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.

Ohun elo · Ayẹwo ara ẹni

Olutọpa ounjẹ vegan

Awọn ibeere kukuru mẹjọ lati rii awọn iyatọ ninu awọn ounjẹ ti o ṣe pataki julọ lori ounjẹ ti o da lori ohun ọgbin — pẹlu awọn orisun ounjẹ ati itọsọna afikun fun ọkọọkan.

Vitamin B12

250 µg/ọjọ tabi 2500 µg/ọsẹ

Ṣe o n mu afikun B12 tabi jẹ awọn ounjẹ ti o ni agbara lojoojumọ?

Awọn orisun: Cyanocobalamin afikun, awọn wara ọgbin ti o ni agbara, iwukara ounjẹ

Vitamin D

1000–2000 IU lojoojumọ

Ṣe o n gba iṣẹju 15+ oorun ọsan tabi mu afikun D3?

Awọn orisun: Imọlẹ oorun, afikun D3 (lati lichen), wara soy ti o ni agbara

Iodine

150 µg/ọjọ

Ṣe o n lo iyọ iodised tabi n mu afikun iodine?

Awọn orisun: Iyọ iodised, kelp (ṣọra — giga), afikun 90–150 µg

Iron

8 mg (awọn ọkunrin), 18 mg (awọn obinrin ti nṣe nkan oṣu)

Ṣe o n jẹ awọn ẹfọ + vitamin C lojoojumọ (fun apẹẹrẹ ewa + tomati)?

Awọn orisun: Lentils, chickpeas, tofu, tempeh, irugbin elegede, oats

Sinkii

8–11 mg/ọjọ

Ṣe o n jẹ ewa, eso tabi irugbin ni ọpọlọpọ igba ni ọjọ?

Awọn orisun: Irugbin elegede, cashews, lentils, tempeh, oats, gbogbo irugbin

Omega-3 (DHA/EPA)

250–500 mg DHA+EPA tabi 2 tbsp flax lojoojumọ

Ṣe o n mu epo algae tabi jẹ flax/chia/walnuts lojoojumọ?

Awọn orisun: Epo algae (DHA+EPA taara), flax, chia, walnuts (ALA precursor)

Calcium

1000 mg/ọjọ (1200 mg ju 50 lọ)

Ṣe o n mu wara ọgbin ti o ni agbara tabi jẹ tofu calcium lojoojumọ?

Awọn orisun: Wara soy ti o ni agbara, tofu ti a fi calcium ṣe, kale, bok choy, tahini

Amuaradagba

0.9–1.2 g/kg iwuwo ara

Ṣe o n jẹ awọn ẹfọ, tofu tabi tempeh ni ounjẹ 2+ ni ọjọ kan?

Awọn orisun: Tempeh, tofu, lentils, chickpeas, seitan, edamame, wara soy

Aworan rẹ

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Dahun loke lati rii awọn aaye ti o ṣofo rẹ.

Awọn ibeere loorekoore

Ṣe eyi jẹ ayẹwo kan?

Rárá — o jẹ akojọ ayẹwo eto. Ti o ba ni awọn aami aisan (rirẹ, irun sisun, ọgbọn, ailagbara mimi) tabi ti jẹ vegan fun >ọdun 1 laisi awọn afikun, fi ipilẹṣẹ silẹ fun ayẹwo ẹjẹ: B12 (pẹlu MMA), ferritin, vitamin D ati TSH bo awọn aaye ti o wọpọ julọ.

Ṣe Mo nilo lati ṣe idanwo ni gbogbo ọdun?

Ayẹwo ipilẹ ni ọdun akọkọ rẹ bi vegan, lẹhinna ni gbogbo ọdun 2–3 ti gbogbo awọn ipele ba dara ati pe afikun jẹ deede. Ṣe idanwo ni ọdọọdun lakoko oyun, igba ọdọ, tabi awọn akoko ikẹkọ agbara.

Ṣe Mo le gba gbogbo eyi lati ounjẹ?

Gbogbo ounjẹ ayafi B12 — nibiti afikun tabi ounjẹ ti o ni agbara jẹ pataki fun gbogbo eniyan lori ounjẹ vegan, ati pe a ṣe iṣeduro fun ọpọlọpọ eniyan ti o ju 50 lọ laibikita ounjẹ.

Ṣawari ibudo ilera Ṣe eto ọsẹ ti o dọgba