Because you’re getting so many vitamins and minerals from the foods in this plan, you’ll be meeting most of your nutrient needs.
However, when you follow the 0,1,2,3+ Plan your diet may need to be supplemented to ensure you are getting enough vitamin D, vitamin B12, zinc, and iodine. I also recommend taking supplemental Omega-3 fatty acids (or DHA).
Vitamin D deficiency is common for many people regardless of the diet they follow. Low vitamin D levels can contribute to osteoporosis and have been associated with higher rates of certain autoimmune diseases as well as cancers including breast cancer and colorectal cancer.
Vitamin B12 helps keep your nervous system and immune system functioning properly. Because vitamin B12 is found mainly in foods from animal sources, it’s a good idea to supplement your diet with B12.
Zinc is important for your immune system and has been shown to help maintain memory, aid in wound healing, and support your sense of taste. A diet relying more heavily on plant foods as opposed to meats may be low in zinc.
Plant foods have high zinc content; however, they also contain substances that inhibit the absorption of zinc, which means you may need to supplement your diet.
Iodine is found in iodized salt, so if you are avoiding salt, you can obtain adequate levels of iodine through a supplement.
Omega-3 fatty acid or DHA (the Omega-3 fatty acid docosahexaenoic acid) is a valuable supplement to anyone’s diet. This essential fat helps your brain function optimally and protects your heart from disease.
Even though DHA can be obtained from many healthy foods, it must be converted before it can be used. Studies show that many people have difficulty making this conversion and need a supplement to achieve adequate amounts.
One important note about taking a multivitamin is that more is not necessarily better. Be smart about your supplement intake to avoid reaching toxic levels of certain nutrients.
To avoid possibly toxic levels you want to avoid multivitamins that contain: vitamin A, high-doses (greater than 200 IU) of isolated vitamin E, folic acid, beta-carotene, copper, and iron.
I recommend Dr. Fuhrman’s Gentle Care Formula. Dr. Fuhrman understands super foods and continually improves the quality of his supplements, adjusting their contents to stay current with new scientific research. The Gentle Care Formula includes 1000 IU vitamin D, 500 percent of the RDI for B12, zinc from vegan sources (100%DV), and iodine from kelp (100%DV).
Along with the Gentle Care Formula I recommend Dr. Fuhrman’s DHA+EPA Purity. DHA Purity now comes in a liquid form of very highly concentrated DHA so that it can be digested easier and hidden easily in food (a great way for children to get this Omega-3 fatty acid). You only need a few of these citrus flavored drops to get a full daily dose of essential omega-3 fatty acids (DHA).