COMPLEMENT® Essential
2521+ Reviews
Eight clinically aligned nutrients, including DHA/EPA omega-3s, delivered in one simple daily habit to support steady energy, immunity, and long-term vitality.
- Supports all-day energy, immune, heart, & brain health.*
- Promotes foundational health & longevity.*
- Helps regulate normal metabolism.*
- Third-party tested.
- 100% compostable pouch.
- Essenced with peppermint.
Ingredients
Ingredients
Vitamin K2 - 50 mcg:
K2 isn't available in plant-based foods except for natto, a Japanese fermented soy product (and it's not in tempeh), so those eating Western diets need to supplement in order to get it.
Vitamin D3 - 50 mcg:
We love nature and spending time outdoors. But we also wear clothing, and most of us work inside during daylight hours. That means our natural ability to soak up the sun's rays is limited, and as a result, many of us — regardless of dietary pattern — might be deficient in Vitamin D.
DHA/EPA Omega-3s - 470 mg:
Vegan food sources of Omega-3s like flax and chia seeds don’t provide two essential types — namely DHA and EPA. Seeds provide ALA Omega-3s, and are an amazing addition to your plate, but most people do not convert ALA into DHA and EPA.
Iodine - 150 mcg:
Worldwide, iodine deficiency affects two billion people and is the leading preventable cause of intellectual and developmental disabilities. In plant foods, iodine is found inconsistently and depends on the iodine content of the soil. It’s possible to get enough iodine if you regularly eat seaweed (multiple times a week), or use iodized salt, but this is one essential nutrient that shouldn’t be overlooked whether you’re vegan or not.
Magnesium - 200 mg:
Soil depletion is a major cause of Magnesium deficiency in the overall population, and affects vegans as well as non-vegans.
Selenium - 50 mcg:
Our depleted soil may mean that plant foods, in general, do not contain enough Selenium (and that’s even true for some Brazil nuts).
Zinc - 8 mg:
Legumes and seeds are the best natural sources on a plant-based diets, but vegans who avoid those food groups, as well as those who are worried about its bioavailability can benefit from the addition of Zinc with Complement Essential.
Vitamin B12 - 300 mcg:
Soil bacteria produce Vitamin B12 — which is essential for humans in order to protect neutral health and reduce inflammation. But modern agriculture and other human behaviors decimate these bacterial colonies that produce B12.
Is this for me?
Is this for me?
COMPLEMENT Essential is for people who eat a plant-forward or plant-based diet and want a simple, reliable way to support long-term health without overcomplicating supplementation.
It is designed to complement a healthy whole-food diet by providing key nutrients that are commonly underconsumed in plant-forward eating patterns, including vitamin B12, vitamin D3, iodine, zinc, selenium, and plant-based omega-3s.
If your goal is to support longevity by nourishing your heart, brain, immune system, and overall vitality so you can feel like your most vibrant self each day, COMPLEMENT Essential is for you.
The science
The science
Instead of cramming together dozens of vitamins and minerals you're already getting through food, Complement Essential focuses on the 8 hard-to-get nutrients, in dosages that make a difference.
Here's a look at the science:
Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. LINK
Prevalence and correlates of vitamin D deficiency in US adults. LINK
Linus Pauling Institute,Micronutrient Information Center, Iodine LINK
Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. LINK
Linus Pauling Institute,Micronutrient Information Center, Essential Fatty Acids LINK
Status of the World’s Soil Resources. LINK
A healthy gastrointestinal microbiome is dependent on dietary diversity. LINK
Distinct microalgae species for food—part 2: comparative life cycle assessment of microalgae and fish for eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and protein. LINK
Life cycle assessment of fish oil substitute produced by microalgae using food waste. LINK
How to use Essential
How to use Essential
Take 3 capsules daily with a meal.
Taking Essential with food helps support optimal absorption of fat-soluble nutrients and omega-3s, and is gentle on digestion.
For best results, use consistently as part of your daily routine alongside a balanced, whole-food diet and healthy lifestyle.
What are the benefits?
What are the benefits?
