Our Top Vegan Supplements: Plant-based Nutrition

In a perfect world, we would be able to fulfill 100% of our daily nutrition requirements from the whole plant foods that we eat. However, due to nutrient-depleted soil, excessive exposure to chemicals, hyper-sanitized produce, poor absorption, and lack of sunlight, we simply fall short. Vegetarian, vegan, or meat-eater, most of us require some sort of supplement at some point in our lives. Although we are not physicians, we've gathered our information and advice from those who are, over the years. We're sharing with you the Top 3 Supplements that we use and recommend, as well as several others that you may be wondering about, and how to get them!
*It is always best to get your blood work done with your physician before diagnosing or determining where supplements are suitable in the diet!
-------
Check out Erin's website and blog at www.EatMoveRest.com for more info on coaching services, as well as delicious and nutritious plant-based recipes, workouts, and rest & relaxation techniques. Be sure to joint the EatMoveRest community and subscribe to the email list to receive a FREE "How To Go Vegan" PDF + the monthly motivational "In The Raw" newsletter, as well as product discounts, exclusive content, announcements, and more!
-------
Garden of Life B12 Spray: amzn.to/2nSyQgy
Garden of Life D3 Spray: amzn.to/2uqSSCH
Algae Omega EPA/DHA (we now use SunWarrior - use EATMOVEREST for 20% off!): bit.ly/3lhZ4pC
Green Smoothie (basically a multivitamin in a glass!): eatmoverest.com/blog/lean-gre...
Forks Over Knives Vitamin B12 Article: www.forksoverknives.com/every...
Dr. Michael Greger Vegan Supplement Recommendations: nutritionfacts.org/2011/09/12...
Dr. Joel Kahn Vegan Supplement Recommendations: drjoelkahn.com/supplements-re...
Plant-based Recipes: www.eatmoverest.com/archives
More Plant-based FAQ: www.eatmoverest.com/faq
FOLLOW US:
Instagram: / erinstanczyk
/ dbstanczyk
Snapchat: ErinStanczyk DBStanczyk
Facebook: / eatmoverest
Pinterest: / erinstanczyk
/ dbstanczyk
Twitter: / erinstanczyk
/ dbstanczyk
Spotify: open.spotify.com/user/erinsta...
BLOG:
www.eatmoverest.com/blog
CONNECT, COACH, COLLABORATE:
www.eatmoverest.com/contact
MUSIC:
Song: NOWË - Heart Of Gold (Vlog No Copyright Music)
Music provided by Vlog No Copyright Music.
Video Link: • NOWË - Heart Of Gold ...

[@NewEarthAwakening]

Which form of B12 is best is a bit controversial. Dr. Gregor recommends Cyanocobalamin because Methylcobalamin isn't shelf stable and in studies it has NOT been shown to reverse B12 deficiency. So there is some risk in taking this form. Cyanocobalamin is shelf stable and has been well studied to effectively reverse B12 deficiency. Some people are concerned about trace amounts of cyanide in cyanocobalamin, but these amounts are so miniscule, they are not at all dangerous and far less than even eating some flax seeds. If you want to be extra safe you could take both forms of B12 so you know your body is getting what it needs!

[@outoftrees7024]

I followed your advices and read the articles you guys shared. And these things really helped me guys. Loved it. Thanks a lot for these video. It helped me to add some minerals and vitamins in not only my diet but my husband’s diet. Thanks ♥️

[@kellybeechen2271]

Best information ever. I have been experiencing tingling in feet, feeling sluggish and a bit depressed. I live in Indiana, so no sun for the winter months. I eat veggies, fruit, beans and GF grains. No dairy. I’m in good shape. I workout everyday, but I feel like I am not giving it my all during the workout. I do protein shakes with a scoop of greens and frozen fruit. I’m certain maybe dehydration is some of the reason, but after listening to your video, it all makes sense now. When I sleep my feet tingle. Most times my finger joints hurt, too. Inflammation, I am sure. Thank you! I’ll check out your links for the brands.

