avoiding vitamin deficiency in vegetarian diet?!

Leafy green vegetables (kale, collards, spinach) have more protein per calorie than any other food. They are also rich in calcium and other nutrients. You should eat leafy greens, other colorful vegetables, whole grains, and legumes for protein. By the way, horses eating too much fresh grass can suffer from excess protein. Most humans in Western countries suffer from too much protein and too much animal based foods containing excess fat, calories, and cholesterol.

Vitamin D3 is a hormone that is produced by your skin when it is exposed to sunlight. Get out in the sun to generate your own D3. If you need to supplement because of lack of sunlight, take a large excess dose. The recommended level is too small.

Vitamin B12 is critical, but it's bacteria that produces vitamin B12. Grazing animals would normally ingest this vitamins by eating dirty vegetables with bacteria that produce this vitamin. Pure vegetarians will include some supplemental source. One good source is Red Star T-6635+ brand of nutritional yeast. It contains active vitamin B12. You absolutely need this, but the required quantities are small.

I take a B12 tablet once a week.

You also need Omega-3 fatty acids. I eat at least a tea spoon of flax seed meal every day. Otherwise, I avoid all sources of processed oils including olive oils.

Your symptoms suggest that you have some sort of issue. You might be missing some of these essential parts of your diet. Or it could be that you are including things that you would be better off avoiding. Even vegans need to be careful to avoid excess oils/fats, sugars, salt, and additives. MSG and aspartame are commonly added to foods to improve the flavors of a cheap food product. These additives are excitotoxins that can kill brain cells and have a wide variety of adverse effects. People can be sensitive to foods and even eggs. As an experiment, you might consider dropping processed foods, refined carbs, and perhaps eggs. Just make sure you have a balance of other vegetarian foods.

It is well known that dairy (caesin) will accelerate growth of laboratory animals and laboratory animals. Early researchers stated that protein was critical to human health as a consequence. This factoid continues to permeate the media because of money from dairy and beef associations. Within a few years, it was discovered that the fastest growing laboratory animals (given caesin) were also the animals with the worst health and shortest life expectancy.

I would find a doctor who understands vegetarianism. I'm lucky to know a good one. The doctor will be able to review your symptoms and help you determine if the cause is a dietary deficiency, allergy, intolerance, or perhaps reactions to a drug, disease, or some other environmental cause.

Good luck and make sure to eat a healthy pure, varied vegetarian diet that includes raw whole foods, and some fruits.

eat soya, lots of leafy veg (like spinach or broccoli). fatigue and tiredness can be caused by being anaemic and this is probably due to iron deficiency in your diet. You may also find that you have gone pale and lost a little weight.

hope this helps