The Truth About Supplements on a Whole Food Plant-Based Diet
If you’re committed to a whole food, plant-based lifestyle, you might have wondered: Do I really need supplements? What should I take? And how do I ensure I’m getting everything I need for long-term health? In a recent PLANTSTRONG Podcast episode, Rip Esselstyn sat down with Matt Tullman, CEO of Complement, to dive deep into the science behind supplementation and why even the most committed plant-based eaters might need to fill in a few nutritional gaps.
Whole Foods First, Supplements Second
One of the biggest takeaways from this episode is that supplements are not a substitute for a healthy diet. As Rip emphasizes:
“Supplements are just that—supplements. Health starts first and foremost with a whole food, plant-based diet followed by positive lifestyle interventions like good sleep, movement, and social connections.”
Matt echoes this, explaining that while plant-based diets provide abundant fiber, antioxidants, and essential nutrients, there are a few key vitamins and minerals that might require special attention.
The Non-Negotiables: B12, D3, and Omegas
According to Matt, three supplements should be considered essential for plant-based eaters:
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Vitamin B12 – While B12 is found in animal products, it’s actually produced by bacteria in the soil—bacteria that modern farming practices have largely eradicated. As Matt points out:
“Even cows don’t naturally produce B12. They’re supplemented with it—so when we take a B12 supplement, we’re simply cutting out the middleman.”
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Vitamin D3 – With an estimated 65% of Americans deficient in vitamin D, supplementing becomes especially crucial for those who don’t get consistent sun exposure.
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Omega-3s (DHA & EPA) – While plant-based sources like flax and walnuts contain ALA, the body’s conversion rate to DHA and EPA is low and highly individualized. Matt breaks it down:
“We know from research that an optimal Omega-3 index is linked to heart and brain health. If your levels are low, you could be missing out on years of cognitive and cardiovascular protection.”
Addressing the Elephant in the Room: Why Is There Oil in the Supplement?
Given that both PLANTSTRONG and Complement champion an oil-free, whole food approach, some listeners had concerns about the inclusion of oil in Complement’s Omega-3 supplement. Matt explains:
“The oil in Complement’s Omega-3 comes directly from sustainably grown algae, not fish. It’s pure, free from contaminants, and ensures you’re getting an effective dose of DHA and EPA without relying on inefficient ALA conversion.”
The oil is a necessary carrier to make these essential fatty acids bioavailable in a safe, plant-based format.
The Complement Team is of course sensitive to those who want to minimize or eliminate oil from their diet, while still gaining the peace of mind that comes from a non-food source of these vital nutrients.
"We've worked hard to create the cleanest capsule possible and would encourage listeners to check out the ingredient list for a similar product — with Complement, you won't find "modified tapioca starch", GMO, or other strange ingredients!" - Matt Tullman
In short, for the Complement Team, looking at the preponderance of evidence related to systemic inflammation, and of course cardio- and cerebro-vascular protection, they believe ensuring an adequate intake of DHA/EPA is important part of a whole food plant-based diet.
More Than Just a Pill: Understanding Your Numbers
Instead of guessing which nutrients you need, Matt encourages plant-based eaters to get tested and track their nutrient levels:
“How do you know if you’re getting enough? Test, don’t guess."
Have your healthcare provider request lab blood work each year to make sure you're on track.
Final Thoughts: A Science-Based Approach to Thriving
If there’s one thing to take away from this episode, it’s that a whole food, plant-based diet is the foundation of health—but a well-thought-out supplement strategy can be the insurance policy that keeps you thriving.
“When you thrive on your plant-based diet, the whole movement thrives,” says Matt. “We’re here to ensure that people don’t just try plant-based eating but that they sustain it for life.”
Special Offer for PLANTSTRONG Listeners
To help you optimize your plant-based journey, Matt and his team at Complement are offering 30% off their supplements. Use code PLANTSTRONG at lovecomplement.com to take advantage of this exclusive deal.
For more insights, be sure to listen to the full episode and keep fueling your journey with the power of plants!
