Vegan Essentials Stack
The nutrients most likely to run low on a plant-based diet.
Strong stack — well-matched with minor gaps.
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 raises blood DHA as much as cooked salmon at the same dose, making it a legitimate plant-based alternative to fish.
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: 18-40mg elemental iron for deficiency (varies by severity) (a typical label dose, not the dose used in the cited trials, which used 60 to 120 mg a day)
- Zinc8.5/10 evidence
Involved in 300+ enzymatic reactions — supports immune defense, testosterone production, wound healing, and sleep quality.
Typical dose: 15-25mg daily (a typical label dose, not the dose used in the cited trials, which used about 30 mg a day)
What this stack covers
- Prenatal support81% · via Iron
- PMS relief77% · via Zinc
- Bone health69% · 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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