Vitamin B12 is an essential nutrient that supports red blood cell formation, normal neurological function and DNA synthesis (2).

It is produced by bacteria rather than by plants or animals directly. With modern food handling and sanitation practices limiting natural bacterial exposure, only fortified plant foods are a reliable source.
Food sources

·       Fortified plant milks

·       Fortified breakfast cereals

·       Nutritional yeast

·       Fortified meat alternatives

Plant-based considerations

Because B12 is not reliably present in unfortified plant foods, consistent intake requires intentional planning. Irregular consumption of fortified products may therefore result in a variable intake.

For this reason, supplementation is widely recommended for people following 100% plant-based diets.

Relevance for women aged 18–50

Vitamin B12 contributes to normal neurological function and red blood cell formation. These are foundational processes that support sustained energy metabolism and cognitive clarity during the active years of adulthood which is a time when for many women personal, family and professional demands are at their peak. Recent Australian research estimated that 39% of women eating exclusively plant based had an estimated B12 intake below the RDI (3).

Vital7 Foundation Formula formulation approach

Vital7 Foundation Formula includes cyanocobalamin as it is a stable and extensively studied form of B12. With 100mcg per capsule, this daily dose was selected to support consistent adequacy. It is formulated without Vitamin C in the same capsule, to preserve nutrient stability.

Iron is another essential nutrient which our bodies use to support oxygen transport, energy production and cognitive function.

Food sources

·       Lentils and legumes

·       Chickpeas

·       Tofu and tempeh

·       Pumpkin seeds

·       Whole grains

·       Dark leafy greens

Plant-based considerations

Iron in plant foods (non-haem iron), is less readily absorbed than haem iron. Absorption from plants may vary depending on phytates, calcium intake, tea and coffee consumption, and overall iron status.

Total iron intake in plant-based diets is often comparable to or higher than omnivorous diets, though iron stores may be lower (1).

Relevance for women aged 18–50

Women aged 19-50 require 18 mg per day due to menstrual losses (4), making consistency particularly relevant during this life stage.

Vital7 Foundation Formula formulation approach

Vital7 Foundation Formula includes 18mg of iron bisglycinate, a form selected for bioavailability and gastrointestinal tolerance and is formulated without calcium in the same capsule to minimise absorption competition.

DHA (docosahexaenoic acid) is a long-chain Omega 3 fatty acid which is essential to human health, contributing to normal brain function and nervous system health(5).

Food sources

Plant-based diets provide alpha-linolenic acid (ALA), which can convert to DHA and EPA (eicosapentaenoic acid) within the body, and is found in:

·       Chia seeds

·       Ground flaxseed

·       Walnuts

·       Hemp seeds

·       Edamame

Plant-based considerations

The conversion of ALA to DHA is limited and varies between individuals5. Vegetarian and vegan populations have been shown to have lower circulating DHA levels compared with omnivores(1).

A well-planned plant-based diet rich in ALA-containing foods can support Omega-3 intake, though reliance on conversion introduces variability.

Relevance for women aged 18–50

Australian data shows that only 10-20% of Australian women meet the recommended dietary DHA intake, regardless of dietary pattern (6).

Vital7 Foundation Formula formulation approach

Vital7 Foundation Formula includes algae-derived DHA which is a direct, plant-based source (and also where the fish get it from!). The daily dose in each capsule is designed to provide consistency independent of conversion efficiency. Without the fishy smell or aftertaste!

Vitamin D, also known as the ‘Sunlight Vitamin’ is needed for calcium absorption. It also supports bone health, immune system and muscle function.

Food sources

Most of the Vitamin D in our bodies comes from the sun as Vitamin D is naturally made when our skin is exposed to sunlight.

Dietary sources of Vitamin D are limited across all dietary patterns. However, within plant-based diets, food sources include:

·       UV-exposed mushrooms

·       Fortified plant milks

·       Fortified cereals

Plant-based considerations

Individual Vitamin D levels are influenced exposure to sunlight, season, skin pigmentation and lifestyle factors.

Approximately 1 in 5 Australian adults are Vitamin D deficient (7), reflecting environmental and lifestyle influences rather than dietary pattern alone.

Relevance for women aged 18–50

Vitamin D is critical for women aged 18–50 to ensure optimal calcium absorption, bone density, and muscle function, preventing conditions like osteopenia and premature bone loss.

