Really? What do you mean in particular?
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Really? What do you mean in particular?
They seem to be pushing an agenda by also advertising products like most research.
All research has an agenda.
I look at heathy groups of people and try and mimic some of their dietry foods that I think may be relating to good health.
The Mediteranian diet is showing a 40% reduction in alzheimers and dementic compared to other cultures. This is believed to be due to the consumption of olive oil (Inexpensive and performing as well as other sources).
OK
I am soooo lost and confused. I was taking a multi vitamin and mineral supplement but some of your posts have scared me and I have stopped but I don't know what I should be taking if anything. My diet is OK but could be better. I am worried about the Omega thing but completely confused re DHA, EPA, ALA etc.
Can anyone help?
Thank you
Monday xx
Monday -- What is in your multivite -- or what is the name of your multivite -- I can look it up and see how it is. I don't mean to scare or alarm anyone, but we have been given misinformation that multivites are perfectly safe and harmless things to take. It is good to at least be informed about the possible consequences of taking in multivites.
Treehugga -- I'll respond to you when I have a bit more time -- hopefully in a few minutes.
Best,
Josh
Treehugga -- I think your concerns are clearly valid and important. It is always critical to consider the source of any study, since that will often determine the outcome of the study. You don't have to look further than global warming to know that various greenhouse gas producing industries fund studies to put into question the established science that human activity is increasing and likely causing the global warming phenomenon.
That being said, I think one of the links I put in an earlier message was very interesting. It was a paper put together by the Flax Counsel of Canada. Considering manufacturers of flax would have a vested interest in selling their product, and considering flax is generally considered to be one of the best sources of omega 3's in the vegetarian diet, one would expect them to cite science in favor of using flax rather than preformed dha (from fish or algae or whatever). Yet, they cite to two studies and conclude the conversion rate ranges of omega 3 to dha range from .2% to 8% (look at page 2 -- Efficiency of conversion of ALA).
http://www.flaxcouncil.ca/english/pd...abolism_R2.pdf
This source (which should be as unbiased as it gets), quotes far lower conversion rates than do the innvista and intensivenutrition links you posted. I have never seen conversion rates like those discussed before, and if even the flax council of canada disagrees, I think there is good reason to question the studies posted on those sites.
And again, a study like this one, http://www.ncbi.nlm.nih.gov/entrez/q...975&query_hl=1
which shows vegan and vegetarians have lower levels of DHA than meat-eaters -- is just kind of what it is. The question may be does that matter for terms of health. And that may be one that is not sufficiently answered yet.
What we do know for sure is that DHA is critical to health in that it comprises much of the fatty tissue in the brain, it has been shown in studies to be important for heart health, lowering cholesterol, lowering inflammation levels in the body etc.
We also know studies have shown that in populations that already have sufficiently high blood levels of DHA, extra DHA does not offer much in the way of further protection from disease (namely, heart disease).
What is a bit less clear is how supplemental DHA affects those people who have lower levels of DHA in their blood (aka many vegans).
Here is one vegan nutritionists take on the situation:
http://www.vegfamily.com/brenda-davis/tip11.htm
Here is a vegan website's take on dha:
http://www.veganhealth.org/articles/dha
In the end, I'm not sure the studies are done adequately to fully answer this question. I am of the belief that higher DHA levels are optimal for vegans, and I think to be safe it is better to get the preformed DHA from liquid from algae. PArticularly since I don't think the options of taking flax or hemp oil are nutritious, and are basically just as expensive as the DHA supplement.
And, I do disagree wholeheartedly with the statement that olive oil is the reason for the success in the Mediterranean diet. Instead, I believe the mediterranean diet has been shown to be healthy IN SPITE OF the fact it is high in olive oil. Many years back, Mediterraneans ate large quantities of fruits, vegetables, legumes, and whole grains. They also stayed physically active. Accordingly, they were healthy. As Americans went to study this diet, they latched on to one food (which is what we always do) as the superfood that is to be credited with health. Unfortunately, though, as the Mediterraneans have decreased their intake of fruits, veggies, legumes, and whole grains (and physical fitness) and are replacing them with more animal foods and less physical activity, studies show their longevity is decreasing and they are having a higher percentage of western diseases (e.g. heart attacks, cancer etc). Yet, their olive oil intake has not decreased over this time. That has been the one constant.
