I know it's often my answer to everything, but have you been eating liver? Liver covers ALL your b vitamins, zinc, copper, iron - all in bioavailable forms. Trying to build tissue or grow hair? Liver gives you ALL the building blocks - as long as your body is running normally. It can also have a lot of iodine which may or may not help, depending on what your thyroid is or isn't doing. But if you aren't eating about a pound of liver a week, definitely get on it. You owe it to yourself.
Steak, eggs, potatoes - fruits, nuts, berries and forage. Coconut milk and potent herbs and spices. Tea instead of coffee now and teeny amounts of kelp daily. Let's see how this does! Not really had dairy much, and gut seems better for it.