The complete plant based supplements guide

The world of nutrition is confusing. Depending on who you ask, you might hear that you're lacking nutrients, eating poorly, or not meeting the needs of a whole food plant-based diet or plant based supplements.

So, it's overwhelming. At least, that's how I felt when I first started learning about nutrition facts. 

The obvious choice is to look at what the evidence-based research says on this topic. 

Getting your education on IG or in tweets won't permanently uplevel your health. 

Neither will reading long-form articles like this. 

Using the right information (strategy) and putting it into action leads to lasting change when you do it consistently. 

This guide will break down the ins and outs of a whole food plant-based diet and how to get the right plant based supplements in a simple, effective way. 

Let's dive in. 

1. What's a healthy plant-forward diet?

So what's a healthy, whole food, plant-based diet?

There are two main groups of diseases that we face as humans:

• Diseases of affluence

• Diseases of poverty

Most average Americans and Europeans reading this likely won't face poverty-related diseases.

Diseases of affluence are the bigger problem that modern humans face.

Dr. T. Colin Campbell led the China Study, which took decades to complete.

Researchers found mortality data for over 40 diseases. They also noted where these diseases were located.

They found that these diseases were in different regions of China.

One group was linked to the wealthier areas, while the other was tied to poorer regions.

Diseases of poverty included parasitic infections and malnutrition.

The diseases of affluence were fascinating because these areas had higher rates of meat, animal fat, and dairy consumption.

This puzzled the researchers.

Rural Chinese people had much lower average cholesterol levels than Americans.

At that time, Americans averaged 215 mg/dL, while rural Chinese averaged just 127 mg/dL.

They found that animal protein led to higher blood cholesterol and diseases of affluence.

Higher consumption of meat and other animal products leads to worse health outcomes and more diseases.

The China Study provided several key insights into health. 

But as a simple takeaway, here's what Dr. T. Colin Campbell's recommendation for optimal health and living a disease-free life came down to:

• Eat a whole-food, plant-based diet

• Eat low-fat when possible

• Minimize processed and refined goods, fats, and salt

Decades of literature have proven that a whole-food, plant-based diet is the healthiest way for humans to live.

I've tested this myself and can confirm it's true.

For faster health results, eating raw or more living foods can be even more impactful (even for short stints). I've tested this on myself, too.

For fitness, choose the right plant proteins, such as tofu, tempeh, or TVP. Pair them to support fat loss or muscle building.

But Campbell's recommendation still holds today as it did 40+ years ago.

Eat more plants, and you'll see better health results.

This guide delves deeper into the nuances Campbell laid the foundation for over several decades. 

A whole food plant-based diet is key to good health. So, it's important to know which nutrients in this diet offer the most benefits. 

Let's break down the key nutrients and plant based supplements you should know about. 

2. What plant based supplements do we actually need

We need key nutrients to keep our bodies functioning well. 

Our bodies can make some nutrients on their own. 

We need other nutrients from food sources. 

Nutrients our bodies can't make on their own are classified as key nutrients. 

To build a whole-food, plant-based diet with the right nutrients, it’s important to see the whole picture. 

Whether you’re fully plant-based or just adding more fruits and veggies, covering all your bases is key to lifelong health. 

Here's the key nutrients we need:  

• B12

• Vitamin D

• Calcium

• Zinc

• Iron

• Magnesium

• EPA and DHA Omegas

• Antioxidants

• Phtyonutrients

• *Protein (not essential but included)

Let's dive into the first one. 

3. Vitamin B12: a key plant based supplement

B12 and Vitamin D are the only essential nutrients that plants can't obtain directly. 

B12 comes from bacteria, and the body produces Vitamin D when it's exposed to enough sunlight. 

You can get every other nutrient on this list entirely from plants. 

B12 comes from anaerobic microorganisms. You usually find these in animals' gastrointestinal tracts. Soil bacteria also produce B12 used to grow our food. 

Soil depletion and declining animal nutrient levels each year mean a B12 supplement is now essential, not just for a whole-food plant-based diet. 

The majority of the human population could benefit from B12 and the other nutrients on this list. 

There are several reasons why B12 is important for us: 

• Building DNA and maintaining nerve cells. 

• Metabolizing carbohydrates, fat, and protein to create energy for our bodies.

• Removing homocysteine, an amino acid, is important. High levels of homocysteine are linked to health issues like heart disease and Alzheimer’s disease.

So how much B12 should you take daily? And what are the best sources of it?

