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.

Herramienta · Kikin qhaway

Vegano nutriente qhawaq

8 usqhaylla tapukuykuna yura mikhunapi aswan importante nutrientekunapi vacíokunata taripanapaq — sapa hukpaq mikhuy pukyukunawan suplemento yuyaychaywan.

Vitamina B12

250 µg/p'unchaw utaq 2500 µg/semana

Sapa p'unchaw B12 suplementota ukyankichu utaq fortificado mikhuykunata mikhunkichu?

Pukyurikuna: Cyanocobalamin suplemento, fortificado yura lechekuna, nutricional levadura

Vitamina D

1000–2000 IU sapa p'unchaw

15+ min chawpi p'unchaw intita hap'inkichu utaq D3 suplementota ukyankichu?

Pukyurikuna: Inti k'anchay, D3 suplemento (lichen-manta), fortificado soya leche

Yodo

150 µg/p'unchaw

Yodoyuq kachita servichikunkichu utaq yodo suplementota ukyankichu?

Pukyurikuna: Yodoyuq kachi, kelp (qhawaywan — wichay), 90–150 µg suplemento

Fierro

8 mg (qharikuna), 18 mg (periodoyuq warmikuna)

Sapa p'unchaw menestrakuna + vitamina C mikhunkichu (ej. poroto + tomate)?

Pukyurikuna: Lentejas, garbanzos, tofu, tempeh, calabaza muhukuna, avena

Zinc

8–11 mg/p'unchaw

Aswan p'unchawkuna porotokunata, nueceskunata utaq muhukunata mikhunkichu?

Pukyurikuna: Calabaza muhukuna, cashews, lentejas, tempeh, avena, hunt'a granokuna

Omega-3 (DHA/EPA)

250–500 mg DHA+EPA utaq 2 tbsp flax sapa p'unchaw

Alga aceiteta ukyankichu utaq sapa p'unchaw flax/chia/walnuts mikhunkichu?

Pukyurikuna: Alga aceite (DHA+EPA directo), flax, chia, walnuts (ALA precursor)

Calcio

1000 mg/p'unchaw (1200 mg 50 watamanta kurak)

Sapa p'unchaw fortificado yura lecheta ukyankichu utaq calcio tofu mikhunkichu?

Pukyurikuna: Fortificado soya leche, calcio-wan ruwasqa tofu, kale, bok choy, tahini

Proteína

0.9–1.2 g/kg kurku lasay

2+ mikhunapi sapa p'unchaw menestrakunata, tofuta utaq tempeh mikhunkichu?

Pukyurikuna: Tempeh, tofu, lentejas, garbanzos, seitan, edamame, soya leche

Qhawasqayki

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Hawa tapukuykunata kutichiy vacíoykikunata qhawanaykipaq.

Sapa kutin tapukusqakuna

Kayqa huk diagnosischu?

Manan — huk planificación lista de verificaciónmi. Sichus síntomasniyki kan (sayk'uy, chukcha chinkachiy, suksuy, samay pisi) utaq vegano kashanki >1 wata mana suplementokunawan, yawar panel reservay: B12 (MMAwan), ferritina, vitamina D, TSH aswan común vacíokunata qatanku.

Sapa watachu pruebata ruwanay tiyan?

Huk qallariy panel ñawpaq wata veganoykipi, chaymanta sapa 2–3 wata llapan niveles óptimo kanku chayqa suplementaciónpas consistente. Sapa wata pruebata ruway wiksayuq kashaspa, adolescencia, utaq aguante entrenamiento bloques nisqakunapi.

Llapan kayta mikhunamanta chaskiyta atinimanchu?

Llapan nutriente B12ta lloqsichispa — maypichus huk suplemento utaq fortificado mikhuna esencial llapan vegano mikhunayuq runakunapaq, hinallataq recomendakun 50 watamanta kurak runakunapaq mana mikhunankumanta qhawaspa.

Qhali kay tiyanata maskhay Huk equilibrado semanata planificay