Low ferritin (8 µg/L) and vitamin D (18 ng/mL) account for most of the 39-point gap from 100.
Two markers — ferritin and vitamin D — explain most of what you feel day to day: fatigue, slow recovery, low mood in winter. Your B12 and glucose are healthy, which means your body is in a good position to absorb and use the right nutrition quickly. The plan below targets these two deficiencies simultaneously using foods you can find in any Dutch supermarket.
Where each element acts in your body
Where each element from your results acts in the body.
430 pg/mL — Your B12 is well within range and supports healthy nerve function and red blood cell formation. Continue with your current diet to maintain this level.
8 µg/L — At 8 µg/L your iron stores are critically low. This directly explains persistent fatigue, difficulty concentrating after lunch, and the feeling of being cold when others are not. Your muscles and brain are not getting enough oxygen-carrying capacity.
18 ng/mL — At 18 ng/mL you are in the deficient range. In the Netherlands, sunlight between October and April is too weak to produce vitamin D — you need dietary sources year-round. Low D impairs calcium absorption, immune response, and mood regulation.
What needs attention now
At 8 µg/L your iron stores are critically low. This directly explains persistent fatigue, difficulty concentrating after lunch, and the feeling of being cold when others are not. Your muscles and brain are not getting enough oxygen-carrying capacity.
At 18 ng/mL you are in the deficient range. In the Netherlands, sunlight between October and April is too weak to produce vitamin D — you need dietary sources year-round. Low D impairs calcium absorption, immune response, and mood regulation.
Your B12 is well within range and supports healthy nerve function and red blood cell formation. Continue with your current diet to maintain this level.
Fasting glucose is healthy. This means your body processes carbohydrates efficiently — an asset when rebuilding iron stores, since stable glucose keeps energy steady throughout the day.
Practical recommendations
The richest source of haem iron available in Dutch supermarkets — directly addresses ferritin of 8 µg/L. Also provides vitamin D and B12.
Once a week, 100 g pan-fried with onion↗Delivers vitamin D (200 IU per 100 g) and haem iron simultaneously — two deficiencies in one tin. Cheap and available year-round at Albert Heijn.
2–3× per week on roggebrood↗High in non-haem iron (8 mg per 100 g). Pair with vitamin C foods (tomato, bell pepper) to double absorption.
Daily, a small handful in yoghurt or salad↗Provides non-haem iron and folate. Lightly wilting it (not boiling) preserves more iron than raw. Add lemon juice to boost absorption.
4× per week as a side or in a stamppot↗Dutch supermarket milk (AH, Jumbo) is fortified with D3. Two glasses per day contribute ~200 IU and support calcium uptake alongside iron recovery.
2 glasses daily, with breakfast and lunch↗Tailored to foods available in the Netherlands
Small daily actions that compound
Non-haem iron (from plant foods) absorbs up to 3× better with vitamin C. Squeeze lemon on spinach, eat bell pepper with lentils, or drink orange juice with meals containing iron-rich foods.
Tannins in tea and polyphenols in coffee can reduce iron absorption by 50–90%. Wait at least 1 hour after an iron-rich meal before drinking either.
Between May and September, 15–20 minutes of midday sun on arms and face can produce meaningful vitamin D. In winter this is insufficient in the Netherlands — rely on food sources and consider a D3 supplement with your GP's guidance.
Book a follow-up blood test after 12 weeks of consistent dietary changes. Ferritin typically rises 10–15 µg/L per month with haem-iron-rich eating. Tracking the number keeps you motivated.
Upload your blood test and get a personalised plan — just like Anna's, but built around your specific markers.
This report is for educational and informational purposes only. It is not a medical diagnosis, prescription, or substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or supplement regimen.
