The real dope on B-12
greyhoundphile
Posts: 35 Member
Hey all!
So as a new vegan who has been doing a lot of reading, I keep coming across this issue of Vitamin B-12 and the need to supplement it if I go vegan. Okay fine. So I bought some B-12 vitamins to add to my daily vitamin regimen, but my husband pointed out that studies show vitamins in pill form aren't absorbed by the body in the same way (or something).
I know nutritional yeast is a good source of B-12... what do you guys think? Is it a bland enough taste that I could add it to my breakfast smoothie without ruining its awesomeness? Do you have other tricks to make sure you get this vitamin into your diet?
Thanks all! XOXO
So as a new vegan who has been doing a lot of reading, I keep coming across this issue of Vitamin B-12 and the need to supplement it if I go vegan. Okay fine. So I bought some B-12 vitamins to add to my daily vitamin regimen, but my husband pointed out that studies show vitamins in pill form aren't absorbed by the body in the same way (or something).
I know nutritional yeast is a good source of B-12... what do you guys think? Is it a bland enough taste that I could add it to my breakfast smoothie without ruining its awesomeness? Do you have other tricks to make sure you get this vitamin into your diet?
Thanks all! XOXO
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Replies
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Hi ya
Brewer's and nutritional yeasts do not contain B12 unless they are fortified with it. There is at least one vegan, B12-fortified yeast currently on the market: Red Star® Vegetarian Support Formula™ Nutritional Yeast Food T6635+
(for more info check out http://www.vrg.org/nutrition/b12.php)
20 Great Ways to Use Nutritional Yeast:
http://www.ecorazzi.com/2012/08/03/20-great-ways-to-use-nutritional-yeast/
Cheers0 -
I've been using Emergen-C for the last few months, mainly because I was running with their racing team this year, and it does have a substantial portion of vitamins, including B-12. Sundown Naturals also has a Sublingual B Complex With B-12, it is a liquid that you hold under your tongue for 30 seconds before swallowing.0
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They must be absorbed by the body, otherwise I suppose I'd have a B12 deficiency and probably suffer some serious problems as a result.0
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Good to know! I'll take the vitamins - can't hurt in any case, right?
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Good suggestions thank you!0
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True. But there's no need to take too many. B-12 pills usually contain about 1000-10000% the recommended daily amount (just check the label, it says how much). In this case, since you don't have a deficiency (I suppose - though many people who eat meat DO suffer from B-12 deficiency) there's no need to take it every day. Just once or twice a week. Get a bloodtest maybe in a year to see how you're doing.Good to know! I'll take the vitamins - can't hurt in any case, right? 0 -
I take the Sundown Naturals B-12 once per week. Easy peasy 0
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Nutritional yeast has a 'cheesy' taste and therefore would be difficult to incorporate in a smoothie, unless you liked the flavor combination. But nooch is so tasty you can just eat it right out of the bag
Or on a salad.0 -
if you are worried on b-12 for breakfast... eat some cereal... they are usually fortified with b-12.
the fiber one cereal i currently have in the house has 25%. I imagine a cereal like total has more.
take a look at michael klaper's vegan nutrition pure and simple... i think he talks about different sources for b-12.
I like nutritional yeast as a bechemel sauce or sprinkled like an herb on pasta with a little sriracha.0 -
There's no difference when it comes to B12 consumption between taking B12 pills and eating fortified foods. Fortified foods (like cereal, nutritional yeast) just have B12 added to them, same as taking a pill. The difference is that cereals usually have also added sugar, salt, preservatives, and who knows what. If you like cereal and you choose to eat that then go ahead, but don't start eating cereal just for B12 - it's best to just take the additive as is.0
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Here is a good and recent link on the subject:
http://www.vegfriend.com/forum/topics/the-vitamin-b12-issue0 -
Two cups of soymilk a day for me!0
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i use these: http://www.vegansociety.com/shop/supplements/veg1-blackcurrant-180s
pretty inexpensive and do the trick. 0 -
I have fortified nutritional yeast that I put on everything cause it's so yum! (pasta, stir-fry, veggies, etc).
I also take a vitamin just in case 0 -
B-fresh gum is a great source, and sweetened with xylitol, not artificially. It's a little expensive but if you chew gum figure it's the gum and supplement in 1. When I was vegan they tested my B12 and everything was fine. You actually do not need that much of it but extra is gravy. Another good source is blue-green algae like spirulina or klamanth (possible spelling mistakes). You can take that in pill or powder form.0
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Here is a good and recent link on the subject:
http://www.vegfriend.com/forum/topics/the-vitamin-b12-issue
Forget the above link to quackery.
From http://jacknorrisrd.com/response-to-vegan-vitamin-b12-deficiency-is-a-myth/
Although Vetrano’s article is one of the most fanciful stories I’ve ever read about vitamin B12, it is rather detailed and I will only respond to the excerpts from the Jones-Shoeman article...
For more general info:
What Every Vegan Should Know about Vitamin B12
*** An Open Letter from Health Professionals and Vegan Organizations ***
http://veganhealth.org/articles/everyvegan
and
B12 in Vegan Foods
http://veganhealth.org/b12/plant#intro0 -
Great comment FrankieB!
Veganhealth.org is my go-to site for questions like this. Jack Norris is excellent at reviewing the bulk of the literature and studies on vegan/vegetarian diets and giving an informed opinion. He does not take just one study and proclaim it to be definitive, which is the case with some health and diet advocates of all stripes. He is careful to explain the problems that can arise in a vegan diet, B12 deficiency being one of them.
In the US it is recommended that everyone (not just vegans) over the age of 50 take a B12 supplement. This is because B12 is very poorly absorbed and the absorption rate tends to get worse as we age.0 -
I can't remember the last time I had any meat, but I had my B12 tested and it was perfectly fine. (I must be getting it from somewhere?) I don't take any vitamins except for occasionally using the sublingual B12 drops. I usually by bulk nutritional yeast from whole foods and it is soooooo freaking yummy. But I don't know if it has B12 in it. I just bought Braggs nooch and it is B12 fortified. Not sure how it tastes though, I haven't opened it yet.0
