tinyurl. Dr. com. Gregers Recommendations for Optimum Vegetarian Nutrition One Vitamin B12 2000 mcg (or? G) tablet (Ideally chewed or dissolved under your tongue) once a week, or at least 10-100 mcg once a day, or servings or B12-fortified foods (containing at least 25% Daily Value on the label) at least twice a day. Essential Fatty Acids Two tablespoons of ground flaxseeds every day or two teaspoons of flaxseed oil daily, in addition ‘to Avoiding omega 6-rich oils (corn, safflower, sunflower, cotton seed), saturated fats, and trans fats. Diabetics and pregnant or breast-feeding Should women take 300 mg of DHA every day. Vitamin D North of Los Angeles or Atlanta, elderly non-white non-sunscreen-using adults who spend time in the sun can get away with ensuring daily dietary Vitamin D just consistently the winter. Everyone else living at latitudes Should Such sources include daily Vitamin D In Their diet year-round. Sources include Vitamin Dfortified foods, Vitamin D supplements, or eating dried shitake mushrooms about a box or boxes a fresh Chanterelle mushrooms every day. Calcium 1000 mg a day for ages 19-54 through cups or low-oxalate greens, fortified foods, and / or supplements. Iodine If you dont drink milk or eat seaweed or use iodized salt, you may need to supplement your diet. Menstruating women Iron Should Increase Their intake by Combining iron-rich and Vitamin C-rich foods at meals and should get checked for iron-deficiency anemia every few years. It Should Be Checked for . . .