Vegetarian Support
Nutrients commonly low in plant-based diets
Plant-based diets often fall short on B12 (found almost exclusively in animal products), iron (plant forms absorb less efficiently), zinc (phytates reduce absorption), omega-3 DHA (no plant source), and iodine (limited plant sources).
Why This Matters
92% of vegans and 67% of vegetarians have suboptimal B12 levels. Plant iron absorbs at 2-20% vs 15-35% for heme iron. Strategic food pairing can dramatically improve nutrient status.
Target Nutrients
Vitamin B12
2.4 mcg/day
Essential for nerve function and red blood cell formation
Iron
18 mg/day
Essential for oxygen transport and energy production
Zinc
11 mg/day
Supports immune function and wound healing
Omega-3
1600 mg/day
Supports brain health, heart health, and reduces inflammation
Iodine
150 mcg/day
Critical for thyroid hormone production and brain development
Optimized Food Stack
Our engine picked these 5 foods to cover 100% of the target nutrients.
Clams
3 oz cooked (85g)
Beef Liver
3 oz (85g)
Oysters
6 medium (84g)
Mussels
3 oz cooked (85g)
Cod
4 oz (113g)
Sample Daily Menu
Breakfast
Fortified soy milk with nutritional yeast on toast
Lunch
Lentil curry with spinach and bell pepper
Snack
Edamame with nori sheets
Dinner
Tofu stir-fry with broccoli and hemp seeds
Cost: Food vs Supplements
Food Stack (weekly)
$30.00
~$130/month
Supplement Stack (monthly)
$56
5 individual supplements
Frequently Asked Questions
References
Customize Your Vegetarian Support Stack
Use the Supplement Replacer tool to fine-tune this stack with your dietary preferences and life stage.
Open in ToolDisclaimer: These food recommendations are based on USDA nutrient data and are for informational purposes only. Consult a healthcare provider before making dietary changes, especially during pregnancy or with medical conditions.