B12 confusion query. - VeggieBoards
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#1 Old 07-08-2015, 07:21 AM
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B12 confusion query.

Hi there, so i'm transitioning to vegan and I'm wondering about how much B12 to take as a supplement, i currently take 1 per day health span multi vitality

http://www.healthspan.co.uk/products...or-vegetarians

Now according to the website this gives me Vitamin B12 10mcg (400 nrv) in a daily tablet.

Is this enough because i see another B12 vitamin

http://www.amazon.co.uk/Jarrow-Methy...ords=b12+vegan

And in 1 tablet there is 1000mcg of B12, now this is quite a difference, so which one should i be taking?

Thanks for any help.

Gordie.
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#2 Old 07-08-2015, 07:51 AM
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10mcg in a single dose it too low IMO. If you were to take like 1mcg ten times thoughout the day it would probably be okay, but our bodies suck at absorbing it. B12 is cheap and hasn't been shown to be toxic even in excessive amounts so it's a good idea to be safe and get more than you need. Actually there may be health benefits of getting more but I haven't seen any conclusive studies done.

I personally use a liquid B12 as it's easy to get the amount I want....but those 1000mcg tabs can be cut up into smaller ones. Maybe break it into four pieces and have one in the morning and one in the evening. 2X250mcg would be plenty for a day. You could even take 4X250 spread throughout the day and you might get some positive benefits from that.
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#3 Old 07-08-2015, 08:30 AM
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B12 is difficult to absorb for many people, so the doses tend to be high. Use the sublingual as it is absorbed more easily under the tongue than orally.
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#4 Old 07-08-2015, 09:09 AM
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Thanks guys! i had a feeling this was the case.
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#5 Old 07-08-2015, 04:29 PM
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http://www.veganhealth.org/articles/dailyrecs -- Here is my go-to resource for B12 recommendations (and other nutrients). Because B12 is absorbed in complex ways, you can either supplement smaller amounts daily, or larger amounts twice a weeks. My understanding is that B12 from a multivitamin may not necessarily be well absorbed, and it is well absorbed from chewable or sublingual tablets and from fortified foods.
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#6 Old 07-08-2015, 10:14 PM
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Ditto with what LedBoots said.


I've been taking 500 mcg to 1500 mcg of B12 per day for the last 24 years. I'm taking more B12 than is necessary, but who cares cuz (1) these supplements are dirt cheap, and (2) the sublingual ones taste good.


I get my B12 supplements from CVS Pharmacy - their store brand 1500 mcg B12 tablets are only $7 for 120 tablets: http://www.cvs.com/shop/vitamins/vit...y-skuid-932050 . Also, at least half the time, they sell these bottles 2-for-the-price-of-1, if you have a CVS card.
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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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#7 Old 07-13-2015, 06:41 AM
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Quote:
Originally Posted by Gordon Speedie View Post
And in 1 tablet there is 1000mcg of B12, now this is quite a difference, so which one should i be taking?
Hey Gordie, great question!

To my knowledge, there are different forms of B12 (cobalamin), each with different recommended dietary amounts.
Let me quote from http://plenteousveg.com/vegan-b12-dosage/


Cyanocobalamin vs. Methylcobalamin B12 Dosage

You’ll note that Dr. Greger’s B12 dosage is based on the cyanocobalamin form of B12. The methylcobalamin form of B12 is not nearly as well absorbed and assimilated in the body. Thus, the recommended B12 dosage for methylcobalamin is much higher. Jack Norris puts it at 1000 to 2000 mcg per day. Dr Greger, going by the increased B12 RDA, says to strive for 2000 mcg of methylcobalamin B12 daily.


There are even vitamin pills with 5000 mcg of methylcobalamin ( http://www.jarrow.com/product/75/Methyl_B-12 )
This dosage only applies to methylcobalamin, of course. The RDA for cyanocobalamin is much lower. ( http://www.mayoclinic.org/drugs-supp...g/hrb-20060243 )

Hope this helps.

Last edited by HomesickMango; 07-13-2015 at 06:46 AM.
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#8 Old 07-13-2015, 01:10 PM
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So, thank you all for your replies, i ordered the ones from amazon, 1000 micrograms of Methyl B-12, so i'm taking 2 per day for a few days then i will go to 1 a day, sound ok?

Thanks
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#9 Old 07-13-2015, 08:26 PM
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Quote:
Originally Posted by Gordon Speedie View Post
So, thank you all for your replies, i ordered the ones from amazon, 1000 micrograms of Methyl B-12, so i'm taking 2 per day for a few days then i will go to 1 a day, sound ok?

Thanks

This should be fine. Next time, you can consider buying the cyanocobalamin. As others have said, the recommended dose for cyanocobalamin B-12 is quite a bit less than the recommended dose for methylcobalamin B-12. Amazon sells this cyanocobalamin B-12 for about $8 for an 8-month supply: http://www.amazon.com/Vitamin-B-12-C...cyanocobalamin




Commentary: I'm upset at the marketing "geniuses" who decided to market methyl B-12 vs. good old fashion cyano B-12. It added confusion to what used to be a simple supplement. Since 1991, I've never taken anything besides cyano B-12.

_________

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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#10 Old 07-16-2015, 07:28 PM
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My mantra: Take a sublingual B12 only pill (so your body can actually absorb it), and you can't overdose on B12 so you might as well overestimate than underestimate and face health consequences. I take cyanocobalamin because of the advice of some vegan dietitians (Ginny Messina and Jack Norris) but I've heard differing accounts on both the methyl and cyano versions.

Good luck!
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