How often to take 1000mcg methylcobalamin B12? - VeggieBoards
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#1 Old 04-23-2016, 05:20 PM
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How often to take 1000mcg methylcobalamin B12?

New vegan here! I was vegetarian for a few months, but my parents have finally allowed me to become vegan.

I have been taking a multivitamin that contains B12, however I've stopped taking it today for two reasons. The major reason being because vitamin A is included in the multivitamin, and I suspect I may have vitamin A toxicity. The slightly less major reason is the fact it has vitamin D3 in it, which of course is not vegan.

Obviously, I still need B12, so I ordered this today because it has good reviews: https://www.amazon.co.uk/Jarrow-Meth...=1&*entries*=0

Have I ordered the correct type of B12? And how regularly shall I take it? Thanks.
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#2 Old 04-23-2016, 09:36 PM
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Methylcobalamin B12 is acceptable, although a higher dose is required than for cyanocobalamin B12.

With methylcobalamin B12, it is recommended to take 1000 mcg once per day: http://veganhealth.org/b12/noncyanob12

Cyanocobalamin B12, a much more common and well-studied type of B12, can be taken at a lower dose: 1000 mcg, twice a week: http://www.veganhealth.org/b12/rec

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#3 Old 04-24-2016, 01:35 AM
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Vitamin D3 can be vegan, though I suspect your vitamins are not.

What type of vitamin A is it? If it's from betacarotene(which it likely is) you cannot develop vitamin A toxicity. Our bodies only convert as much betacarotene into the vitamin A form we use as we need it. Vitamin A from animals does carry the risk of toxicity though.

David already covered the B12.
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#4 Old 04-24-2016, 09:50 AM
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Ooh thanks David, I was a bit confused at first. I chose methylcobalamin over cyanocobalamin because I've heard it's more readily absorbed, and apparently better for you than cyanocobalamin.

Yeah, Odizzido, the multivitamin I took was a cheap one from a supermarket. It's labelled vegetarian, but not vegan, so I highly doubt the D3 is vegan. And I can't see beta carotene anywhere on the ingredients list; I can, however, see "Vitamin A Acetate". Is that the bad kind?

P.S. Do I let the B12 tablet dissolve under my tongue? Or do I just swallow it?

Last edited by Ember Ruby; 04-24-2016 at 09:59 AM.
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#5 Old 04-24-2016, 10:10 AM
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Methylcobalamin B12 is acceptable, although a higher dose is required than for cyanocobalamin B12.

With methylcobalamin B12, it is recommended to take 1000 mcg once per day: http://veganhealth.org/b12/noncyanob12

Cyanocobalamin B12, a much more common and well-studied type of B12, can be taken at a lower dose: 1000 mcg, twice a week: http://www.veganhealth.org/b12/rec
There's so much on both cynano and methyl. I thought methylcobalamin was preferable- that the cynano molecules broke down into methyl before being obtainable. Like here:
http://www.methylcobalamininfo.com/v...what-are-they/
Can you point to studies where we need more methyl?
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#6 Old 04-24-2016, 01:38 PM
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I do believe Vitamin A Acetate carries risk of toxicity yes.

edit--------
As to dissolving/swallowing/whatever.....personally I'd just chew it up if it didn't taste horrible. Actually I would probably just chew it up regardless of taste because I suck at swallowing pills. If you're taking 1000ug per day I am sure you're going to be fine no matter what you do with them.

That being said, the absolute best way to get B12 is to do it over time. Our bodies can only absorb so much at a time. This is mostly just to let you know if you're curious, but you'd get more B12 if you took 500ug twice per day compared to 1X1000ug. 4X250 would give more B12 than 2X500, 10X100 more than 4X250, etc etc etc.

