Beyond the Rainbow: Why Your Vegan Diet Is Making You Tired and the Nutrient Ecology System That Saved My Health

Introduction: The Vegan’s Paradox

For years, I lived what I thought was the perfect vegan life.

My meals were a vibrant tapestry of whole foods—leafy greens, colorful vegetables, legumes, whole grains, nuts, and seeds.

I wasn’t just avoiding animal products; I was a student of plant-based nutrition, meticulously planning every meal to hit my macros and micros.

I was doing everything right, aligning my diet with my ethics and what I believed was the pinnacle of health.

Yet, my body was telling a different story.

A story of profound, bone-deep exhaustion that no amount of sleep could fix.¹

It started as a subtle hum of fatigue, easily dismissed as the cost of a busy life as a health and nutrition coach.

But soon, the hum became a roar.

A persistent brain fog clouded my thinking, making complex tasks feel like wading through M.D. Then came the more alarming symptoms: a strange, persistent tingling in my hands and feet, a tell-tale sign of neurological distress.³

My doctors ran basic tests and offered platitudes.

“Your thyroid is normal,” they’d say.

“You’re probably just stressed.” But I knew this wasn’t normal.

The disconnect between my actions and my reality was maddening.

I was eating the “healthiest diet on the planet,” yet I felt like I was slowly falling apart.

My breaking point came after a particularly frustrating consultation where I was advised to just “take a good multivitamin.” I was already taking one of the most popular, well-marketed vegan multivitamins on the market—my supposed “insurance policy.” It was my daily ritual, a comforting click of a capsule that promised to fill any gaps.

Trusting the process, I continued for months, but the fatigue deepened, and the tingling worsened.

Finally, I demanded a comprehensive blood panel, the kind that looks beyond the surface.

The results were a cold shock, a complete refutation of everything I thought I knew.

Despite my “perfect” diet and my daily multivitamin, I had critically low levels of Vitamin B12 and ferritin, the protein that stores iron.

I was bordering on deficiency-induced anemia and, more terrifyingly, the kind of nerve damage that can become irreversible.⁵

That piece of paper was both a diagnosis and an indictment.

The standard advice given to vegans—”eat a varied diet and take a multi”—was not just incomplete; for me, it had been dangerously flawed.

My failure became an obsession.

I dove into the clinical literature, spending hundreds of hours poring over studies on nutrient metabolism, absorption pathways, and cellular biology.

The answer, I discovered, wasn’t in finding a better pill.

It was in finding a completely new way of thinking.

This report is the culmination of that journey.

It introduces a new paradigm I call The Nutrient Ecology Framework.

This framework reframes the body not as a simple machine to be “fueled” or a checklist to be completed, but as a complex, dynamic ecosystem.

To thrive as a vegan, you must stop being a mere consumer and become an ecologist for your own health, learning to cultivate your inner environment with intelligence and precision.

This is the system that didn’t just restore my health; it gave me a vitality I never knew was possible.

Part 1: The Great Multivitamin Deception: Why Your “Insurance Policy” Is a False Promise

Before we can build a system that works, we must first dismantle the one that fails.

For countless vegans, the daily multivitamin is a cornerstone of their health strategy.

It’s marketed as a simple, one-stop solution, an “insurance policy” against any potential dietary gaps.

But my own painful experience, confirmed by a deep dive into nutritional science, revealed this to be a marketing pacifier—a product that provides a false sense of security while often failing to deliver meaningful biological benefits.

It doesn’t just fail to solve the problem; it frequently prevents us from discovering the real solutions.

Problem 1: The Dosage Dilemma (Underdosing Critical Nutrients)

The fundamental flaw of most multivitamins is one of simple Math. They are formulated to look impressive on a label, listing dozens of ingredients, but they often contain statistically insignificant amounts of the very nutrients vegans need most.

They provide a breadth of coverage so wide that it lacks any meaningful depth.

Consider calcium.

The Recommended Dietary Intake (RDI) for an adult is around 1000 mg per day.

Yet, a typical multivitamin might contain only 20-100 mg—a mere 2-10% of what you actually need.¹⁰

To rely on this for your calcium needs would be absurd.

The same issue plagues Vitamin B12.

While a multivitamin might contain the RDI of 2.4 micrograms (

μg), this small amount can be inadequate for anyone with even mild absorption issues, which can develop over time on a vegan diet.¹¹

Dedicated B12 supplements, by contrast, often contain 500 to 2000

μg to ensure adequate absorption through various pathways.

The multivitamin dose is simply not designed for the robust needs of someone avoiding all animal products.¹²

This consistent underdosing of critical nutrients means the “insurance policy” has a deductible so high it’s virtually useless.

Problem 2: The Absorption Battle (Nutrient Competition)

Even if the dosages were adequate, the very concept of a “kitchen sink” pill is biochemically flawed.

Your small intestine is not a passive tube; it’s a highly regulated environment with a finite number of transport channels for absorbing minerals.

Imagine a busy ferry terminal with only a few docks.

If you send a fleet of ships carrying iron, zinc, calcium, and magnesium all at once, they will compete for docking space.

Not everyone gets through.

This is precisely what happens in your gut.

Key minerals like calcium, iron, magnesium, and zinc all compete for the same absorption pathways.¹⁰

When you consume them simultaneously in a compressed tablet, their overall absorption is significantly reduced.

The 15 mg of zinc and 18 mg of iron on the label are not what your body actually gets.

This competitive inhibition means the multivitamin is, by its very design, an inefficient delivery system.

Problem 3: The Form Factor (Ineffective and Non-Vegan Ingredients)

The final deception lies in the ingredients themselves.

To keep costs down, many manufacturers use cheaper, less effective, or outright non-vegan forms of key nutrients.

A savvy consumer must learn to read the fine print, because not all nutrient forms are created equal.

• Vitamin D: The most effective form of Vitamin D is D3 (cholecalciferol). However, the most common and cheapest source of D3 is lanolin, a waxy substance derived from sheep’s wool.¹³ This makes many standard multivitamins unsuitable for vegans. While a vegan D3 derived from lichen exists, it is more expensive and less commonly used in generic formulas.
• Fillers, Binders, and Coatings: The list of problematic ingredients continues. Gelatin, derived from boiled animal parts, is often used to create capsules.¹³ Magnesium stearate, a coating agent, can be derived from animal fat.¹³ And many supplements contain questionable additives like Titanium Dioxide, a whitening agent classified as a potential carcinogen that provides zero health benefits.¹³

The tragic irony is that the multivitamin often becomes a barrier to true health literacy.