[@EatMoveRest]

Hey Kelly, it’s Erin! I experienced very similar tingling sensations as well! I definitely think the B12 supplement has helped!

[@gustavochaves1490]

Thank you so much for making this video. I am just wondering under what temperature I should keep the B12 spray so it can remain effective if any? Thanks!

[@jtgmail459]

GREAT presentation, breakdown is excellent and coherent... please keep the info coming, thanks , be blessed!!

[@jenniferbridges4239]

Perfect timing on this video- I was looking at b12 sprays and fish oil alternatives just last night!

[@EatMoveRest]

Awesome! We hope this video helped you out!!🙌🏻💚☺️☺️

[@sharamusica]

Jennifer Bridges b12 is found in animals yet we don’t have to eat animals . This makes zero sense to me.

[@cobra9444]

Shara Adams B12 is found in soil. They literally said that in the video

[@Look.Upward]

Hi there, I would not encourage anyone to opt for pharmaceutical drugs, which can come with bad side effects, neither would i recommend fish oils due to radiation and mercury in the seas affecting fish like wild salmon (radiation) and tuna (mercury). I would, however, recommend a well-planned, organic, unrefined and untempered with vegan diet for nutrients and minerals (preferably raw so as not to denature and destroy life-forces and enzymatic activities) e.g (Vitamin D from organic chestnut mushrooms and sundried mushrooms; and Omega 3 Fatty Acids, needful for brain health, from organic walnuts and pecans that look like the brain and targets it). I would additionally recommend that one take colloidal silver (not to use too much) and colloidal gold (avoid purchasing abroad as it may deplete in quality during transportation, from gathered information). Best wishes ❤❤❤

[@susc1094]

Do you guys eat sea vegetables ( how much) or do you supplement with iodine ??

[@happynessadict]

i noticed a huge difference in my hair and skin when i added a DHA/EPA supplement even tho i eat flax every day

[@EatMoveRest]

Nice! It really does make a difference!

[@candyclews4047]

@@emailshe you're clearly not aware of the research at www.pcrm.org/ - check it out so that you are properly informed.

[@sharamusica]

truthseeker about our food that comes from fish....

[@cameryncelestina4098]

@@sharamusica im pretty sure DHA comes from algae which is why its found in fish often

[@kristofkolosnagy9152]

@@emailshe If you're stupid and eat like shit, than yeah. But listen to sv3rige dude, who eats rotten meat, looks into the sun and thinks the earth is flat. He is getting so many NOOOOOTRIENTS. Good luck with that :D

[@mamashell1523]

Great information!! Please share your knowledge on vitamin D3 and vitamin K2. I know vit D3 is important but I’ve heard vit k2 needs to be taken with it. I really would appreciate more information the correct dose of each. Thank you.

[@moto__shark]

Hi, I switched to a plant-based diet almost two years ago, and I haven’t taken any supplements. Yesterday I was looking in the mirror, and I think, not sure though, that I’m having a hairline receding. I did schedule an app with a doc to see if Anything is wrong. Do you have any suggestions? Also, what are your thoughts on the hippo7 multivitamin? Thank you!

[@Growing_Virtuously]

This video made my entire day , week , month and rest of the year 2023❤😊🎉

[@EatMoveRest]

That's awesome!

[@universezero2590]

Any side effects with the B12 and which form of B12 I know there’s two different kinds that they say to look out for thanks in advance

[@cynthiaheimsath7856]

hi Erin, can you recommend any vitamins or supplements that you use for your kids? I have a 2 year old super picky eater. thank you!

[@veganbeach7329]

Awesome guys! So nice to have a full compliment of what is needed in one video

[@EatMoveRest]

Glad to hear this was helpful for you!

[@deathpoint189]

is it better to take them individually or if you take a pill that has B12 D3 and all the others its enough?

[@leesabee3]

Another great vid guys! Thank you!

[@EatMoveRest]

Thanks, Lisa! You are so welcome!

