No — it's a planning checklist. If you have symptoms (fatigue, hair loss, tingling, breathlessness) or have been vegan >1 year without supplements, book a blood panel: B12 (with MMA), ferritin, vitamin D and TSH cover the most common gaps.

Do I need to test every year?

A baseline panel in your first year vegan, then every 2–3 years if all levels are optimal and supplementation is consistent. Test annually during pregnancy, adolescence, or endurance training blocks.

Can I get all of this from food?

Every nutrient except B12 — where a supplement or fortified food is essential for everyone on a vegan diet, and recommended for most people over 50 regardless of diet.

Zouti · Otokontwòl

Verifikatè eleman nitritif vejetalyen

8 kesyon rapid pou idantifye mank nan eleman nitritif ki pi enpòtan yo nan yon rejim ki baze sou plant — ak sous manje ak konsèy siplemantè pou chak youn.

Vitamin B12

250 µg/jou oswa 2500 µg/semèn

Èske w pran yon sipleman B12 oswa manje manje fòtifye chak jou?

Sous: Sipleman cyanocobalamin, lèt plant fòtifye, ledven nitrisyonèl

Vitamin D

1000–2000 IU chak jou

Èske w pran 15+ minit solèy midi oswa pran yon sipleman D3?

Sous: Limyè solèy, sipleman D3 (ki soti nan likèn), lèt soya fòtifye

Yòd

150 µg/jou

Èske w itilize sèl yòde oswa pran yon sipleman yòd?

Sous: Sèl yòde, alg (fè atansyon — anpil), yon sipleman 90–150 µg

Fè

8 mg (gason), 18 mg (fanm ki gen règ)

Èske w manje legum + vitamin C chak jou (egzanp pwa + tomat)?

Sous: Lantiy, pwa chik, tofou, tempeh, grenn joumou, avwàn

Zenk

8–11 mg/jou

Èske w manje pwa, nwaye oswa grenn pifò jou?

Sous: Grenn joumou, kajou, lantiy, tempeh, avwàn, grenn antye

Omega-3 (DHA/EPA)

250–500 mg DHA+EPA oswa 2 ti kiyè len chak jou

Èske w pran lwil alg oswa manje len/chia/nwaye chak jou?

Sous: Lwil alg (DHA+EPA dirèk), len, chia, nwaye (prekirsè ALA)

Kalsyòm

1000 mg/jou (1200 mg pou plis pase 50 an)

Èske w bwè lèt plant fòtifye oswa manje tofou kalsyòm chak jou?

Sous: Lèt soya fòtifye, tofou ki gen kalsyòm, chou frize, bok choy, tahini

Pwoteyin

0.9–1.2 g/kg pwa kò

Èske w manje legum, tofou oswa tempeh nan 2+ repa chak jou?

Sous: Tempeh, tofou, lantiy, pwa chik, seitan, edamame, lèt soya

Kout je sou ou

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Reponn pi wo a pou w wè sa w manke.

Kesyon yo poze souvan

Èske sa a se yon dyagnostik?

Non — se yon lis verifikasyon planifikasyon. Si w gen sentòm (fatig, pèt cheve, pikotman, souf kout) oswa si w te vejetalyen pou plis pase 1 ane san sipleman, pran yon analiz san: B12 (ak MMA), ferritin, vitamin D ak TSH kouvri mank ki pi komen yo.

Èske mwen bezwen fè tès chak ane?

Yon panèl baz nan premye ane vejetalyen ou, apresa chak 2–3 ane si tout nivo yo optimal epi siplemantasyon an konsistan. Fè tès chak ane pandan gwo vant, adolesans, oswa blòk antrenman andirans.

Èske mwen ka jwenn tout bagay sa yo nan manje?

Tout eleman nitritif eksepte B12 — kote yon sipleman oswa manje fòtifye esansyèl pou tout moun ki nan yon rejim vejetalyen, epi rekòmande pou pifò moun ki gen plis pase 50 an kèlkeswa rejim yo.

Eksplore sant sante Planifye yon semèn balanse