A vegan experiencing fatigue—a classic symptom of B12, iron, or D deficiency—is told to take a multi.

They comply, believing the problem is solved.

When the symptoms persist because the multi is underdosed, poorly absorbed, and contains ineffective ingredients, the person is unlikely to suspect a nutritional cause.

“I’m already covered,” they think.

The multivitamin thus creates a dangerous cycle of complacency, preventing the deep investigation required to address the true root cause of their health issues.

It was this cycle that I had to break.

Part 2: The Epiphany: Your Body Isn’t a Checklist, It’s an Ecosystem

My breakthrough came when I finally threw out the checklist mentality that the supplement industry encourages.

I had been treating my body like a spreadsheet, trying to fill cells for “Vitamin A,” “Iron,” “Zinc.” My epiphany was realizing this was the wrong model entirely.

A thriving body is not a list to be checked off; it’s a dynamic ecosystem.

Think of a rainforest.

Its health isn’t defined by the mere presence of sunlight, water, and carbon.

It’s defined by the complex, synergistic relationships between thousands of species, the quality of the soil, the flow of energy, and the balance of the entire system.

To thrive as a vegan, you must become an ecologist for your own body.

You must understand the foundational principles that govern this inner world: the quality of your soil (bioavailability), the cooperative relationships between species (nutrient synergy), and the role of critical “keystone” players that uphold the entire structure.

Pillar I: The Soil – Mastering Bioavailability (It’s Not What You Eat, It’s What You Absorb)

The foundation of any healthy ecosystem is its soil.

A plant cannot grow in depleted, toxic, or inaccessible soil, no matter how much sunlight and water it receives.

In the human body, the “soil” is your digestive tract, and the principle is bioavailability.

Bioavailability is the proportion of a nutrient that you ingest that is actually absorbed, enters your bloodstream, and becomes available to have an active effect in your cells.¹⁵

For vegans, understanding the profound difference between what’s on your plate and what gets into your cells is the single most important step toward true health.

Several key nutrients in a plant-based diet face significant bioavailability challenges:

• Heme vs. Non-Heme Iron: This is the classic example. Animal products contain “heme” iron, which is part of a hemoglobin molecule and is easily absorbed by the body. Plants contain “non-heme” iron, a different form whose absorption is notoriously poor. It is easily blocked by compounds called “phytates” and “oxalates,” which are abundant in the very foods vegans rely on: whole grains, legumes, nuts, and leafy greens.¹⁵ This is why you can eat mountains of spinach and still be anemic; your body simply can’t access the iron locked within the plant’s structure.
• Vitamin D2 vs. D3: Plants produce a form of Vitamin D called D2 (ergocalciferol). Our bodies, and other animals, produce D3 (cholecalciferol) from sun exposure. While both can raise Vitamin D levels, study after study shows that D3 is significantly more effective and maintains those levels for longer.²¹ Relying on D2 from mushrooms or fortified foods is like planting seeds in less fertile soil—it’s simply not as efficient.
• The Omega-3 Conversion Problem: This is a critical, often-misunderstood issue. Vegans are told to eat flaxseeds, chia seeds, and walnuts for their omega-3s. These foods are rich in a short-chain omega-3 called Alpha-Linolenic Acid (ALA). However, the most important omega-3s for brain and heart health are the long-chain fatty acids EPA and DHA. While our bodies can convert ALA into EPA and DHA, the process is extremely inefficient—often less than 5%.²¹ Relying on ALA conversion alone is a failing strategy for most people to achieve optimal levels of these crucial brain-building fats.

This leads to a paradox that traps many well-intentioned vegans.

The very foods we are told to eat more of—whole grains, beans, lentils, leafy greens—are the same foods that are high in phytates and oxalates, the “anti-nutrients” that inhibit the absorption of iron, zinc, and calcium.²⁰

A diet can be “perfect” according to a nutrient-tracking app but functionally deficient in the real world because the bioavailability of its key minerals is crippled.

This doesn’t mean we should stop eating these healthy foods.

It means we cannot separate our supplementation strategy from our dietary context.

Simply “eating the rainbow” is not enough if your soil can’t absorb the nutrients.

Pillar II: The Guild – Harnessing Nutrient Synergy (Nutrients Work in Teams)

In ecology, a “plant guild” is a community of plants that support each other’s growth.

Corn provides a stalk for beans to climb, beans fix nitrogen in the soil for the corn, and squash provides ground cover to retain moisture for both.

They are stronger together than they are apart.

Nutrients work the same Way.

This principle is called nutrient synergy: the concept that the combined effect of two or more nutrients is greater than the sum of their individual parts.²⁸

Thinking of nutrients as isolated compounds is a relic of 20th-century science.

In the 21st century, we must think of them as an orchestra.

A single violin is beautiful, but the power of a symphony comes from the harmonious interaction of all the instruments.³¹

Ignoring these relationships is not just inefficient; it can be dangerous.

Here are the most critical nutrient partnerships for vegans:

• The Conductor and the Builder (Vitamin D3 & K2): This is perhaps the most important and overlooked synergy. Vitamin D3 acts as the conductor, signaling your intestines to absorb calcium into the bloodstream. This is its primary, well-known role. However, Vitamin K2 acts as the builder or traffic cop, activating proteins that direct that calcium to where it belongs: your bones and teeth. Without sufficient K2, the excess calcium mobilized by Vitamin D can be deposited in your arteries, kidneys, and other soft tissues, leading to dangerous arterial calcification and increasing the risk of cardiovascular disease.³³ Taking a high-dose Vitamin D3 supplement without its partner K2 is like hiring a conductor with no orchestra—it creates chaos, not harmony.
• The Key and the Lock (Iron & Vitamin C): If phytates are the “lock” on non-heme iron, Vitamin C is the “key.” Ascorbic acid is a potent enhancer of non-heme iron absorption. It works by forming a soluble compound with the iron in the gut, keeping it available for absorption and powerfully overcoming the inhibiting effects of phytates.³⁸ Consuming Vitamin C with an iron-rich meal can increase absorption several-fold. This is the single most effective strategy for preventing iron deficiency on a plant-based diet.
• The Bone-Building Trio (Calcium, Magnesium & Vitamin D): These three nutrients operate in a tight feedback loop essential for bone health. We know Vitamin D is required for calcium absorption. But what’s less known is that magnesium is a crucial cofactor required to convert Vitamin D into its active form in the body. A magnesium deficiency can impair your entire Vitamin D metabolism, rendering your supplements less effective and hindering calcium regulation.³⁹

This understanding of synergy fundamentally redefines what makes a “good” supplement.