Because of soil depletion, B12 from plant-based foods is no longer a viable option. 

And if you're fully plant-based, animal products aren't either. 

That leaves a daily plant based supplement as your only option. 

You could skip vitamin B12 supplements for 3-5 years. But the risk of delayed symptoms isn't worth it. 

If you eat a plant-based diet, check your B12 levels every few years. But first, focus on your daily supplements. 

Again, besides Vitamin D, vitamin B12 is the only essential 'supplement' you'll need to take daily to be on top. 

B12 absorption rates are often lower than expected. 

So, the general advice is to eat fortified foods 2-3 times a day. This helps with how well B12 is absorbed. 

A daily B12 supplement, whether on its own or in a multivitamin, can be the easiest choice. 

I prefer single-ingredient supplements. They offer better absorption, higher quality, and less dilution than mixing it with 50+ other vitamins. 

The bare minimum amount of B12 adults need to prevent deficiency is minuscule at 2.4 mcg per day. 

For adults under 65 years old, there are a few ways to cover B12 intake:

• Take 2500 mcg of B12 (cyanocobalamin) once a week

• Take 150-250 mcg daily

• Consume B-12 fortified foods (e.g., 2 tsp of fortified nutritional yeast 3 times a day, eaten 4-6 hours apart)

As I mentioned, I prefer the path of least resistance and simplicity. 

So the middle option, which I highlighted above, can work for you too. 

As a final note on cyanocobalamin B12, it is one of four forms of B12 that you can take. 

Researchers have studied cyanocobalamin more than methylcobalamin and other forms of B12. 

Methylcobalamin is a more stable form of B12. The body must convert it, but it effectively boosts B12 levels. 

Studies show that methylcobalamin is less stable. So, we may need higher doses to meet our B12 needs, around 1000-1500 mcg per day. 

Keep it simple: research your supplements carefully. Look for a quality product with cyanocobalamin B12 as the main ingredient. 

That will cover your B12 base. 

4. Vitamin D and its importance

Vitamin D is an interesting topic because it's both a vitamin and a hormone. 

Our bodies make it when we get enough sun. We can also take it as a daily supplement or add it to our diets. 

A few reasons why Vitamin D is important for us: 

• Regulates calcium and phosphate. These are key for healthy bones, muscles, and teeth.

• Calcium is vital for absorption. If our diet lacks enough calcium, the body takes it from our bones. This keeps blood calcium levels balanced.

• Vitamin D can help prevent and treat many conditions. This includes cancer, infections, and immune system disorders.

So vitamin D is important for our overall health. It's also not only for plant-based folks. Nearly 50% of the world's population is estimated to be vitamin D-deficient. 

Rising global pollution, poor nutrition, and more time spent indoors have all led to higher levels of deficiency. 

So with this in mind, here's how to stay on top of your vitamin D: 

• Choose from fortified foods like plant-based milks, orange juice, tofu, or UV-exposed mushrooms.

• Ergocalciferol D2, which is a plant-based form, is produced by fungi exposed to UV rays

• Cholecalciferol D3, which normally comes from sheep’s wool or fish oil. Vegan D3 comes from lichen, a mix of fungi and algae living together. It's easy to find in many supplements.

Spending time outdoors can really help, especially if you’re under 65. Try to be outside between 10 AM and 2 PM. Make sure your face and arms get some sun. 

The amount of sunlight exposure needed to produce vitamin D depends on skin color. 

Staying in the sun for half the time that our skin needs to get pink will be the best indicator. 

In practice, that comes to 10-15 minutes a day for light-skinned people. Dark-skinned people might need 3 to 6 times longer. This can be impractical and increase their risk of skin cancer.

Where you live matters. In some areas above certain latitudes, it's tough to get enough vitamin D from the sun. Pair this with pollution in cities like LA, and you have a tricky problem. 

It’s hard to know if you’re getting enough vitamin D. 

Some major risks of low vitamin D include rickets and osteoporosis. 

Vitamin D helps absorb calcium, and both are key to strong bones. 

So it's worth giving it attention. 

If you live in a place with little sun, high pollution, or don’t go outside much, a vitamin D supplement can help. 

It's an easy way to keep track of your two key vitamins. Getting enough from food is tough, though it's possible. 

Stay on top of your B12 and vitamin D. 

The rest of this list will be easy to master. 

5. Calcium and magnesium duo

Moving on to calcium and magnesium. 

The next topics are grouped together. They overlap, so reading them together will help you see how they connect in nutrition. 

