I would say that my wife and I eat the healthiest we have done in decades recently with our 5+ fruit and veg a day and mindful of sensible eating options but a priority around a vegetable based regime with some fish and chicken.
I felt we are being very sensible but was very surprised to find my B12 levels right off from a test this week - they had been over range 4 years ago and now down to lower part of range.
The obvious choice now is a b12 supplement that I will start ASAP, but would much prefer to run with minimal supplements bar magnesium - so thinking about the need for more fish like mackerel high in B12 and. D perhaps now most days for lunch ….
Just shows the importance of regular health monitoring and for me sufficient protein choices to provide D. A and B12 which seem to be lacking when flesh meat is removed
Written by
Danielj1
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As you say regular monitoring can be important if you eat a restrictive diet. I've found yeast extract and nutritional yeast both very good sources of bioavailable B12 for those eating a plant based diet.
I believe that mackerel is not a very high source of naturally occurring B12 levels beef liver has much higher levels. Though you have to be mindful of not consuming too much vitamin A and only eating it once a week.
Ferritin is another problem for those on restrictive diets. I'm struggling to improve mine but will keep on trying.
An American site so some aspects possibly not relevant to the UK but interesting reading:
Your body can produce vitamin A from carotenoids found in plants.
These carotenoids include beta-carotene and alpha-carotene, which are collectively known as provitamin A.
However, about 45% of people carry a genetic mutation that significantly reduces their ability to convert provitamin A into vitamin A
Depending on your genetics, the following vegetables might provide considerably less vitamin A than indicated. Therefore the need for supplementation would arise. The source for this nutritional information is Healthline.
1. Sweet potato, baked
1 cup (200 g) contains 1,920 mcg retinol activity equivalents (RAE), or 213% of the DV (26Trusted Source).
2. Butternut squash, baked
1 cup (205 g) contains 1,140 mcg RAE, or 127% of the DV (27Trusted Source).
3. Kale, cooked
1 cup (118 g) contains 172 mcg RAE, or 19% of the DV (28Trusted Source).
4. Collard greens, cooked
1 cup (190 g) contains 722 mcg RAE, or 80% of the DV (29Trusted Source).
5. Turnip greens, cooked
1 cup (144 g) contains 549 mcg RAE, or 61% of the DV (30Trusted Source).
6. Carrots, cooked
1 cup (155 g) contains 1,280 mcg RAE, or 142% of the DV (31Trusted Source).
7. Sweet red pepper, raw
1 large (164 g) sweet red pepper contains 257 mcg RAE, or 29% of the DV (32Trusted Source).
8. Swiss chard, cooked
1 cup (175 g) contains 536 mcg RAE, or 60% of the DV (33Trusted Source).
9. Spinach, cooked
1 cup (180 g) contains 943 mcg RAE, or 105% of the DV (34Trusted Source).
10. Romaine lettuce, raw
1 cup (47 g) contains 205 mcg RAE, or 23% of the DV (35Trusted Source).
Fruits high in vitamin A
Provitamin A is generally more abundant in vegetables than fruits.
However, a few types of fruit provide good amounts, as shown below.
1. Mango
1 cup (165 g) contains 89 mcg RAE, or 10% of the DV (36Trusted Source).
2. Cantaloupe
1 cup (160 g) contains 270 mcg RAE, or 30% of the DV (37Trusted Source).
3. Grapefruit
Half a grapefruit (154 g) contains 89 mcg RAE, or 10% of the DV (38Trusted Source).
4. Watermelon
1 cup (155 g) contains 43 mcg RAE, or 5% of the DV (39Trusted Source).
5. Papaya
1 cup (165 g) contains 78 mcg RAE, or 9% of the DV (40Trusted Source).
6. Apricot
Two apricots (70 g) contain 67 mcg RAE, or 7% of the DV (41Trusted Source).
7. Tangerine
One tangerine (109 g) contains 37 mcg RAE, or 4% of the DV (42Trusted Source).
8. Nectarine
One nectarine (140 g) contains 29 mcg RAE, or 3% of the DV (43Trusted Source).
9. Guava
Two guavas (110 g) contain 34 mcg RAE, or 4% of the DV (44Trusted Source).
10. Passion fruit
Two passion fruits (36 g) contain 23 mcg RAE, or 3% of the DV (45Trusted Source).
Like vitamins D, E and K vitamin A is fat soluble and needs to be consumed with some source of fat (salad with olive oil for example).
From what I understand, deficiency of B12 and D is not limited to vegans, who need to take those vitamins as supplements. If you wanted to be or continue to be on a whole food plant based diet, which is not necessarily vegan (veganism is a lifestyle, which includes more than diet, as you might know), I hope this information is helpful. If I have given information that is already known, I apologize. It is always difficult to figure out what is known and what is not. Testing for deficiencies is definitely a good idea, especially since people with thyroid issues seem to be more susceptible.
Also, when hypothyroid, the ability to convert these carotenoids can be impaired.
There can be clear evidence for this as some people end up with anything from a slight to a pronounced orange tone to their skin - called carotenoderma caused by carotenaemia (high blood levels of carotenoids). And this can happen without any significant change in their vegetable intake.
It has been suggested this impairment can result in low vitamin A despite massive vegetable intake.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Blood results after Iron IV and ditching veganism
Hypo, anaemic or both?
I'd like to know if anybody has had success on a combination of Levo and Lio for hypo. 
Over range t4 but still feel hypo. What to try next? 
Desperate and not taken seriously
