Man who are you! The only video which address all doubts in 1 video, with enough animations, and straight to point. Clearly said the types which one to prefer (eg: kidney work), and what dose and why it says more dose on label. Even said about the cost. My 1st video of urs. Got a sub!
B12 deficiency really is no joke. In my sophomore year of college I noticed I was having trouble concentrating and forming complete thoughts without pausing. I could read entire pages of my textbooks and not know how to summarize the lesson. So essentially I could read but I couldn't learn. I also had extreme trouble sleeping. I could sleep for 7 or 8 hours or more every day and still be tired. It was like I was getting tired and tired by the day. Then I experienced numbness in half of each of my hands. It wasn't a pins and needles numbness but just a loss of sensation and movement. The point at which I decided to see a doctor was when I woke up one morning and as I turned to get out of bed I couldn't walk. I fell flat on the floor. My legs wouldn't move for about ten minutes. It was possibly the scariest moment of my life. So I went to the doctor and within three days the results came back as B12 deficient. Not only was I B12 deficient but I was informed that I have a sleep disorder commonly callee "Non repairative sleep disorder". This disorder is basically when your body doesn't got into RIM stage long enough or it goes into RIM stage but comes in and out too often which prevents any meaningful rest. The doctor pointed out that B12 deficiency might have a lot to do with the sleep disorder. It took just a few weeks to get to a point that I saw improvement but in the end I know that if I had let it go and had not visited a doctor then things could have gotten far worse.
Yeah I went to the doc for sleep troubles, he asked some questions and he diagnosed me with depression, which I kinda already guessed, wasn't sad or anything just had no motivation, problems with memory and planning etc also was really anxious to the point that half a cup of coffee could make me paranoid, I just thought I had become caffeine sensitive, he did bloodwork and yeah b12 deficient, just a couple weeks taking a supplement I'm basically back to how I felt years ago, b12 deficiency is this strange slow decline like that saying about putting a frog in water then turning on the heat, you slowly get worse and worse and don't fully realise it. I have had problems with depression for many years and I'm starting to think the b12 was the sole cause.
@@longdaysandhardworkatramra8260 I'm glad you got the help you needed. Some people never get help for B12 and it comes back to bite them later in life. It's easy to supplement but harder to diagnose.
@@trenthumphrey1417 yeah glad you found the problem too, I'm thankful it didn't get to the point where I got symptoms like you, that sounds very frightening, so lucky it's such an easy fix though, its incredible $10 worth of vitamins can change your life so quickly hey.
Did the B12 help your sleep? Basically going the same route as you and I’m hoping the b12 will help my sleep. I just want to wake up feeling rested for once !
I’m so impressed you mentioned MMA testing. I went 1.5 years with low b12 symptoms (got pretty bad) because my b12 serum test was 186 with the cutoff at 180. Finally 7 drs later I found someone to do more in depth testing!
yeah i've heard similar stories... :( but the literature is pretty clear on MMA being more sensitive. there's also homocysteine which was used before but MMA now thought to be more specific than homocysteine
was a challenge to crunch all the relevant facts and literature into 10mins but thrilled to finally check off the list one of the most requested topics!!! :)
You are the opposite of a lazy bum IMHO. The time to read the research and then translate it to something we all can understand is a lot of work. Also you bring a lot of energy to the videos. Thanks for all your hard work. Much appreciated.
