How often do you take B12? - VeggieBoards
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#1 Old 04-19-2016, 09:00 AM
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How often do you take B12?

I've been taking my B12 supplements every day. They're 1000 mg pills. I'm wondering if that's too much for everyday and I should be cutting back on taking it every day?
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#2 Old 04-19-2016, 10:38 AM
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I take it probably every 3 days. Whenever I remember basically.
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#3 Old 04-19-2016, 01:05 PM
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Quote:
Originally Posted by kaitie813 View Post
I've been taking my B12 supplements every day. They're 1000 mg pills. I'm wondering if that's too much for everyday and I should be cutting back on taking it every day?

Two of your pills per week is sufficient: http://www.veganhealth.org/b12/rec

According to the U.S. National Institutes of Health, taking your 1000 mcg pills every day won't hurt you; there are no known harmful side effects: https://ods.od.nih.gov/factsheets/Vi...ofessional/#h8


By the way, your 1000 "mg" pills are almost certainly 1000 mcg pills.

"mg" = milligram

"mcg" = microgram (= 1/1000th of a milligram)


https://www.google.com/?gws_rd=ssl#q...crograms+in+mg


Please check the bottle label to confirm this.


.
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Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids."
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http://www.who.int/topics/diet/en/

Last edited by David3; 04-19-2016 at 01:14 PM.
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#4 Old 04-19-2016, 02:40 PM
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There is no upper tolerable limit on B12. They've experimented with giving people extremely high amounts, far more than what you're taking, and saw no negative effects. You're fine with what you're doing.

I read somewhere that higher levels of B12 may be beneficial, but I've never looked into it.
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#5 Old 04-19-2016, 04:01 PM
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Quote:
Originally Posted by kaitie813 View Post
I've been taking my B12 supplements every day. They're 1000 mg pills. I'm wondering if that's too much for everyday and I should be cutting back on taking it every day?
Absorption of any vitamin varies with company formulas, they're not super well regulated in the US.

I make my own soy milk and fortify it with Bulksupplements' B12 powder from Amazon. It's pretty cheap, a quarter tsp fortifies a gallon, and I got blood tests before and 3 weeks after switching to the self-fortified milk, the results of which showed I got enough b12, so I trust them.

You can also get B12 in your regular diet from fortified commercial milks (Silk does it with soy), Nutritional yeast (fortified anyway, it has a ton), and some fermented drinks, though results vary with the fermented stuff.

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#6 Old 04-19-2016, 04:52 PM
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What's important to note, if you look at the chart David3 linked you'll see you only need about 3mcg every day, but you need about 1000 mcg if you get it only 2-3 times a week.
Most fortified foods are about 25% DV, so unless you know you'll them daily, i'd trust the 1000 ones a couple times a week. That's what I do.

Is there really a test sensitive enough to trace B12 consumption for only 3 weeks? When it takes many years to deplete?

Note: Not all nutritional yeasts have B12. Many Whole Foods DO NOT. I found that out when I questioned the unreadable label on their bulk bin. It was Red Star, but not fortified with b12. Their email response was that only certain locations carry it, but could not say why. Still like that years later..
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#7 Old 04-19-2016, 06:50 PM
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I supplement B12 at 500 mcgs one to two times per week, as well as the occasional fortified plant milk, vegan yogurt, or energy bar. I eat nutritional yeast once in a while but not all the time. After five years vegan, recently I had my B12 level tested and it came back at 691 pg/mL (normal range 110 - 1500 pg/mL). So what I am doing is working for me. I am highly sensitive to supplements and taking B12 in concentrated amounts more than once or twice per week makes me feel like every nerve in my body is on fire. It seems to build up too fast in me or something. I also feel like I am going to jump out of my skin. I can handle once or twice per week fine though. I've heard that high amounts of B12 supplements are not well absorbed, but don't remember where I read this.