It’s not just about the dose of the star ingredient.

An intelligent formulation must account for these partnerships.

A Vitamin D supplement that includes K2 is biochemically superior to one that doesn’t.

An iron supplement that includes Vitamin C is more effective than one that doesn’t.

This moves the evaluation from a simple question of “How much?” to a more sophisticated one: “How smart?”

Pillar III: The Species – Choosing the “Keystone” Nutrients for the Vegan Ecosystem

In an ecosystem, a “keystone species”—like a sea otter in a kelp forest—is an organism that has a disproportionately large effect on its environment.

Its presence maintains the structure and health of the entire system.

In the vegan nutritional ecosystem, there are seven “keystone nutrients.” These are the nutrients that are either absent from plant foods or face significant bioavailability challenges, making them the most critical points of failure.

A thriving vegan life depends on consciously and consistently managing these seven players.

1. Vitamin B12

• Ecological Role: The master of the nervous system. Essential for maintaining the myelin sheath that protects nerve cells, as well as for DNA synthesis and the formation of red blood cells.⁷
• Deficiency Signs: Fatigue, weakness, megaloblastic anemia, and a host of neurological symptoms including numbness or tingling in the hands and feet, balance problems, memory loss, and confusion. Severe, prolonged deficiency can cause irreversible nerve damage.³
• Best Supplemental Forms: Vitamin B12 is produced by microorganisms, not plants or animals. There are no reliable plant sources.²¹ Supplementation is non-negotiable. The most effective forms are
  Methylcobalamin and Adenosylcobalamin, which are the active forms the body can use directly. Cyanocobalamin is a cheaper, synthetic form that the body must convert, a process that can be inefficient in some individuals.⁴⁵ Sublingual forms (sprays, drops, or chewable tablets) can bypass initial stages of digestion and may enhance absorption.¹²

2. Vitamin D3 (with K2)

• Ecological Role: The sunshine regulator. Primarily responsible for calcium absorption, making it foundational for bone health. It also plays a critical role in immune function and mood regulation.⁴⁶
• Deficiency Signs: Frequent colds and infections, bone and back pain, muscle weakness, fatigue, depression, and in severe cases, osteomalacia (soft bones) in adults.⁴⁸
• Best Supplemental Forms: As established, Vitamin D3 (cholecalciferol) is far superior to D2. For vegans, it is essential to find a source derived from lichen, not lanolin.¹⁴ Crucially, it must be paired with
  Vitamin K2, specifically in the MK-7 (menaquinone-7) form, which has a longer half-life and better bioavailability than other forms like MK-4.³⁷

3. Iron

• Ecological Role: The oxygen transporter. A core component of hemoglobin in red blood cells, which carries oxygen from the lungs to every cell in the body. It’s also vital for energy production.⁹
• Deficiency Signs: The hallmark is extreme fatigue and weakness. Other signs include pale skin, shortness of breath, dizziness, cold hands and feet, brittle nails, and hair loss.⁹
• Best Supplemental Forms: To maximize absorption and minimize digestive side effects like constipation, choose a chelated form of iron like Iron Bisglycinate. This form is bound to an amino acid, making it gentle on the stomach and highly bioavailable.⁵⁴ Avoid cheaper forms like ferrous sulfate if you experience digestive upset. Always take it with a source of
  Vitamin C.³⁹

4. Omega-3 (EPA & DHA)

• Ecological Role: The brain and inflammation manager. These long-chain fatty acids are critical structural components of brain cells and retinas. They are also powerful anti-inflammatory agents, essential for cardiovascular health and skin integrity.⁵⁶
• Deficiency Signs: Dry, irritated skin, eczema, depression, poor concentration, joint pain, and an imbalanced inflammatory response.⁵⁶
• Best Supplemental Forms: Do not rely on ALA conversion from seeds. The only reliable vegan source is a direct supplement of EPA and DHA derived from microalgae oil. Studies show algal oil is just as effective as fish oil at raising blood levels of EPA and DHA, but without the risk of contaminants like PCBs, dioxins, and heavy metals found in fish, and without the devastating environmental impact of overfishing.²⁵

5. Iodine

• Ecological Role: The metabolic thermostat. Iodine is an essential component of thyroid hormones, which regulate the metabolic rate of every cell in the body.⁶³
• Deficiency Signs: An enlarged thyroid gland (goiter), hypothyroidism, fatigue, unexplained weight gain, hair loss, and feeling cold. Iodine deficiency is a significant concern for vegans who avoid iodized salt and don’t regularly consume seaweed.⁶⁴
• Best Supplemental Forms: While seaweed is a source, its iodine content is notoriously variable and some types, like kelp, can contain dangerously excessive amounts. A more reliable and safer approach is a supplement containing Potassium Iodide or Potassium Iodate in a controlled, modest dose.⁶³

6. Zinc

• Ecological Role: The immune system’s gatekeeper. Zinc is involved in hundreds of enzymatic reactions and is crucial for a healthy immune response, wound healing, DNA synthesis, and protein production.²⁶
• Deficiency Signs: Impaired immunity (catching frequent colds), hair loss, diarrhea, loss of appetite, skin lesions, and angular cheilitis (cracks at the corners of the mouth).⁶⁸ Because of phytate inhibition, vegan zinc requirements may be up to 50% higher than for omnivores.²⁶
• Best Supplemental Forms: Chelated forms are better absorbed. Look for Zinc Picolinate or Zinc Gluconate.³⁹

7. Calcium

• Ecological Role: The structural foundation. The vast majority of the body’s calcium is in bones and teeth, providing their strength and structure. It’s also essential for muscle function, nerve transmission, and blood clotting.⁷¹
• Deficiency Signs: In the short term, symptoms can be subtle, like brittle nails or muscle cramps. Long-term deficiency is a major risk factor for osteoporosis, a disease of low bone density and increased fracture risk.⁴³ Vegan intake is often lower, and absorption from high-oxalate plants like spinach is extremely poor.²⁷
• Best Supplemental Forms: Calcium Citrate is a well-absorbed form that can be taken with or without food. Ensure your total intake from food and supplements meets your needs, and remember its synergistic partners: Magnesium and Vitamin D3 are essential for its proper utilization.³⁹

Part 3: A Practical Guide to Tending Your Inner Ecosystem

Understanding the theory of Nutrient Ecology is the first step.