15 - 20 years always tired. With a full time job and two young kids. Hashimoto, but fixed with hormones. Iron deficiency, always supplements, became borderline but acceptable levels. Still, always tired. Athrofic gastritis. B12 shots. Life changing completely. It's clear now B12 was apparently still enough but wasn't really. I wish the doctors understood it years earlier. Different life. Different options in life cause you have the energy. You are so right IT'S NO JOKE
Some really good stuff here and a good takeaway of pretty much everyone needs a supplement now. Very fair points on that nothing there is 'natural' like with surgery or antibiotics, etc. Would be good to see more on why animals now have to take B12 supplements tho... that B12 used to be more readily available in the soil and water (B12 being water soluble), plants and drinking water (ponds) had more B12 in them. As we shifted to modern farming techniques we 'cleaned' the soil and water, sterilised it, and killed the bacteria. And as you say even farmed animals now get B12 supplements as the food they eat lacks B12. Also, fermentation massively increased B12 production, and so fermented veggies like sauerkraut and so on are high in active B12 (around 3x the RDA in 100g). It's extremely fair to say that people got a big chunk of their B12 from veggie sources before and that the animal sources, supplements. Expanding that category at the end would bee fair to say... and to clarify. The duckweed, algae (nori and chlorella), and mushrooms is fairly well accepted though. It would be good to include that 4th category. Here's a very good study on the sources that accounts for the B12 analogues (hence why only chlorella and nori are recommended, but other algae like spirulina aren't). It appears that a lot of people used to get their B12 from fermentation. As we've moved away from that, and lowered the quality of the soil, it's lowered the options for B12 to the areas you mentioned. www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/
Dude?! That video was really solid, informative, entertaining, and just nailed it all down super clearly and with a bow on top. You may be my new favorite source for info I can trust about diet on TH-cam.
Thank you so much for this video. I thought I knew what I needed to know about vitamin b12 but I was very wrong LoL. I love how informative you are and straight to the point.
Practically a masterclass on just B12. Thank you Dr. Gil. Please consider creating a Patreon channel with perhaps an ability to have a Q&A of some sort. Thanks so much!
Straight forward info. about very important topic! I know that I get benefits of strenght and clarity of mind through God's Blessings, but still, He also wants us to be good Stewards of our bodies....Been taking B-12 for almost 20 years and I recommend it to anyone! Good job, Doc! Thanks again!❤
My gastroenterologist also prescribed me a 2000 microgram dose of B12 once a week. I have celiac. Interesting to see that your suggestions align with each other!
when i was vegan i had quite a poor diet (as well as very little money). i did take a b12 supplement but not regularly, maybe once a week or so. about 2 years in i got pretty sick with bad chronic fatigue. i started craving salmon and fish for months. eventually i came off the vegan diet and ate salmon. i had thought I might have been protein deficient but after watching your protein series and this video, i now suspect it may have been b12 deficiency. i knew i needed it but not how much, when, or much other detail. your channel is gold
Wow! I love this informative video. I have found B12 4,900% from XS non-sugar energy drink. Simply the best in the world. I don't need coffee, breakfast nor any other energy drinks anymore. I love it having full of energy daily without having energy crash. Following and supporting here. Thanks for doing likewise.
You're amazing! Plenty of useful info delivered in an easy understandable and logical format. No need to say something about the little nice jokes here and then that makes the viewing a very entertaining experience leaving the viewer with the feeling that the video is too short! Thanks for the info and the experience.
This is very true as the problem is in digestion and the break down of sources to gain B12 vitamins. I am experiencing dry skin, hair loss, low energy and endurance to balance issues, sleeping schedule is all over the place, among other symptoms.. The problem with seeing a physician who prescribes all kinds of prescriptions and after the damage is done decides to make changes etc..
Hello dear Doctor Thank you so much for your interesting information about Health,i do appreciate your job.I wish you peace and happness under the sky of prosperity. All the best. Take care and have a good time. Your Student from Algeria.
I don’t really comment on videos, but couldn’t resist and just want to let you know how helpful and interesting all your content is! Do make more videos on your recipes and what you eat in a day, please! Learning a lot. Thanks!
