Daily Recommendations

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

Nutrient Recommendations for Vegans
Vitamin B12
Omega-3s
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:
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 high lysine foods which include: legumes - 1/2 cup cooked peanuts (1/4 cup) beans - garbanzos, kidney, pinto, navy lentils peas - split or green soyfoods - edamame, tofu, tempeh, soy milk (1 cup), soy meats (3 oz) quinoa - 1 cup cooked pistachios - 1/4 cup
Iron	Cross-sectional studies have found similar rates of iron deficiency anemia in vegetarians as in meat-eaters. Anecdotally, vegan men and non-menstruating women do not have much difficulty getting or absorbing enough iron, but vegan menstruating women sometimes do. Iron tips: Eat foods high in vitamin C at meals to significantly increase iron absorption - citrus fruits, strawberries, green leafy vegetables (broccoli, kale, collards, swiss chard, brussel sprouts), bell peppers (yellow, red, and green), and cauliflower. Do not drink coffee, or black or green tea, with meals; they inhibit iron absorption. Herbal tea is okay.
Zinc	Good sources are legumes, nuts, seeds, oatmeal, bread, tempeh, miso, multivitamin or zinc supplement.
Whole grains	≥ 2 - 3 servings of 1 cup cooked
Green leafy vegetables	≥ 2 servings of 1/2 cup cooked or 1 cup raw
Nuts	≥ 1 serving of 1/4 cup whole nuts or 2 tbsp nut butters
Fruit	≥ 2 servings of 1 medium fresh fruit or 1 cup cooked or cut-up fruit (whichever is larger), 1 cup fruit juice, or 1/4 cup dried fruit
^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).