So, from this information, I think it is safe to believe that because the Mediterranean diet used to be sufficiently healthy, they used to get away with an unhealthy food like olive oil. But now that they are living less healthy, the olive oil is not saving them from earlier death and disease.
Best,
Josh
Hi Josh,
I had been considering reducing my grains for a long time and now have done so, thanks. I feel much healthier and I feel better about my food choices. It is harder to make unhealthy choices when you have almost eliminated grains. Also as with any food reduction, it is easier for me to see how my throat swells and produces mucous when I eat wheat.
One thing though, I am gaining weight, have you experienced this? I'm sure it would be an easy thing to fix by increasing my vegetable intake(decreasing seeds), I am just curious of your experience.
Hi again, Josh, I have just read your most recent post. In it you say vegans and vegetarians have lower levels of DHA than meat eaters. Then you said 'What we do know for sure is that DHA is critical to health, important for heart health, lowering cholesterol etc'. end of quote. If this is the case why then do quite a substantial amount of meat eaters suffer from heart disease and high cholesterol?
The high levels of DHA is obviously not protecting them, so maybe we don't need as high a level as is thought. It is generally the case that a vegan diet is by far the healthier, so maybe the levels of DHA that vegans have is the healthy level.
Haniska -- Good for you, and I'm glad that you are feeling better with less grains. First, are you at your ideal weight, or do you have weight to lose? Second, what are you replacing the grains with (is it seeds like you hinted at)? Obviously, it depends what you are replacing the grains with -- with my usual advice, people tend to lose a good deal of weight when they come off grains, but that is because they are replacing the grains with foods of higher nutrient density per calorie like veggies, fruits and legumes. If seeds and nuts are the replacement, than you are likely adding in more calories to your diet than you had with the grains. While the nuts and seeds are healthier choices in general, gaining weight is not healthier (unless you need to gain weight)
Sandra -- It does get confusing doesn't it? It is always important to remember that like anything, there is not one vitamin or nutrient that will solve all problems. Yes, DHA is good for the heart but there are many other factors that are far more important for the general person. For instance, intake of saturated fat and animal protein (and low levels of protective nutrients found in fruits and veggies) are far more important important risk factors for heart attack. As are body weight and body composition (e.g. fat levels in the body and where one stores fat (belly fat being the most dangerous)).
So, while the meat eaters have healthier levels of DHA which are likely protecting their heart to some degree, they have so many other factors that put them at high risk, you wouldn't expect the DHA to protect them very well. Instead, you would expect high levels of heart disease which is exactly what we do in fact see.
But in vegans, who likely have few other risk factors, but do have lower DHA levels, you can expect the addition of DHA to offer additional protection and health.
Does that make sense?
Best,
Josh
Yes, so I would think that because we are putting less strain generally on our bodies than meat eaters we can do with a lot less DHA than they have. To be honest I think our bodies have a body clock and when your times up it's up! I think the part our diet and lifestyle plays is small [unless your talking extremes, overweight or underweight].
Sandra -- That is certainly an argument that can be made (e.g. the argument that vegans put less strain so therefore need less dha). The verdict is out, but I tend not to agree completely with it. I believe, rightly or wrongly, that those with lower levels of DHA are at greater risk for various conditions (including but limited to depression, heart issues, alzheimer's, allergies). And women who are pregnant have greater risk of post-partum depression with low levels of DHA. Kids with low levels are at greater rish of ADHD, dyslexia and significantly reduced brain development. I don't think we should assume that because vegans are healthier in general, that every nutrient we are lower in is healthy to be lower in. For instance, it has been shown in many studies now that we have a tendency to be low in vitamin D, but it is healthier to have higher blood levels of Vitamin D (same is true for B-12).
And, there have also been many studies now showing that we can live far longer than people are currently, and with great vibrance and health. Our genetic issues never have to come to fruition if we eat very healthfully and and stay fit and skinny. I believe the average person should live well into their nineties (at least) and still be sharp, healthy and active. That is simply not happening today, except as the exception to the rule.
Best,
Josh
Very interesting Josh, but are these studies done on vegans or meat eaters?
Sorry, Sandra, the studies I was referring to were not properly described in that last post. When I said studies, I meant studies showing that genetic predispositions can be prevented from occuring by food choices (e.g. cruciferous veggies are fabulous at preventing cancer even if someone has a genetic predisposition towards breast cancer).
