Critical nutrients

Vitamin B12: Some people think they can get enough vitamin B12 from eating produce without washig it (please always wash your produce!), or putting nutrional yeast on everything. Doctors and nutritionists say that as a vegan or vegetarien (or person who eats very little animal procuts) you have to supplement B12 as a pill. If your body is missing vitamin B12 it can damage your nervous system and lead to tiredness, weakness and low blood counts.

Omega 3: The alpha linolenic acid in foods like flaxseeds, walnuts, chia seeds etc. has to be converted into EPA and DHA by the body in order to use them. In order to meet your daily requirements you would have to eat ... gramms of flaxseeds or ... gramms of walnuts.

Iodine and selenium: The deficiency of iodine in german soil has been known for a long time. The same applies for selenium. Today farmers often add these two trace minerals to theirs cows food, so humans get at least some of it.

Vitamin D3: Wether you eat animal products or not, it is highly recommended to supplement D3 at least between october and march. Since this vitamin is a fatsoluble one,it is importnat to take it together with some other fat source.

Even if you supplement all these nutrients, you should still get your blood checked every 3 - 6 months. Look out for your zinc-, magnesium- and iron-levels (lastly especially if your a woman).