Daily Recommendations for Vegan Adults

Where suggested below, "synthetic" vitamins and minerals are effective at preventing deficiencies.

Vegan Adult Daily Dietary Guidelines
Vitamin B12	One of these three recommendations should maximize your B12 status: Fortified Foods Twice per day: 2.0 - 3.5 µg Supplements Daily: 25 - 100 µg Twice per week: 1,000 µg Do not rely on vitamin B12 from a plant or "living" source.
Omega-3s	1. 200 - 300 mg DHA (sources). 2. Do not prepare food with oils high in omega-6 (corn, soy, safflower, sunflower, "vegetable," sesame oil). Instead, use olive, peanut, avocado, or canola oil. Only cook canola under low heat and for short periods. 3. Add .5 g of uncooked ALA to your diet daily (see chart). This would be the equivalent of: 1/5 oz English walnuts (3 halves) 1/4 tsp of flaxseed oil 1 tsp of canola oil 1 tsp ground flaxseeds Click here for word of caution.
Calcium	700 - 1000 mg (i.e., 3 servings of high-calcium foods or supplements)
Vitamin D	On days when you do not get enough sunlight: 25 mcg (1,000 IU) \| DRI for black people with type 2 diabetes
Iodine	75 - 150 mcg every few days
Vitamin A	900 RAE^b for men; 700 RAE for women Good sources: carrot juice, kale, butternut squash, sweet potatoes, spinach, carrots, cantaloupe
Protein	2 - 3 servings of legumes: peanuts; beans (garbanzos, kidney, pinto, navy, etc.); lentils; peas (split or green); edamame, tempeh, and other soyfoods. Green beans are not a high-protein food.
Whole grains	At least 2 - 3 servings
Green leafy vegetables	At least 2 servings
Nuts	At least 1 serving
Fruit	At least 2 servings
^aIn foods, B12 is measured in micrograms (aka "µg" or "mcg"). 1,000 µg = 1 mg. \| ^bThe vitamin A content of foods is now stated as retinol activity equivalents (RAE).