Coverage & Safety

What one shake covers vs a multivitamin, the gaps by design, the macros, and the two hard safety ceilings.

Coverage vs. a multivitamin

Fully or generously covered: omega-3 ALA, selenium, vitamin K, iodine, and the B-vitamins incl. B12 (via fortified yeast). On pace at 25–50% from a single meal: vitamin C, iron, magnesium, folate, calcium, zinc, vitamin A, vitamin E.

Gaps by design:

• Vitamin D — keep the separate supplement the user already takes.
• Potassium — a whole-diet job; no single reasonable shake ingredient moves it far (avocado helps).

Net result: food + one vitamin D capsule lands close to “multivitamin replaced,” which is what the evidence said was achievable.

The two hard ceilings (safety)

These are the only ingredients where more is harmful, not merely wasteful, and they must not be scaled up when making a double batch:

• Brazil nut: 1 per person, never pooled (selenium toxicity).
• Kelp: ½–1 of the 90 mg scoop per person, never pooled (iodine upper limit).

Everything else is forgiving and doubles linearly for a two-person batch.

Macros (base recipe, whole avocado, no walnuts — per person)

~750 cal · ~40 g protein · ~19 g fiber · ~14 g net carbs · ~3 g omega-3 ALA, with near-zero added sugar.