(Part 2) Best vitamin b12 supplements according to redditors

A B12 and vitamin D3 supplemented whole foods plant based diet is the healthiest diet for humans. We aren't suppose to consume dietary cholesterol, as it raises our LDL cholesterol levels and puts us at risk for atherosclerosis. Only herbivorous animals can develop atherosclerosis.


Whole-foods tend to be much more nutrient dense and have fiber and antioxidants (incredibly important nutrients for your intestinal and arterial health) whereas no animal products do. You can get every single nutrient you need from a vegan diet.


Main things you should be concerned with:

• Eat enough dark leafy greens. Buy a lot of kale, collard greens, spinach, broccoli, etc. This is how you will get the majority of your calcium (dairy doesn't actually give you calcium so you should be eating greens anyways)
  
  
  
• For your omega 3 fatty acids, you will want to consume 2 tablespoons of flax seeds or chia seeds daily, and limit your consumption of omega 6 fats from refined vegetable oils (safflower oil, olive oil, etc) you don't have to worry about your ALA to DHA conversion rate, as it will naturally buffer as you eat more and more plant based. When you are approaching 50-60 years old, your conversion rate will start to decrease, so I recommend 250 mg daily of pollutant free (yeast- or algae-derived) long-chain omega-3’s (EPA/DHA) supplements, but you don't have to worry about that for a while probably ;) good to keep in mind.
  
  
  
• Center the bulk of your diet around legumes (black beans, kidney beans, lentils, etc) and whole grains (brown rice, quinoa, etc) this will ensure your wallet and body are happy. Legumes are incredibly healthy for you, and in population studies are the most highly correlated with longevity. You will get the majority of your carbs, fiber, and minerals from these two food groups. I recommend Ezekiel whole grain low-sodium bread for a good whole grain bread that is quite delicious.
  
  
  
• Eat berries everyday. If you can't afford them that's okay, but seriously consider investing in being able to consume a few cups of berries everday. You will get a shit load of vitamins and antioxidants from them.
  
  
  
• Fill in the rest of your diet with any vegetables and fruits you like, I for example love orange sweet potatoes and corn. Medjool dates and bananas are a delicious snack, especially with some peanut butter (watch those omega 6s tho)
  
  
  As for supplements:
  
  
  
• Take 250mcg of cyanocobalamin daily or 2500mcg a week. Here's 110 weeks worth of B12 for $8.54 on Amazon.
  
  
  
• Take 2000IUs of plant-based vitamin D3 everyday. Here is two months worth of D3 supplements for $9.87 on Amazon.
  
  
  If you have anymore questions let me know, happy to answer anything you're curious about. A vegan diet is good for any stage of life, for any form of athleticism, and isn't hard to gain/lose weight with.

Here's one other study:

https://www.ncbi.nlm.nih.gov/pubmed/26502280

>Omnivores had the lowest intake of Mg, vitamin C, vitamin E, niacin and folic acid. Vegans reported low intakes of Ca and a marginal consumption of the vitamins D and B12. The highest prevalence for vitamin and mineral deficiencies in each group was as follows: in the omnivorous group, for folic acid (58 %); in the vegetarian group, for vitamin B6 and niacin (58 and 34 %, respectively); and in the vegan group, for Zn (47 %). Despite negligible dietary vitamin B12 intake in the vegan group, deficiency of this particular vitamin was low in all groups thanks to widespread use of supplements. Prevalence of Fe deficiency was comparable across all diet groups.

The study referenced by WebMD to is not really a reliable measure of vegans. The "92%" they reference only included 29 vegans in the study, which is not statistically significant to extrapolate to the population at large. It's a subsample of an already small sample. Granted the study above I posted only had 52 vegans included, but it's a bit larger of a sample. You'll find widely varying numbers depending on the sample researchers are studying.

One study found a deficiency rate of 0% among vegans who supplemented B12. I think a fair conclusion to make on the balance of evidence is basically: vegans are at a higher risk of B12 deficiency if they do not consume fortified foods, however this is easily avoided through supplementation, which most people eating vegan diets in developed countries today do.

