Plantiful Kiki Nelson recommends this COMPLEMENT brand multi-vitamin supplement:
What are the ingredients of Complement® Essential Capsules?
Each daily serving of Complement Essential Capsules® contains:
Vitamin B12: 300 mcg (as 150mcg methylcobalamin and a150mch adenosylcobalamin)
Vitamin D3: 2,000 IU of the only truly vegan D3 available (Vitashine)
300mg of DHA and 150mg of EPA from sustainably grown algae
Vitamin K2: 50mcg (MK-7)
Iodine: 150mcg (from Kelp)
Magnesium: 200mg (as Magnesium Citrate)
Selenium: 50mcg (L-Selenomethionine)
Zinc: 8mg (Zinc Picolinate)
Omega 6, 7 and 9 Fatty acids: 99mg*
Polar Lipids: 90mg*
Chlorophyll: 9mg*
*(naturally occurring in algal oil)
Other ingredients: Softgel Shell (non-GMO Modified Cornstarch, Seaweed Extract, Glycerin, Sorbitol, Purified Water), Rice Bran Wax, non-GMO Sunflower Oil, and Sunflower Lecithin.
https://lovecomplement.com/tools/faq/?aff=374
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SOME FOOD SOURCES
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1. IODINE: Eat a half teaspoon of iodized salt per day
2. VITAMIN D: Mushrooms (lightly cooked), and spend about 30+ minutes in direct sunlight / day
3. PROTEIN: Protein deficiency is quite rare among vegans. Vegans can generally get enough protein as long as they are eating enough calories overall.
4. OMEGA 3: The best [oilfree] vegan sources are:
Walnuts
Ground flax seeds
Chia seeds
Hemp hearts
5. IRON: The best vegan food sources of iron include:
Blackstrap molasses
Fortified breakfast cereals (check label to see which are vegan)
Tempeh
White beans
Swiss chard
Lentils
Spinach
Tofu
Kidney beans
Canned tomatoes
Baked potato
Foods high in vitamin C help the body absorb more iron, so try eating lentils with red bell peppers, putting blackstrap molasses in a fruit smoothie, having tofu with a side of broccoli, or eating an orange with your fortified breakfast cereal.