Can't eat enough to reach 100% of daily vitamins/minerals

Hello, I'm 73, 5'2" and weigh 115. I eat mostly vegetarian. (Couple "cheat days" a month). I'm not trying to lose weight obviously. I put in everything I eat for the day, and can't get more than 50% of most vitamins and minerals.I take supplements for Vitamin D3, ( I live in the mountains), and B12, but that's it. Do I need a multi? I've read (Dr. Gregor at Nutrition that they don't do much good. Any suggestions?


  • Hi @Carolynn this could be a result of your data sources. We recommend using NCCDB or USDA lab analysed listings to make sure you are getting the most information on each nutrient.
    By using manufacturer label information, you will miss out on quite a bit of valuable micronutrient data for foods. Learn more about choosing the best data for your needs here:

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  • Hello Hilary, thanks for all the great information! I will be more careful choosing my data. I eat mostly whole foods, no packaged things, so I shouldn't be too far off.

  • @Carolynn

    In addition to what was mentioned above, pay attention to ensure that your vegetarian diet includes:

    • plant protein (tofu, pulses) or eggs at least 2x per day
    • 1 cup of plant milk per day (or could sub 3/4 cup Greek yogurt)
    • vegetables 2x per day
    • fruit 2-3 x per day
    • 1/4 cup nuts or seeds (pumpkin are the most nutrient-dense)
    • hemp, chia, flax seed

    A multivitamin can be helpful, although you won't absorb 100% of everything that is in there (but it's a good source of nutrients like iodine, choline, zinc, etc.). Preferred brands of Now Special 2 or Mega Foods.

    Kind regards,

    Susan Macfarlane, MScA, RD
    Registered Dietitian Nutritionist
    As always, any and all postings here are covered by our T&Cs:

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