For a reference of how cheap supplements are these are the specific ones that I take. At 1000mcg per pill you only need to take them twice a week, which means a 250 count is good for a little more than 2 years.

I use these sublingual vitamin B12 liquid drops 😇

To help with absorption you should take a Vitamin C tablet ideally at the same time you are taking one for B12. Yes, you will absolutely need to supplement it with one. Please ensure your B12 is methylcobalamin and stay clear of any with cyanocobalamin! This is the one I use but it ultimately comes down to preference.

It has been scientifically proven (mainly with the work of Roy Swank) that a low fat diet with the exclusion of dairy and meat is ideal for those with MS. You can read more about that here! I promise it is not vegan propaganda in any way, shape, or form. The source is neutral.

This is an article explaining why Jack Osborne should've gone vegan instead of paleo. There is a vegan slant here given the obvious but the information is accurate and eloquently breaks down what the first link mentions.

My doctor has me take 50mg daily of the douglas brand, but I also get an additional 2.5 mg in the jarrows sublingual tablets I take 1 a day of (I take the 50mg before bed with magnesium and zinc to create a higher qualty ZMA as opposed to most ZMA formulations that use the cheaper version of b6. I actually used to get diarrhea from a crappy ZMA due to a cheap form of b6 and magnesium.

I was talking about something like : https://www.amazon.com/Sublingual-Vitamin-B12-Methylcobalamin-Absorption/dp/B01LWPP1GC/ref=zg_bs_3774741_19?_encoding=UTF8&psc=1&refRID=DJ759T4DBPMWJZTHJGKD

But you can buy it in pill form too, I personnally prefer taking it once a week, under the tongue for 2 mins

The shroom-tech is probably the 3mg of B12. Here's 80 doses worth for less than $20.

> 3.If i have to take vitamins, which is the cheapest most effective one at a chain grocery store like WAL MART?
How many of these will i need a day to keep my levels normal?

I take one of these about once a week.

There are a few formulas that are combos of either methyl+adeno or adeno+hydroxy but there isn't much research indicating that these combinations are more effective than just taking straight methyl.

Also note that some nutritional yeasts aren't B12-fortified so they will NOT be a reliable source of the vitamin. Always check the label to confirm that B12 is listed and a mcg/DV% is given.

NOW Supplements, Instant Energy B-12 (2,000 mcg of B-12 per packet), 75 Packets https://www.amazon.com/dp/B0019LVHEC/ref=cm_sw_r_cp_taa_GNW0CbYC6WBQE

These help. They are more effective than B12 shots, in my experience.

Honestly, I just searched 'B12 supplement' on Amazon. This is an example, but there were many more.

I also checked good ol' Wikipedia and found this article, which mentions the production of a synthetic form of B12 using bacterial fermentation.

I'll admit I'm not an expert (I most know stuff through my sister who is Vegan), but it does appear that there are non-animal sources of B12.

A Healthier Me!

I'm really bad at determining portion size. This would be a HUGE help in my journey to getting healthy!


EDIT: Ooh, somebody is gifting me the scale from another contest! I'm going to change the health item to B12 supplements. My doctor recommended I take B12 due to issues with peripheral neuropathy (no known cause). I had been taking it but I ran out. Now I feel run down.

B12

Pea Protein Isolate

Pea Protein is cheaper than Whey Protein and has a better amino acid profile. And B12 with PPP is way cheaper than things like eggs or meat.

Being vegan is easy.

Think about it.

You could always try something like this? Vita Sciences Vitamin B12 Methylcobalamin Cream Skin Health - Maxasorb -1.7 FlOz https://www.amazon.com/dp/B00I2THMAW/ref=cm_sw_r_cp_api_exEkybJ52KA0J

B12 - 2 Month Supply 12$.
How much do you think chickpeas and sweet potatoes are going to cost you per month?

This is the brand I use. This link is for a four pack but they sell single bottles at Walgreens. I would check your local chain drug store. https://www.amazon.com/Natures-Bounty-Vitamin-Complex-Sublingual/dp/B001G7QPC8

> Not trying to tell you not to be vegan. I don't get it, but as long as you're not trying to lecture me for not being vegan, I'm gonna return the favour and leave you alone about it too

You live your life bro, I live mine. I'm not here to convert people, just to point out the idea that most vegans need protein supplements is flat wrong.

