Rocking my B12 but it’s time to step up my Vitamin D3

Yesterday I had a second visit with my new doctor. She is a doctor of osteopathic medicine, not a medical doctor. I make this distinction because my experience with her has been incredibly fresh and new. She doesn’t medicate everything! She talks about food and diet in the same breath as medication options. We talk through when I should use medicine (thyroid) and when I should adjust my diet and take supplements like probiotics (skin issues).

I had blood work drawn last week – to monitor two recurring issues: hypothyroidism and low B12.

I began to have B12 issues about 20 months into my vegan diet, which I chronicled here:

Well over a year later my latest blood test results reflect my B12 at 871 (target range 211 – 946).  Working with my doctor in New York, we found what works for me – a daily 1,000 mcg B12 lozenge (and of course I love me some fortified nutritional yeast and tofu!).

My Vitamin D is another story, however.

vitamin d

SOURCE

It was low already but it’s dipped way low.  Normal range is considered 30 – 100. Mine is down to 12.6. Here’s the truth. I have been using a Calcium/Vitamin D combo supplement and I am not great about taking it.  Based on my personal blood test results my doctor is suggesting 600 IU Calcium and 5000 IU Vitamin D3 and you can’t find that magic combination in a single supplement.

My new doctor is very supportive of my veganism. When she told me to specifically take Vitamin D3 I explained that I understood most Vitamin D3 supplements to be non-vegan. She confirmed this (food sources are fish oil, egg yolks and fortified cow’s milk) so she suggested Nature’s Plus Source of Life Garden Vitamin D3. (Side note: we are playing around with my thyroid meds so when she wrote out scripts she made a point to look up the vegan option for the meds…♥ her!)

I am sharing my personal experience based on several years of consistent monitoring of my blood work.  Your decision to supplement is personal and I highly recommend you make it in conjunction with your own doctor.  I have walked into my appointments equipped for a conversation, though, based on some solid work from professionals that I respect:

Finally, as my doctor and I were wrapping up the consultation, I asked for her thoughts on my cholesterol panel. My cholesterol levels are higher as a vegan than when I was vegetarian (everything was really, really low back then); I asked if she was concerned. She said there’s enough controversy about the validity of the recommended cholesterol range – and that the overall picture of my blood work shows good health – that she was not at all concerned. I bring this up simply because some folks go around promising that by going plant-based you will lose weight and your cholesterol will go down. Maybe and maybe.  It is my opinion that we should be careful about making promises such as these.

She did conclude the cholesterol conversation with, “You should eat more good fat. Eat avocados, raw nuts, canola and olive oils.” Um, she had me at hello!  Interestingly, I shared that tidbit on Facebook last night and a couple of people voiced concern about canola oil. My super-smart pal Ginny jumped in to offer this: “Canola = monounsaturated fat + omega-3s. A total win. (And what a great doctor you have!)”. I couldn’t agree more!

Vegans, are you supplementing?

34 thoughts on “Rocking my B12 but it’s time to step up my Vitamin D3”

  1. I had my blood panel done last month (for the first time ever as an adult, I think!? Certainly for my first time as a vegan), and I too was deficient in Vitamin D… I was at 13, so I’m on D2 supplements that I picked up at Nooch (Deva brand). I’m terrible at swallowing pills though, so I hope I wont be on them forever 🙂

    Congrats on finding such a compassionate doctor, that makes all the difference!

    1. @a29af8f15200d522b3a8cdd9629f94c1:disqus, I have and feel very comfortable using it – though extra virgin olive oil and avocado are the most used in my kitchen.

  2. Good for you, and what a great doc! 🙂 I wonder if the concern about canola is connected to the fact that most of it is GMO and highly processed. If you buy unrefined, organic, then I’d say you’re doing way better. . . just not sure I’ve ever seen canola like that (apparently it doesn’t taste very good if unrefined). You should also never cook at high heat with any monounsaturated or Omega 3 fats, though, so reserve it for salad dressing! 🙂

    1. @twitter-48088321:disqus , I use Spectrum expeller pressed organic canola in cooking and medium heat / sautes with no concerns at all. My go to oils are actually extra virgin olive oil and avocado oil but I like having canola in my arsenal – it’s what I used to make Bryanna’s palm oil-free vegan butter! YUM!