But, studies show vegans live anywhere from 3 to 6 years on up to 10 years longer than meat eaters. Here is one analysis of this:
http://www.ajcn.org/cgi/content/full/78/3/526S
But, while I believe vegan diets tend to be more healthful than meat-eating diets, I also believe that people eating the healthiest form of vegan diet should be living far longer than the average vegan. Many vegans survive on almost no veggies or fruits or legumes, and instead eat refined foods and grains. So, I believe that when you take the subgroup of vegans who eat the healthiest, you would notice they live far longer and with less disease than the rest of the vegans. Of course, I have never seen a study directly on this point though. This is more from my observations.
Best,
Josh
Hi again,
I tend to use seeds as a catch-all phrase for grains, legume, nuts and "seeds". That said, I have replaced my grains with all of these things and also root vegetables. I think now the the weight I gained is possibly from my hurting my back, but for arguments sake, I am 5 5 and 125 lbs (usually) and 129 since dropping the grains And hurting my back. I am too thin in my arms/hands, feet, chest and back, and too thick in my stomach, and, one would say I'm too thick in the hips and thighs. I'm what they call skinny fat. If I lose any weight I lose it from my hands, feet, chest and back. It's very odd.
Besides the weight I have a more pressing question. I suffer from cold sores. I had them under control until I started eating nuts. I think nuts are very healthy and I would like to eat a high level of them without breaking out. Do you know the appropiate ratio of nuts to beans?
Hi Josh
It's this one here:
http://www.healthspan.co.uk/shop/product.aspx?Id=MV-V
I really appreciate your help as I am feeling a bit lost.
Monday x
Monday -- I have serious reservations about the supplement you are/were taking. First, do you have low blood levels of iron. Because if you don't, you should NEVER be taking synthetic iron. It is very unhealthy and should only be taken when your blood levels show you should be taking it. Second, it has isolated beta carotene which has been shown to decrease absorption of other disease fighting carotenoids like lycopene, lutein etc.
In fact, here is an excerpt from Dr. Fuhrman's website (an MD and health authority):
"In Finnish trials, those using beta-carotene supplements failed to prevent lung cancer, and there was actually an increase in cancer in those who took the supplement. 2 This study was halted when the physician researchers discovered the death rate from lung cancer was 28 percent higher among participants who had taken the high amounts of beta-carotene and vitamin A. Furthermore, the death rate from heart disease was 17 percent higher in those who had taken the supplements compared to those just given a placebo. 3 Another recent study showed similar results, correlating beta-carotene supplementation with an increased occurrence of prostate cancer. As a result of these European studies, as well as similar studies conducted here in the United States, 4 articles in the Journal of the National Cancer Institute, 5 the Lancet, 6 and the New England Journal of Medicine all advise people to stop taking beta-carotene supplements."
On top of this, the other supplemental ingredients are cheap and in my opinion suboptimal (e.g. calcium carbonate, alpha tocopherol, magnesium oxide, zinc oxide etc.)
Plus, in many places in the ingredients it lists the synthetic form of vitamin E.
I have to say, this is a weak supplement overall. But, remember, I am picky -- so picky that I eventually decided to make my own supplement rather than continue to take the garbage that was out there.
But, in any supplement you take, you should avoid the things I pointed out above.
If you have more questions, please ask! I'd love to help!
Best,
Josh
Haniska -- It actually is not weird to me that you lose weight in the way you do. Most people lose belly fat last. The body will burn fat in its genetically predetermined way -- and with people who have belly fat -- it comes off last. It is healthiest obviously to not have the belly fat since it is the most biologically active fat (meaning it produces hormones, inflammatory agents etc. which contribute most to heart disease, metabolic syndrome, diabetes etc.)
Root veggies are certainly healthier than the grains. I would suggest replacing the grains with green veggies, fruits, legumes, some starchy veggies if you wish like the root veggies, and maybe a little nuts and seeds. That should get rid of the extra few pounds. If weight continues to be an issue, focus more on the raw and non-starchy veggies, legumes and fresh juicy fruits.
I don't know of any magical ratio between nuts and beans. My suggestion would be to cut the nuts out for now and replace those with seeds. Use sunflower, pumpkin, sesame (unhulled), pine nuts etc. These should all be raw. If you are eating roasted rather than raw nuts, that can cause a problem as well. I'm sure you know this, but many people with this condition swear by taking l-lysine away from foods.
