After my vegetarian wife discovered her B12-deficiency this year (tingling hands are a dead giveaway) and starting taking B12 supplements, we discovered that her ability to write fan-fiction immediately returned, after she had struggled to write anything for about a year. So you can add "inability to write fan-fiction" to your list of B12-deficiency symptoms.
* it's pretty easy to overdose on iron, especially if you don't menstruate, which is bad. I suggest not taking iron supplements without a ferritin test.
* vegan iron exists and works great for some people, but just isn't digestible by others. Consider making an exception for heme iron if you can't get your ferritin up.
* I found iron-deficient cis male vegans, but also totally fine ferritin levels among menstruating women who were vegan and didn't supplement. People vary a lot.
* it's pretty easy to overdose on selenium, which is also bad. I assume there is a test for that although I haven't looked into it.
* RDA is not a great guide for anything. The RDA amount is set to the 97.5th percentile person, so 97.4% can get away with less. Except that the conversion between different forms of vitamins aren't well handled, so 10% RDA from carrots isn't the same as 10% RDA from beef liver. How do you convert between those? No one knows, but it probably depends on genetics.
After my vegetarian wife discovered her B12-deficiency this year (tingling hands are a dead giveaway) and starting taking B12 supplements, we discovered that her ability to write fan-fiction immediately returned, after she had struggled to write anything for about a year. So you can add "inability to write fan-fiction" to your list of B12-deficiency symptoms.
Some notes:
* it's pretty easy to overdose on iron, especially if you don't menstruate, which is bad. I suggest not taking iron supplements without a ferritin test.
* vegan iron exists and works great for some people, but just isn't digestible by others. Consider making an exception for heme iron if you can't get your ferritin up.
* I found iron-deficient cis male vegans, but also totally fine ferritin levels among menstruating women who were vegan and didn't supplement. People vary a lot.
* it's pretty easy to overdose on selenium, which is also bad. I assume there is a test for that although I haven't looked into it.
* RDA is not a great guide for anything. The RDA amount is set to the 97.5th percentile person, so 97.4% can get away with less. Except that the conversion between different forms of vitamins aren't well handled, so 10% RDA from carrots isn't the same as 10% RDA from beef liver. How do you convert between those? No one knows, but it probably depends on genetics.
I don't get the "werewolf fan fiction" meme. Do I want to know?
Chia and flax are not sufficient sources of omega-3s, they have the wrong ones. You need EPA and DHA. Vegans should look for algae oil with high levels of EPA and DHA. The linked supplements are fine. https://www.nordic.com/healthy-science/is-eating-chia-and-flax-enough-to-meet-your-daily-omega-3-needs/