I'm not sure if I need the b12 since in addition to the yeast I think a bunch of other stuff I'm eating is fortified with it. I've never sat down and added it up but a supplement might be unnecessary. And about the ALA --> epa/dha thing, I've read the same but I simultaneously read that even tablespoon amounts of flax or whatever contain enough ALA that even at low conversion rates the body is getting enough. 🤷♂️I have a bottle of algae oil tablets, but I only take 1-2 a week.
I have plenty of seeds in my diet, mostly chia, but the human body is pretty bad at converting ALA/EPA into DHA so I prefer to just help it out a little.
I don't actually take b12 as a dedicated supplement, I'm hitting 200% RDA with plant milk, nooch, and fortified foods alone.
Creatine is one of the few supplements that actually works for boosting athletic performance, and given that meat is the main dietary source for it vegans/vegetarians may see even bigger benefits from supplementing with it. However it can accelerate male pattern baldness.B12 and protein, although I always supplemented protein because I lift. I just switched to plant based protein.
I'm a vegetarian but a bad one, I just eat whatever I have on hand without thinking of nutritional value.
That said I don't feel I'm "lacking" anything so...
> How could I know if I'm lacking a specific vitamin, are there any flagrant symptoms ?
I'm aware of creatin.Creatine is one of the few supplements that actually works for boosting athletic performance, and given that meat is the main dietary source for it vegans/vegetarians may see even bigger benefits from supplementing with it. However it can accelerate male pattern baldness.
B12 and protein, although I always supplemented protein because I lift. I just switched to plant based protein.