  3. Living in the Pacific Northwest, I’d be crazy not to supplement D. 6,000 IU of D2 from VegLife seems to keep my bloodwork in a good place. I have to tip my hat to VegLife for the base they use in their tablets, BTW. It’s the first time I’ve encountered a tablet not intended to be chewable that actually tastes good. It’s not fruity or anything, but the combination of herbs and whatnot that they suspend the vitamin in makes a huge difference. I also like that their tablets come in 2,000 IU increments. It keeps the pills a reasonable size and makes it easier to find the right dose so you don’t spend extra money on stuff that’s going to just get washed right back out of your body.

    I also do 500 mcg of B12 daily or almost daily, and that keeps me well into the healthy range.

    1. Oh, @fb1c2b81280b6364671ba460337470b3:disqus, thanks for mentioning VegLife! I’m sure this will be helpful to people reading this post!

  4. I love this post, JL. It’s important that veganism isn’t sold on false promises. We’ve got much more to offer as a movement and lifestyle than health claims alone and while we can share some statistics and trends we can’t “promise” anything.

    1. @53a272087c092eca770dbd972b15cb31:disqus, thank you for jumping in! I agree. I tell people that I’m vegan for the animals and that some health benefits are a great side effect 🙂

  5. Just to throw out another vegan D3 option out there: I take a vegan D3 supplement which is derived from lichen. I believe it’s made in Europe but you can get it on line in the U.S. here: http://www.vibrantnutra.com/d3-1000iu.aspx (comes in spray and easy to swallow gel pills in various dosages.) I, too, was directed by my doc to take D3 because my levels were so low. We’ll see what this year’s blood tests show.

  6. My D levels were around your numbers about a year ago. Unfortunately, my doctor was not sympathetic to my veganism; I was put on a very high non-vegan dose in order to get my levels to where they should be. The good news is that I can now take a vegan supplement that is of a much lower dosage. Love your blog, JL!

    1. Oh, @facebook-100001684143223:disqus, that stinks! But I’m glad to hear that your levels have improved! And thank you for reading!

  7. Great post, JL! I was a Vegetarian for more than 20 years before going Vegan, last year. I have always struggled with how much B12 and D3 I was supposed to be taking. Maybe it would be a good idea to see a Doctor and ask?

    1. Thanks, @google-adaed8fe917b7c89b616986beb616b11:disqus, and hi! I’m a big fan of baseline blood work. We’re all so different! Most doctors will order up full blood work as part of an annual physical. I suggest requesting one so you can see what’s happening in that vegetarian/vegan body!

  8. great post JL 🙂 For the moment I’m only taking a B12 supplement, I’m still looking for a good one though (the one I have now is B12 + B6 + folate). My next blood tests are next month after being fully vegan for 6 months.

  9. i don’t know if someone already mentioned it but garden for life: vitamin code makes a raw, vegan 5000iu D3 i started taking awhile back when someone told me vegans need to take D3… I agree about the false promises of going plant-based you will lose weight and your cholesterol will go down. I was a vegetarian forever and a vegan the last 2 years-ish and I definitely gained weight. So vegan doesn’t always mean skinny lol

  10. Thank you thank you JL, for being willing to talk about this. Love it!

    It’s great to see vegans demonstrating how we can navigate our health ups and downs while staying committed to our lifestyle and ethics. You’re just awesome, and a great role model (as always!)

    When I lived in the Pacific Northwest my D dipped low as well (in the low 20s I think?) and I corrected it using the VitaShine D3 that someone mentioned above. I’ve been lazy about it since I’ve been back in SoCal, but this has inspired me to add some sups back in. Thanks!

      1. Well thanks lady, but I do think it’s important what you’ve shared here. Especially since B12 (and D) are sort of taboo for vegans, a lot of people would be worried to share it publicly. I’m certain that many, many vegans have dealt with these issues, and having someone to look at and see a success story is really supportive for our community. =)

  11. Hi JL! I’d be really interested in what you learn about the thyroid medication. I have been on it since I was 15 (had a partial thyroidectomy). Please let me know what you find out!

    1. @twitter-590107064:disqus

      Sadly, I stuck with one practice for 12 years in NY and had six different doctors. About two doctors ago one was supportive but she left the practice. So I don’t have a recommendation – sorry!

  12. Really appreciate you sharing this. It’s a good reminder that I need to get in and get my levels done. Trying to find a new doctor is the pits–so glad you’ve found one you have a good rapport with!