Applying it is what transforms your health.

This is where you transition from a passive follower of advice to the active, empowered ecologist of your own body.

This is a clear, four-step process to build a personalized, intelligent, and effective supplementation strategy.

Step 1: Assess, Don’t Guess – The Ecosystem Survey

The first rule of effective intervention is to know your starting point.

Supplementing blindly is like scattering random seeds in a field without testing the soil—it’s inefficient and may do more harm than good.

A baseline blood test is non-negotiable.

It replaces guesswork with data, transforming your approach from reactive to proactive.

When you speak with your healthcare provider, request the following specific markers to get a clear picture of your vegan ecosystem:

• Vitamin B12: A standard serum B12 test.
• Vitamin D: Request a 25-hydroxyvitamin D test, also known as a 25(OH)D test. This is the most accurate measure of your body’s vitamin D stores.
• Iron Stores: Do not just ask for a hemoglobin or hematocrit test. Crucially, request a serum ferritin test. Ferritin is the protein that stores iron, and its level is the most sensitive indicator of your body’s total iron reserves. You can have normal hemoglobin but depleted ferritin stores, meaning you’re on the verge of deficiency.⁵²
• Thyroid Panel: A full panel including TSH (Thyroid-Stimulating Hormone), Free T3, and Free T4 can provide insight into your thyroid function, which is directly dependent on iodine.

Step 2: Build Your Foundation – The Non-Negotiable Core Stack

Based on the universal nutritional realities of a plant-based diet, there is a foundational “guild” of supplements that virtually every vegan should take to ensure their ecosystem has its most critical players.

These are the non-negotiables.

• The Core Stack:

1. High-Quality Vitamin B12: Take either a daily supplement providing at least 50-100 μg of methylcobalamin or a weekly high-dose supplement of at least 2000 μg.¹²
2. The D3+K2 Partnership: A daily supplement of lichen-based Vitamin D3 (around 2000 IU is a common recommendation, but this can be adjusted based on your bloodwork and location) paired with Vitamin K2 (MK-7 form), typically around 90-120 μg.²²
3. Algal Omega-3 (EPA/DHA): A daily algal oil supplement providing a combined total of at least 250-500 mg of EPA and DHA to bypass the inefficient ALA conversion process.²⁴

Step 3: Fortify Strategically – Adding Key Minerals Based on Need

This step is where personalization comes in, guided by your bloodwork, diet, and any persistent symptoms.

• Iron: Only add an iron supplement if your ferritin test from Step 1 shows low stores or you have clear symptoms of deficiency. Take a gentle, chelated form like iron bisglycinate (typically 18-25 mg). Critically, take it with a source of Vitamin C (many supplements include it, or you can take it with a small glass of orange juice) and at a different time of day from your calcium supplement, coffee, or tea, which all inhibit its absorption.³⁸
• Iodine & Zinc: For most vegans, adding a modest daily supplement of these two minerals is a wise preventative measure. Look for a supplement providing around the RDI for iodine (150 μg) from potassium iodide and zinc (15-30 mg) from a chelated source like zinc picolinate.⁶³

Step 4: Read Labels Like an Ecologist – Decoding the Market

To implement this strategy, you must become a savvy consumer.

The supplement industry is notoriously under-regulated by the FDA, making third-party certifications your most reliable guide to quality, purity, and potency.⁷⁵

When you examine a bottle, look for these seals of approval:

• USP Verified: The U.S. Pharmacopeia (USP) verification mark is a gold standard. It confirms that the product contains the ingredients listed on the label in the declared amounts, does not contain harmful levels of contaminants, and will break down properly in the body.⁷⁶
• NSF Certified / NSF Certified for Sport: The National Sanitation Foundation (NSF) provides a similar guarantee of label accuracy and purity. The “Certified for Sport” designation is even more rigorous, screening for over 280 substances banned by major athletic organizations, making it a mark of exceptional quality control.⁷⁸
• Non-GMO Project Verified: This seal ensures that the ingredients used in the supplement are not derived from genetically modified organisms.⁸⁰
• Clean Label Project: This organization tests products for over 130 contaminants, including heavy metals, pesticides, and plasticizers, awarding purity certifications to brands that meet their high standards.⁸³

Beyond certifications, scrutinize the “Supplement Facts” panel.

Check the form of each nutrient.

Is it the bioavailable methylcobalamin or the synthetic cyanocobalamin? Is the D3 from vegan lichen or animal-based lanolin? Is the iron the gentle bisglycinate or the harsh sulfate? This level of scrutiny is the final, crucial skill of the nutrient ecologist.

Part 4: The Vegan Supplement Field Guide: An Expert Review

Applying the Nutrient Ecology Framework, we can now critically evaluate some of the most popular vegan vitamin brands on the market.

The goal here is not to declare a single “best” brand for everyone, but to analyze the philosophy behind each formulation.

This will empower you to choose a product that aligns with your specific needs and the principles we’ve established.

A supplement isn’t just a pill; it’s a tool, and you must choose the right tool for the job.

The Vegan Supplement Scorecard

This table provides an at-a-glance comparison of leading brands’ flagship multivitamins, judged against the core principles of our framework.

It moves beyond marketing claims to assess the biochemical intelligence of each product.

