Daily Recommendations for Vegan Adults
| Recommended Daily IntakesA | |
| Vitamin B12 | 3-100 mcg (µg) |
| 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) |
| Calcium | 700 - 1000 mg (i.e., 3 servings of high-calcium foods or supplements) |
| Vitamin D | 25 mcg (1,000 IU) when you do not get 10 to 15 minutes of mid-day sun on days when sunburn is possible |
| Iodine | 75 - 150 mcg every few days |
| General Health | Plenty of green and yellow vegetables, other vegetables, fruits, nuts, legumes, and whole grains |
| A - See individual sections for needs of other age groups. | |