20 Vitamin Checks to Request in Your Annual Physical Exam

Annual physical exams are a great way to stay on top of your health. They allow you to check in with your body and make sure that you are getting all of the vitamins and minerals that you need. However, many vital vitamins aren’t checked in these routine exams. They are overlooked and may have to be specifically asked about to get information from your primary care physician.

By requesting specific vitamin tests, you can assess any deficiencies and take the necessary steps to improve your health. More importantly, some of these vitamins are harder to come by if you follow a plant-based diet. So, it is even more important for you to be on top of your health. Below are 20 vitamins to request during your annual physical exam and why they are critical.

1. Vitamin A

This essential vitamin supports healthy vision, skin, and immune function. It also helps for healthy teeth and bones! Typically, it is found in animal liver and whole milk, so this one is essential to ask about if you are vegan.

2. Vitamin B1

Deficiencies in vitamin B1 can result in heart, nerve, and brain problems. If a deficiency occurs and is not treated, it can end in heart failure. Typical initial symptoms include irritability and difficulties with short-term memory. A B1 deficiency can occur if your diet is high in rice and processed grain. Many of the richest sources of this vitamin are found in animal products. 

3. Vitamin B2

Also known as riboflavin, this vitamin is crucial for energy production, and many other metabolic processes. Many people get their B2 from meat, but it can be found in a variety of plant-based products including avocados, mushrooms, almonds, and soybeans. Unfortunately, these only provide a small amount of B2 so it is important to get tested to make sure your levels are up to par. 

4. Vitamin B3

This vitamin is vital to maintain skin health, turn nutrients into energy, and it also helps lower cholesterol. Typically, it is found in both animal and plant products like nuts, legumes, or bananas. 

5. Vitamin B5

Pantothenic acid or vitamin B5 is important for the production of red blood cells, as well as hormone and cholesterol synthesis. B5 also converts carbohydrates into fuel. While the best sources of this vitamin are plant-based, you must follow a well-rounded diet to have proper levels in your body. 

6. Vitamin B6

Pyridoxine or vitamin B6 is necessary for metabolic processes, brain development and function, and the formation of red blood cells. It is found in a mixture of plant-based and animal-based products. Ensure that you are eating nutritional yeast and fresh veggies. If not, definitely get your levels checked by a doctor. 

7. Vitamin B12

This essential vitamin helps maintain the nervous system and blood cells. The only reliable sources of B12 for vegans are foods fortified with the vitamin and nutritional yeast. 

8. Vitamin C

This antioxidant vitamin is vital for the immune system, wound healing, tissue repair, and the absorption of iron. Vitamin C cannot be stored in the body like other vitamins, so adults need 40 milligrams per day. Luckily, it can be found in many fresh fruits and vegetables. But, if your plant-based diet consists of a lot of processed food you may be lacking in vitamin C. 

9. Vitamin D

This vitamin helps absorb calcium, which is essential for strong bones and teeth. It is naturally present in only a few foods — most of which are animal-based. However, it can be absorbed from the sun and found in fortified plant milks. This vitamin can be difficult to find, even for those on a carnivorous diet so it is imperative to get your levels checked by a medical professional. 

10. Vitamin E

This antioxidant vitamin is beneficial for skin health, reducing inflammation, and protecting against oxidative stress. If you eat a lot of whole foods, then this vitamin should be easy for you to come by!

11. Vitamin K

This vitamin is essential for the blood to clot, reducing the risk of excessive bleeding. It can typically be found in leafy green vegetables, vegetable oils, and cereal grains. To ensure you have enough of this important vitamin, supplements are available. 

12. Folate

This vitamin is necessary for DNA health, red blood cell production, and infant brain development. Many people get this vitamin from eating eggs or fish, but if you are vegan you may be getting enough from beans, peanuts, and fruit. 

13. Biotin

Biotin is important for healthy skin, nails, and hair. Found mostly in eggs and milk, this vitamin can sometimes be difficult for vegans to source. 

14. Choline

This nutrient is important for liver function, brain development, and memory. Primarily found in meat, poultry, fish, dairy, and eggs it can prove challenging for some vegans to source. However, if you eat potatoes, beans, nuts, and whole grains you may be in the clear. Check with your doctor to make sure!

15. Inositol

This vitamin is associated with maintaining brain health and helps regulate insulin and blood sugar levels. It can be found in fresh fruit, grains, and nuts. However, if you are eating frozen fruit then the levels of this essential nutrient may be lacking. 

16. Coenzyme Q10

This nutrient is necessary for the production of energy in cells and supports heart health. Your body naturally produces this, but it can be found in meat, fish, and nuts. Also, this decreases as you age. 

17. Zinc

This nutrient supports the immune system, skin health, metabolism, and wound healing. If you lead a vegan lifestyle it may be difficult to source this because it is primarily ingested through animal products. 

18. Magnesium

This mineral is important for heart health, bones, muscle, and nerve function, and blood pressure regulation. It is easy to get enough on a vegan diet alone. But, if you eat many processed foods you may need to ask your doctor about your magnesium levels.

19. Copper

Copper deficiencies can lead to anemia and bone and joint problems. A healthy vegan diet should cover all of your copper bases!

20. Selenium

This antioxidant mineral supports the immune system, and thyroid function, and may help prevent certain cancers. It is found mostly in soil, so the most important factor is knowing where your food comes from and if it is high in selenium.

Requesting these 20 vitamin tests during your annual physical exam can help determine any deficiencies that you may have. From here, you can make necessary lifestyle changes while still having a plant-based diet. It is essential to take your health into your own hands and ensure that your body has all the nutrients you need to thrive.

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• The Importance of B Vitamins for Your Health and The Best Plant-Based Sources to Eat
• 15 Vegan Multivitamins to Supplement Your Plant-Based Diet
• The Top Things to Look for When Choosing a Vitamin B12 Supplement

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