Best,
Josh
Hi Josh
OK - I have stopped taking my multi vits. But don't know what to do now. Do you think I need a supplement and can you advise a good one if so. Unfortunatley my husband has just had a huge tax bill so we are having to budget very strictly so i can't spend much money at the moment. Do you think we'd be OK without supplements? What about the DHA thing, can you recommend a good supplement - I do suffer from depression so wonder if something like this might help.
Thank you
Monday x
No, as a vegan I think you should supplement.
My supplement is the best out there, but is not the cheapest. It is $40 for a month's supply. All information can be found here: http://www.organichealthandbeauty.co..._p_140-81.html
If you want a cheaper option, which certainly does not have all the same benefits or strengths, but is at least has no harmful ingredients and will be reasonably sufficient to get the job done, I would recommend Gentle Care ($29.95 for three month supply) from this link:
http://drfuhrman.com/shop/GCF.aspx
DHA should be bought from this link:
http://drfuhrman.com/shop/DHA.aspx
He is the only I know who stores everything properly.
Hope this is helpful.
Best,
Josh
I have read plenty of articles about ground Flax being a brillant source of Omega 3/DHA. I have a tablespoon a day and feel great, I feel better since I've started taking Flax, I really do :>
Thanks Josh, I live in the UK so I don't if there is anything available in the UK as I would imagine shipping costs to the UK would be pretty bad.
Thanks
Monday x
Monday -- Well, at least when you look now within the UK, look for supplements that do not have iron, preformed vitamin A or isolated beta-carotene. Make sure they do have b-12 and probably 400 to 800 iu's of d. If you find something, you can always send me a link and I can give you my thoughts on it as well.
Best,
Josh
Thanks, I will have a look.
I appreciate your help.
Monday x
Monday I've just started using this suppliment from the Vegan Society http://www.vegansociety.com/catalog/...roducts_id=239 Josh can prob tell you better than me if it's good, it's very reasonable so I hope it is good.
I'm also on the look out for a good quality DHA as I have ME/CFS and definately need the brain power, the one I use atm is ok and I do notice a difference but I'd like to find out where I could get a really good quality one to see if it helps.
Hi Feral. It seems ok as far as it goes. I can't see what forms of each vitamin and mineral they are using, so I can't attest to the quality. I'd like to see a broader range of nutrients, including other b vitamins, zinc, calcium, magnesium, etc. But, from the looks of it, at least it does not have any of the harmful ingredients in it.
Best,
Josh
Hi Josh,
It's not so much that the belly fat's stubbornness is bothersome, it's that I get Painfully thin everywhere else so that eventually I stop dieting.
My main "nut" intake since letting go of grains has actually been sunflower seeds. My concern is that if I cut back on nuts/seeds I would lose my balanced protein source of methionine and cysteine. I know that legumes contain these amino acids as well but.. Is there a problem with getting too many amino acids of a certain type? I wondered this before. I wanted to cut out grains(wasn't clear that nuts had the same amino's at the time). but I was concerned of losing out on these amino's or overdosing on others if I just ate beans). I think I know what you mean about the l-lysine, but I would like to clarify. Do you mean I should increase my lysine intake?
Back on topic> Check this out:
A study on elderly Japanese patients demonstrated that blood levels of the omega-3 fatty acids EPA and DHA increase after prolonged consumption of ALA from a plant-based oil. The change is slow and requires about 10 months of supplementation. However, the result of the study suggests that supplementation with ALA from flax oil may to some degree have the same beneficial role as supplementation with fish oil. This news may be particularly interesting to people following a vegetarian diet or for those who do not eat fish products. [Journal of Nutrition Science Viturminol, December 1999]
http://www.diagnose-me.com/treat/T408829.html
Haniska -- Perhaps putting a little muscle on your frame would help with skinny all over component. I don't know if you are muscular or not, but that tends to help overcome being overly skinny.
So you are saying the sunflower seeds caused you to break out in cold sores? That would be interesting. I have usually heard nuts can be triggers, but seeds are fairly safe. Let me know the answer to this one.
When I say l-lysine, I mean going to buy it in supplemental form. MAny people notice fabulous results with this. Take it up to four times a day when you have outbreaks, and once or twice a day otherwise. Best to take it two hours before or after food I think. You can also use an lysine cream on the cold sore itself.