Vital7 Foundation Formula formulation approach

Each daily capsule of Vital7 Foundation Formula provides 1000iu of plant-derived Vitamin D3 from lichen (VitashineTM), supporting adequacy throughout the year.

Zinc is an essential mineral that supports immune system function, skin integrity and normal cellular repair processes.

Food sources

Plant-based sources include:

·       Legumes

·       Whole grains

·       Oats

·       Nuts and seeds

·       Tofu and tempeh

·       Fortified cereals

·       Wheat germ

Plant-based considerations

When food is grown in soil with low zinc levels, such as in Australian soil, this results in lower levels in food. Phytates naturally present in whole grains and legumes can also inhibit zinc absorption (8). However, common preparation methods such as soaking legumes before cooking and fermenting soy just as Tempeh is, can enhance bioavailability.

Relevance for women aged 18–50

Zinc plays a role in the female reproductive system, helping to regulate menstrual cycles and balance hormones. Approximately 1 in 10 Australian women have an intake of Zinc which is below the estimated average requirements (9).

Vital7 Foundation Formula formulation approach

Vital7 Foundation Formula provides 100% of the RDI for zinc in a carefully balanced dose for absorption, which is compatible alongside iron within the same capsule.

Selenium acts as an antioxidant in our bodies, contributing to the protection of cells from oxidative stress and also supports thyroid gland function.

Food sources

Plant-based sources include:

·       Brazil nuts

·       Whole grains

·       Legumes

·       Seeds

Plant-based considerations

Australian soils are generally low in selenium and as Selenium content in plant foods reflects soil concentrations, which vary by region, intake can therefore fluctuate depending on sourcing and region.

Relevance for women aged 18–50

Selenium supports thyroid function, which is particularly relevant during reproductive years. Studies indicate that approximately 47% of healthy Australians have selenium levels below the concentration required for the optimal activity of essential antioxidant enzymes. This compromises cellular defence against oxidative stress (10).

Vital7 Foundation Formula formulation approach

Vital7 Foundation Formula includes 100% of the RDI for selenium, offering consistency independent of soil variability.

Iodine is an essential micronutrient in the human diet and is required for thyroid hormone production. Thyroid hormones play a vital role in the regulation of metabolic processes such as growth and energy expenditure.

Food sources

Plant-based sources include: 

·       Iodised salt

·       Seaweed (with variable iodine content)

·       Cranberries

·       Prunes

·       Navy beans

Plant-based considerations

Within plant-based diets, intake often depends on iodised salt use or seaweed consumption.

Relevance for women aged 18–50

Iodine requirements increase for women during reproductive years4.  Australian data indicates that around 1 in 5 women of child-bearing age have an iodine deficiency (7).

Vital7 Foundation Formula formulation approach

Vital7 provides 100% of the RDI for iodine in each daily dose, which is aligned with Australian Nutrient Reference Values - offering reliability where dietary intake may fluctuate.

1. Neufingerl N, Eilander A.

Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review.

Nutrients. 2021;14(1):29.

2. Green R et al.

Vitamin B12 deficiency.

Nat Rev Dis Primers. 2017;3:17040.

3. Benham AJ et al.

Intake of vitamin B12 and other characteristics of women of reproductive age on a vegan diet in Australia

Public Health Nutrition. 2021;24(14), 4397–4407 

4. National Health and Medical Research Council (NHMRC).

Nutrient Reference Values for Australia and New Zealand. Canberra: NHMRC; 2006 (Updated 2017).

5. Burns-Whitmore B et al.

Alpha-linolenic and linoleic fatty acids in the vegan diet.

Nutrients. 2019;11(10):2365.

6. Meyer BJ.

Australians are not Meeting the Recommended Intakes for Omega-3 Long Chain Polyunsaturated Fatty Acids: Results of an Analysis from the 2011-2012 National Nutrition and Physical Activity Survey

Nutrients. 2016 Feb 24;8(3):111.

7. Australian Bureau of Statistics (ABS).

National Health Measures Survey 2022–24.

8. Gibson RS et al.

Zinc nutrition in plant-based diets.

Adv Nutr. 2018;9(3):231–244.9. 

9. Australian Bureau of Statistics (ABS).

National Health Measures Survey 2011–12.

10. Lymbury R et al.

Selenium status of the Australian population: effect of age, gender and cardiovascular disease.

Biol Trace Elem Res. 2008 Dec;126 Suppl 1:S1-10.