COMPLEMENT Essential is designed to support foundational health by filling common nutrient gaps in plant-forward and plant-based diets. Each nutrient is included at meaningful, evidence-based amounts to support key systems involved in long-term vitality.*
Supports heart health and cardiovascular function*
- Plant-based DHA and EPA omega-3s support normal heart function and cardiovascular health
- Vitamin D3 and K2 help support healthy calcium metabolism, which plays a role in vascular health
Supports brain health and cognitive function*
- DHA omega-3s are a major structural component of the brain and support normal cognitive function
- Vitamin B12 supports nervous system health and neurotransmitter function
Supports immune system function*
- Vitamin D3 helps support immune response
- Zinc and selenium support immune cell activity and antioxidant defenses
Supports energy metabolism and nervous system health*
- Vitamin B12 supports normal energy metabolism and red blood cell formation
- Iodine supports thyroid function, which plays a key role in energy regulation
Supports bone and muscle health*
- Vitamin D3 and K2 support bone health by helping the body absorb and properly utilize calcium
- Magnesium supports normal muscle function and neuromuscular signaling
Designed to complement a whole-food diet
COMPLEMENT Essential does not attempt to replace food. Instead, it provides targeted nutrients that are commonly difficult to obtain in sufficient amounts from plant-forward diets alone, helping support long-term health without unnecessary excess.
HSA/FSA Eligible with
HSA/FSA Eligible with
We've partnered with Truemed to make Complement eligible for Health Savings Account (HSA) and Flexible Spending Account (FSA) spending. Simply take a short 2-minute survey after purchase to start the reimbursement process.
What if you never had to second-guess your plate again?
All it takes is a coworker asking about your B12, or an Instagram doctor warning that plant-based diets fall short. You feel great about how you eat, but now the question follows you home.
The science is clear that a whole-food plant-based diet is one of the healthiest choices you can make. And like every diet, it leaves a few gaps.
COMPLEMENT® Essential fills them with the 8 hard-to-get nutrients, including B12, D3, and algae-based DHA/EPA omega-3s, in dosages that make a difference, without the dozens of extras you already get from food.
Co-formulated by cardiologist Dr. Joel Kahn, with every batch verified by an independent lab.
What can COMPLEMENT® Essential do for me?
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Support all-day energy
Vitamin B12, magnesium, and zinc help extract energy from food and present it in a physiologically usable form to promote lasting, balanced energy.*
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Promote longevity & healthspan
The 8 essential nutrients promote foundational health to help you live healthier for longer.*
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Support Immune Defences
Vitamin D3 helps regulate both innate and adaptive immune responses*. Zinc supports metabolic reactions that keep the body healthy.*
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Promote Heart Health
DHA and EPA omega-3 fatty acids help keep the heart and circulation clear.* Vitamin K2 supports the cardiovascular system.*
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Help Regulate Normal Metabolism
Iodine and selenium promote thyroid function.* Magnesium assists with energy production.*
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Aid Brain Function
Vitamin B12 helps with the metabolic reactions that make you feel alert and focused.*
The first capsule of its kind.
Three reasons Essential stands apart.
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Most multivitamins skip DHA/EPA or include too little to matter. Essential delivers 470mg per serving, over 48% more than other leading multis, sourced directly from algae.
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Dr. Joel Kahn, MD helped build Essential from the ground up. Together, we identified the 8 nutrients hardest to get from plants and the science-backed dosages to match.
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An independent lab confirms every ingredient and dose on the label, then screens each batch for heavy metals, salmonella, and E. coli. We publish the results so you can see them for yourself.
Just the 8 that matter most, in science-backed dosages.
DHA & EPA (470mg+ from algae) 470mg
The omega-3s your brain and heart depend on. As estrogen declines, these become even more critical. 48% more omega-3 than the leading competitor.*
Vitamin K2 50mcg
Directs calcium into your bones and away from your arteries. Bone density drops during menopause. This is the nutrient that protects it.*
Vitamin D3 50mcg
Supports mood, immune function, and calcium absorption. Vitashine, the only truly vegan source. Most "vegan" D3 comes from sheep's wool.*
Magnesium 200mg
600+ reactions. If you've been dealing with cramps, restless legs, or rough sleep, start here.*
Zinc 8mg
Supports immune function and hormone regulation. Optimized for absorption.*
B12 300mcg
Supports energy and nervous system function. Absorption declines with age, making supplementation even more important.*
Selenium 50mcg
Supports thyroid function, which can shift during the menopause transition. Relying on food is a coin flip depending on soil quality.*
Iodine 150mcg
Supports thyroid and metabolic health. If you're not using iodized salt or eating seaweed regularly, you're probably not getting enough.*
7 in 10 people don't get enough omega-3s.