I am not overly concerned with overdosing on certain aminos versus others. If you are getting a balanced diet, you will be getting all the protein you need. If nuts AND seeds are bothering you, use avocados for now.
With regard to the study you point to, I'm sure it is accurate. I am not saying Flax oil or the like doesn't help to raise DHA levels -- for most people it does. I am saying: (1) not everyone can convert ALA to DHA; (2) Most vegans have lower DHA levels than meat-eaters, even if they do supplement with flax oil or the like; and (3) Flax oil is not a nutrient dense food. For those reasons, why not just supplement with the vegan DHA?
Best,
Josh
Josh,
I have been working on the muscle but it can be hard as I have a suspected connective tissue disorder.
The problem with nuts And seeds is that they contain high levels of arginine(chocolate and peanuts are the worst), l-lysine counteracts this. There is no reason for me to think you would know about this, I just thought perchance you did. I do take lysine when I break out but as I said I hadn't been having any problems recently. Knowing this myself, I am hoping the main component behind protein combining is that you can't just eat bread or seeds, you have to eat beans to get lysine. I don't know if there are any problematic amino's in beans so I am going to give it a shot. Also, I figure it may be beneficial as I would not be getting a lot of omega 6 fatty acids canceling out my omega 3's. AND, hehe, it is kind of exciting to go back to my fat-free roots. Oh, and I ordered some vegan dha last night.
Wish me luck and I'll keep you posted.
Haniska
p.s. I don't know if it is because I have been out of work (ie. away from the sun and various chemicals) but since dropping grains my eczema has disappeared!
Haniska -- Please keep me updated. I'm curious how it goes. I'm glad about the eczema too!
Best,
Josh
Josh or anyone,
What's your take on being an inconsistent eater? I tend to eat inconsistently-not getting the same types of foods in me every week, Sometimes I'll eat nuts every day for a month, then go a couple weeks without them. Sometimes I eat broccoli or carrots 4 times a week, then sometimes not at all for a few weeks. When you read studies and nutritional books, they all recommend getting all the necessary nutrients an a daily or weekly basis. I find that goes a little bit against mother nature since most foods grow in different seasons. Do you think this is for "optimal" health or does it really matter? I even take my supplements inconsistently. I'll double up some days and skip on others.
I'm the same way with food, and sometimes the thought of taking a supplement makes me nauseous, so I skip it. I figure that I am storing up minerals and fat soluble vitamins, not so sure about the water soluble ones though :confused:
Vagetarian -- It's a good question you pose. It certainly would seem that eating locally grown produce in season is the best way to go from a naturalistic point of view. And, to a large extent, I agree with this philosophy. But, it is important to get a varied diet almost every day. This would include some veggies, fruits, legumes, nut/seeds/avocado everyday. Now, it is healthy to vary the foods within those groups each day so as to get a wide variety, but it is still best to get something within each group everyday (or at least every other day). The only reason to eat not locally grown foods is to vary the diet, and get even more nutrient dense foods (e.g. pomagranate, blueberries, raspberries, kale or whatever else you may not be able to get locally).
So I like eating locally grown foods while adding in other very healthy foods grown elsewhere if they are not grown locally. And, it is important to eat the whole variety of foods (although within the veggie category it doesn't have to be brocolli or carrots more than once every few weeks if you are also eating other veggies like kale, collards, rapini, spinach, chard, romaine, mache, purslane, zucchini etc.) every day if possible.
Best,
Josh
You keep posting links to Dr. Fuhrmans online shop, j&k, and dr. Fuhrman says that...:Quote:
j&k
[My emphasis]Quote:
...many vegetarians may not have ideal levels of all essential fatty acids. Fish supply two non-essential fatty acids (EPA and DHA) that have been shown to have beneficial effects, offering protection against both heart disease and aging of the brain. To assure that vegetarians get sufficient levels of these omega-3 fats, people on vegetarian diets need to consume foods such as flax seeds, hemp seeds, and walnuts on a regular basis. The body can then manufacture the longer chain fats typically found in fish.
Some individuals may still not have optimal levels of long chain omega-3 fats, even with the consumption of a well designed vegetarian diet utilizing these seeds and nuts, therefore I recommend vegetarians and those not eating fish regularly consume a DHA supplement.