Brand	Product	Bioavailable Forms?	Key Synergies Included?	Third-Party Certified?	Ecology Rating
Ritual	Essential for Women 18+	Yes (Methyl B12, Lichen D3, Chelated Iron)	Partial (Includes K2 with D3, but lacks C with Iron)	Yes (USP Verified, Non-GMO)	Minimalist Gap-Filler
Future Kind	Essential Vegan Multivitamin	Yes (Methyl B12, Lichen D3)	No (Lacks K2 with D3 in this specific formula)	Yes (Third-party tested, details on site)	Targeted Foundation
Deva	Vegan Multivitamin & Mineral	Mixed (Uses Cyanocobalamin B12, D2 not D3)	No (Lacks key pairings like D3+K2)	No (Not USP or NSF certified)	Budget Foundation
Garden of Life	mykind Organics Women’s Once Daily	Mixed (Methyl B12, Lichen D3, but minerals are from food blend)	Partial (Includes K2, but bioavailability from blend is a question)	Yes (USDA Organic, Non-GMO)	Whole-Food Purist

---

Brand Analyses

The Minimalist Architects (Ritual)

• Analysis: Ritual’s philosophy is clear: target the most common nutrient gaps with a few key ingredients in highly bioavailable and traceable forms. Their “Essential for Women 18+” includes nine nutrients, featuring methylated folate, vegan D3 from lichen, and chelated iron.⁸⁵ They are one of the few brands to include the critical D3+K2 synergy directly in their multivitamin. The user experience is a major selling point, with a patented delayed-release, mint-essenced capsule designed to be gentle on the stomach and reduce nausea.⁸⁶ Their commitment to transparency and third-party testing (USP Verified) is commendable.⁷⁶
• Critique: Ritual is designed for the healthy person looking to fill a few gaps, not necessarily for a vegan who may have a wider array of needs. The minimalist formula lacks several keystone nutrients like iodine and zinc, and provides a relatively low dose of magnesium.⁸⁶ While it aligns strongly with the “Bioavailability” pillar, its limited scope means it may not be a comprehensive enough solution for many vegans starting their journey. It’s an excellent, high-quality piece of a larger puzzle, but it may not be the whole puzzle.

The Ecosystem Builders (Future Kind)

• Analysis: Future Kind is a brand built by vegans, for vegans. This focus is evident in their product design. Their flagship “Essential Vegan Multivitamin” is brilliantly simple, containing only the three most critical, non-negotiable nutrients that are hardest to get from plants: Vitamin B12 (methylcobalamin), Vitamin D3 (from lichen), and Omega-3 (DHA/EPA from algal oil).⁹² This shows a deep understanding of the vegan ecosystem’s primary needs. They offer other products, like their “Complete Multivitamin,” for those seeking broader coverage, and have a loyal customer base that praises the quality and effectiveness of their products.⁹³
• Critique: While their targeted “Essential” product is excellent, it does require the user to seek out other key minerals like iodine, zinc, and iron separately. Their more comprehensive multivitamin options need to be scrutinized on a case-by-case basis to see if they include all the key synergies (like K2 with D3) and maintain the use of premium forms across the board. They are a strong choice, but building a complete stack still requires careful selection from their product line.

The Budget Specialists (Deva)

• Analysis: Deva’s primary advantage is its accessibility and affordability. They offer a wide range of vegan-certified products, and their “Tiny Tablets” are a significant benefit for individuals who have difficulty swallowing larger pills.⁹⁸ For a vegan on a strict budget, Deva provides a viable entry point into supplementation.
• Critique: The lower price point comes with trade-offs in formulation. Their standard multivitamin often uses less optimal nutrient forms, such as cyanocobalamin for B12 and Vitamin D2 instead of the more effective D3. Key synergistic pairings, like D3 with K2, are absent. Furthermore, the brand lacks major third-party certifications like USP or NSF, and at least one independent lab test found significant label claim inaccuracies in one of their products.¹⁰² While better than nothing, Deva represents a more basic approach that may not be sufficient for achieving optimal health.

The Whole-Food Purists (Garden of Life)

• Analysis: Garden of Life’s mykind Organics line appeals to consumers who prioritize “natural” ingredients. Their multivitamins are made from a certified USDA organic blend of real fruits and vegetables, avoiding synthetic, isolated nutrients.⁸⁵ This resonates with the “food-first” philosophy and provides a sense of assurance for those wary of lab-created vitamins.
• Critique: This approach presents a complex trade-off. While philosophically appealing, the bioavailability of minerals from a dried, powdered food blend can be less predictable and potentially lower than that of specific, highly-absorbable chelated forms. The same phytates that inhibit absorption in whole foods are still present in the food blend. It can be a case where the “natural” approach isn’t the most biochemically effective, especially for someone trying to correct a significant deficiency. This brand is likely an excellent choice for someone already in good health, but a targeted, higher-bioavailability supplement may be a better tool for active deficiency management.

Conclusion: From Surviving to Thriving

My journey back to health was a process of deconstruction and rebuilding.

I had to unlearn the simplistic, marketing-driven advice that had led me astray and replace it with a deeper, more nuanced understanding of my body’s intricate biology.

I threw out the one-size-fits-all multivitamin that had given me a false sense of security.

I embraced my role as an ecologist.

I started with a baseline blood test—my ecosystem survey—which gave me hard data to work with.

Then, I built my foundational stack based on the principles of Nutrient Ecology.

I chose a high-dose, sublingual methylcobalamin B12, a lichen-based D3 paired with its essential partner K2, and a clean algal oil Omega-3 for EPA and D.A. To that core, I added a targeted, chelated iron bisglycinate supplement, always taken with Vitamin C, to rebuild my depleted ferritin stores.

The change was not instantaneous, but within a few months, it was undeniable.

The deep, oppressive fatigue began to lift, replaced by a steady, clean energy I hadn’t felt in years.

The brain fog cleared like a morning mist, and my focus returned, sharper than before.

Most profoundly, the frightening tingling in my hands and feet subsided and then vanished completely.¹

I had not just corrected a few deficiencies; I had restored the balance of my entire inner ecosystem.

My story is a testament to a powerful truth: thriving on a vegan diet is not about restriction or deprivation.

It is about knowledge, precision, and respect for the complexity of your own body.

It requires you to reject passive, one-size-fits-all solutions and become a proactive, informed steward of your own health.

The path to vibrant health is not found in a single magic pill or a colorful infographic telling you to “eat the rainbow.” It is found in understanding the system.

Learn your soil, cultivate your guilds, and support your keystone species.

When you do, you move beyond merely surviving on a plant-based diet and begin to truly, magnificently, thrive.