As you're probably noticing, there are overarching principles that will repeat themselves here. 

A few of them are: 

• Eat a whole food plant-based diet

• Reduce processed and animal-based foods

• Focus on loading up on fruits, vegetables, and foods from the soil

• Master one nutrient at a time (although many nutrients come in similar foods)

Less is more when you're eating the right foods. 

Calcium is the most abundant mineral in our body. It’s crucial for strong bones, teeth, and a healthy skeleton. 

The daily recommended intake for adults under 50 is 1000 mg. This amount changes to 1200 mg for people above 50. 

The basic guideline is that we absorb about 25-30% of the calcium in our diet. 

Getting 1000 mg from food gives us about 250-300 mg of calcium in our bodies. That seems enough for what we need.

Different plant-based foods absorb calcium at different rates. 

So, it's helpful to know which ones to choose for more calcium.

• Green leafy vegetables are often rich in calcium. However, some also contain oxalates. These substances bind to calcium and reduce how much the body can absorb. High-oxalate greens are spinach, Swiss chard, beet greens, and rhubarb. They don’t count as calcium sources. Other greens, like kale, turnip greens, mustard greens, broccoli, bok choy, okra, and collards, are excellent sources of calcium. Their absorption rates range from 40% to over 60%. Ideally, they should be generously added to our meals every day.

• Beans (except soy), sesame seeds, almonds, and sweet potatoes have lower bioavailability. It's around 20%. 

• Tofu is a good source of calcium, and it’s absorbed at about 30% when it’s fortified with calcium sulfate. 

• Other fortified foods, like plant-based milks, are good sources of calcium. However, how well calcium is absorbed can vary with the type added. If calcium carbonate is added, the absorption is comparable to cow’s milk, which is about 30%. Plant-based milks with tricalcium phosphate have a lower absorption rate. It’s about 25%. Shake the carton before each use. Calcium usually settles at the bottom.

• Fruit juices fortified with calcium have good bioavailability, at about 30%.

So the main premise is that we may only absorb 25-30% of calcium from a whole-food, plant-based diet. 

Some foods have higher bioavailability. This means our bodies can use more calcium from them. 

Magnesium and calcium work together in many body functions. However, they also compete for absorption. 

Magnesium is also easy to get on a whole-food, plant-based diet by eating plenty of seeds, nuts, legumes, and whole grains. 

So, eat more whole food plant-based foods, and your magnesium should be simple to sort out. 

If you want to improve your calcium absorption, here are a few tips: 

• Reduce sodium intake

• Consume an adequate amount of Vitamin D and protein

• Soak beans, nuts, and seeds to reduce phytate content

• Eat calcium-rich foods in small portions throughout the day

• Choose low-oxalate greens

What if you're concerned about your bone health and calcium?

Is it possible to be healthy by eating only plants and get enough calcium? 

Absolutely. Whether you're plant-based or not, keeping your calcium up is key for strong bones, especially as you get older. 

Other factors that help to maintain strong bones are:

• Getting enough Vitamin D (required for calcium absorption), B12, phosphorus, omega-3, zinc, and boron.

Nutrients from fruits and vegetables include:  

• Vitamin C  

• Beta-carotene  

• Potassium  

• Magnesium  

• Vitamin K

• Resistance training

• Healthy body weight (too low body weight was associated with a higher risk for BMD)

Factors that contribute to developing osteoporosis:

• High sodium intake

• Smoking

• Overconsumption of alcohol

• High caffeine intake

• Lack of physical activity

• Not enough protein

• Excessive amount of retinol (vitamin A)

• Inadequate intake of nutrients responsible for bone health (mentioned above)

To summarize: 

• Calcium is easy to get through plants, provided you're absorbing enough

• The same goes for magnesium, with absorption rates being higher 

6. Iron: heme and non-heme

Onto our next group of minerals, we've got iron up. 

Iron is an essential trace mineral. It forms hemoglobin, an iron protein. Hemoglobin helps transfer oxygen in red blood cells to other parts of the body. 

It also forms myoglobin, which helps muscle metabolism. Myoglobin transfers oxygen to muscle cells, enabling them to produce energy. 

It also helps with immune system function, DNA synthesis, and brain development. 

Our bodies can recycle iron, but we lose it mainly through the skin and intestines every day. 

Women who menstruate lose an additional 30-45 mg of iron each month. So, their iron needs are higher than men's. 

