GBerardi:
I understand the frustration of wanting to eat as natural as possible. But, there are certain realities in this day and age. The only reliable food sources of B-12 are extremely polluted and unhealthy foods. Accordingly, since we are washing our produce so carefully now, the most natural way does indeed seem to be taking a pure supplement (as opposed to feeding the animal the supplement, then eating the animal).
With respect to DHA, yes most people can convert an adequate amount of the omega 3's in ground flax seed and raw walnuts into DHA. Be aware though that some portion of the population is unable to do this sufficiently to have ideal DHA status. Vegans in general tend to have lower levels of DHA, likely because they don't adequately focus on this nutrient. I do not recommend extracted oils, even flax or hemp are too concentrated and can easily go rancid.
And yes, the only two nutrients you can't find in the vegan diet are b-12 and D.
Best,
Joey
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