Oh, and I had read that 2.4 mcg is the amount to avoid frank deficiency but that 4-7 mcg is the amount required for optimal functioning (where MMA and homocysteine levels are not further reduced with higher absorption levels). And to put numbers to your explanation of limited capacity on B12 receptors, receptor mediated B12 absorption in the distal ileum varies between individuals and saturates between 1-2 mcg of ingested B12. It takes about 5-6 hours, as you said, before the receptors are back to full capacity. So 3 well spaced meals a day with at least 2 mcg each would result in 3-6 mcg being absorbed. Once the cumbam multi-ligand receptors in the ilium are saturated, the data in other papers I have read say about 1% of any additional B12 is absorbed by direct diffusion through the ilium wall. For example in a person able to absorb 1 mcg through the receptor in order to get 6 mcg (in the optimum range) of B12 into your bloodstream with a single supplement that person would need to take 1 + (6-1)/0.01 or 501. To get enough in a once weekly supplement that person would need to take 1 + ((6*7)-1)/0.01) or 4101 mcg. Since there is a lot of imprecision in this calculation, it can just be rounded to 500 mcg once a day or 4100 once a week. Given that A) there is person to person variation in receptor capacity as well as due to conditions such as autoimmune pernicious anemia or atrophic gastritis can limit absorption by endocytosis, B) reduction of direct diffusion percentage due to celiac disease, Crohn's, UC, C) since the US Institute of Medicine has not defined a daily tolerable upper limit for B12 due to its very low toxicity, D) since the health effects of B12 deficiency can be quite severe, and E) since the costs per day is just pennies, I wouldn't feel comfortable taking only 50 mcg q.d. In fact I personally take a single 5000 mcg chewable tablet once a week, let my body absorb what it can, use/store what it needs and excrete the rest. Now I am not a doctor or dietician, just a lay person who reads a lot, so if you think I am really off on this, I would welcome your feedback. Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms, Paul & Brady, IMCJ 2017 www.ncbi.nlm.nih.gov/pmc/articles/PMC5312744/
yeah that info is all factually correct! :) and I don't think your logic is unreasonable. bear in mind though, that dosage demonstrated in that study (50ug/d and 2000ugs/wk) was effective in bringing people who were moderately low back up to normal. so it's a higher bar than just maintenance. for most people it should be comfortably enough. Personally what I would do if I was worried is I would just measure my levels to make sure. that should give you all the info you need
Very good video, thank you 🙏🏽 When I went Vegan/Vegetarian back in 2017, I decided to look up what deficiencies I could possibly encounter and make up for them as to just be safe. B12 was one risk and I was surprised to learn as much as I did about that pesky little nutrient lol (much of which was covered here) so half of a simple b complex pill a day with my morning water and I'm all covered 👍🏽 Healthy & strong as a horse 💪🏾 And ofcourse, like with literally any other diet, you must still research what is the healthiest route for you to take. No diet is a 100% cover for your health and/or ignorance; you must always proceed with caution and knowledge to be healthy 🙂 PS Go plant based! 😁
Please read the book " Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition) by Brenda Davis, RD and Vesanto Melina, MS RD for proper vegan nutrition guidance before becoming a vegan. Happy vegan journey!
@@changbooger I'll do a balanced plant-based diet. If something, for some reason, isn't readily available in my diet, a small & simple suppliment can be bought from the store or online. I'm good lol
I just turned 64 back in July, started taking B12. Found out that taking 2,500 mg / day supplement at night, makes me more mentally alert during the day.
At age 54, I just found out I am B12 deficient. I take a B12 supplement on Sundays and Saturdays, 1,000mcg each and then M-F, I eat a bowl of Multigrain Cheerios. After 1 month, my B12 is much better than it was. I was told by my NP it takes about 12 weeks before I'll see a rather better significant level. I suffer from a malabsorption issue due to having had gastric bypass surgery back in 2007. So I also take 500mg of Vitamin C with my B12 supplement and bowl of Cheerios to help with the absorption.
I am vegan and was taking 1,000 micrograms twice a week of cyanocobalamin sublingually (under the tongue) which I had increased from taking much lower levels. Several weeks later I broke out in Hives so decided to get a blood test. Was amazed to find my B12 level was 1087, with the recommended upper limit being 770. As your liver is supposed to store B12 for a couple of years I’ve stopped taking it for a while. Will get another blood test next year as a check.
Same thing happened to me. My Family Physician suggested that it may I might not need to take B-12 supplements for as long as 5 years. They normalized after 6 months. Not sure I can get an MMA test in Canada, but would love to get it if possible.
There is a product by an Australian brand called Blackmores that has just 100mcg of B12, 1 tablet might be the perfect daily dose for many people as higher doses can cause difficulty focusing (due to excess energy), if you already take a daily multi (or other supplement) that has some B12 this might be something to take every second day / 3 times a week.
Animal products are now fortified with B12 because the animals don't consume their natural diets. Humans used to get their B12 from dirt on vegetables and from river water, but man has destroyed most of the cobalt rich soil by means of industrial agriculture. The healthiest source available to most people is nutritional yeast.