The two main sources of iron are: 

• Heme

• Non-heme

Heme is mainly in animal products. Non-heme comes from both plants and animals. 

Non-heme iron is absorbed less easily. So, plant-based eaters may need 1.8 times more iron than those who eat animal products. 

But this is easily solved (again) with a whole-food, plant-based diet. 

Adding vitamin C to iron-rich foods like beans and lentils helps. It boosts iron absorption, making it an easy solution. 

It's almost like nature wanted us to eat a diverse, nutrient-rich, plant-fueled diet...

For daily iron intake, men and women over 50 need 14.4 mg. Women who are still menstruating need 32.4 mg. 

These recommendations reflect the lower bioavailability of non-heme iron. They also considered the inhibiting factors in plant-based foods. 

These numbers might not be completely accurate. Absorption rates can be higher when you combine other plant-based foods. Common techniques include soaking, roasting, fermenting, sprouting, and leavening. These methods can boost absorption.

So think of these as general guidelines rather than specific goals. 

Again, everything in nutrition is individual, just like exercise. 

Begin with the basics, then focus on specific areas as you become healthier and fitter. 

No need to reinvent the wheel, but staying close to the fundamentals is always a good rule of thumb. 

Fun fact: Dairy products, especially milk, can reduce iron absorption when eaten in the same meal. So can polyphenols, which are often found in teas and coffees. 

Here's how to bulletproof your iron intake: 

• Soyfoods  

• Beans  

• Dark leafy vegetables (low in oxalates)  

• Nuts  

• Seeds  

• Quinoa  

• Oatmeal  

• Pearl barley  

• Dried fruits  

• Winter squashes

• Spirulina (much higher absorption rate compared to legumes and even meat)

  Include vitamin C-rich foods, which significantly help with iron absorption, in your meals. Adding about 75 mg of vitamin C to the meal increases iron absorption by a factor of 4!

  You can do this by adding a small glass of orange juice, about ⅓ cup of sweet red pepper, 2 cups of salad, or a cup of papaya. Many foods contain over 30 mg of vitamin C per half cup.

These include:

• Broccoli

• Cauliflower

• Collards

• Brussel sprouts

• Bell peppers

• Citrus fruits

• Strawberries

  Adding vitamin C to processed meals can help boost iron absorption. This may reduce the risk of anemia. Vitamin C breaks down easily when exposed to heat and oxygen.

  So, cooking, steaming, microwaving, and other methods can lead to major losses of this vitamin. If possible, add more raw fruits and vegetables to your meals to get the most vitamin C. 

Here’s a few more fun facts:

• Citric acid from citrus fruits and fructose boost iron absorption. So, adding more fruits to your diet can really help.

• Soak, sprout, roast, ferment, and leaven beans, grains, nuts, and seeds.

• Add more soybean foods to your diet. They are rich in iron and better absorbed than other beans.

• Drink tea, coffee, and herbal teas between meals. Wait at least an hour. This helps prevent tannins from affecting iron absorption.

• Amino acid Lysine, which is found in beans, legumes, and quinoa, helps to absorb both iron and zinc

• Eating foods high in beta-carotene, such as green leafy veggies, sweet potatoes, carrots, and butternut squash, helps your body absorb iron more effectively. They reduce the negative effects of phytates and polyphenols.

• Avoid taking calcium and zinc supplements together with meals. High intakes of those minerals interfere with iron absorption.

• Using cast iron cookware for acidic foods, such as tomato sauce or sweet-and-sour dishes, helps draw this mineral into the food. Iron consumed this way is bioavailable and counts toward our daily requirement.

• Iron-fortified foods, such as meat substitutes and enriched grain products, are also available. These products are often highly processed and lack many minerals and fiber. So, balance them with whole foods.

• Check your iron status if you have symptoms of iron deficiency. If you don’t eat enough iron-rich foods, get your levels tested. It’s also good to check regularly to stay safe.

So with iron out of the way, let's talk about zinc. 

7. Zinc's healing powers 

Zinc is another essential trace mineral. It's the second-most abundant mineral in our bodies, after iron. 

It helps our immune system work, heals wounds, supports cell division, and lets us taste and smell. 

Zinc helps the body in several ways. It builds protein, DNA, and blood. It also removes carbon dioxide. Zinc is also important during growth and reproduction. 

Because we don’t store zinc, we need to consume it daily. The RDAs in the U.S. for the general population are 8 mg for women and 11 mg for men above 19. 