[@christinaa6994]

Hi, do you use the same brand of b12 for Max? I’m looking for my 10month old

[@JustMe-kf3gu]

Thank you

[@patricianicole8628]

Thank u guys so much

[@Bdaso1]

At 10:12 your adorable dog appeared behind you. Loved this video.

[@EatMoveRest]

Carasforever haha we thank you! We were wondering if anyone would notice!!

[@gangstervegan]

@@EatMoveRest Mountain bernese... Love them!

[@Holbodden]

Thanks for brand recommendations. Especially excited about the omegas.

[@EatMoveRest]

Definitely! Give them a try and let us know what you think!

[@Look.Upward]

Hi there, I would not recommend using pharmaceutical drugs to supplement, but instead opt to get nutrients and minerals from organic plant food sources direct (preferably consumed raw so as not to denature or destroy the life-forces and enzymatic activities) e.g Omega 3 Fatty Acids (needful for brain health maintenance) are obtainable from plant food sources e.g organic walnuts and pecans that look like the brain and targets it; and flaxseed, according to my understanding. Best wishes ❤❤❤

[@ladawnwarren8570]

Great video! Hey That’s the B12 brand I use delicious spray! I also take D3 supplement how much vitamin D3 you take? Will definitely look into DHA/EPA Thanks!

[@EatMoveRest]

Thanks! Glad you liked the vid! We take 2,000IU of D3 daily!

[@Kimchiandtaco]

Hi! I absolutely love this video, it answered all my questions and I learned new things too. I want to see the recipe for the green smoothie that's basically a multivitamin but the link gives me an error...is there another way I could find it? Thank you! Keep doing the amazing work and stay safe!

[@EatMoveRest]

Hey Kassy, you can find all of our recipes in our e-book on sale this weekend here www.eatmoverest.com/shop/recipe-ebook

[@cory8ful]

Hello. Can you make update on the supplements you use to date? 😊

[@luzvaz6288]

I have been vegan for a couple months and I want to transition my two year old to a vegan diet but I'm wondering what supplements I should give him daily?

[@tamarapryor2023]

Thank you, thank you, thank you.

[@EatMoveRest]

You are so welcome!!!

[@celestepiccolo6586]

New subscriber! I feel like I should have known this stuff years ago, but better late than never.

[@EatMoveRest]

Glad it was helpful! That's the spirit!

[@celestepiccolo6586]

@@EatMoveRest thank you 😊

[@healingkatlyn99]

What k2 do you take?

[@steffee7760]

You guys are such little cuties! I love watching your videos 💜💜💜💜🌺

[@EatMoveRest]

Awe, thank you so much! We’re so glad you’re enjoying our channel!🙏☺️

[@healthiswealth3john279]

the b12 spray. I wanted to get that one but I heard people had issues with the bottle getting too messy or difficult to use. How long have you used the bottle and have you had any issues with it? thanks

[@EatMoveRest]

The bottle does get a little messy, but nothing really that seemed to deter us from loving this product!! It works great and tastes great too!

[@SHiMMERx0o]

I really like this couple! they are so down to earth!

[@anitacarter8060]

Shimmerx0o ... I agree!! 😉 they are great 👍🏻

[@EatMoveRest]

Thanks a bunch you guys!

[@hannahveal7901]

What dosage of D3 do you take? I have watched Greger’s videos but still can’t figure out which IU I need to be looking for

[@EatMoveRest]

I take 6,000IU because I’m breastfeeding, but typically 2,000-4,000 is good! It really depends on absorption, some people have a more difficult time absorbing it and only a blood test will tell. It also depends how much exposure to sunlight you’re getting!

[@helloguineapigs]

Really informative, thanks guys!

[@EatMoveRest]

Glad you enjoyed it!

[@Esther_33]

used your link to buy omegas! great video, would love to see more ipot recipes

[@EatMoveRest]

Eco Summer Life awesome! Glad you liked the vid...and yes! More IP recipes to come!

[@Look.Upward]

Hi there, I would recommend to opt for organic, unrefined and untempered with plant food sources (preferably raw, so that the life-forces and enzymatic activities beneficial to the human system are not destroyed) e.g organic walnuts and pecans are good sources of Omega 3 Fatty Acids (beneficial for brain health). Best wishes ❤❤❤

[@georgepilarski1099]

very good thank u

[@lyrablack8621]

Love the bibliography!

