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25

Can I live without it safely? No. B12 is an extremely important vitamin supporting many bodily and psychiatric functions. Fun fact (and I need citation here) is that it is so important you can live without it for months, exactly because your liver caches it in case you don't intake any for a while. How can I obtain this vitamin as a vegan? With a ...


22

The B12 in supplements is made from bacteria and sourced from bacteria cultures. It is not from animal products. However, some supplements can contain gelatin in the capsule, which you should look out for. Streptomyces griseus, a bacterium once thought to be a yeast, was the commercial source of vitamin B12 for many years (8, 9). The bacteria ...


17

Artificial vitamin B12, also known as Cyanocobalamin is produced by bacterial fermentation, as indicated here. Technically, bacteria are far from being considered animals, so this method should be vegan-safe: Once regarded as plants constituting the class Schizomycetes, bacteria are now classified as prokaryotes. Unlike cells of animals and other ...


14

The Vegan Society currently advises that consuming spirulina has not been proven to prevent B12 deficiency. See their open letter on B12 which does not discuss scientific studies in detail, but gives advice based on the current evidence and consensus in nutritional science, rejecting spirulina as a possible source of B12: Claimed sources of B12 that have ...


13

The vegan society states the following: In choosing to use fortified foods or B12 supplements, vegans are taking their B12 from the same source as every other animal on the planet - micro-organisms - without causing suffering to any sentient being or causing environmental damage. Now, it's up to every person to decide for themselves whether or not they ...


13

They are essentially the same molecule, but for one bond: cyanocobalamin has a CN- (cyanide) tied to the cobalt atom, while methylcobalamin has a CH3- (methyl). There are also adenosylcobalamin (also called 5-deoxyadenosylcobalamin, C10H12N5O4-, adenosine) and hydroxocobalamin (OH-, hydroxyl). While the latter should be more soluble in water, the amount ...


12

This depends on the B12 status the person had initially, and probably on other unknown individual factors. While there are no proven natural wholefood sources of B12 that are vegan, it's possible that some people obtain small quantities of B12 from unrecognised or incidental sources (since B12 is produced by soil bacteria) while others do not, so it's ...


11

From the Vegan Society: To get the full benefit of a vegan diet, vegans should do one of the following: Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day OR Take one B12 supplement daily providing at least 10 micrograms OR Take a weekly B12 supplement providing at least 2000 ...


10

djechlin answer is quite complete. However, as an ex vegetarian I can confirm the importance of taking supplements for ensuring proper levels of B12. 1) Can I live without it safely? It is not safe to have lower levels of B12. A mild form is having lower levels without anemia (like I had). However, on the long term it can lead to very serious problems like:...


9

1. General vegetarians (Non-vegans) For non-vegans, dairy products seems to be the best source, as mentioned in other answers as well. List of top 4 (I'm excluding eggs): 1: Cheese The amount of vitamin B12 in cheese depends on type and variety, Swiss cheese provides the most with 3.34μg per 100g serving (56% DV), followed by Gjetost(40% DV), Mozzarella(39% ...


9

I'm not a doctor or another health professional, this is what I remember from my research when starting to take B12. The most important thing is to take them regularly. B12 builds over time and is stored in the body (mainly the liver), so if your body needs some in the morning but you take your supplement at night, it will just take what it needs from its ...


8

Those who can't get to sleep at night may need vitamin B12. Studies show that B12 causes an earlier release of melatonin at night which resets the sleep-wake cycle. (Melatonin has been called "the sleep hormone" because of its effects on sleep). B12 acts directly on the pineal gland to provoke a faster release of melatonin. At the tail end, B12 ...


8

There are a few factors: Supplements don't get absorbed as well as food sources Vitamin B12 from supplements is absorbed at a rate ~50% lower than food sources Formulation must be able to cover more cases than just vegetarians / vegans Marketing claims such as "one per day" need to be upheld by the formulation of your supplement. Considering that ...


7

Currently, there seem to be no natural plant food that would contain vitamin B12 in the amounts sufficient for humans. Some plant foods contain vitamin B12, but this is either inactive - pseudovitamin B12 - (in spirulina, chlorella, tempeh, miso, kombu) or not present in sufficient amounts (in white button mushrooms, Korean purple laver or nori or ...


7

Aloe has not been identified as a source of B12. I have heard that consuming aloe vera alongside sources of B12 improves absorption of B12 and vitamin C. This article summarises the findings of a study that found this to be the case. The claims in the article should perhaps be viewed with scepticism since the study was supported by a trade organisation for ...


