Vegan for Life: Everything You Need to Know to Be Healthy on a Plant-based Diet

by Jack Norris

VITAMIN B12: • Two servings per day of fortified foods providing 2 to 3.5 micrograms of vitamin B12 per serving OR • 25 to 100 micrograms per day from a chewable or sublingual supplement OR • 1,000 micrograms twice per week from a chewable or sublingual supplement IODINE: • 75 to 150 micrograms three to four days per week (or ¼ teaspoon of iodized salt per day) VITAMIN D: • 600 International Units (15 micrograms) per day unless you are certain you are getting adequate sun exposure OMEGA-3 FATS: • ALA: Be sure to include a good source of ALA in your diet every day. The best choices are canola, flaxseed, hempseed, and walnut oil; walnuts, flaxseeds, chia seeds, or hempseeds. • DHA: Consider a supplement providing 200 to 300 milligrams of DHA (or DHA plus EPA combined) from algae every two or three days.