Recommended Products / Brands

These are products I either use or trust. I have an affiliate relationship with Amazon, as I know many people find it easy to shop there. It helps support the time I put into this blog. I also have a Fullscript account that I use with my clients. Ask me about that if you'd prefer not to shop through Amazon.

See Dr. Greger's optimum nutrient recommendations here.

See Dr. Greger's video on potential vitamin and mineral deficiencies when on a 100% plant-based diet here.

Supplements

Magnesium

Glycinate is the form most easily digested and with the least stool-loosening effect. (Also good: citrate.) If using capsules, both are great. If using powder, go with citrate, especially if using it in a homemade electrolyte powder.

Magnesium Glycinate by Metabolic Maintenance (great brand, glass bottle, small capsule size for easy swallowing). 1 cap = 125 mg and a bit of Vit C for absorption. Very few other ingredients. MY FAVE, when I feel I can afford it.

Magnesium Glycinate by Klaire Labs (medium-range cost, great brand, plastic bottle, not sure of capsule size). 1 cap = 100 mg.

Magnesium Glycinate by NOW (more affordable, plastic bottle, not sure of capsule size). 1 cap = 100 mg

Magnesium Citrate by NOW. A powder for using in homemade electrolyte powders or putting in smoothies. It should be pretty easy on digestion and not cause loose stools as readily as non-chelated varieties of magnesium.

Lysine

Lysine is an amino acid that is found mainly in animal products. Though more research is needed, it may help reduce anxiety, prevent cold sores, improve calcium absorption, and promote wound healing. L-lysine is the form your body can utilize.

L-Lysine by Pure Encapsulations. This is the lysine that I take. It has reasonably sized capsules, though I wouldn't call them small, and it has a clean formula. It is also sold in large quantities if so desired. It is 500 mg, so it can be administered throughout the day to maintain a more stable blood level. (.14 to .16/count)

Solgar L-Lysine capsules. This brand is reliable, affordable, and sold in amber-colored glass bottles to prevent light damage and minimize plastic footprint. It is 1,000 mg, so taking it once or twice a day gets you a large dose. Comes in up to 250 count. (.09-.11/count)

Carlson L-Lysine Powder. This is a powder version and can be added to smoothies. It is just under 1,000 mg per dose, though, as a powder, it can be easily adjusted to suit individual needs.

Vitamin D

Vitamin D, the sunshine vitamin, is sometimes thought of more like a hormone, given its actions in the body. It is imperative that we get enough of it, and it is not easily acquired from food. This vitamin is fat-soluble, so it is possible to get too much of it. I suggest having your D levels checked before beginning supplementation. For most people, a daily dose of 2,000 IU should be adequate. If you get substantial sun exposure, your need for supplementation will diminish. Here is a graphic by Dr. Greger about the suggested daily dose, based on where you live and your ability to gain sun exposure safely. Some processed foods have vitamin D added as well, so keep that in mind.

Thorne Vitamin D/K2 liquid or D liquid w/o K. Think of getting the D without K if you are on blood thinners or have issues of easy bleeding. This is an easy-to-use dropper, and although it may seem expensive, each bottle contains approximately 600 servings. Another benefit of liquid is that you can change your dose over time.

D Synergy from Designs for Health. This D capsule is small for easy swallowing. It's in an amber glass bottle, and it provides 2,000 IU, which is a pretty good daily dose, especially if you are trying to build up low levels or are an older individual who can benefit from larger doses.

Vitamin D from Doctor's Best. These small capsules are affordable and have 2,000 IU per dose, an ideal amount for most people.

Vitamin B12

Vitamin B12 is one of the vitamins that is virtually impossible to get on a plant-forward diet. At least 2,000 mcg (µg) of B12 once each week should get us what we need. Older individuals may wish to take a higher dose, up to 1,000 mcg (µg) per day. It is water-soluble, and no upper limit has been determined. Recent research has suggested that too much is not healthy, but the jury is out.

Supplements that mix with saliva are best, so liquids, chewables, and sublinguals are effective. I've tried to choose those without sugar alcohols. You may remember some research that came out last year showing xylitol may have negative impacts on cardiovascular health. Since it's a sugar alcohol, it makes sense to me to minimize those in general.

Liquid B12 1,000 mcg (µg) by Pure Encapsulations. At this dose, it's good for older individuals to take daily. It provides a one-month supply if taken daily and contains no sugar alcohols or flavorings. It does have stevia, so if you have a stevia sensitivity, another option would be better. If you take two dropperfuls per week to reach 2,000 mcg per week, it should last you approximately 15 weeks, or just over 3 months.

Liquid B12 5,000 mcg by Pure Encapsulations. To get 2,000 mcg per week, take half of the dropper (or just under). If you do that, it should last you a year or more.

Spray B12 by MaryRuth's Organics. This product has 1,500 mcg per two spray pumps. I've been using this one lately, and have raised my serum B12 substantially on the product. Since my B12 is now off the charts, I'm taking one spray every day, which is probably a bit high for me since I tested with "high" B12 levels. I will say the bottle and sprayer were an issue for me, and I ended up recanting it in a different bottle with a sprayer that I had on hand. If used daily, it should last approximately 120 days; if used every other day or once a week, it will last much longer.

Books

Plant-Powered Protein: Nutrition Essentials and Dietary Guidelines for All Ages by Brenda Davis, RD, Vesanto Melina, MS, RD, and Cory Davis, MBA. This book talks about how it appears plant protein is better for your health and longevity than animal protein, and shares ways to ensure you get enough protein on a plant-based diet. It's especially helpful for those who might have a higher need for protein, such as older individuals or people with diseases that may benefit from higher-end protein intakes.