> probably cheaper to get them from food.

However on this front, I disagree. I get vegan b12 supplements off amazon at 10 bucks for 250, so $0.04/day. A vegan diet is otherwise cheap as hell. Tofu is cheaper per pound than meat, bulk rice and beans are cheap and if you are eating healthy you should be buying vegetables anyways. So, I don't really agree that eating meat is cheaper way to go.

Here's a vegan DHA-EPA Omega-3 supplement: https://www.amazon.com/Deva-Nutrition-DHA-EPA-Delayed-Release/dp/B005R5CARY

You may also want Kelp for iodine: https://www.amazon.com/Natures-Way-Kelp-600mg-VCaps/dp/B00024D1ZA and I know you are already getting your B-12, but for everyone else, I recommend taking as a liquid sublingually https://www.amazon.com/dp/B015YDVT48

Beyond that just make sure you get your leafy greens (kale, collards, spinach, broccoli, etc) for calcium and iron and you should be pretty good to go.

How many µg of B12 are in those $10 supplements? If you have milk that is already enriched but want to play it safe, you won't need more than 2500µg per week. Look at this one. If you get this one, you can be more than fine by only taking half a pill per week. That's 3 cent a week for 4 years (assuming it keeps that long, you should probably look it up, mine lasts 3 years)

We don't need animals to get B12.

https://www.amazon.com/Nature-Made-Vitamin-Tablets-200-Count/dp/B001F1HU3S/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1497314710&sr=1-4&keywords=b12+supplement

Drink Water. Loads and loads of it. Sometimes dehydration leads to this. Also, take a good vitamin B-12 capsule everyday. I use this one https://www.amazon.com/Garden-Life-Vegan-Vitamin-1000/dp/B00280M12K You can buy one from ebay here

Amazon link to B12

Amazon link to D3

omega-3 = raw flax seeds or oil.

b12 = http://www.amazon.com/Garden-Life-Vitamin-Code-Capsules/dp/B00280M12K/ref=sr_1_11_a_it?ie=UTF8&qid=1457038921&sr=8-11&keywords=vegan+b12 . Take one of these per week.

That is all. Enjoy feeling better with the same or increased gains.

>I have done initial calculation on three nutrients: cobalamin, lysine, and ω-3 fatty acids .

Why have you chosen those three nutrients? You find that's an accurate representation of common deficiencies in both dietary approaches? I am confused as to what point you're trying to make.

>The problem is with Cobalamin. How much rice does a human eat per day? Not gonna cut it.

Cobalamin is vitamin B12. You seem to have done an inordinate amount of research here to have come back with this chart, when it probably would have been much more efficient to just google the words: "vegan b12".

• one
  
• two
  
• cheap and easy b12 vitamins
  
  >I was trying to see whether a vegetarian can avoid nutrient deficiency without trying consciously.
  
  Why? Is there something wrong with being concious of what we put into our bodies?
  
  Do you also have a chart for the instances of atherosclerosis, heart disease, stroke, diabetes, obesity, colorectal cancer, and Alzheimer's in vegans vs. meat eaters?
  
  

Methylocobalamin B12 is a waste because you need to take it every day. It's cheaper to produce and a lot of people get duped into buying to from witless doctors, or from not looking into the subject. 2000mcg of Cyanocobalamin B12, taken once a week is what Dr. Greger from NutritionFacts.org recommends.

I take this 5,000mcg https://www.amazon.com/gp/product/B001RN5OWS/ once a week myself.

Thanks for the info. Is this the one ? https://www.amazon.com/gp/aw/d/B00MR4H11I/ref=mp_s_a_1_3_a_it?ie=UTF8&qid=1491701734&sr=8-3&keywords=jarrow+b12

*I realize you had DNA testing which is how you know about these in the first place. Sorry my bad.

Here is what I take. I take two of these in the morning. An injection is much more effective and lasts a week or two, but this is an alternative.