Last edited by odizzido; 04-24-2016 at 02:51 PM.
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#7 Old 04-24-2016, 02:50 PM
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There's so much on both cynano and methyl. I thought methylcobalamin was preferable- that the cynano molecules broke down into methyl before being obtainable. Like here:
http://www.methylcobalamininfo.com/v...what-are-they/
Can you point to studies where we need more methyl?
I gave what you posted a read. It makes no mention as to which is more effective. Also is says that we must convert the cynano form into the methyl form which effectively releases the cyanide into our bodies.

The studies mentioned in the links in david's post are behind pay walls so yeah, not going there. However according to this chart in the link, which I think is from the 1971 study used to recommened 1000ug...


You can see how quickly the % absorbed drops off. You get .44ug from a 1ug dose, .94ug from a 5ug dose, and only 1.5ug from a 25ug dose. Since we need around 2.5ug/day you can see why they would say 1000ug/day would be good.

You can also see that taking two 5ug doses would give more B12 than taking a single 25ug one, even though you're taking in less than half. If you took three 25ug doses per day I'd say you would reach the recommended 2.5ug intake pretty easily.(each one of those 1000ug tabs you link in the OP could potentially last two weeks at 3x25ug)

Anyways this is why I use a liquid one. I take it many times a day in very small doses(add it to drinks). It's cheap and effective.
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#8 Old 04-24-2016, 05:19 PM
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Ooh, that is interesting. It would probably be ideal for me to take small doses throughout the day like you do, but I am pretty sure I would forget to take it so many times daily. I'm too lazy, haha.
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#9 Old 04-24-2016, 05:49 PM
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Quote:
Originally Posted by silva View Post
There's so much on both cynano and methyl. I thought methylcobalamin was preferable- that the cynano molecules broke down into methyl before being obtainable. Like here:
http://www.methylcobalamininfo.com/v...what-are-they/
Can you point to studies where we need more methyl?
Good question. Jack Norris, the vegan Registered Dietitian who authors VeganHealth.org, has published a detailed webpage regarding methy B12 and cyano B12: http://veganhealth.org/b12/noncyanob12#fn2 . For this article, he reviewed 6 different peer-reviewed studies on methyl B12, but even these didn't provide clear dosage recommendations. His recommendation of 1000 mcg per day appears to be his best estimate. I imagine he is erring on the side of caution.

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#10 Old 04-24-2016, 05:57 PM
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Originally Posted by Ember Ruby View Post

P.S. Do I let the B12 tablet dissolve under my tongue? Or do I just swallow it?
If it is a chewable (flavored) B12 tablet, then it should be chewed-and-swallowed or dissolved under the tongue. This peer-reviewed study, published by the U.S. National Institutes of Health, found that chewing-and-swallowing or sublingual dissolving were equally effective: http://www.ncbi.nlm.nih.gov/pubmed/14616423

If it is a non-chewable B12 tablet, then you should follow the directions on the bottle. I'm not familiar with the non-chewable B12 tablets, because I'm hooked on my cherry-flavored ones.

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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/
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#11 Old 04-24-2016, 06:06 PM
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The major reason being because vitamin A is included in the multivitamin, and I suspect I may have vitamin A toxicity.
Although vitamin A acetate carries the risk of hypervitaminosis A, a multi-vitamin is unlikely to contain enough vitamin A to cause this problem. What % RDI of vitamin A does each pill have?

Although your vegan diet also provides vitamin A (maybe this is why you're worried), this poses no risk of hypervitaminosis A. This is because plants actually don't contain vitamin A. Rather, they contain beta-carotene, which your body converts to vitamin A. This conversion process is well-regulated by your body - you will not get too much vitamin A from eating beta-carotene-rich plant foods. Here is more reading on this topic:
https://en.wikipedia.org/wiki/Hypervitaminosis_A
https://en.wikipedia.org/wiki/Hyperv...s_of_vitamin_A
http://ajcn.nutrition.org/content/83/2/191.long

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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; 04-24-2016 at 06:10 PM.
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#12 Old 04-24-2016, 07:55 PM
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Ooh, that is interesting. It would probably be ideal for me to take small doses throughout the day like you do, but I am pretty sure I would forget to take it so many times daily. I'm too lazy, haha.
Do you have a jug of water in the fridge? Or some other drink that you have throughout the day that is in a larger container? Just add it to that and then you don't need to worry as much.
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#13 Old 04-24-2016, 08:22 PM
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Also, it depends on whether you eat fortified foods or not. If you drink soy milk a couple of times a day, or use nutritional yeast, that should be enough, and you don't really need to take an extra supplement.