Works cited

1. I Conquered Chronic Fatigue with Plant Foods – Forks Over Knives, accessed on August 13, 2025, https://www.forksoverknives.com/success-stories/i-conquered-chronic-fatigue-with-plant-foods/
2. I Overcame Chronic Fatigue After Going Plant-Based – Forks Over Knives, accessed on August 13, 2025, https://www.forksoverknives.com/success-stories/i-overcame-chronic-fatigue-after-going-plant-based/
3. Vitamin B12 or folate deficiency anaemia – Symptoms – NHS, accessed on August 13, 2025, https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/
4. Vitamin B12 deficiency in women: Doctor shares key warning signs, causes, and effective solutions, accessed on August 13, 2025, https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/vitamin-b12-deficiency-in-women-doctor-shares-key-warning-signs-causes-and-effective-solutions/articleshow/123190977.cms
5. Analytical Review on Nutritional Deficiencies in Vegan Diets: Risks, Prevention, and Optimal Strategies – PubMed, accessed on August 13, 2025, https://pubmed.ncbi.nlm.nih.gov/39936826/
6. Vegan diet puts people at risk of vitamin B12 and other deficiencies – BJGP, accessed on August 13, 2025, https://bjgp.org/content/vegan-diet-puts-people-risk-vitamin-b12-and-other-deficiencies
7. Can VitaminB12 deficiency cause nerve damage? Here’s what you need to know, accessed on August 13, 2025, https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/can-vitaminb12-deficiency-cause-nerve-damage-heres-what-you-need-to-know/articleshow/123231097.cms
8. Vitamin deficiency anemia – Symptoms & causes – Mayo Clinic, accessed on August 13, 2025, https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025
9. Iron deficiency anemia – Symptoms & causes – Mayo Clinic, accessed on August 13, 2025, https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
10. The Issue With Multivitamins – Vegan Easy – veganeasy.org, accessed on August 13, 2025, https://www.veganeasy.org/discover/news/the-issue-with-multivitamins/
11. Are Multivitamins an Adequate Source of B12 for Vegans? – Vegan …, accessed on August 13, 2025, https://veganhealth.org/vitamin-b12/are-multivitamins-an-adequate-source-of-b12-for-vegans/
12. What Every Vegan Should Know About Vitamin B12, accessed on August 13, 2025, https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12/what-every-vegan-should-know-about-vitamin-b12
13. 7 ingredients in supplements to avoid – DR.VEGAN, accessed on August 13, 2025, https://drvegan.com/blogs/articles/7-ingredients-in-supplements-to-avoid
14. Vitamin D | The Vegan Society, accessed on August 13, 2025, https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-d-0
15. Bioavailability & Absorption of Nutrients – Charlotte Stirling Reed, accessed on August 13, 2025, https://www.srnutrition.co.uk/2019/09/bioavailability-absorption-of-nutrients/
16. Are you absorbing the nutrients you eat? – MSU Extension, accessed on August 13, 2025, https://www.canr.msu.edu/news/are_you_absorbing_the_nutrients_you_eat
17. Absorption and Bioavailability of Nutrients in the body – Chicago Chiropractic, accessed on August 13, 2025, https://www.chicago-chiropractic.com/blog/2019/07/absorption-of-nutrients/
18. Nutrient Bioavailability in the Human Body – WholisticMatters, accessed on August 13, 2025, https://wholisticmatters.com/nutrient-bioavailability/
19. The vegan diet and iron deficiency – must one always accompany the other? – Lifelinediag, accessed on August 13, 2025, https://www.lifelinediag.eu/us/the-vegan-diet-and-iron-deficiency-must-one-always-accompany-the-other/
20. Increasing Mineral Bioavailability in a Vegan Diet – Blacklight, accessed on August 13, 2025, https://honors.libraries.psu.edu/catalog/1846
21. 7 Nutrients You Can’t Get from Plants – Healthline, accessed on August 13, 2025, https://www.healthline.com/nutrition/7-nutrients-you-cant-get-from-plants
22. Lanolin and Vitamin D – USA – Vegetology, accessed on August 13, 2025, https://www.vegetology.com/en-us/blog/lanolin-and-vitamin-d
23. Best Vegan Vitamin D Supplements (According to a Dietitian) – Veggies & More, accessed on August 13, 2025, https://morethanjustveggies.com/vegan-vitamin-d/
24. Omega-3 polyunsaturated fatty acids and vegetarian diets – PubMed, accessed on August 13, 2025, https://pubmed.ncbi.nlm.nih.gov/25369925/
25. Omega-3 Fatty Acids and Plant-Based Diets, accessed on August 13, 2025, https://www.pcrm.org/good-nutrition/nutrition-information/omega-3
26. Zinc and vegetarian diets | The Medical Journal of Australia, accessed on August 13, 2025, https://www.mja.com.au/journal/2013/199/4/zinc-and-vegetarian-diets
27. Vegans likely short on calcium, experts say – Purdue University, accessed on August 13, 2025, https://www.purdue.edu/uns/html4ever/1999/9910.Weaver.vegans.html
28. Food Synergy | Salisbury University, accessed on August 13, 2025, https://www.salisbury.edu/administration/student-affairs/dining-services/newsletter/may-1-2021/food-synergy.aspx
29. Nutrient synergy: definition, evidence, and future directions – Frontiers, accessed on August 13, 2025, https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1279925/full
30. Nutrient synergy: definition, evidence, and future directions – PMC, accessed on August 13, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC10600480/
31. The power of nutrient synergy – MoreYoga, accessed on August 13, 2025, https://www.moreyoga.co.uk/the-power-of-nutrient-synergy
32. Real Food vs. Supplements: What’s Better for Your Health? – EatingWell, accessed on August 13, 2025, https://www.eatingwell.com/nutrient-synergy-11786835
33. Benefits of Vitamin K2 and D3 for Heart Health – Balchem, accessed on August 13, 2025, https://balchem.com/news/benefits-vitamins-k2/
34. 5 Secret Ways Vitamin K2 with D3 Amplifies Health Benefits – Vanity Wellness Center, accessed on August 13, 2025, https://www.vanitywellnesscenter.com/k2-with-d3-amplifies-health-benefits/
35. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review – PMC – PubMed Central, accessed on August 13, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC5613455/
36. Why Everyone Needs to Take Vitamin D3 with K2 – Clover Internal Medicine Associates, accessed on August 13, 2025, https://www.cloverinternalmedicine.com/blog/why-everyone-needs-to-take-vitamin-d3-with-k2
37. What Are the Benefits of D3 and K2? Everything You Need to Know About This Calcium Combo – Midi Health, accessed on August 13, 2025, https://www.joinmidi.com/post/benefits-of-d3-and-k2
38. Iron | The Vegan Society, accessed on August 13, 2025, https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iron
39. The Best Vitamins for Vegans & Vegetarians – Country Life Vitamins, accessed on August 13, 2025, https://countrylifevitamins.com/blogs/blog/what-vitamins-should-vegetarians-take
40. The role of vitamin C in iron absorption – PubMed, accessed on August 13, 2025, https://pubmed.ncbi.nlm.nih.gov/2507689/
41. Interaction of vitamin C and iron – PubMed, accessed on August 13, 2025, https://pubmed.ncbi.nlm.nih.gov/6940487/
42. Vitamin C, the common cold, and iron absorption – PubMed, accessed on August 13, 2025, https://pubmed.ncbi.nlm.nih.gov/835510/
43. Common Vegan Deficiencies & Symptoms | Nutritionist Advice, accessed on August 13, 2025, https://drvegan.com/blogs/articles/common-vegan-deficiencies-and-symptoms
44. Vitamin B-Complex and its Relationship with the Health of Vegetarian People, accessed on August 13, 2025, https://www.nrfhh.com/Vitamin-B-Complex-and-its-Relationship-with-the-Health-of-Vegetarian-People,169824,0,2.html
45. Vegan B12 Supplements – What you Need to Know from Dietitians, accessed on August 13, 2025, https://plantbasedrds.com/blog/vegan-b12-supplements/
46. Vitamin D deficiency in adults: How the symptoms, risks differ in men and women, accessed on August 13, 2025, https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/vitamin-d-deficiency-in-adults-how-the-symptoms-differ-in-men-and-women/photostory/123154137.cms
47. Vitamin D – Health Professional Fact Sheet – NIH Office of Dietary Supplements, accessed on August 13, 2025, https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
48. Vegan Vitamin D: Sources, Supplements, Benefits, More – Healthline, accessed on August 13, 2025, https://www.healthline.com/health/vegan-vitamin-d
49. How Do I Know if I’m Deficient in Vitamin D | Energy – dr.vegan, accessed on August 13, 2025, https://drvegan.com/blogs/articles/how-do-i-know-if-im-deficient-in-vitamin-d
50. Vitamin D Deficiency: Symptoms, Treatments, and Causes – Healthline, accessed on August 13, 2025, https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms
51. Can we ask… – Nordic Naturals, accessed on August 13, 2025, https://www.nordicnaturals.com/en/products/products/514/?ProdID=1673
52. Iron-Deficiency Anemia – Hematology.org, accessed on August 13, 2025, https://www.hematology.org/education/patients/anemia/iron-deficiency
53. Iron – Vegan Health, accessed on August 13, 2025, https://veganhealth.org/iron/
54. Dietitians’ Picks: 9 of the Best Iron Supplements for 2025 – Healthline, accessed on August 13, 2025, https://www.healthline.com/nutrition/best-iron-supplement
55. Iron Supplements for Vegans: Top 3 Reasons to Include It | Performance Lab®, accessed on August 13, 2025, https://www.performancelab.com/blogs/nutrition/iron-supplements-for-vegans
56. Omega 3 deficiency: symptoms & prevention – Ovabalance, accessed on August 13, 2025, https://ovabalance.eu/en/blogs/artikelen/omega-3-tekort
57. 5 Signs and Symptoms of Omega-3 Deficiency – Healthline, accessed on August 13, 2025, https://www.healthline.com/nutrition/omega-3-deficiency
58. 8 Common Signs of an Omega-3 Deficiency – Progressive Medical Center, accessed on August 13, 2025, https://www.progressivemedicalcenter.com/blog/8-common-signs-of-an-omega-3-deficiency/
59. Omega-3 fat | The Vegan Society, accessed on August 13, 2025, https://www.vegansociety.com/resources/nutrition-and-health/nutrients/omega-3-fat
60. www.verywellhealth.com, accessed on August 13, 2025, https://www.verywellhealth.com/algae-oil-vs-fish-oil-11784334#:~:text=Algae%20(or%20algal)%20oil%20and,Jump%20to%20Key%20Takeaways.
61. Why algae omega 3 is better than fish oil – dr.vegan, accessed on August 13, 2025, https://drvegan.com/blogs/articles/why-algae-omega-3-is-better-than-fish-oil-1
62. Algae Omega | Vegan Omega 3 – Nordic Naturals, accessed on August 13, 2025, https://www.nordic.com/products/algae-omega/
63. Iodine | The Vegan Society, accessed on August 13, 2025, https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iodine
64. Vegans and Iodine Deficiency Risk – NutritionFacts.org, accessed on August 13, 2025, https://nutritionfacts.org/blog/vegans-and-iodine-deficiency-risk/
65. Modern challenges of iodine nutrition: vegan and vegetarian diets – PMC, accessed on August 13, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC12094987/
66. The Effect of a Vegan Diet on the Coverage of the Recommended Dietary Allowance (RDA) for Iodine among People from Poland – MDPI, accessed on August 13, 2025, https://www.mdpi.com/2072-6643/15/5/1163
67. nutritionstudies.org, accessed on August 13, 2025, https://nutritionstudies.org/iodine-on-a-plant-based-diet-why-is-it-important-how-to-get-enough/#:~:text=Iodine%20is%20often%20cited%20as,cause%20serious%20problems%20if%20ignored.
68. Zinc – Vegan Health, accessed on August 13, 2025, https://veganhealth.org/zinc/
69. Zinc | The Vegan Society, accessed on August 13, 2025, https://www.vegansociety.com/resources/nutrition-and-health/nutrients/zinc
70. Ensuring adequate zinc status in vegans and vegetarians – Plant-Based Diets in Medicine, accessed on August 13, 2025, https://pbdmedicine.org/ensuring-adequate-zinc-status-in-vegans-and-vegetarians/
71. Calcium | The Vegan Society, accessed on August 13, 2025, https://www.vegansociety.com/resources/nutrition-and-health/nutrients/calcium