Seeking Health | Hydroxo B12 Vitamin | Vitamin B12 Supplement | B12 Hydroxocobalamin | 60 Lozenges https://www.amazon.com/dp/B00F4G45XI/ref=cm_sw_r_cp_apa_i_SD90DbDRF1XX0

Take a dose of this and for 240 daily doses, your piss will look like it came right from Shrek.

I'm grateful for the shared knowledge! Aaaand now I want to throw my B-complex into the trash!

>Sublingual methylcobalamin is supposed to be better.

The person in the article said sublingual doesn't work, because B12 is "a very lage molecule", and only small molecules pass sublingualy, but that sublingual ends up working because it gets swallowed. So, would sublingual still be better than a Methylcobalamin version like this?

If topical is even better, does this product look good? What's DMSO? I couldn't tell if it was included or would need to be purchased separately.

I take this one:
https://www.amazon.com/Sublingual-Vitamin-B12-Methylcobalamin-Absorption/dp/B01LWPP1GC/ref=sr_1_5_a_it?ie=UTF8&qid=1549667620&sr=8-5&keywords=cherry+b12

It doesn't, this is the one I have: https://www.amazon.com/Methylcobalamin-Sublingual-Natural-Health-Goodies/dp/B015ELOW8A

I'd like to add:

Vitamin D only comes naturally from UV rays hitting your skin, and so most people are deficient in it, causing unstable moods and a slew of other health issues. Many people are also deficient in vitamin K2, which helps your body use the Vitamin D that you have. Otherwise, taking too much Vitamin D can actually be a bad thing. Many people are also generally deficient in their Omegas (specifically omega 3).

Green Pastures makes some of the highest quality fish oils and essential oils. Their Cod Liver Oil/Butter Oil blend is an excellent start. The cod liver oil contains lots of all the essential omega fatty acids, AS WELL AS VITAMIN D, E, AND K, and the butter oil contains high amounts of the rare VITAMIN K2, which allows your body to use it. They also sell Skate Fish Oil, which is similar to the Cod Liver oil, but contains an even different array of nutrients. In my opinion, it would be best to take the cod liver oil/butter oil blend along with the skate fish oil. They also sell Infused Coconut Oil, which has organic virgin coconut oil infused with cod liver oil, butter oil, and skate fish oil, so you can get all 3 in one scoop. It does appear there is slightly less butter oil and skate fish oil in the infused coconut oil, but it would be a good start if you're not sure.

This Source Naturals B Vitamin is extremely good. Source Naturals is an excellent brand. NutriGold is also a generally great brand.

This Magnesium Taurate is extremely good. Magnesium is one of the most important elements in human function. It plays a role in so many functions, and has an anti-anxiety quality. Magnesium Taurate is an especially good one.

I'm starting a regimen of Cod Liver Oil, Butter Oil, Skate Fish Oil, and Magnesium Taurate right now, and I'm very optimistic about it. I feel that these are probably the nutrients I an many people are probably most deficient in. The only item I'd like to add in the future would be turmeric powder in green smoothies & THIS SUPER FOOD POWDER because it looks like one of the best, and it would help provide lots of hard to find nutrients from exotic plants that we don't usually get.

Just wanted to share this article and my thoughts because I feel that having a good base is important to make the rest easier! Most importantly, it's WITHIN YOUR CONTROL. Good luck everyone!

td:dr: I recommend eating cod liver oil, butter oil, skate fish oil, magnesium taurate, and possibly a b vitamin and a good superfood powder to help give you a great base for fighting anxiety and depression.

Edit: I've also found out that Iodine can be helpful for Thyroid function and is extremely helpful for anxiety according to my SA friend.

I couldn't find the whole foods brand, but I did find this

​

https://www.amazon.com/NOW-B-12-Instant-Energy-75-Packets/dp/B0019LVHEC

Yeah, I know how they work LoL. That's why I was asking you if you got it sorted since you mentioned you weren't taking Hydroxy yet with comt mutations. Hydroxy is easily available online, and I get mine from Amazon. I buy Seeking Health's brand. The same people who make that chart. If adeno works for you that's great, but you should try Hydroxo as it works a lot better for most people.

https://www.amazon.com/Hydroxocobalamin-Physician-Formulated-Seeking-Health/dp/B00F4G45XI

Our current stack looks like this and is still a work in progress. Please comment as to what might be better options, thanks!.