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#8 Old 04-19-2016, 09:12 PM
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Originally Posted by kaitie813 View Post
I've been taking my B12 supplements every day. They're 1000 mg pills. I'm wondering if that's too much for everyday and I should be cutting back on taking it every day?
Hi Kaitie,

I forgot to ask you something. Which type of vitamin B12 are you using (look on the back of the bottle)? The most well-studied and inexpensive form of vitamin B12 is Cyanocobalamin. The B12 recommendations that I cited (http://www.veganhealth.org/b12/rec ) are for this type of vitamin B12. The other forms of B12 on the market (such as Methylcobalamin) require higher doses than for Cyanocobalamin: http://veganhealth.org/b12/noncyanob12 .

However, if you are a cigarette smoker, it is recommended that you do NOT use Cyanocobalamin B12: http://www.veganhealth.org/b12/smoke

Moral of the story: Use Cyanocobalamin B12, unless you are a smoker
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Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids."
- United Nations' World Health Organization
http://www.who.int/topics/diet/en/

Last edited by David3; 04-20-2016 at 07:46 AM.
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#9 Old 04-19-2016, 09:32 PM
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I'll second the recommendations from veganhealth.org. I also like this B12 primer from Ginny Messina: http://www.theveganrd.com/vegan-nutr...trition-primer

I follow her recommendations and take a 1,000 mcg cyanocobalamin supplement twice a week.
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#10 Old 04-20-2016, 12:55 AM
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Originally Posted by silva View Post
What's important to note, if you look at the chart David3 linked you'll see you only need about 3mcg every day, but you need about 1000 mcg if you get it only 2-3 times a week.
Most fortified foods are about 25% DV, so unless you know you'll them daily, i'd trust the 1000 ones a couple times a week. That's what I do.

Is there really a test sensitive enough to trace B12 consumption for only 3 weeks? When it takes many years to deplete?

Note: Not all nutritional yeasts have B12. Many Whole Foods DO NOT. I found that out when I questioned the unreadable label on their bulk bin. It was Red Star, but not fortified with b12. Their email response was that only certain locations carry it, but could not say why. Still like that years later..
I've had it tested quite a few times since. She has to check my thyroid every few months because it's degrading and she can't figure out why, and after eliminating Hashimoto's she swept me for nutrient deficiencies. She runs the test just about every time she takes my blood because she's worried about me being vegan. It's been a little over a year and a half that I've supplemented my diet this way. :P

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#11 Old 04-20-2016, 03:20 AM
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Originally Posted by runnerveggie View Post
I'll second the recommendations from veganhealth.org. I also like this B12 primer from Ginny Messina: http://www.theveganrd.com/vegan-nutr...trition-primer

I follow her recommendations and take a 1,000 mcg cyanocobalamin supplement twice a week.
That's what I do also, my levels test in the normal range. I do use a lot of nooch, also.
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#12 Old 04-20-2016, 08:47 AM
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Originally Posted by David3 View Post
Hi Kaitie,

I forgot to ask you something. Which type of vitamin B12 are you using (look on the back of the bottle)? The most well-studied and inexpensive form of vitamin B12 is Cyanocobalamin. The B12 recommendations that I cited (http://www.veganhealth.org/b12/rec ) are for this type of vitamin B12. The other forms of B12 on the market (such as Methylcobalamin) require higher doses than for Cyanocobalamin: http://veganhealth.org/b12/noncyanob12 .

However, if you are a cigarette smoker, it is recommended that you do NOT use Cyanocobalamin B12: http://www.veganhealth.org/b12/smoke

Moral of the story: Use Cyanocobalamin B12, unless you are a smoker

I'm using Cyanocoblamin and I don't smoke. Thank you for all the information
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#13 Old 04-22-2016, 10:36 PM
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#14 Old 04-24-2016, 02:44 AM
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I try to take it every day, but sometimes I forget. I used to take Methylcobalamin B12, but then I read that Cyanocobalamin is better absorbed by your body, so I changed to that. :-) It can be a bit confusing...
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#15 Old 06-12-2016, 06:40 AM
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On average, like twice a week. Although, maybe I should be taking more. I don't know.
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#16 Old 06-12-2016, 07:01 AM
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I take them a) when I remember and b) depending on how much fortified foods I plan to eat.

