Reddit mentions of MRM Vegan Vitamin D3 – 2500 IU -  60 Capsules

A B12 and vitamin D3 supplemented whole foods plant based diet is the healthiest diet for humans. We aren't suppose to consume dietary cholesterol, as it raises our LDL cholesterol levels and puts us at risk for atherosclerosis. Only herbivorous animals can develop atherosclerosis.


Whole-foods tend to be much more nutrient dense and have fiber and antioxidants (incredibly important nutrients for your intestinal and arterial health) whereas no animal products do. You can get every single nutrient you need from a vegan diet.


Main things you should be concerned with:

• Eat enough dark leafy greens. Buy a lot of kale, collard greens, spinach, broccoli, etc. This is how you will get the majority of your calcium (dairy doesn't actually give you calcium so you should be eating greens anyways)
  
  
  
• For your omega 3 fatty acids, you will want to consume 2 tablespoons of flax seeds or chia seeds daily, and limit your consumption of omega 6 fats from refined vegetable oils (safflower oil, olive oil, etc) you don't have to worry about your ALA to DHA conversion rate, as it will naturally buffer as you eat more and more plant based. When you are approaching 50-60 years old, your conversion rate will start to decrease, so I recommend 250 mg daily of pollutant free (yeast- or algae-derived) long-chain omega-3’s (EPA/DHA) supplements, but you don't have to worry about that for a while probably ;) good to keep in mind.
  
  
  
• Center the bulk of your diet around legumes (black beans, kidney beans, lentils, etc) and whole grains (brown rice, quinoa, etc) this will ensure your wallet and body are happy. Legumes are incredibly healthy for you, and in population studies are the most highly correlated with longevity. You will get the majority of your carbs, fiber, and minerals from these two food groups. I recommend Ezekiel whole grain low-sodium bread for a good whole grain bread that is quite delicious.
  
  
  
• Eat berries everyday. If you can't afford them that's okay, but seriously consider investing in being able to consume a few cups of berries everday. You will get a shit load of vitamins and antioxidants from them.
  
  
  
• Fill in the rest of your diet with any vegetables and fruits you like, I for example love orange sweet potatoes and corn. Medjool dates and bananas are a delicious snack, especially with some peanut butter (watch those omega 6s tho)
  
  
  As for supplements:
  
  
  
• Take 250mcg of cyanocobalamin daily or 2500mcg a week. Here's 110 weeks worth of B12 for $8.54 on Amazon.
  
  
  
• Take 2000IUs of plant-based vitamin D3 everyday. Here is two months worth of D3 supplements for $9.87 on Amazon.
  
  
  If you have anymore questions let me know, happy to answer anything you're curious about. A vegan diet is good for any stage of life, for any form of athleticism, and isn't hard to gain/lose weight with.

How Not To Die has been an amazing resource for me in my last 1.5 years on the vegan diet. I trust Michael Gregor and 100% recommend an algae-based Omega 3 supplement for that good EPA and DHA.

Here are the 2.5 supplements that I have been taking to achieve my satisfactory blood test results:

Multivitamin:
https://www.amazon.com/gp/product/B001GAOHVG/ref=oh_aui_detailpage_o00_s00?ie=UTF8&th=1

Omega 3:
https://www.amazon.com/gp/product/B074N5JZK8/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

D3 - I only take this in the wintertime.
https://www.amazon.com/gp/product/B00CYA8HD6/ref=oh_aui_detailpage_o01_s01?ie=UTF8&psc=1

edit - pt1 of response

\> "An entirely plant-based diet without supplements isn't sustainable or at least doesn't allow humans to live at our full potential."

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But it is sustainable, and we can live at our full potential to an even further degree. D3 supplements DO exist, and I take one every day. And they absorb just fine.

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D3 (Cholecalciferol) comes not from mushrooms, but from lichen, and this is where my supplement comes from. here is my supplement: https://www.amazon.com/gp/product/B00CYA8HD6/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1

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Deficiencies are not a vegan exclusive problem, you can find them in all diet groups. According to the U.S. Dietary Guidelines, many Americans are not getting enough: calcium, potassium, magnesium fiber, vitamins A, C, and E.

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before you mention it, B12 - does not originate in animals, it comes from bacteria. many years ago we could get all the b12 we needed from water, but the sanitation rules in place allow no B12 to exist in water and in most plant foods. So, a B12 supplement is sufficient, it's even fortified in products nonvegans and vegans eat (cereals, tofu, energy drinks particularly come to mind). but a 2 month supply is measly $6-9. You're spending your money somewhere anyway.