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#14 Old 04-25-2016, 05:45 AM
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David, it says 800 mcg, 100% RDI. I think that might be slightly above what I need? I've read that people the same gender and age as me (I am a girl, almost 16) only need 700 mcg.

Odizzido, no I don't. I usually just drink tap water.

Modvegan, I don't tend to eat that much fortified food, definitely not enough on its own.

Last edited by Ember Ruby; 04-25-2016 at 05:47 AM.
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#15 Old 04-25-2016, 09:32 AM
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I don't think you have to worry too much about that dose. I take a 1000mcg tablet of B12 daily with food and it works fine, though I suspect a part of the dose is not fully utilised by my body. I started off with 25mcg 2 years ago then 700mcg last year, latest batch 1000mcg from this January. I have found it impossible to get dose of less than 1000mcg this year (though I do buy online as the B12 is an horrendous price in France!) I hope you resolve the Vit A problem, meanwhile. Good luck!

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#16 Old 04-25-2016, 11:45 AM
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David, it says 800 mcg, 100% RDI. I think that might be slightly above what I need? I've read that people the same gender and age as me (I am a girl, almost 16) only need 700 mcg.

.

According to this article from the U.S. National Institutes of Health, you would have to consume a very large quantity of pre-formed vitamin A to cause vitamin A poisoning (way more than your multivitamin contains). Quoting from the article:

"Acute vitamin A poisoning most often occurs when an adult takes several hundred thousand IUs of vitamin A. Symptoms of chronic vitamin A poisoning may occur in adults who regularly take more than 25,000 IU a day."
Link: https://www.nlm.nih.gov/medlineplus/...cle/002400.htm

Your multivitamin contains way less than 25,000 IU of vitamin A. You've stated that your multivitamin contains 800 mcg of vitamin A, which is only 2,667 IU (mcg to IU conversion calculator http://dietarysupplementdatabase.usd...r/equation.php ):


The U.S. National Institutes of Health website also confirms that you cannot get vitamin A poisoning by eating large amounts of beta-carotene-rich foods (plant foods). Quoting from the article:

"Large amounts of beta-carotene will not make you sick. However, increased amounts of beta-carotene can turn the skin yellow or orange. The skin color will return to normal once you reduce your intake of beta-carotene."
Link: https://www.nlm.nih.gov/medlineplus/...cle/002400.htm

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Last edited by David3; 04-25-2016 at 11:56 AM.
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#17 Old 04-26-2016, 06:45 AM
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Hmm, apparently some people take 5000mcg and they've been fine. Seems like B12 is pretty safe!

Ooh. I knew that you can't overdose on beta carotene, but I had been taking the multivitamin every day for several months. I was wondering if it had accumulated over that time.

The B12 supplement has arrived, woo! And it tastes absolutely delicious. Although it says "consult a healthcare professional if under 18", which I am. Do you think it'll be all right? Are they just saying that so they can't get sued?
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#18 Old 04-26-2016, 06:58 AM
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There is no upper tolerable intake of B12. They tried giving people enormous amounts, way way way more than 5000ug and nothing happened. As far as anyone knows you could take 5000 times 5000ug every day for the rest of your life and nothing bad will happen.

I will mention that I have read that there may be benefits to getting higher amounts of B12. I have no idea if it's actually true though.
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#19 Old 04-26-2016, 07:56 PM
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Hmm, apparently some people take 5000mcg and they've been fine. Seems like B12 is pretty safe!