DHA and EPA support your brain, heart, and immune health,* yet most of the world falls short.
Most people reach for fish oil, but fish don't make omega-3s. They get them from the algae they eat. Essential skips the middleman and sources its DHA and EPA directly from algae, for a purer, more sustainable omega-3 with no fishy aftertaste.
- Colored by Chlorophyll
- Omega-3s (Algal Oil)
- Cruelty Free (No Fish Oil)
Dosages That Make a Difference
Built to Actually Deliver
Optimized for Plant-Centered Diets
Omega-3s, DHA + EPA
470 mg
225 mg
330 mg (DHA only)
0 mg
Doctor / Clinician Co-Formulated
Published 3rd-Party Test Results
100% Compostable Packaging
“Through my research and work with thousands of patients at the Kahn Longevity Center, the evidence shows that all diets are subject to deficiencies. A healthy plant-based diet is no exception.
Together with COMPLEMENT®, we have identified the 8 critical nutrients that can be difficult to adequately obtain from plants, and the science-backed dosages necessary to ensure long-term health and well-being.
COMPLEMENT® Essential is the first capsule of its kind, and I recommend it to all of my plant-centered patients.”
What the Essential lovers have to say...
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Evidence-Based. Expert-backed.
Leaders in plant-forward nutrition trust COMPLEMENT® to support their healthy lifestyles.
Joel Kahn, MD
Bestselling Author & Holistic Cardiologist
COMPLEMENT® Science Advisory
Laurie Marbas, MD
Lifestyle & Family Medicine Physician
COMPLEMENT® Balance Co-Formulator
Cyrus Khambatta, PHD
PhD in Nutritional Biochemistry & Co-Founder of Mastering Diabetes
COMPLEMENT® Science Advisory
Matt Frazier
NYT Bestselling Author & Founder of No Meat Athlete
COMPLEMENT® Co-Founder
"To support the healthy diet I teach at my clinic and ensure optimal nutrition, I trust Complement for all my patients."
Joel Kahn, MD
Bestselling Author & Holistic Cardiologist
“I’ve spent 20 years studying how food works at the cellular level. I know how hard it is to get everything right from food alone — especially K2 and DHA. When I looked at what was in Essential, the forms, the doses, the sourcing, I didn’t just endorse it. I started taking it. It’s what I’d want if I’d built it myself.”
Cyrus Khambatta, PHD
PhD in Nutritional Biochemistry & Co-Founder of Mastering Diabetes
"To empower lasting health, I rely on Complement for its transparent, evidence-based approach to essential nutrition. It’s designed to support longevity and optimal wellness, aligning seamlessly with my commitment to a lifestyle that prioritizes health and vitality."
Laurie Marbas, MD
Lifestyle & Family Medicine Physician
“Let’s be honest: in today’s world, it takes real effort to live a healthy lifestyle. But Complement products have made it so easy for me and my family to prioritize health, energy, and longevity, drastically simplifying our daily routine and filling in the nutrient gaps in our whole foods based diet.”
Matt Frazier
NYT Bestselling Author & Founder of No Meat Athlete
As seen on
Loved by thousands
Published third-party test results for the world to see.
COMPLEMENT® Essential goes through a rigorous inspection process that includes third-party testing. We want you to be certain that you're getting the highest quality nutrients, tested for pollutants, heavy metals, and harmful pathogens, not to mention common allergens and artificial sweeteners, colors, and flavors. That's why every batch undergoes a rigorous series of tests to confirm that it contains all that it should, and nothing beyond safe, permitted limits.
And we mean rigorous. We run as many as 19 different tests to ensure potency and safety, all inside pharmaceutical-grade facilities that are FDA registered and operate under cGMP standards.
