We all remember that Popeye liked to eat spinach to get iron, but did you know that a little lemon on his spinach would have helped his body absorb the nutrients better? It’s true! Mixing vitamins and minerals together can often increase or decrease the body’s ability to absorb nutrients.


There is no substitute for WHOLE foods. The Physicians Committee for Responsible Medicine actually found that some multivitamins contained up to twice the amount of copper as a person should take in one day. Considering that studies have shown elevated copper is associated with an increased risk of cognitive problems, I’ll stick to a whole plant-based meal instead.



Vitamin B12

The U.S. government recommends vitamin B12 for everyone over 50, and if you don’t consume any animal foods (the only natural source for B12), you will need to supplement as well. The recommended amount is 2.4 micrograms.

Vitamin D

Actually known as the sunshine vitamin, only 15-20 minutes per day will give us our daily allowance. According to Dr. Tom Campbell, if you live in a northern climate (anything north of Atlanta, Georgia), are obese, elderly or are taking certain medications, you will want to supplement.

So go for a walk outside, have a picnic in the park, and don’t forget your nourishing whole plant-based lunch!