it definitely can be hard not to stress. and it's a catch 22 because stress actually depletes nutrients. ridiculous!
as for these results, great turnaround time. and yay you're speaking my language units-wise ;)
b12 can go higher. i mentioned the unscientific 370 cutoff - i actually aim for 500 personally which is above and beyond in pmol/l but won't do any harm. for that one you can get your feesh on http://www.whfoods.com/genpage.php?tnam ... #foodchart
or if you plan to use supplements please use a b complex. nature doesn't do nutrients in isolation right?
ferritin can go to 80 but don't throw an iron supplement at that picture without managing for its effects on other essentials like zinc. you can add vitamin C foods like red bell pepper to help absorb iron from plant foods, cook in cast iron, store an 'iron fish' in any flour container you might be in the habit of using, etc etc. not to mention greens n beans
http://www.whfoods.com/genpage.php?tnam ... #foodchart
and in the animal products dept, looks like steak and kidney pie. with a side of caviar?? lol.
USDA Food Composition Databases https://bit.ly/2khW5mw
would you happen to be a shellfish fan? if so i can link you to a chowder recipe that is just chock full of dietary iron and zinc that you can use to boost without worrying about interactions/consequences the way we need to when using supplements.
if you do go with an iron supplement, do be sure to balance it with zinc. that's a different and more detailed convo for another time.
strange but true: i know far less about the main electrolytes than the trace elements. Na and K just don't tend to come up that often in ms land. i don't know the range for sodium and i feel like that potassium number is okay but could be higher. same for calcium it's not on the radar except in relation to magnesium and vit d3 and it's more about whether it's too high - hypercalcemia bad.
low d3 in spite of sun time can be a few things. it's suggestive of low essential cofactors particularly magnesium. a pretty typical problem. a friend and i also got some direct experience recently on the effects of body size on d3 dose response. we both found out our levels were crap around the same time although we were investigating for different reasons. we both did a standard 500,000 IU regimen nominally to boost levels by 50 nmol/l. we did 50k per day (always taken with magnesium) for 10 days. our results varied to match differing results seen in research depending on body size. in the study the normal weight group achieved a 50 nmol level increase. the overweight group's levels went up by 40 (like me) and the obese group's levels went up by 30 (like my friend). i did a second round, plus i was pushing hard with the magnesium and other cofactors as well, and at last test i had got my d3 up to 166 nmol/l which was beyond what i was aiming for, so mission accomplished
considering i am not a parent and not a pro i have a weird amount of xp with women's nutrition associated w fertility. you've seen cristin's tangentially related story. there are some other old posts kicking around on here documenting one member's long slow progress and multiple miscarriages (i think FIVE) to finally meet with success. i also had a supervisor at work a long time ago now, who took some nutritional advice from me and was pregnant in 6 weeks having tried and failed for the 2 years prior.
if you don't mind i would like to hear more about your use of prenatal and postnatal/lactation multis during and after your last three pregnancies. especially given your sad loss as you work on a fourth.
if you can surprise me at some point with serum zinc (i'll take plasma zinc if that's what's available - as long as i know for sure which test was run!) and serum magnesium levels that would be great
you want to know the zinc largely so you know how careful you need to be with any iron inputs. and you want the magnesium info because of the interaction with d3. i bet you could just add mag and watch the d3 level rise on its own; they've shown that effect in research.
and as for mag foods, go green. look at this cute little mg hiding out in the chlorophyll
you can also take epsom salt baths. the magnesium sulfate will get into you for sure. mag is good for all kinds of things, including stress. this past year my friend used epsom salt baths to fight the bone pain from her chemo and it worked. we knew it was sucking her mag status dry because they monitored it in the hospital and would add mag to her iv if it went below something ridiculous like 0.50 mmol/l (i aim for more like 1.1!!). she would be in agony at night and she actually wasn't allowed to do oral supplements, but the epsom salts baths did the trick to let her at least fall asleep at night.
all kinds of healthful steps you can take. let me know if you want that chowder recipe!