[@EatMoveRest]

Thanks!

[@absoluteprawn3805]

Thanks so much!!

[@EatMoveRest]

Glad it helped!

[@CasseyLee]

Thanks guys, very helpful

[@EatMoveRest]

thanks for watching!

[@gracepatterson4983]

Hello, I’m new to your channel and my family and I are in the early stages of switching to a plant based diet. My concern is making sure my children (ages 2 & 9) get all the nutrients they need. What supplements do children need? What do you give to Max? Thank you 😊

[@EatMoveRest]

It’s important that you app take B12 and D3! Those are the main two...you could also look into taking an algae omega-3 with EPA & DHA in it, as well as getting iodine from sea veggies like dulse flakes! They taste great on salads and in soups!!

[@thaliasiourda3379]

Hello. Can I ask which supplement of b12 do you give your infant? I have a 7.5 months old and I am doing my research. I just ordered the one from garden of life but the company says it's not suitable for kids. Thank you in advance

[@EatMoveRest]

We use just a teeny tiny drop of the Global Healing B12 that we use for ourselves! It’s on our Amazon store!

[@louistulloch1159]

Hello guys! I was just wondering about the Omega 3. Are you concerned with the P65 warning associated with the Sun Warrior? TY.

[@EatMoveRest]

Not at all! It's a requirement for all CA labeling to have this on it, but it doesn't mean that a food is harmful, necessarily. SunWarrior has even put out a formal statement explaining it all in detail. All foods contain trace minerals, including heavy metals due to the soil they're grown in. We cannot avoid them no matter how hard we try, what matters is that a company discloses their 3rd party tested results and that they're below the harmful levels.

[@louistulloch1159]

@@EatMoveRest Thank you so much that info, I"ll look for it. Also, appreciate the great work you are doing!

[@jackiepena4369]

What supplements do you give max? I have a 3 year old what would be good for him

[@EatMoveRest]

Hey Jackie, we have a more recent supplement video where we show what we give Max! kzbin.info/www/bejne/jZvYfaB_ibhlfJo

[@gumarabic]

Have you heard of Probiotics and Prebiotics and how they can greatly impact your weight and health?

[@EatMoveRest]

Definitely! We mostly use them only if we aren’t getting what we need from food, or in extreme cases like if antibiotics were taken. Probiotics can easily be obtained from whole foods which in turn help healthy probiotics to flourish!

[@pappaciccia105]

Hi Guys, I know this is off the subject but can you advise me. Ive just got a second rescue dog, she's big and she looks like a lab. The problem is the hair !! my other dog is low shedding so its a huge change for me to have dog hair to deal with. Do you have any tips ? Im hoovering all the time. Your place looks so sharp and clean i'm wondering how you cope. Do you let them on your bed ? Thank you

[@EatMoveRest]

Beau sheds like crazy too! We just try to keep up and brush him often! That’s about all you can do! Beau prefers to sleep on the cold tile floor so no we do not let him sleep in our bed!👌😉

[@Alex-gs2vr]

Does the omega EPA/DHA supplement come in a spray or is it just in pill form

[@EatMoveRest]

I think you can find it on Amazon!

[@WendyRangeljams]

In researching i find that vitamin D2 is vegan but vit D3 is animal derived. Can you explain?

[@Fakhra22321]

Hi im Fakhra following you last year

[@oatmeal4life441]

Recommendations of vitamins for a Male, in my 30s, and run about 30-50 miles per week? Currently, in addition to my plant based diet I take a Garden of Life B complex, Garden of Life calcium + vitamin D, Zenwise omega 3 algae, and a Renew probiotic

[@EatMoveRest]

Dusty here, 35, I love Complement been using It for 6 months or so. Use code EATMOVEREST15 to save some money at www.lovecomplement.com/?aff=240

[@anilfarhan7697]

I wanted to ask something, do we have gelatin free One A Day multivitamin???? Answer pleaseeeeee.