Updated 8/30:

Protein Smoothie - Garden of Life, 1x/day in am
https://www.amazon.com/Garden-Life-Organic-Vitamins-Probiotics/dp/B007SYT7LO/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1503340441&sr=1-4&keywords=garden%2Bof%2Blife%2Bprotein%2Bpowder&th=1#customerReviews

Green Drink - Garden of Life, 1x/day in am w/ prot smoothie
https://www.amazon.com/Garden-Life-Vegan-Superfood-Powder/dp/B00FB1S988/ref=sr_1_2?s=hpc&ie=UTF8&qid=1503340620&sr=1-2-spons&keywords=garden+of+life+green+superfood+powder&psc=1

Multi - Centrum Silver then changing to Pure Encapsulations, 1xday in am w/ breakfast
https://www.amazon.com/Pure-Encapsulations-Multivitamin-Essentials-Hypoallergenic/dp/B00CBYG1L0/ref=sr_1_4_a_it?ie=UTF8&qid=1503339918&sr=8-4&keywords=pure+encapsulations+multivitamin

Lecithin (phos choline) - Moms Organic Market sunflower<br /> no link<br /> <br /> Fish Oil - Nordic Naturals, 2x/day in am/pm<br /> https://www.amazon.com/Nordic-Naturals-ProOmega-2000-Lemon/dp/B017UTEA4K/ref=sr_1_30_s_it?s=hpc&amp;amp;ie=UTF8&amp;amp;qid=1503340380&amp;amp;sr=1-30&amp;amp;keywords=nordic+naturals+fish+oil<br /> <br /> B12 - Jarrow Forumla Methyl, 1x/day in am<br /> https://www.amazon.com/gp/product/B00VE9B9II/ref=ox_sc_act_title_1?smid=ATVPDKIKX0DER&amp;amp;th=1<br /> <br /> Ginko - Moms Organic Market, 2x/day in am/pm
no link

L-theanine/Gaba - Allergy Research Group, 2x/day in am/pm
https://www.amazon.com/Allergy-Research-Group-Vegetarian-Capsules/dp/B000GU4TXI/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1503340983&sr=1-5&keywords=allergy+research+group

Melatonin - Moms Organic Market, 1x/day in pm<br /> no link<br /> <br /> Digestive Support - Trifal Ayush Herbs, 1x/day in pm<br /> https://www.amazon.com/Ayush-Herbs-Herbal-Supplement-Trifal/dp/B0012ZY6VG/ref=sr_1_11_s_it?s=hpc&amp;amp;ie=UTF8&amp;amp;qid=1503341173&amp;amp;sr=1-11&amp;amp;keywords=ayush+herbs<br /> <br /> Magnesium - Mega Mag Moms Market, 1x/day in pm
no link

Aloe Vera - Solaray, 1x/day in pm - plan to discontinue when done
https://www.amazon.com/Solaray-Aloe-Vera-Gel-capsules/dp/B00014FGHW/ref=sr_1_1?s=hpc&ie=UTF8&qid=1503341317&sr=1-1-spons&keywords=solaray+aloe+vera&psc=1

Vitamin C - Viva Naturals, 2x day in am/pm
https://www.amazon.com/gp/product/B00C6C3GCY/ref=od_aui_detailpages00?ie=UTF8&psc=1

DHEA - Zhou, 1x day in am
https://www.amazon.com/gp/product/B00UXLUFJ2/ref=od_aui_detailpages00?ie=UTF8&psc=1

Phos Serine - Doctors Best, 2x day in am/pm<br /> https://www.amazon.com/gp/product/B0036FWOJQ/ref=od_aui_detailpages00?ie=UTF8&amp;amp;th=1<br /> <br /> Alcarn - Natures Trove, 2x day in am/pm
https://www.amazon.com/gp/product/B01NCOTSWG/ref=od_aui_detailpages00?ie=UTF8&psc=1

CoQ10- Garden of Life Raw, 1x day in am
https://www.amazon.com/gp/product/B005JAT54S/ref=od_aui_detailpages00?ie=UTF8&psc=1