6

Animal products in general are really good sources of B12. This applies to milk and the products that are made from it and I would argue that eggs are a good source of it too, although your definition might be different. This RDI for B12 was previously set to be 6µg but is now being changed to 2.4µg. Based on this, following can be said: Milk is a very ...


6

In nature, poultry get their B12 by pecking for insects and worms in the dirt. Since this behaviour is not possible on industrial farms, B12 is added to animal feed1. According to the USDA, one cooked egg (50g) contains 0.56µg of vitamin B122. The recommended daily intake of B12 for people age 14 and older who aren't pregnant or breastfeeding is 2.4µg3, ...


6

For vitamin B12 oral intake, 1,000 mcg daily is both safe and sufficient. Update: A recent randomized controlled trial of vegetarians and vegans who were marginally B12 deficient showed that 50 mcg B12 taken daily was sufficient to correct B12 status. Effect of two different sublingual dosages of vitamin B12 on cobalamin nutritional status in vegans and ...


6

The UK Vegan Society provide an info page on B12 where they state (emphasis added): To get the full benefit of a vegan diet, vegans should do one of the following: Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day OR Take one B12 supplement daily providing at least 10 micrograms OR Take a ...


6

As you said, B12 is highly soluble in water and unused quantity is easily excreted from the body as urine. Therefore, it is nearly impossible to get an overdose of B12, even if you exceed the recommended daily intake. However, the component which possibly have a very small risk is cyanocobalamin because it releases a tiny amount of cyanide within the body ...


5

One basic thing to know is that B12 supplement absorption rate decrease with the total amount of B12 provided by the supplement (check here). In other words if you get your supplement daily then 1-2 mcg could be enough, but if you get it weekly it would be necessary to intake as much as 1000-2000 mcg. The "standard" dose is 1000-2000 mcg per week, since is ...


5

There are a lot of different "milks" that are fortified with B12. Many brands of almond milk or coconut milk contain it. Ironically if you are over fifty (like me) and get you B12 through fortified milks and supplements you are probably less likely to suffer from B12 deficiencies than most carnivores, because as you get older your body does not break down ...


5

According to this article idli and dosa contain little or no B12 (<0.001 micrograms per portion); indeed, they state B12 deficiency is a problem in India due to the prevalence of Vegetarian diet. While some fermented soy foods, algae, and mushrooms contain B12 (see, for example this article), veg*ans are generally advised to eat supplements.


4

It is basically because we no longer drink untreated water and we no longer eat fruits and vegetables without washing them. B12 is produced by a bacteria in the soil. It is hard to absorb 1 month worth of B12 in a single dosis


4

There are a lot of interesting questions you pose and some are addressed in the article Do carnivores need Vitamin B12 supplements?. Let's first look at the claim that vegetarianism must be unhealthy because they need to supplement B12. According to the excerpt below, it appears that both meat eaters and vegetarians are equally deficient in B12. The ...


4

It is widely and highly recommended to take daily B12 supplements to support a healthy and varied vegan diet, because B12 is essential and cannot be produced by the human body. By the way, a bit off-topic, but I have read and heard that before our modern life, it would be easier to get B12 just by living a vegan natural lifestyle, as we would get traces of ...


4

I don't know if anyone knows of a concrete upper limit on how much can be absorbed. I think the more important point (as discussed in your other question) is that even at low to moderate doses the body doesn't absorb most of the B12 ingested in a supplement. Whatever upper limit there is, to reach it you would probably have to ingest much more than is ...


4

I can't find which study it is referring to in 2010. Here is the 2010 paper in the Journal of Agricultural and Food Chemistry, mentioned by the OP @Ryan White. Quantitation of methylcobalamin in a test sample of S. platensis biomass was performed using microbiological assay and chemiluminescence assay and was found to be 38.5 ± 2 and 35.7 ± 2 μg/100 g of ...


3

While vegetarianism is a consideration in testing for B12 deficiency (as you are at higher risk). B12 supplementation is usually advised based on monitoring levels in the blood rather than your demographics. B12 is a stored vitamin so it may take a long time (months to years) to develop a deficiency. Therefore you are advised to take more than your body ...


3

B12 is a stored vitamin. You can take high doses on a less regular basis and doctors do prescribe injections of vitamin B12 for patients with severe deficiency. Most vegans aren’t severely deficient, they’re at a high risk of deficiency without dietary supplements. Bioavailability and absorption are the main reasons for this recommendation. It’s better to ...


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