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Vitamin B12 is a nutrient that gets debated a lot in the world of vegan nutrition.
Some say that you can get all the B12 you need from fermented foods, yeasts and algae's.
Others say that these forms of Vitamin B12 can't be used by our bodies or can't use
well enough, and that supplements or fortified foods are the only ways to get quality B12
as a vegan.
The truth is, is that vitamin B12 is produced in nature by certain bacteria, and is only
found in animal products including meat, fish and dairy products.
As soon as I say this, people will start to argue that some plant-based foods do contain
biologically-active vitamin B12, and although this is true, the levels in these foods cannot
be relied on to meet your vitamin B12 requirements . Of course, there are exceptions, but if
you want to be sure and safe; adding a B12 supplement to your vegan diet is the best
way to go.
So how important is vitamin B12?
Vitamin B12 is a nutrient involved in red blood cell production, brain health and DNA
synthesis.
Furthermore, they also help build your immune system.
So now that you know that it's actually a pretty important vitamin, the question is:
how much do you need?
However, this is the wrong question to ask.
Instead, what you ask yourself is; how much vitamin b12 does my body need so that my body
has enough to absorb the required amount.
So in order to absorb the recommended 4-7 mcg Vitamin B12 per day, you need to take
at least 250 mcg daily through the use of B12 supplements or B12-fortified foods which
contain at least 25% of the recommended RDA.
If you're the type of person that prefers to take your Vitamin B12 supplement once per
week instead of once per day, then you'll need to take at least 2,500 micrograms per
week, because when you take your B12 less often, you need to take MORE to get your required
absorbable intake of B12.
Additionally, There are also 4 different type of the vitamin: methylcobalamin, cyanocobalamin,
hydroxocobalamin, and adenosylcobalamin.
Each has their pros and cons and I can really go deep into the differences between the different
forms of vitamin B12 and recommend one, but I won´t for 2 reasons.
Firstly, I´m not a physician and what I say can be misinterpreted.
And secondly, even If I would give you all the information you need, I´d still recommend
you to research everything for yourself; since ultimately, it's your own responsibility.
Nonetheless, I put some articles in the description box where you can find a few sources that
will help you to get things going.
Also, just as there are different forms of the vitamin, there are also different ways
you can take it: tablets, capsules and liquid.
Sublingual (under the tongue) supplements are often positioned as a better option, and
they may well be but there's no conclusive evidence that it makes a significant difference
in the absorption rate.
Any of those forms will work, and the best one is the one that you'll find easiest to
take on a regular basis.
And Finally, don't be afraid to ove rdose on vitamin B12, because your body flushes
any excess in your urine.
With that said, The information in this video applies to MOST people.
It's very possible that you're the exception to all of this information, so be sure to
check with your physician to ensure you're getting the B12 you need.
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