Ooh. I knew that you can't overdose on beta carotene, but I had been taking the multivitamin every day for several months. I was wondering if it had accumulated over that time.

The B12 supplement has arrived, woo! And it tastes absolutely delicious. Although it says "consult a healthcare professional if under 18", which I am. Do you think it'll be all right? Are they just saying that so they can't get sued?
The B12 supplement bottle says that? I've never seen a B12 bottle with such a message. Does it contain anything else besides B12? Iron? Crystal meth? Ha ha.

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#20 Old 04-28-2016, 07:45 AM
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Methylcobalamin B12 is acceptable, although a higher dose is required than for cyanocobalamin B12.
Hello, David3, it's nice to meet you! You come across as very knowledgeable and helpful and me being a newbie I thought I would ask you this question.....

I am a long time vegetarian in the process of transitioning to vegan. It has only been recently that I stopped eating eggs and all dairy and I was wondering if I should be taking a Vitamin B12 supplement right now? I read an article that said said Vitamin B12 will stay stored in your body for a very long time (wish I could remember where and when I read this), is this truly the case?
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#21 Old 04-28-2016, 08:18 AM
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Hello, David3, it's nice to meet you! You come across as very knowledgeable and helpful and me being a newbie I thought I would ask you this question.....

I am a long time vegetarian in the process of transitioning to vegan. It has only been recently that I stopped eating eggs and all dairy and I was wondering if I should be taking a Vitamin B12 supplement right now? I read an article that said said Vitamin B12 will stay stored in your body for a very long time (wish I could remember where and when I read this), is this truly the case?

Nice meet you Ellaj. According to the U.S. National Library of Medicine, the liver can store vitamin B12 for years (but it doesn't say how many years): https://www.nlm.nih.gov/medlineplus/...cle/002403.htm

Because vitamin B12 supplements are so inexpensive (typically no more than $3 per month), you might as well start taking them now. Your local pharmacy (or chemist, if you live in the UK) should carry them. As we've discussed on this page, cyanocobalamin B12 is inexpensive and well-absorbed. Dosage recommendations are found here: http://www.veganhealth.org/b12/rec


.

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http://www.who.int/topics/diet/en/
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#22 Old 04-28-2016, 08:29 AM
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Nice meet you Ellaj. According to the U.S. National Library of Medicine, the liver can store vitamin B12 for years (but it doesn't say how many years):

Because vitamin B12 supplements are so inexpensive (typically no more than $3 per month), you might as well start taking them now. Your local pharmacy (or chemist, if you live in the UK) should carry them. As we've discussed on this page, cyanocobalamin B12 is inexpensive and well-absorbed. Dosage recommendations are found here:
Thank-you for your response, David3, thanks for the links, also. I am in Canada and we have many health food stores and reputable drug stores where I can look for them, most of them within a few minutes drive from home. My plan is to buy them this afternoon and start taking them in tomorrow morning.
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#23 Old 04-30-2016, 02:43 PM
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David, the ingredients are as follows:

Xylitol, cellulose, stearic acid (vegetable source), natural lemon flavour, magnesium stearate (vegetable source), citric acid and silicon dioxide.
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#24 Old 04-30-2016, 04:47 PM
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David, the ingredients are as follows:

Xylitol, cellulose, stearic acid (vegetable source), natural lemon flavour, magnesium stearate (vegetable source), citric acid and silicon dioxide.
Hi Ember Ruby,

These other ingredients seem harmless.

Xylitol is a sweetener. It has no known toxic effects in humans: https://en.wikipedia.org/wiki/Xylitol#Safety

Cellulose is dietary fiber, which you eat every day: https://en.wikipedia.org/wiki/Cellulose

Stearic acid is just a kind of fat: https://en.wikipedia.org/wiki/Stearic_acid

Natural lemon flavour is natural lemon flavour

Magnesium stearate is commonly used in pills, candies, and even baby formula: https://en.wikipedia.org/wiki/Magnesium_stearate .