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\> "Plants are at least equal to insects when it comes to lifeforms"

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again in what way? scientific evidence does exist that insects feel pain and are sentient, where is this evidence for plants?

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Like I said earlier, humans HAVE to eat plants to survive and be healthy, so its still so odd you are trying to find flaws in eating a plant-based diet. If necessity is involved, it is okay. Some indigenous tribes need meat, this is a necessity, this is okay. Some populations in extreme climates of the world need meat/animal products, this is a necessity, this is okay. This does not apply to 99% of the modern world, or your average Joe wearing Timbs going down the block in Manhattan to eat a pizza or a boat of wings. Necessity is NOT involved with animal products for mostly everyone, the animals suffer entirely unnecessarily. Plants can't scream, cry, suffer, or build friendships, or think, or feel emotions. They dont get moral consideration like a COW or a PIG or a CHICKEN or a FISH or a DOG or a CAT or a DOLPHIN or a TURTLE deserves.

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\> "I disagree that the poor societies eat the least animal products."

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You can't just say you 'disagree' that the poorest societies eat the least animal products. This is a matter of fact and common sense! Since it requires much more resources to produce meat/feed livestock, meat can N E V E R be cheaper than plant foods (excluding subsidies). In many countries, the government subsidizes these products (eggs, meat, dairy) which make them look cheaper but you are still paying more for them in the form of taxes. (honorable mention to healthcare - these products lead to disease and healthcare for treating obesity, diabetes, cancers, etc are not cheap down the line)

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Also, many foods like wheat, peanuts, lentils, rice, potatoes, oats, and most vegetables are STILL cheaper than animal products while they aren't even subsidized, which is why in most poor countries, meat and dairy are considered luxury foods, while plant foods are staples for their diets.

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Find me ONE organization that feeds the hungry - and gives out heavy amounts of meat/animal products. You won't find one, because it IS ALWAYS CHEAPER TO JUST PROVIDE THE VEGETABLES/FRUITS. From an energy standpoint, the animals burn many of the calories off that we feed them. it is inefficient. Check out Vegan Gary Yourofsky explain this further: https://youtu.be/WIkC4OJEx3c?t=544

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as he says shortly before this timestamp, ONE acre of land can yield 30000 LBS of carrots, 40000 LBS of potatoes, and 50000 LBS of tomatoes, ALL AT ONCE. Yet, that same acre for cows, it only gets us 250 LBS of Beef. Source: http://www.earthsave.org/environment.htm read more about the other inefficiencies of animal product production here.

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Do the math, it isn't rocket science.

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\> "Getting a balanced diet from veganism is what's expensive. As is the time needed to cook a vegan diet." I assume you meant vegan meal

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Why would it be expensive? What are vegans missing that would make our diets unbalanced? If anything, the animal eaters diet is less healthy I'd say! They get fewer antioxidants, less water, less fiber, fewer vitamins and minerals, MORE saturated fat, ALL THE CHOLESTEROL (none in plants - dietary cholesterol consumption is 100% tied to heart disease - plaque development in heart arteries begins at age 10) MORE calories etc.

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It takes time to make food containing animal products too? What is your point here? I can even make meals faster than if I were cooking steaks, chicken thighs and omelettes with 10 ingredients. It doesn't take me long to whip up a stir fry of brown rice/quinoa, peas, corn, green beans, tofu/tempeh with soy sauce, or wheat pasta with frozen vegan meatballs, or a baked sweet potato. I just throw in the oven for 50 minutes, forget about it and go and do something else, and come back to a deliciously healthy meal ( sweet potatoes are a very complete food in terms of nutrition ).

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\> "It would be very hard for me to go vegan because I hate beans and most vegetables"

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What matters more, taste or life?

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Fine, go vegan and DON'T eat beans, and DON'T eat the vegetables you dislike. (whats your qualm with beans? just curious - never met anyone in my life who does not like them)

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You can still survive and eat such an abundance of other plant foods WITHOUT harming innocent animals. So many people are still vegan while they still have soy, nut allergies, etc. You can do it too, don't doubt your potential. Check out this link for a guide to vegan eating: https://www.reddit.com/r/vegan/comments/64yp1g/new_vegan_survival_guide/