Getting Started
Prioritize whole foods: beans, greens, whole grains, vegetables, fruits, nuts, and seeds. The items below cover common nutritional bases while you transition.
| Item | Notes |
|---|---|
| Vitamin B12 | Cyanocobalamin or methylcobalamin. Typical WFPB guidance: 1000 µg 2–3×/week or 50–100 µg daily. |
| Vitamin D3 | Dose per blood levels and sun exposure; many adults use 1000–2000 IU daily. |
| Omega‑3 (Algae DHA/EPA) | Good plant-based source to cover long‑chain omega‑3s. |
| Iodine | If salt is non‑iodized and seaweed is rare, consider 150 µg/day. |
| K2 (optional) | If supplementing D, some choose K2; evidence varies—discuss with clinician. |
| Turmeric + Black Pepper | Anti‑inflammatory spice pairing to use in cooking daily. |
| Fiber Boosters | Ground flax, chia, psyllium as needed; choose whole‑food first. |
This list is educational, not medical advice. Personalize with your clinician.