Good sources of zinc include: 

•  Legumes, oatmeal, seeds, and nuts

If you're eating a whole food plant-based diet, you may face challenges with zinc absorption. Phytates can reduce zinc absorption. 

Some sources say that those on plant-based diets should aim for 50% more zinc than omnivores. 

Research shows that many vegetarians have lower zinc levels than omnivores. However, they adapt by absorbing and retaining more zinc from their diet.

To maximize zinc from foods, use cooking methods that lower phytic acid. This helps boost zinc absorption. 

Soaking beans and grains, toasting nuts and seeds, sprouting, and fermenting foods can boost zinc absorption. Sourdough and yeast products also help. 

Eating a whole food plant-based diet solves this problem (again). 

Keep it simple and eat more foods from the planet. 

8. EPA and DHA: Omegas 

We're almost through our whole food plant-based guide, and omegas are up on the list. 

Here's what you need to know about omega-3 and omega-6: 

• Omega-3 and -6 are called essential fatty acids (EFAs) because the body can't make them. You must get them from food.

• Linoleic acid (LA) is the parent of omega-6, while alpha-linolenic acid (ALA) is the parent of omega-3. Both are key to a healthy nervous system. They help form cell membranes, produce energy, and create hormones. 

It's easy to get omega-6 on a whole-food, plant-based diet. Many plant sources provide linoleic acid. 

You can find it in nuts, seeds like sunflower, hemp, pumpkin, and sesame, soybeans, corn, and various oils.

When it comes to omega-3, there are three main omega-3 fatty acids:

• Alpha-linolenic acid - ALA

• Eicosapentaenoic acid - EPA

• Docosahexaenoic acid - DHA

The best sources of ALA are flaxseeds and flaxseed oil. You can also find smaller amounts in other seeds, such as chia, hemp, and canola. Walnuts, soybeans, and oils from these foods also contain ALA. 

Dark green leafy vegetables and broccoli also contain some ALA. Males and females above 14 years old should aim for 1600 mg and 1100 of ALA daily. You can easily do this by adding 1 tablespoon of ground flaxseed or 1 teaspoon of flaxseed oil. 

EPA and DHA are commonly found in fish, but their original source is microalgae. 

Fish products often contain high levels of mercury and other toxins. This includes even organic wild-caught fish. So, I recommend avoiding fish oil supplements. 

These 'supplements' tend to contain high concentrations of heavy metals due to ocean pollution. 

It's best to go straight to the source. If needed, you can supplement with algae itself, especially since most algae grow in tanks. 

Having a well-balanced diet and consuming both fatty acids in a 2:1 to 4:1 ratio (omega-6 to omega-3) can help with conversion. 

Processed foods usually contain omega-6 fats, so try to limit their intake.

Mixing flaxseed, chia, and hemp seeds is a simple way to boost your omega intake. 

If you're low on omega-3s, an algae supplement can help, but you don't need it if you eat the right whole foods. 

Keep it simple and sustainable. 

9. Iodine, antioxidants, and phytonutrients

Iodine is a vital nutrient. The body needs it to make thyroid hormones. These hormones are key to metabolism at all stages of life. 

They also support brain development in fetuses. 

The daily recommended amount of iodine for adults is 150 mcg, and the upper intake level is 1100 mcg. 

Different amounts are recommended during pregnancy, breastfeeding, and childhood. 

Iodine is one of those nutrients that can cause problems when you consume too much or too little. In both cases, this can lead to an enlarged thyroid gland, known as a goiter. 

Iodine deficiency can lead to slow metabolism and weight gain, known as hypothyroidism. On the other hand, too much iodine can speed up metabolism and cause weight loss, a condition called hyperthyroidism.

Most studies show that most people eating a whole-food, plant-based diet, except those eating a lot of seaweed, have low iodine levels. This is compared to vegetarians and omnivores.

Iodine is found in foods such as seaweed, seafood, and dairy products. Seaweed is the best plant-based source of iodine. 

However, its iodine content can vary. So, depending on seaweed alone to meet iodine needs might be tough. 

Small amounts of sea vegetables like kelp can contain high levels of iodine. Eating too much may cause toxicity in the body.

Other plant foods also aren’t reliable for iodine. Amounts vary based on several factors, such as soil iodine content, irrigation methods, and fertilizers used. 

However, they may provide a small amount of iodine, depending on where they were grown.

Most non-vegans rely on dairy products to get the recommended intake of this nutrient. Dairy milk doesn't naturally contain iodine. 