B Complex - Garden of Life Raw, 2xday in am/pm
https://www.amazon.com/gp/product/B0098U0SQO/ref=od_aui_detailpages00?ie=UTF8&psc=1

Current on order:

Turmeric/Curcumin - Key Nutrition
https://www.amazon.com/gp/product/B01LWA6WO8/ref=ox_sc_act_title_1?smid=A1ILK2NFE4Q1Q1&th=1

PQQ - Health Through Nutrition
https://www.amazon.com/gp/product/B00SA2JLBY/ref=ox_sc_act_title_2?smid=AP6P3N856MFIS&th=1

Resveratrol - BRI Nutrition
https://www.amazon.com/gp/product/B00LPW9X32/ref=ox_sc_act_title_3?smid=A196A8GC0YNHR&psc=1

Alpha GPC - VitaMonk
https://www.amazon.com/gp/product/B01K13ACDA/ref=ox_sc_act_title_4?smid=A3PSSFJH9JG29L&psc=1

Alpha-Lipoic Acid - Doctor`s Best
https://www.amazon.com/gp/product/B004O672ES/ref=ox_sc_act_title_5?smid=ATVPDKIKX0DER&th=1

Bacopa Monnieri - Pure Mountain Botanicals
https://www.amazon.com/gp/product/B00S02A1UO/ref=od_aui_detailpages00?ie=UTF8&psc=1

Ashwagandha - Nutra Herbs
https://www.amazon.com/gp/product/B01GZALWGO/ref=od_aui_detailpages00?ie=UTF8&th=1

Bacopa will be replacing Ginko and Alpha GPC will replace the lecithin. Any other suggestions are welcome, the stack in its current form is a bit unmanageable however it helps to empty the capsules into the protein smoothie in the morning and into a blueberry keifr milk smoothie in the afternoon or early evening.

This is becoming a regular gish gallop of folks moving from one point to the next.

B12 is actually present in animal products like milk, so vegetarians are still in the clear.

As for vegans, they get their B12 the same way you likely get your iodine and flouride, through fortification. In this case of common cereals, milk substitutes and foods like nutritional yeast.

If someone doesn't want to go through the relative work of consuming a B12 fortified food a couple times a day, a single pill once a week provides more than enough synthetically derived B12 at a cost of ~$2.60 a year. This perfectly safe and water soluble vitamin is already a supplement that is recommended to the general population after age 60, as a significant portion of the population doesn't recycle B12 as efficiently in their digestive tract when they get older.

• Fun side note, given the high prevalence of factory farmed meat in developed countries today, most factory farm animals need to be supplemented with B12 as well. Either through one or two injections during development or added to their feed. So most meat eaters are supplementing B12 already anyhow, they just do it through the vastly more expensive and less efficient pathway of an animal digestive tract.

https://www.amazon.com/Nature-Made-Vitamin-Tablets-200-Count/dp/B001F1HU3S/ref=sr_1_5_s_it?s=hpc&ie=UTF8&qid=1506618924&sr=1-5&keywords=b12&th=1

There you go, ~5 months' supply for $12. That brand is available in most grocery stores near me. You can go somewhat more expensive if you respond better to methylcobalamin.

Again your smugness. I only engage in scholarly conversations that are mutually beneficial. You are forcing me to stop discussing facts and start making excuses. I won't try to correct your behavior anymore. I just remembered the definition of insanity. Now it is your duty to convince me that you are not a troll.

Excuse 1. I have not done an "inordinate" amount of research. I have a life and a job. That is the same reason why I picked only three nutrients. Why don't you do the rest of the job? It will be more helpful than a criticism.

> Do you also have a chart for the instances of atherosclerosis, heart disease, stroke, diabetes, obesity, colorectal cancer, and Alzheimer's in vegans vs. meat eaters?

Excuse 2. Do I have to have a chart for everything to discuss one topic? I was not talking about those. I never even claimed that being omnivore is better than being vegetarian or vice-versa. I even said that I am a vegetarian.

> * cheap and easy b12 vitamins

> Why? Is there something wrong with being concious of what we put into our bodies?

You have totally forgotten what we were discussing, and I believe that is a willful mistake. Apologies or stop talking. Goodbye.