In Japan the range is from 500 being the lowest to 1300. My blood test came back at 550. According to Australia I’m very well in the middle. But I still have symptoms so I will keep taking my supplement until I reach at least 1000 or 1100
Very useful video, thanks! After your video I checked what was in my B12 supplements but noticed it largely contained folic acid. Now, I've been reading online about the relationship between B12, B6 and folic acid and am completely confused again haha. So if you have any good sources on this, or better yet, would make a video about this - I would love to hear more! :)
B12 should be taken with care as it may provoke the cancer cells. When I had deficiency of vit B in general, I was prescribed B12 once a week and B6 (P5P) each second day. Plus my body doesn’t absorb synthetic folic acid so I had to take it natural (optimised folate). I had to take these and plus other supplements for long time so quantities and frequencies here are very important not to trigger something
I am a vegan and take a 10iu b12 in my daily multivitamin, but my main supply of B12 is from my home fermented foods. Tempeh is a fermented product. Factory farms supplement the B12 because of the unhealthy treatment/diet of the animals. Humane farms allow natural grazing, which is from fields that have natural decomposing plants, naturally making B12, that the animals eat and then ferment in their first stomach ,i think…….and then you eat them. Or you can skip that and naturally grow veggies and ferment some of them.
Hey Doc... Speaking of supplements have you done a video on quality of supplements and fillers or additives like silicon and titanium dioxide, carrageean, magnesium stearate, etc... As always, thank you for your work!
I will ask for the Methylmalonic test. I have never been able to figure out how my B-12 levels are so high (well over 2000) on blood tests. I take metformin that is supposed to make B-12 absorption difficult, and I have the symptoms of low levels. Plus I am now 70, this has been going on for 15 years that I know of. My MCV is also borderline high, that is supposed to indicate low B-12. Thank you for posting this great video, it might just finally have given the answer.
But there's some concern online that methylcobalamin can't be efficiently converted into adenosyncobalamin, whereas cyanocobalamin can be converted into both. Also that cyanocobalamin is more self stable. And if the renal issue is because of cyanide group attached, then its mostly negligible according to Dr. Gregor of nutrition facts.
@XvX XvX No more info. Refer to the works of Dr. Michael Gregor of Nutrition facts dot org. And search the website. There's much confusion. A safe way maybe is mix up once in a while. Also when you supplement B12 its better to supplement both B6 and B9 and make sure you are not over doing it so you are not over methylated.
@@Vscustomprinting there is simply no need to over complicate B12. It's a cheap generic pill. No one has patent over it and no one can make huge profits and do monopoly over it. Just take a B12 pill. Don't rely on unproven plant sources. Don't over do your Veganism and make a cult out of it.
LOVE this. This is a super pertinent topic, and I think more widespread than we might have initially thought even among the meat-eaters. Thoughts on MMA being a more standardized test run by more practitioners?
@@NutritionMadeSimple That's a good question, but I haven't had patients mention about insurance NOT covering it. Perhaps some insurance plans don't😂, but if that is the case I haven't heard much about that. If anyone else had more information on that, I'd love to know, because that is not my area expertise. It would be odd since I just pulled out a Quest form to double check, and you can easily mark off B12, Folate, and homocysteine. I did not see MMA on my forms, but you can definitely order it online. Strange. I'd love more info too then!
@@NutritionMadeSimple metformin robs the ability to absorb. So for that is sublingual better or the amount in a swallowed multivitamin ok and absorbable?
As always on the top of the wave, u truly are inspirational, i started reading a lot about nutrition thanks to you, spreading the message. Hugs from argentina
Top notch Nutrition / Health videos!! On the subject of B12, can you expand on the linkages and importance of keeping Homocysteine levels low (via decreasing methionine) and how Folate & B12 impact Homocysteine, Nitrous Oxide levels, and Endothelium function - all key factors in managing Cardiovascular health! Muito Obrigado!!
In the study you cited by Christian del Bo et al- it says in conclusion that the results support the 50 microgram per day over the 2000 microgram per week to reach nutritional adequacy of B12. If the body can’t take too much B 12 at a time why would we deliver 2000micrograms once a week - wouldn’t most of it be “wasted”? Otherwise I really enjoy all of your videos and your straight up facts. Thanks for producing them!