I normally take only about 500mcg with 450mcg of folic acid (as I am of childbearing age). Some days I have more B12 than others depending on what fortified foods I eat. So sometimes I don't even need to take my supplement.

But b12 is not a toxic vitamin so you don't have to worry about an overdose. But if you eat fortified foods (I drink a cup of veggemo a day which is 50% of B12 based on a 2000 calorie diet), you might not need as much in supplements.

These are recommendations:
Birth to 6 months 0.4 mcg
Infants 7–12 months 0.5 mcg
Children 1–3 years 0.9 mcg
Children 4–8 years 1.2 mcg
Children 9–13 years 1.8 mcg
Teens 14–18 years 2.4 mcg
Adults 2.4 mcg
Pregnant teens and women 2.6 mcg
Breastfeeding teens and women 2.8 mcg
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#17 Old 07-13-2016, 03:46 PM
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I'm almost positive that my B-12 tablets are cyanocobalamin, and have a content comparable to what people have mentioned above. I take a fragment of one each day. I'm not worried about wasting it or getting an overdose; I just think it might be more efficiently absorbed that way. It works out to one or two tablets each week, roughly. My doctor knows I don't consume any animal products at all and that I take a B-12 supplement.

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#18 Old 07-13-2016, 05:03 PM
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I had been taking a sublingual about every other day. Think it was Now brand, maybe 1000mg. About a month ago I found a Natures Bounty liquid on sale with a just under a year of expiration. I've been taking 1/2 dropper every morning, and while I can't be sure if it's related, I've been feeling more sharp and alert.

It's cynocobalimin rather than methyl, which i had been taking. So I guess a lot more
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#19 Old 07-13-2016, 06:40 PM
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I haven't supplemented in a few months but I use a ton of nutritional yeast and I just had my levels checked. They are still very good.


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#20 Old 07-13-2016, 06:46 PM
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Sublingual daily, not because I worry I need it but because it can't hurt and I'd rather be safe than sorry.... and I also take iron (and suspect I probably don't need to anymore but I did a while back so will finish the jar...) which I've just noticed has b12 in it! I think it's hard to get too much though and your body just stores it for when you don't have enough, right?
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#21 Old 07-16-2016, 08:12 AM
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^^^ That's true. Even though most B vitamins aren't stored to a great extent by the body, B-12 is.

And you are wise to take B-12. Some of the organ damage caused by B-12 deficiency can be irreversible by the time someone shows clinical symptoms.

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#22 Old 07-16-2016, 11:34 AM
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Originally Posted by Beets&Beats View Post
Sublingual daily, not because I worry I need it but because it can't hurt and I'd rather be safe than sorry.... and I also take iron (and suspect I probably don't need to anymore but I did a while back so will finish the jar...) which I've just noticed has b12 in it! I think it's hard to get too much though and your body just stores it for when you don't have enough, right?

The U.S. National Institutes of Health has stated that taking large amounts of B12 is fine:

"The IOM [Institute of Medicine] did not establish a UL [Tolerable Upper Limit Intake] for vitamin B12 because of its low potential for toxicity. In Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline, the IOM states that "no adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals"

Link: https://ods.od.nih.gov/factsheets/Vi...ofessional/#h8


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Specific recommendations for a healthy diet include: eating more fruit, vegetables, legumes, nuts and grains; cutting down on salt, sugar and fats. It is also advisable to choose unsaturated fats, instead of saturated fats and towards the elimination of trans-fatty acids."
- United Nations' World Health Organization
http://www.who.int/topics/diet/en/

Last edited by David3; 07-16-2016 at 12:10 PM.
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#23 Old 07-19-2016, 02:36 AM
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