Cows get iodine supplements, and iodine sanitizes dairy equipment. This means some iodine ends up in the final product. 

Not many plant-based milks currently contain added iodine. So, the best sources are supplements or iodized salt. 

Not all countries need salt iodization. Iodine levels vary, so check the labels. 

In the U.S., 0.5 tsp of iodized salt covers the recommended daily iodine intake. 

Remember, salt in processed foods often lacks iodine. If you eat a lot of ready meals, adding more iodized salt may not be wise. 

If you don’t often eat iodized salt or sea vegetables, consider taking a small iodine supplement. 

Moving on to antioxidants. 

To live a disease-free life, one key thing to tackle is free radicals.

Free radicals are natural byproducts of cellular respiration. Low levels are okay, but as their levels rise, problems increase. 

Since these molecules are unstable and have an unpaired electron, they steal electrons from stable molecules. This triggers a chain reaction that can lead to aging, inflammation, and chronic disease. 

The solution?

Add more antioxidants to your diet via fruits and vegetables. 

Fruits are packed with antioxidants and phytonutrients. Both offer anti-cancer benefits and many other health advantages. 

The more of them you add to your diet, the better your health can become. 

I've tested this personally. 

Eating more fruits and vegetables, especially organic ones, has improved my health. I look younger and recover faster from workouts. 

Fruits are great for hydration. They not only offer disease-fighting benefits but also hydrate your cells deeply. This level of hydration is unmatched. 

The better hydrated you are, the easier it is for your body to eliminate waste. This includes systems like the lymphatic and gastrointestinal systems. 

So the action step here is simple: 

• Add more fruits to your diet daily

• Add vegetables to support micronutrition

• Drink 1/2 to 2/3 of your body weight in ounces of water daily

Getting healthy is the first part of the puzzle. Staying healthy is the second part. 

Fruits first, then vegetables, solve both of these. 

10. What about protein?

Protein is important for muscle and strength building. 

But for health, protein isn't as necessary. 

In fact, the average adult would do just fine on 30-50 grams of protein per day. 

I’ve personally trained at high fitness levels while mainly eating fruits and vegetables. My primary goal was to heal my body from different pathogens. 

There are 9 essential amino acids, which are the main building blocks of protein. You can find them in all plants, but some sources have more than others. 

For health, protein isn't as crucial. However, if you're over 40, increasing your protein intake can help. Pair it with strength training for better muscle building. 

I'm hesitant to label protein as an essential nutrient because, technically, it isn't classified as one. 

The same goes for creatine, which isn't an essential nutrient. However, it's a great performance enhancer paired with the right protein sources. 

Both protein and creatine could be categorized as performance enhancers. 

Cover your health bases first. 

Then, layer on your fitness floors. 

You can read more about protein in my muscle-building or science-of-weight-loss guides.

11. A whole food plant-based daily plan

We've covered a lot of ground in this guide.

If you want to cover your nutrients and plant based supplement needs, here’s the quick rundown on what we’ve covered so far:

Breakfast: 

• Bananas

• Green leafy vegetables

• Flaxseeds

• Chia seeds

• Plant protein powder (if needed)

Snack: 

• Apple with peanut butter

Lunch: 

• Lentil stew with steamed veggies

• Baked tofu

• Slice of avocado

Snack:

• Oatmeal plant protein cookies

Dinner: 

• Black bean and tomato chili

• Side salad

• Tempeh

• Squeeze of lemon

Can you optimize this even more? Of course. The Law of Diminishing Returns says that at some point, doing more won't lead to better results. 

Keep your nutrition simple. 

Focus on eating whole-food, plant-based foods for primary health goals. Pair this with lean plant proteins during fat-loss or muscle-building phases. 

Eat raw plant-based living foods for maximal healing results. 

Mix up all 3 as needed during different phases of your life. 

Do less, better. 

The more fruits, vegetables, and whole foods you eat daily, the better your health becomes. 

Once your health is where you want it, add plant protein. This helps with fat loss or muscle building. Pair it with smart strength training for the best results. 

Final thanks to my wife, Anna. Her in-depth guide from years ago helped me build the foundation for this writing. 

Her background as a nutritional therapist and coach helped me re-edit this former guide we had on plant based supplements and whole-food, plant-based guide. 

The main takeaway from this guide:

Eat a diverse group of whole-food, plant-based foods, and you’ll cover the majority of your vitamins and minerals.

Supplement with Vitamin B12, Vitamin D, and potentially zinc if needed.

Enjoy your meals and keep your health simple.