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Vitamin b12 supplements

Discussion in 'General' started by Bobonthejob, Jul 15, 2018.

  1. Bobonthejob

    Bobonthejob New Member

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    Hi,

    So I did a trial Vegan diet for a month earlier this year and have gone vegetarian since with the aim of vegan but baby steps at the moment....

    Everywhere says I need a B12 supplement but I'm confused by what I've read online, some say 10micro grammes per day but all the tablets are 500+
    Then there is "methyl B12" and I've also seen "3 types of B12" can anyone recommend some supplements or point me in the direction of a trusted source where I can read up?

    Thanks
     
  2. Veganite
    Alienated

    Veganite Super Moderator Staff Member

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    This should give you all the info you need. I use a sublingual spray. B12 is important, but to fall deficient it takes a really long time. There's lots of foods now that are fortified with b12 as well. While it is important, it is not anything to stress too badly over. Dr. Greger has several videos on the subject. I trust his site, and research.

    https://www.youtube.com/user/NutritionFactsOrg/search?query=b12


    Edit: By the way, big welcome to the forum!
     
  3. Lou
    Spooky

    Lou Active Member

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    B12 is over-hyped. Its important but it gets way too much press/attention/column inches.

    The mRDA is 6 micorgrams. That is 0.000006 grams. Although is not available in any plant foods its added to a bunch of foods. Two glasses of soymilk has 100%RDA. Some breakfast cereals, some breads, and some nutritional yeasts have i added, too. Plus it's in every multivitamin. I use DEVA Tiny Tablets. They have 100% of the RDA of B12. And a little bit of everything else. It costs under $2/mo. I think of it as cheap insurance.

    The dosage recommendations are sort of an interesting story. There have been some reports concluding that the mRDA is too low and that whoever it is who makes those recommendations is considering updating the mRDA. And there are rumors from doubling to anything up to 100x. So some of the manufacturers are trying to get a fast start and have already started updating their dosages. There is no real issue with taking too much. And with such a small amount going into each pill it really can increase the costs much.

    But don't lose any sleep over it. It's pretty typical that your doctor tests for B12, you can ask your doc for the results.
     
  4. Bobonthejob

    Bobonthejob New Member

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    I hadn't thought about multivitamins, durrrhhhhh... might just go that route instead

    My friend told me about Dr Greger, I'll have a look through his videos and website

    Thanks to both
     
  5. Lou
    Spooky

    Lou Active Member

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  6. Sho

    Sho Member

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    Yeah I bought b12 methyl jarrow brand and it’s 5000micro grams. It says one pill is 200,000% of my daily value. I still have no idea how often to take it.
     
  7. Alex_M

    Alex_M Member

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  8. Lou
    Spooky

    Lou Active Member

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    I think those high dosage B12s are meant for people who have trouble absorbing b12. The elderly and people with some conditions, don't absorb b12 well.

    Some are meant to take once a week.

    Recent studies seem to indicate that the best way to take B12 is frequently, with foods, and in small dosages. So it seems that maybe relying on fortified foods and a multi is still the best way to go. Two glasses of soymilk and a daily multi gives is 200%.

    B12 is easily stored in the liver. So you could probably take it less often. if you want to be very frugal you could probably just take one of those every third month.
     

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