Just to add some additional important context. The human body can store water soluble B vitamins including B-12 in the gut mucosal layer. It’s a storage mechanism. B-12 being bound to protein is an important part that allows this to happen
Hi Gil! As a flexitarian bordering on the plant-based diet “client”, I was advised to take 2,000mcg a week, which I actually spread out a little by taking 1,000 twice a week. I was surprised to hear in the video that there are advantages to spreading it out two or three times throughout the day for optimal absorption, although it makes sense intuitively, but was even more surprised when later in the video you suggest 2,000mcg a week and went back to thinking I was doing it right. In your view (or based on what is known), is there really a measurable benefit to a multiple daily intake that trumps the convenience of the weekly supplement? Thank you very much, and I’m really glad I found your channel! :-)
hi, the "several times a day" strategy refers to fortified foods, which normally contain lower amounts. supplements are more concentrated and thus once a week works
@@NutritionMadeSimple oh, I see, so it’s about quantity in those fortified servings, not an absorption limitation from a single event. Also, it’s sublingual, so I figure that even liver strain (which would probably be minimal) is bypassed. Anyway, thanks for clearing that out!
There's one thing I think you might have missed: There's slightly rare cases of people getting acne due to consuming too much B12. A German nutritionist, Niko Rittenau, mentioned that spreading it out over the day can reduce these adverse effects.
I’m on loading dose injections and I use a face wash with salicylic acid and a niacinamide serum - i wasn’t putting the serum on my eyebrows and that is where I’m breaking out :( I started putting it on my eyebrows though! Those two things have had research done to reduce acne for people who are taking high levels of b12.
I found the weekly doses have be acne outbreaks deep painful. The spike kills off your natural skin microbiome which tells me maybe mega doses are not the way to go. Now taking 100mg per day dose much better.
@@mchobbit2951 The doses are so high for convenience sake. For what I have understood the body has a limited absorbtion capacity. If you go beyond that only 1-2% are absorbed. The absorbtion capacity is below your daily recommended dosage so they crank up the amount by a lot. If you were to take 2 low dosages a day with about 8 hours time difference then you would be able to consume the optimal amount without "overdosing". I'm currently taking two daily dosages of vivo life multi nutrient. But I'll switch over to Watson Nutrition once this package is finished. Watson is better and cheaper but relatively new. They invest most of their earnings in a scientific study to proof their product works. The study has yet to start though.
Here's the rub... I have been plant-based (vegan) for more than 50 years now. I predominantly cook/eat traditional Cretan. Greek, Israeli, and south Indian cuisines (made from scratch) that have been popular for centuries, even millennia. Using organic, fresh produce as much as possible. As a vegan, I have never tried to mimmic or emulate a western, Anglo Saxon style diet...that is just not My cultural thing. Also, as a lifelong competitive athlete and distance runner for the last 55 years, I haver always had a full blood-panel done every year. It has always remained normal and also very stable-consistent, over the decades. Now pushing 70, I still run 12K (5x times per week) and do two 5K power walks (with hills) on my two non-run days. Plus, 1x interval speed session at the track each week. I have never taken B12 supplements in my entire life, nor do I make any effort to consume B12 fortified foods. In fact, over the decades, I have never given B12 much thought at all...simply because it's never been any issue for me. My B12 levels are always in the 500 pmol/L range, so high-normal. The most recent test was back in May, 2023, and the level was 539 pmol/L Please note, my wife (who is now in her mid 70's) has been plant-based since 1967. She is not an athlete nor a runner, but her B12 levels are actually always slightly higher than mine, in the upper 550+ pmol/L range. As a retired researcher, I realise that anecdotal evidence cannot be applied to the general population. However, it does indicate that (as individuals) our bodies do indeed maintain and operate at optimal levels in a unique manner. WE are all different and there is no rigid rule of thumb. Just my 2 shekels worth...
Thank you for this. I have been in and out of plant based diet most of my life and have made the conscious decision to not each meat. I also dont take supplements and as a Chef who has lived and worked around the world, my diet is pretty extensive. Out of curiosity, do you consume seaweed? If so, how much?
