplement oder Medikament beginnst, absetzt oder änderst.