72. How to Get Enough Calcium And Vitamin D On A Vegan Diet – Forth, accessed on August 13, 2025, https://www.forthwithlife.co.uk/blog/how-to-get-enough-calcium-on-a-vegan-diet/
73. The vegan diet – NHS, accessed on August 13, 2025, https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/
74. Common Nutritional Shortcomings in Vegetarians and Vegans – MDPI, accessed on August 13, 2025, https://www.mdpi.com/2674-0311/3/2/10
75. 9 Best Vegan Vitamins and Supplements – GoodRx, accessed on August 13, 2025, https://www.goodrx.com/well-being/supplements-herbs/vegan-vitamins-and-supplements
76. USP’s Dietary Supplement Verification Program, accessed on August 13, 2025, https://www.usp.org/verification-services/dietary-supplements-verification-program
77. Dietary Supplement Manufacturing – USP Verified Mark, accessed on August 13, 2025, https://www.usp.org/verification-services/verified-mark
78. Dietary Supplement and Vitamin Certification – NSF, accessed on August 13, 2025, https://www.nsf.org/consumer-resources/articles/supplement-vitamin-certification
79. Third-Party Tested Supplements Certification Explained – Fullscript, accessed on August 13, 2025, https://fullscript.com/blog/third-party-certifications
80. What Are Non-GMO Supplements? – Life Extension, accessed on August 13, 2025, https://www.lifeextension.com/wellness/supplements/what-are-non-gmo-supplements
81. Certified Non-GMO by AGW is a food label with the highest animal welfare standards., accessed on August 13, 2025, https://agreenerworld.org/certifications/certified-nongmo-agw/
82. What Does Non GMO Mean: Checking Labels – Outstanding Foods, accessed on August 13, 2025, https://outstandingfoods.com/blogs/news/what-does-non-gmo-mean
83. Clean Label Project Purity Award, accessed on August 13, 2025, https://cleanlabelproject.org/purity-award/
84. Certified Products – Clean Label Project, accessed on August 13, 2025, https://cleanlabelproject.org/certified-products/
85. Best Multivitamins for 2025 – CNET, accessed on August 13, 2025, https://www.cnet.com/health/nutrition/best-multivitamins/
86. A Dietitian’s Take on Ritual Vitamins: A 2025 Review – Healthline, accessed on August 13, 2025, https://www.healthline.com/nutrition/ritual-vitamins-a-dietitians-review
87. The 5 Best Multivitamins for Women — and Why Cheaper Can Be Better – Healthline, accessed on August 13, 2025, https://www.healthline.com/nutrition/multivitamins-womens-health
88. Customer reviews for Ritual Multivitamin for Women 18+ with Vitamin D3 for Immune Support*, Vegan Omega 3 DHA, B12, Iron, Gluten Free, Non GMO, USP Verified, 30 Day Supply, 60 Capsules | Walmart.com, accessed on August 13, 2025, https://www.walmart.com/reviews/product/1913929920
89. Ritual Prenatal Vitamins Review: Easy to Swallow With a Citrusy Finish – What to Expect, accessed on August 13, 2025, https://www.whattoexpect.com/baby-products/pregnancy/ritual-prenatal-review
90. Ritual: A Complete Review of the Multivitamin That Has Become My Healthy Obsession!, accessed on August 13, 2025, https://thechutneylife.com/ritual-a-complete-review-of-the-multivitamin-that-has-become-my-healthy-obsession/
91. 10 Best Multivitamins for Men 2025, Tested by Nutrition Editors and Experts – Men’s Health, accessed on August 13, 2025, https://www.menshealth.com/health/a19545998/best-multivitamins-for-men/
92. Best Vegan Supplements – Future Kind, accessed on August 13, 2025, https://www.futurekind.com/collections/best-vegan-supplements
93. Vegan Vitamins: 100% Clean, Sustainable and USA Made – Future Kind, accessed on August 13, 2025, https://www.futurekind.com/
94. Future Kind Vegan Multivitamins Complete – 42-in-1 Vegan Multivitamins for Wo | eBay, accessed on August 13, 2025, https://www.ebay.com/itm/306358582984
95. Future Kind Reviews 2025 – Read Before You Buy – Thingtesting, accessed on August 13, 2025, https://thingtesting.com/brands/future-kind/reviews
96. Future Kind Reviews, accessed on August 13, 2025, https://www.futurekind.com/pages/reviews
97. Vegan Collagen Booster Supplement – Future Kind, accessed on August 13, 2025, https://www.futurekind.com/products/vegan-collagen-booster-supplement
98. Vegan Multivitamins – Walmart, accessed on August 13, 2025, https://www.walmart.com/c/kp/vegan-multivitamins
99. Page 1 – Reviews – Deva, Vegan Multivitamin & Mineral Supplement, 90 Tablets – iHerb, accessed on August 13, 2025, https://www.iherb.com/r/deva-vegan-multivitamin-mineral-supplement-90-tablets/55156
100. Customer reviews for Deva Vegan Multivitamin & Mineral 90 Tabs | Walmart.com, accessed on August 13, 2025, https://www.walmart.com/reviews/product/32687114
101. Customer reviews for Deva Vegan Multivitamin & Mineral Supplement – Tiny Tablets 90 Tabs | Walmart.com, accessed on August 13, 2025, https://www.walmart.com/reviews/product/28775424
102. Deva Vegan Prenatal Vitamins – Labdoor, accessed on August 13, 2025, https://labdoor.com/review/deva-vegan-prenatal-multivitamin
103. Best Multivitamins for Men: Top 5 Picks From A Dietitian – Healthline, accessed on August 13, 2025, https://www.healthline.com/nutrition/best-multivitamins-for-men
104. Vegan Lifestyle | Garden of Life, accessed on August 13, 2025, https://www.gardenoflife.com/products/lifestyle/vegan-lifestyle
105. Women’s Multivitamins | Garden of Life, accessed on August 13, 2025, https://www.gardenoflife.com/products/our-vitamins/womens-multivitamins
106. Read Our Success Stories – Forks Over Knives, accessed on August 13, 2025, https://www.forksoverknives.com/success-stories/
107. Testimonials – Hear Our Customers’ Success Stories – PlantPure Nation, accessed on August 13, 2025, https://www.plantpurenation.com/pages/testimonials
108. I Struggled With Obesity My Whole Life—Until I Went Plant-Based – Forks Over Knives, accessed on August 13, 2025, https://www.forksoverknives.com/success-stories/i-struggled-with-obesity-my-whole-life-until-i-went-plant-based/