Citric acid is present in citrus fruits.

Silicon dioxide is considered non-toxic: https://en.wikipedia.org/wiki/Silico...Health_effects


Ember Ruby, I wouldn't worry about taking this B12 supplement. I've looked the label of your B12 supplement (from your link above https://www.amazon.co.uk/Jarrow-Meth...=1&*entries*=0 ), and I can't even find any message about "consulting a medical professional". If you wanted to, you could show the bottle to your local pharmacist (chemist) and ask what he/she thinks.

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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; 04-30-2016 at 04:55 PM.
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#25 Old 04-30-2016, 05:13 PM
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Thanks! I'm pretty sure they just say that in order to not get sued, to be honest.
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#26 Old 05-01-2016, 05:30 AM
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Thank-you for your response, David3, thanks for the links, also. I am in Canada and we have many health food stores and reputable drug stores where I can look for them, most of them within a few minutes drive from home. My plan is to buy them this afternoon and start taking them in tomorrow morning.
Quoting myself to update....

I went to the health food store and found a 1000 mcg Vitamin B12 supplement with 100 mcg Folic Acid. It is a chewable lozenge or you can let it dissolve under the tongue. I plan to take it every other day even though the directions suggest that you take one daily.

http://www.nowfoods.com/Vitamin-B-12...e-Lozenges.htm

Last edited by ellaj; 05-01-2016 at 05:33 AM. Reason: add link
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#27 Old 05-01-2016, 06:03 AM
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Should be fine. Could always take 1/2 of one each day as well, unless of course your objective is to reduce effort.
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#28 Old 05-01-2016, 06:48 AM
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Should be fine. Could always take 1/2 of one each day as well, unless of course your objective is to reduce effort.
Hi, odizzido, thanks for the reply.

It has only been short time since eliminating eggs and cheese from my diet in an effort to transition from vegetarian to vegan, which would indicate that I should have adequate Vitamin B12 stored. I use Organic Soymilk on a daily basis and my cereal also has added vitamin B12. My plan is to take one every other day until I have eaten Vegan for another 6 months and then increase the dosage. I am one of those health nuts who dislikes using supplements, rather I always try to get all I need from a healthy diet. However, going vegan has changed my way of thinking some, as I now know that it is crucial to get an adequate amount of B12 in my diet.

ETA.... Just checked my cereal "Mesa Sunrise" which is gluten free and guess what? No vitamin B12 added. I use So Nice Organic Unsweetened Soymilk on my cereal and it contains 50% Daily Value of B12.

Last edited by ellaj; 05-01-2016 at 07:08 AM.
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#29 Old 05-01-2016, 07:45 AM
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On the subject of cereal, it appears as though the gluten free brands are less likely to be B12 fortified. I did a google search for food sources of Vitamin B12 and found this.....

http://www.globalhealingcenter.com/n...s-vitamin-b12/

I am assuming that those who have been vegan for a long time are certainly well aware of the food sources. I apparently have much to learn....

Being gluten free and reading this.... "The highest levels of B12 from vegan sources are often in the form of fortified grains, like breakfast cereals."..... can be a little discouraging.

Last edited by ellaj; 05-01-2016 at 07:48 AM. Reason: added a thought
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#30 Old 05-01-2016, 08:04 AM
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Ellaj I will be curious to know how you feel about supplements after a while if you keep looking stuff up. So many foods in north america are full of supplements, we just never think about it because it's someone else adding them in. I actually take fewer supplements now than when I was omni.

Actually I recently replaced my iodine supplement(table salt) with kombu. It's great because I only need a tiny amount to get what I need. Such a tiny amount that I just add it to whatever I am making and never notice the difference. To get my RDI of iodine with salt I would have had to eat massive amounts of it. It's cheap too. I literally got about a three year supply of iodine "supplements" for $7 canadian.
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