U are correct, my doctor said because of my diet I am B12 deficiencies. My daughter has celiac disease, and I hv diverticulitis, and I hv allergies can't use wheat.
Hallo, Doctor, I live in Milton, Canada 🇨🇦, B12 is very important I knew, today received very helpful advice and choices, to day is my first day watching this video, inspired, right way subscribed as I will get for Hair to grow, as senior women be less but too thin. Thanks, Regards 👋 Zz
Dr. Carvalho, on the label of Vitamin B12, it states: Per serving 1 tablet daily : Amount Per Serving: Vitamin B12 1000mcg (as Cyanocobalamin) Calcium 220mg. I dare not buy a bottle because of the 2 reasons; firstly, B12 Cyanocobalamin is not a good form, only B12 Methylcobalamin is a better form, secondly, 220mg calcium is too high. I am 87 years old and non-diabetic or hypertension, though suffering from legs and feet numbness and weakness. Your comment is much appreciated
The question: In the USA what source does the majority of our B12 come from? Fortified foods right? Like milk or non dairy milks like Oat milk that are fortified. I'm watching the video now waiting for the answer.Okay, I just heard the answer. Thanks for this video.
My husband’s oncologist told him about me to take 1000 msg of B12 and 2 mg of Folic Acid. He said the cancer treatments can cause ulcers in the mouth and and stomach. The reason he suggested I take it also is because of cleaning up things after my husband could effect me. He did say to clean with bleach and be cautious about everything he touches that could have body fluids on those.
Thank you so much for this video! I don't know if I'm being stupid but you said people generally recommend 4-7 micrograms a day but I'm looking at a supplement on Amazon that has 1500 micrograms per tablet. Are they wrong? Because that sounds like a crazy amount to what you mentioned and now I'm baffled. Any help appreciated :)
Last month I started experiencing shortness of breath and a blockage that seemed like a heartburn. It stayed for two days and I even experienced diarrhea. I took omeprazole 40mg for 3 days and I started feeling miserable. My sinuses were blocked, my head was tight, my voice became hoarse and I had heart palpitations and I found myself gasping for breath. I was again miserable for 4 days with bouts of panic attacks and breathlessness. I couldn’t sleep, tingling in my head and arms and legs. I took B complex supplement one day and I went to sleep immediately. The shortness of breath was gone completely in two days but I still couldn’t sleep well. My throat was still dry and ears were still blocked. I took b12 yesterday for the first time 1000mcg and my ears popped open, the tightness in my head was gone and I slept well. I was urinating like crazy earlier but that stopped immediately. I am going to be taking it everyday, however, I have one question, why do I sometimes still feel that there is a blockage in my chest which comes and goes when I breathe? It wasn’t there yesterday but today I feel it again. It’s my second day taking this supplement, how long will it take for me to recover?
it could have many causes, best see a clinician and have some blood work done, both for b12 if you think you're deficient and for other possible issues. did you have a fever? it could be a respiratory infection, they'll have you tested for covid and if it's negative they'll work through the alternatives
@@NutritionMadeSimple no fever. It went away immediately when I took b complex and also when I eat fish and eggs I don’t feel it much. Earlier it felt like a heartburn. Spoke to a doctor and they refuse to believe that its a b12 deficiency. I don’t want to talk to a doctor anymore, then never come up with simple solutions and make a mountain out of everything.
@@merryandmagic2112 i understand. heartburn can occur with b12 deficiency, you could measure your blood levels to get more info. blood work will also tell you if you're anemic (one of the consequences of b12 deficiency). also, maybe a different doctor will be a better match? it's worth shopping around a bit to find the right fit :)
Ok I’m lactose intolerant need to watch my colestral, have reflex and take meds ,have a fib,and have ra gout arthritis, and sjogrems osteoarthritis. I’m a senior and due to the pandemic everything has gotten worse. With everything overlapping in symptoms the possibility of b 12 deficiency only recently evolved. My toes are numb at the tips and my legs are on fire at night. I wish there was one dr to help with everything instead of going to a different dr for each symptom. Ok I vented.