    I recently found a vegan D3 supplement by MRM–also derived from lichen, 2500 IU. I haven’t had my levels tested yet, but since I’m a pretty dedicated sunscreen user I thought I probably should supplement. I also use a sublingual B12 supplement. My problem is getting enough potassium in my diet! I’ve been tracking my consumption, and I eat bananas, cantaloupe, potatoes and other high-potassium foods but still come up short almost every day 🙁 The supplements are in such minimal amounts that they really don’t help much. Would love to hear suggestions for this.

    1. Ann , I was just talking to a colleague about potassium, which it turns out is a problem nutrient for lots of people. Turns out soy is an excellent source of potassium. One cup of edamame has 676 mg; 3/4 cup soynuts 1470 mg, cup of soymilk 343 mg.

      Chart: food, serving size, potassium, calories

      Cantaloupe…………………………………………….1⁄2 med. Melon …………..680 ……………60
      Dates……………………………………………………………. 10……………………615 ………….275
      Avocado …………………………………………………..1⁄2 medium ……………..602 ………….175
      Raisins ………………………………………………………. 1⁄2 cup…………………555 ………….250
      Apricots, dried ……………………………………………10 halves ……………… 480 …………… 85
      Banana……………………………………………………. 1 medium………………451 ………….105
      Apricots, fresh ………………………………………….. 3 medium………………315 ……………50
      Peach ……………………………………………………… 1 medium ……………… 305 …………… 60
      Orange ……………………………………………………. 1 medium………………300 ……………80
      Watermelon………………………………………………….1 cup …………………186 ……………50
      Grapefruit …………………………………………………1⁄2 medium ……………..135 ……………40

      Juices

      Prune…………………………………………………………..1 cup …………………602 ………….180
      Tomato ……………………………………………………….. 1 cup ………………… 550 …………… 50
      Orange, frozen ……………………………………………..1 cup …………………503 ………….105
      Grapefruit, frozen ………………………………………….1 cup …………………420 ………….100

      Vegetables

      Potato, baked, w/ skin…………………………………..1 large………………..845………….160
      Squash, acorn ……………………………………….. 1⁄2 cup cooked ………….. 448 …………… 45
      `Tomato …………………………………………………… 1 medium………………445 ……………33
      Spinach ………………………………………………… 1⁄2 cup cooked …………..415 ……………20
      Mushrooms ………………………………………………..10 small……………….415 ……………28
      Lentils …………………………………………………… 1⁄2 cup cooked ………….. 365 …………… 83
      Split Peas ……………………………………………… 1⁄2 cup cooked ………….. 355 …………. 104
      Sweet Potato ………………………………………………. 1 large ……………….. 350 …………. 200
      Squash, butternut…………………………………… 1⁄2 cup cooked …………..293 ……………50
      Pumpkin, canned …………………………………… 1⁄2 cup cooked …………..275 ……………43
      Collards ………………………………………………… 1⁄2 cup cooked ………….. 263 …………… 40
      Kidney beans ………………………………………… 1⁄2 cup cooked …………..258 ………….150
      Lima beans……………………………………………. 1⁄2 cup cooked …………..255 ………….125
      Brussels sprouts…………………………………….. 1⁄2 cup cooked …………..248 ……………30
      Zucchini ………………………………………………… 1⁄2 cup cooked ………….. 227 …………… 35
      Green Pepper…………………………………………… 1 medium………………215 ……………22
      Corn on the cob………………………………………… 1 medium………………196 ………….100
      Beets, diced ………………………………………….. 1⁄2 cup cooked …………..140 ……………30
      Broccoli ………………………………………………… 1⁄2 cup cooked …………..104 ……………20

      Nuts, Seeds

      Pistachios, dried…………………………………………… 1 oz…………………..310 ………….164
      Peanut, in shell………………………………………………. 20……………………250 ………….210
      Peanut butter…………………………………………. 2 tablespoons …………..240 ………….180
      Pumpkin seeds, dried/roasted………………………… 1 oz…………………..229 ………….150
      Almonds, dry roasted ……………………………………. 1 oz…………………..219 ………….167
      Sunflower seeds…………………………………………… 1 oz…………………..196 ………….162

      1. Wow, thanks! I will print this out and put it on my ‘fridge. I already eat most of the higher potassium foods on the list, but this will be a good reminder to throw some of the others into recipes when I’m cooking.

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