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Discussion Starter · #1 ·
It was buy one get one for B-12 supplements, so I picked some up. Now that I look at the bottles, I'm surprised. One says 1000 mcg and the other says 500 mcg. I thought I had gotten identical bottles. I may not have gotten the buy one get one deal. Maybe have to look at my receipt.<br><br>
Anyway, I'm not completely vegan yet, but I'm very close. How often should you take these and how much?
 

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Recommended doses from Jack Norris RD, Vegan Outreach<br><a href="http://veganhealth.org/b12/rec" target="_blank">http://veganhealth.org/b12/rec</a>
 

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I just take a multivitamin that includes 100% of my RDA of B12. Problem solved.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>AeryFairy</strong> <a href="/forum/post/2870267"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I just take a multivitamin that includes 100% of my RDA of B12. Problem solved.</div>
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I take a multi as well, but I don't rely on it for B12 since it's just a pill I swallow. I've heard that chewable or sublingual B12 supplements are much better absorbed. Maybe I'm being paranoid though.<br><br>
ETA: I've posted this before, but some additional thoughts on B12: <a href="http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html" target="_blank">http://www.theveganrd.com/2010/11/re...or-vegans.html</a>
 

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Discussion Starter · #6 ·
Thanks for all the help. Ashlend, that link was the most thorough I've seen on the subject. Is that your blog?
 

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no, I don't think it's her site, but the Vegan RD site is very good in general
 

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I worried about B12 for about two minutes.<br><br>
Then, I read my multi-vitamin label... 1667% of my daily requirement<br>
The nutrition label on my bread... I don't have any bread right now, but I remember reading it on there.<br>
...on my soymilk... 200% (I drink half a carton each day)<br>
...in my breakfast cereal... approx 50%-150% varies (Frosted Flakes!!!)<br>
Plus there's a variety of foods that are fortified with it.<br><br>
Vitamin B12 is a very important vitamin... for everyone...not just vegetarians.<br>
That's why so many everyday things are fortified with it.<br>
I'm not sure how it became the one thing that's missing from a veg*n diet.<br>
It's missing from the diets of a lot of people, and decades ago companies started fortifying foods with it, particularly foods that are aimed at children... not just the children of vegan parents. All children.
 

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The two links already posted are the ones I'd have posted if I'd gotten here first. Jack and Ginny are both qualified to give recommendations, being RD's. Their advice is sensible and practical, and I've taken it to heart.
 

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Stride gum now has a B6 and B12 gum- both 25%. It's vegan.<br>
My soymilk is 50% a cup- I get a least one a day.<br>
Nutritional yeast a couple time a week in sauces and sprinkled on stuff.<br>
Alive! multivitamin drink, about 3 a week.
 

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I probably take more B12 than I need, but apparently there's no upper limit to what's safe with this particular nutrient, and there are well documented cases of what happens if you don't get enough. Better safe than sorry.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Josh James xVx</strong> <a href="/forum/post/2871129"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I probably take more B12 than I need, but apparently there's no upper limit to what's safe with this particular nutrient, and there are well documented cases of what happens if you don't get enough. Better safe than sorry.</div>
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Ditto. I've never heard of a vegan OD'ing on B12, so that is not really on my list of worries!
 

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I've started taking <a href="http://www.vitacost.com/MegaFood-DailyFoods-Balanced-B-Complex" target="_blank">these</a> recently:<br><br><a href="http://www.veggieboards.com/newvb/attachment.php?s=7b74faf230f47ebbe0d4a5d78a532113&attachmentid=15266" title="">Attachment 15266</a><br><br>
I originally got them more for the riboflavin and niacin but wow, these things are GOOD. I take one and I can feel a boost of energy, they have a truly ridiculous amount of B12. Recommended! I love that they are made with real food and are easy on the stomach too.<br><a href="http://cdn.veggieboards.com/9/92/9230c483_vbattach15266.jpeg"><img alt="LL" src="http://cdn.veggieboards.com/9/92/525x525px-LL-9230c483_vbattach15266.jpeg" style="width:280px;height:280px;"></a>
 

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Oh - I thought up to now that my intake was okay, I take a supplement with 3mcg daily, on the package it said that's enough... So I'd better organise myself something with a higher dose?
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Hazelnut</strong> <a href="/forum/post/2870975"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I worried about B12 for about two minutes.<br><br>
Then, I read my multi-vitamin label... 1667% of my daily requirement<br>
The nutrition label on my bread... I don't have any bread right now, but I remember reading it on there.<br>
...on my soymilk... 200% (I drink half a carton each day)<br>
...in my breakfast cereal... approx 50%-150% varies (Frosted Flakes!!!)<br>
Plus there's a variety of foods that are fortified with it.</div>
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This is true for the US, but in Europe vitamin fortification is much less prevalent in my experience.<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Kjesta</strong> <a href="/forum/post/2871315"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Oh - I thought up to now that my intake was okay, I take a supplement with 3mcg daily, on the package it said that's enough... So I'd better organise myself something with a higher dose?</div>
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I would definitely try to get more than that. The body does absorb more effectively when there is a low dose though, so if you took two of those per day or one supplement + fortified food you might be okay. (Personally I'd try to get a supplement with more B12 tho.)
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Kjesta</strong> <a href="/forum/post/2871315"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Oh - I thought up to now that my intake was okay, I take a supplement with 3mcg daily, on the package it said that's enough... So I'd better organise myself something with a higher dose?</div>
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According to Jacks' article the more often you take it the less you need, and 3mcg should be enough to stave off the effects of <i>overt</i> deficiency, but in order to prevent all the side effects of deficiency you might wanna aim higher.
 

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Nobody can really tell you what your correct dosage of B12 should be unless you've had your levels tested. If you're a poor absorber due to lack of intrinsic factor, etc. you'll probably need to take at least 500 mcg a day just to meet the minimum requirements (because even non-absorbers get 1-2% passively). This is true for veg*ns and omnis alike. Some folks (like me) just don't absorb it well and need to take higher doses. Fortunately, B12 is non-toxic and cheap so even if you elect not to have testing done, or simply can't afford testing like lots of folks, you can take a daily sublingual and be on the safe side. I took 1000 mcg per day to get my levels up to where they should be, and now take 500 mcg per day to maintain it.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Indian Summer</strong> <a href="/forum/post/2871350"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
This is true for the US, but in Europe vitamin fortification is much less prevalent in my experience.</div>
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There's still B12 in a lot of foods over here. Going around my kitchen, it's in my cereals, marmite, soymilk and vitalite (and probably other stuff too, I just checked some of my cupboard staples). Through combinations of those, I get 100% of my RDA, and with the multivitamin on top I'm not worried about a deficiency.
 
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