[@EatMoveRest]

We both use Sun Warrior! Use discount code EatMoveRest for 20% off!

[@mauricioandrade9790]

I'm on a plant based diet. I'm worried of taking to much vitamin B12. How often do you take the vitamins you mentioned in the video? Thanks

[@EatMoveRest]

We take 500mcg Global Healing liquid B12 daily! You can also take a higher dose less frequently, like 2500mcg 1x/wk

[@mauricioandrade9790]

@@EatMoveRest thank you. Keep posting content, the videos are very informative and great to watch!! Keep up the great work

[@mrs.rocanation]

I am looking for a vegan omega3 supplement for my kids who are 6 and 4. Does anyone have any good suggestions for me? Thanks

[@EatMoveRest]

Nordic Naturals is a very reputable brand with some great vegan and vegetarian options! www.nordicnaturals.com/en/retailers/vegetarian-and-vegan-products/1018

[@mrs.rocanation]

EatMoveRest thank you! 💕

[@sullivx]

You guys are awesome! Thanks for the info! I would love to get more sea veggies (for iodine) in my diet (I do spirulina 2x per day) so Im good with the one but the dulse and nori make me gag. I think Im more likely to be consistent with a sea veggies supplement than on my salad. Do you have any suggestions for this? Thank you for doing what you do! :)

[@EatMoveRest]

Thanks a bunch, Sue! Maybe just stick to blending spirulina in smoothies so you cant taste it!

[@sullivx]

EatMoveRest ok great! I will stick with that!

[@sarahgray4028]

Hi, what brand of Dulse flakes do you eat?

[@crystalrendon4210]

They use Maine Coast Sea vegetables Dulse Flakes, found on Amazon

[@joso8801]

about the "getting outside in the winter"... if you live above the state of oregon, you can spend 100 percent of your time outdoors in the winter and you will still get 0 vitamin d. The angle of the earth in the winter doesn't allow uvb rays to reach the ground, and that is what causes you to produce vitamin d. if you live above that line and don't have any food or supplement source of vitd than you are vitamin d deficient, like most people in the winter

[@EatMoveRest]

Thanks for sharing!!

[@lele-ji1hh]

hey, I’m a 14 year old girl and I was wondering what supplements should I take since I’m mostly plant based?

[@EatMoveRest]

Definitely take vitamins B12 and D3, and maybe look into a multivitamin!

[@lele-ji1hh]

EatMoveRest alright thanks! should I get the brand you guys linked in the description?

[@lele-ji1hh]

EatMoveRest also what brand for the multivitamins do you recommend?

[@snowghost653]

is the vitamin code raw D3 wrong link? I heard it is vegetarian and not vegan

[@EatMoveRest]

I've updated the link to a new one we have been using! ;)

[@snowghost653]

thanks

[@BettyHorn]

Collard greens are low oxalate. So are all the lettuces. Beans, nuts, and seeds are also high in oxalates. I know, because I'm a vegan on a low oxalate diet due to massive kidney stones. Any of the pea family and lentils are all ok, too, including chickpeas. Just so you know...

[@EatMoveRest]

Thanks for the helpful info Betty! Appreciate it!

[@BettyHorn]

EatMoveRest you bet! Also, I shouldn't eat edamame, but tofu is ok. And for the most part, grains are good, but quinoa is a seed, high in oxalates. There are entire websites on the subject. Glad I could be of help.

[@EatMoveRest]

Betty Horn will definitely have to read up more on the subject! Thanks!

[@chanivandijk8343]

Do you need to take vitamin D if you live somewhere thats always hot and sunny ?

[@EatMoveRest]

It can also depend how well your body absorbs it. We recommend getting your levels checked annually at your doctor!

[@shirleykellison1049]

My boyfriend eats meat can he still use algae pills

[@moondog7694]

I heard that ADHD people need more EPA than DHA. Do you know of any brand of vegan pill or liquid that contains more EPA than DHA? Or do you know of a vegan EPA-only supplement, so that the easier-to-find pills that contain more DHA than EPA (because they are marketed to people who want to improve their heart health instead of their brain health) can continue to be taken, but just take the EPA-only pill as well each day? Like maybe cut the heart-health pill in half, and then eat the EPA-only pill, and do this everyday?

