In an effort to consolidate the 4 supplements I started after becoming a primarily plant-based pescetarian (hereon abbreviated PPPP), from my research for a combo solution I narrowed it down to one product that in most cases meets or exceeds the nutrient amounts I was getting from my separate supplements, and includes additional nutrients that plant-based dieters may find harder to come by, including iodine, zinc and selenium (so Brazil nuts are no longer on my daily regimen).
The supplement is called Complement Essential. I encountered seemingly legit recommendations for this product from long-term vegans and people who claimed excellent bloodwork while taking it. The product is third-party tested, with results published on the official website, lovecomplement.com. Given it is “what it says on the tin”, the value seems relatively good here; the cost for a subscription that ships every 2 months is typically much less (hundreds of USD) than taking the equivalent in separate supplements. Not to mention far simpler.
The suggested daily serving size of these is 3 capsules. I take 1 capsule per plant-based meal, skipping it per meal (i) where I eat seafood or animal byproducts, (ii) after i that day, or (iii) before expected i that day. See update below.
If I change my regimen so this no longer makes the cut, I’ll prob update it here. For now, it’s on my grocery list.
Since the supplement should contain ample B12 (as adenosylcobalamin and milkmethylcobalamin) I am switching my almond milk back to Orgain Organic Almondmilk +Protein Unsweetened Vanilla which is not fortified with cyanocobalamin (available on iHerb for up to 10% off through this referral link).
This is the end of the blog entry, so I guess I didn’t need to use the abbreviation PPPP – well, until this sentence, at least.
Update April 26, 2026:
After 2 months on this supplement, I did a nutrient blood test to see how well it was working. Everything on the report was in range: B9, B12, D, iodine, magnesium, zinc; didn’t test K2, omegas, selenium (my omegas on various diets have previously always tested fine, and I eat seafood weekly which complement the omegas in this supplement). So it seems to work. D was still borderline low so I increased intake slightly, now taking 1 capsule per “home” meal (e.g. my home, girlfriend’s, hotel room), up to 3/day, ignoring the prior protocol. Shortly before the test I had also started eating 1-2 eggs daily which should also contribute to multiple nutrients.
Update 20260318: added selfie