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Potency
We verify that all active ingredients on the label are present in the right amounts. But we're not satisfied with just meeting those - to ensure potency over time does not diminish, we aim for 10-20% over what the label states.
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Heavy Metals
We take soil and water pollution seriously, especially since we design our products to help your body fight against it. Therefore, each batch gets tested for Arsenic, Cadmium, Lead and Mercury.
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Pathogens
Our products are doubly protected by being produced in a certified facility, and tested for yeast and mold, and possible bacterial presence, such as Salmonella, E.coli and other coliforms.
Frequently asked questions.
Still not sure? Find answers to your questions here...
What are the nutrition facts?
Is Complement Essential vegan?
Yes, Complement Essential is 100% vegan and cruelty-free. (And so are we.) All of the ingredients are sourced from plants, bacteria, minerals or algae.
Does Complement Essential contain soy, nuts, gluten, GMO's or artificial ingredients?
Complement Essential DOES NOT CONTAIN: Soy, nuts, yeast, gluten, MSG, genetically modified organisms, artificial colors or flavors, fish, dairy, eggs or other animal-sourced ingredients.
Who is behind Complement?
We’re an all-vegan team on a mission to support the health of the vegan movement, by protecting the health of individual vegans with the nutrients they need to thrive. Through sourcing the highest quality ingredients and fully transparent production, we leave absolutely nothing on the table when it comes to developing essential, premium plant-based nutrition products.
Why did you make the capsules black?
The unprocessed and unrefined oil used in Complement Essential naturally contains other beneficial compounds including carotenoids, Omega-7, and Chlorophyll — which gives it a dark green color that appears nearly black.
What does Complement Essential taste like?
Being a capsule, Complement Essential should be swallowed without holding it in the mouth, so there shouldn't be a specific taste. To enhance the experience, however, we include a peppermint tab in each pouch that provides a beautiful mint essence to each capsule.
What is the suggested use?
For adults and children over 12, take 3 vegan capsules daily, preferably with a meal. Store in a cool, dark place. Please recycle the glass bottle after use.
Do I need to take 1 capsule 3 times a day?
Not at all! There shouldn't be any difference between taking all three capsules with a single meal, or spacing them throughout the day.
The one thing that is somewhat important is taking them with a meal that contains at least some amount of fat, as this will help with the absorption of the nutrients.
Can my children take Complement Essential?
We formulated Complement Essential for adults and kids over 12. If you wish to give it to younger children, please consult with your doctor or pediatrician and show them the full ingredients list to determine its suitability and dose. Also, please keep in mind that while most adults and older children have no issues swallowing the capsules, they might be a bit big for younger children. Have a look at Complement spray for an alternative that most of our team members use for their toddlers.
Can I take Complement Essential together with my other supplements or multivitamin?
Complement Essential, together with a whole-food, plant-based diet, will provide you with the nutrients you need to thrive. Formulated for optimal nutrient intake, Complement Essential is safe and non-toxic when taken as directed. If you take another supplement that contains any of the nutrients found in Complement Essential, you may exceed the tolerable upper intake for that nutrient. Speak with your doctor if you have any questions about how Complement Essential works with any other supplements or medications you are taking.
When can I expect my order?
When can I expect my order?
We aim to ship orders within 24 hours of purchase, and all U.S. orders are shipped using 2-day priority mail. In other words, our goal is to get Essential in your hands in just a few days!
Your first order nourishes a child in need.
At COMPLEMENT®, we believe health starts with whole foods, and that everyone deserves access to them. That’s why your first order helps fund a nutrient-rich, whole food meal for a child facing hunger. Through our partnership with the world’s largest food relief organization, we’re on a mission to donate 1 million meals to those who need it most, and by shopping with COMPLEMENT®, you're helping support that mission.
100% Happy
We stand behind our products 100%. If you’re not happy with the results, taste, or experience, we’ll fix it.
100-Day Guarantee
You have a full 100 days after receiving your product to try it out and see if it’s the right fit for you.
100% Money-Back
And if you don’t love it within the first 100 days, we’ll issue a full refund. No questions asked. No fine print. That’s the COMPLEMENT® guarantee.