[@misslane8267]

🙌🏾

[@glamarquaye4194]

Is spirulina powder a good source of omega 3?

[@EatMoveRest]

The best plant-based sources are chia and flax, as well as walnuts!

[@csillakovacs980]

I'm living in Florida..so still i need vitamin D?

[@EatMoveRest]

It depends how much sun exposure you’re getting, and also how much vitamin D you’re actually absorbing! Get Checked!

[@lisajones6496]

only problem with algae omega supplements it has sunflower oil which is extremely high in omega 6

[@EatMoveRest]

Very true. It’s such a very small amount and you do need both

[@lisajones6496]

@@EatMoveRest you don't need sunflower oil because you get enough omega-6 in your diet. Or it depends on how much omega-6 you eat but most people don't have a problem with getting. But the ratio of omega-6 and omega-3 6 and sunflower is skyrocketed

[@healthiswealth3john279]

how do you supplement iodine?

[@divinelistener]

Liquid Kelp, or kelp as a supplement as loads of iodine.

[@healthiswealth3john279]

Kole Collin OK thanks

[@ladawnwarren8570]

Seaweed nori, dulse etc.

[@EatMoveRest]

Yes! We use sea veggies...especially love Dulse flakes! Sprinkle them on salads!

[@Daniedarkin1013]

Hii guys what about k2?

[@EatMoveRest]

Its in our Vit D supplement

[@Seuzbee7]

You guys are so cute ❤️

[@KlausHendryck]

I recommend everybody taking Iodine in the form of Kelp seaweed capsules :)

[@EatMoveRest]

Thanks! Sounds like a good option!

[@davidkelly8145]

Seaweed wraps.

[@Calferr]

👍👍

[@EatMoveRest]

🙌🙏

[@mariasammy8643]

Is d3 vegan?

[@EatMoveRest]

There are definitely vegan sources of D3! We do Garden of Life spray!

[@darrenmcintosh8471]

i have friends who wont listen to me when i tell them the importances of taking supplements on a vegan diet they have the attitude that you can get all that you need naturally without taking supplements which you could 50 years ago but this is no longer the cases may vegans are heading towards mental health issues

[@EatMoveRest]

True!

[@bethhand9549]

Isn't there a vegan multivitam that covers everything

[@salazartist]

Best DHA PRODUCT?

[@EatMoveRest]

SunWarrior has an algae omega we love! I updated the link below!

[@AmandeanNaturalProducts]

Hey Joe, while we agree that an algae-sourced omega-3 supplement is indeed the best source of DHA, always choose one that is cGMP certified and tested, to ensure it is high-quality and safe. Also, lab-grown algae are superior to the omega-3 harvested from the sea since there is no risk of contamination with heavy metals and other pollutants.

[@wolfie1027]

Damn both of you are SO CUTE!! HAHAHA!

[@EatMoveRest]

lol thanks a bunch!

[@bradleyhunt9840]

I ended up going with Exceed Protein powder by Nutral, as it has all of the V&M's that I need inc. B12 and calcium. Tastes pretty good too nutral.co.uk/yt/exceed

[@naturewoman1274]

You need k2 with vit d otherwise it doesn't work

[@EatMoveRest]

Kirsten Carlton thanks for the helpful tip!

[@carasquires1353]

Isn't vitamin d3 made from animals?..... and vitamin d2 made from plants?

[@EatMoveRest]

Vitamin D is synthesized through direct sunlight. If you don’t live in an an area where you get enough daily, like most of the world, then it’s wise to Suppliment

[@guillermorivera6332]

omg. .Vitamin d3 came from lanolin , meand no Vegan . You need Vitamin D2 suplementation .

[@EatMoveRest]

You can get vitamin D3 from lichen!

[@indigomira]

yall got some white white teeth!