Section
Nutrient Focus
Nutrient-by-nutrient deep dives on the points where plant-based diets need attention. Real journal citations, real cohort evidence, RD-clinical interpretation. The goal is not to argue that plant-based diets are deficient or superior; it is to give plant-based eaters the specific tracking guidance that omnivore-default apps and omnivore-default RDs often miss.
- Nutrient focus
Selenium on plant-based diets: Brazil nuts, soil variability, and what to do without them
Selenium content in plant foods depends heavily on soil. Brazil nuts are a concentrated source: one nut per day covers the RDA in most cases. Plant-based eaters who avoid Brazil nuts (allergy, taste, sustainability concerns) need another source: whole grains in selenium-replete soils, fortified foods, or a modest supplement.
- Nutrient focus
Iodine on plant-based diets: the overlooked mineral and how to track it
Iodine is the most overlooked mineral on plant-based diets. Sea vegetables vary wildly in iodine content; kelp can be excessive. Iodized salt is the consistent dietary source for omnivores and plant-based eaters alike. A 150 mcg daily iodine supplement is a reasonable default for plant-based eaters who do not use iodized salt heavily.
- Nutrient focus
Vitamin D on plant-based diets: D2 vs D3, lichen-derived vegan D3, and supplementation
Most plant-based eaters need vitamin D supplementation to maintain 25(OH)D in the 30-50 ng/mL range, especially in winter at northern latitudes. Vitamin D2 (ergocalciferol) is plant-derived but less effective at raising 25(OH)D than D3. Lichen-derived vegan D3 is now widely available and is the strong default for plant-based supplementation.
- Nutrient focus
Omega-3 on plant-based diets: ALA to DHA conversion math, and why algae oil works
ALA from flax, chia, walnuts, and hemp converts to EPA at roughly 5-15 percent and to DHA at roughly 0.5-5 percent in healthy adults, with men generally lower than women. Algae-derived DHA supplements (200-300 mg/day) are the practical solution for plant-based eaters who want measurable DHA status. Tracking apps should track ALA; eaters who care about DHA need to track algae oil intake explicitly.
- Nutrient focus
Calcium without dairy: fortified plant milks, calcium-set tofu, and the leafy-green caveat
Calcium on plant-based diets comes from fortified plant milks, calcium-set tofu, low-oxalate leafy greens (kale, collards, bok choy), almonds, sesame, and fortified juices. The calcium-set vs nigari-set tofu distinction is critical and changes calcium content by an order of magnitude per serving. EPIC-Oxford bone-fracture findings explain why we take this seriously.
- Nutrient focus
Zinc on plant-based diets: bioavailability, phytates, and how to actually hit the target
Plant-food zinc bioavailability is reduced by phytates in legumes, whole grains, nuts, and seeds — the same foods that provide most plant-based zinc. The Institute of Medicine recommends roughly 1.5x the standard RDA for plant-based eaters. Soaking, sprouting, fermenting, and leavening reduce phytate content and improve absorption.
- Nutrient focus
Iron on plant-based diets: heme vs non-heme, bioavailability, and the vitamin C synergy
Plant-food iron is non-heme. Bioavailability is roughly one-third that of heme iron and is sensitive to inhibitors (calcium, polyphenols, phytates) and enhancers (vitamin C, organic acids). Plant-based eaters typically meet or exceed RDA on intake but ferritin can run lower. This piece covers the bioavailability math, the practical food pairings, and the clinical assessment.
- Nutrient focus
Vitamin B12 on plant-based diets: sources, supplementation, and what apps actually track
B12 is non-negotiable for plant-based eaters. Plants do not produce it. The clinical case for supplementation is strong, the dosing options are well-characterized, and the lab markers are clear. This piece covers sources, dosing protocols, blood markers (serum B12, MMA, holoTC), and how the major tracking apps handle B12 forms.