"To assure that vegetarians get sufficient levels of these omega-3 fats, people on vegetarian diets need to consume foods such as flax seeds, hemp seeds, and walnuts on a regular basis" makes sense, but since he also thinks this makes sense, and also writes that "Some individuals may still not have optimal levels of long chain omega-3 fats", isn't the interesting part to find out why some vegans have optimal DHA levels without taking supplements, while others have?
I read that the young, the elderly and those with neurological disorders are at risk of poor conversion. Someone correct me if I am wrong.Quote:
Korn
Thanks. Where did you read this, and what was the explanation for that?
It's in the book "Becoming Vegan" by Vesanto Melina and Brenda Davies. They say that infants (not the young, my mistake), the elderly, those with diabetes and those with neurological disorders are at risk of poor conversion. No explanation is given though, sadly. I'm curious though; suffering from epilepsy, I fall into the latter category. I asked my doctor (a nutritionist) but didn't give me an answer.
There's some information about how to deal with poor conversion at Food for Life's site:
More here:Quote:
Include good sources of the nutrients which aid essential fat conversion – zinc, magnesium, calcium, biotin and vitamins B6, B3 and C.
Avoid things which inhibit conversion; alcohol, saturated and trans fats (from animal foods and processed foods), smoking, caffeine, viral infections, stress and excess intake of vitamin A and copper.
Balance your intake of omega 3 and 6 fatty acids. Due to the widespread use of sunflower oil in food manufacturing we tend to have a much greater intake of omega 6 to 3 fats in our diets. This imbalance can lead to the conversion enzymes getting used up for omega 6, restricting omega 3 conversion. The ideal balance is around 3 to 4 parts omega 6 to one of 3.
[...]
Some people may have less of the conversion enzymes and may need to be strict with the above nutrient supporters and inhibitors. These people include those with atopic allergies (asthma, eczema and hay fever which run in the family) and those with diabetics.
Plant based sources of vegan & vegetarian DHA / EPA & Essential Fats
Udo Erasmos (yes, the Udo's Choice-Udo) writes about conversion at his own site, here.
Some other vegan DHA products:
Omega-Zen-3 by NuTru
Neurogen DHA by Genestra
Vegan-Vegetarian Omega-3 DHA by Deva
This thread about DHA has got me really worried! I don't eat much at the best of times [never have] so having to make sure I get all these different nutrients is like a nightmare for me. Plus my mother suffered from Pernicious anaemia and had to have injections of vit B12, so I'm worried incase it can be inheirited. I was at the doctor on Monday and had blood taken to be tested for B12, iron and kidney function, so I'm really worried now waiting for the results. I have been taking Vertese omega 3+6+9 oils in capsule form so I hope this will help. I feel really well since I've been vegan, my stomach problems and migraines have all vanished, it's just I have been having cramps in my feet and legs and that's why I visited the doctor. Does anyone know if they could have anything to do with DHA levels?
If it helps, Sandra, there are hundreds of millions of meat eaters, vegans, and lacto-vegetarians who never eat fish, fish oil or other DHA/EPA supplements, so instead of worrying, why not take an essential fatty acid test first, and worry, if necessary, afterwards? :)
I don't know if I'm being tested for essential fatty acid, he said he's doing a full blood picture, do you think it would be included in that? I know I should have asked when I was there but my head was still reeling from the fact that he said I should eat 'red meat'!
Korn -- The truth about DHA levels in vegans is that the scientists really are unsure why certain people have a tougher time than others converting it. Fiamma mentioned some of the theories out there.
Another important theory that makes goods sense is that because we evolved eating high quantities of preformed DHA, our bodies have become ill-equipped to convert ALA to DHA efficiently. Of course, some people are better than others, and some are completely unable to convert.
The following article explains the theory:
http://jn.nutrition.org/cgi/content/full/134/1/183
Further, I do not think people should be focusing on balancing omega 3's and omega 6's. Instead, they should solely focus on getting omega 3's. People eat enough omega 6's no matter what, and by focusing on a balance, people may actually seek out omega 6's, which is problematic.
Sandra -- Don't worry so much. If your B-12 levels are low, dietary supplementation will bring your levels up very quickly. And, no, general blood work will not tell you about essential fatty acid composition. Foot and leg cramps would not be caused by DHA defiency most likely. But, Vitamin D deficiency could cause that (one possiblity at least). OThers claim magnesium and/or calcium deficiency can cause this.
Best,
Josh