Finally a clear guidance on the B12 story. I have 1000ug supplements. Shall I just take 2 a week then? I was taking one daily, might that have done damage?
ok so ive become addicted to your videos. 1st q... you mentioned the cyan-bla-blla-bla = rough on kidneys so lean towards the methal-blablabla... what about the other supplements? (from your collaboration with the english gentledoctor) are they rough on kidneys? my. other half has MS and is on a litany of drugs so i try to look out for her kidneys. also, how many videos per day is considered too much?
I've read that those who take Metformin, especially, should supplement with bio-available B12. Are there other drugs that tend to affect our B12 levels?
I take metformin and I just found out about this today. What do you mean by bio-available? What dose should I take if I buy a supplement? If the supplement doesn't work, should I check into the injections or possibly stop taking the metformin (I'm not diabetic, I have normal blood sugar, I take it for pcos)?
Hi Doc Love your channel.......I have one concern with B-12 and that is the type and the dosage,Dr greger say,s for people over 65 you should take 1000 micrgrams daily and only use cyanocobalamin......Is the cyanide dangerous??? and what about the dosage thanks
drops are fine. 50-100ug/d should cover it for most people as per the studies, but what I encourage everyone to do is measure their levels at least once to know where they are, that'll tell you whether you're getting enough/too much. don't guess, assess :)
Thank you for sharing sll....was my 1st time seeing ur video.....i watched others people ....yours is the only one which covers everything that we need to know but still short, get to the point.....perfect job! Thank you 🙏🏻🙏🏻🙏🏻👍👍👍
Could you please make videos on tofu, seitan and similar products for vegans and vegetarians? Are they healthy? Are they considered refined ? How healthy/unhealthy are they... ?
So basically the sources of people living in the industrialized west are meat (which mostly comes from supplements fed/injected into the animals), fortified foods (which is just supplements that the manufacturer ground up and added to the food), or directly from supplements. Sounds like it doesn't matter the delivery mechanism, everybody in the industrialized west is getting their B12 from supplements.
Reinforcing the point about blood levels of B12 being normal, but you can still be B12 deficient, I recently had a blood test where the doc added the MMA test. My serum B12 was in the normal range, but my MMA was literally over *_80 times_* what it should have been. Working on getting it down now.
Dont mean to change the subject here but what the hell is the name of that song during the last few seconds of the video? Dying to know... I can't put in this comment without acknowledging the quality of this video, i love listening to this guy i enjoy every video he makes must keep it up my man thank you very much! But this frigging song, what is it please, anyone???
Hi! Thanks once again for a interesting video. For a couple of days ago Paul Saladino was a guest on jre. He is a strong advocate for the carnivore diet and has some interesting takes on plants as well. I’d love to hear your take on that.
So, I would like to ask what is the which brands would you recommend for supplements ? As in something that is close to or if not the purest form with dangerous synthetic chemicals? In other words what is a trust worthy brand you'd recommend?
Man who are you! The only video which address all doubts in 1 video, with enough animations, and straight to point. Clearly said the types which one to prefer (eg: kidney work), and what dose and why it says more dose on label. Even said about the cost. My 1st video of urs. Got a sub!
All this channel is fantastic 🤩
@vigneshgvs Gil Carvalho is a medical doctor and nutritional scientist who does actual science.
He is a real MD Doctor. Not fake Chiropractors on TH-cam calling themselves doctors.
His name is george
B12 deficiency really is no joke. In my sophomore year of college I noticed I was having trouble concentrating and forming complete thoughts without pausing. I could read entire pages of my textbooks and not know how to summarize the lesson. So essentially I could read but I couldn't learn. I also had extreme trouble sleeping. I could sleep for 7 or 8 hours or more every day and still be tired. It was like I was getting tired and tired by the day. Then I experienced numbness in half of each of my hands. It wasn't a pins and needles numbness but just a loss of sensation and movement. The point at which I decided to see a doctor was when I woke up one morning and as I turned to get out of bed I couldn't walk. I fell flat on the floor. My legs wouldn't move for about ten minutes. It was possibly the scariest moment of my life. So I went to the doctor and within three days the results came back as B12 deficient. Not only was I B12 deficient but I was informed that I have a sleep disorder commonly callee "Non repairative sleep disorder". This disorder is basically when your body doesn't got into RIM stage long enough or it goes into RIM stage but comes in and out too often which prevents any meaningful rest. The doctor pointed out that B12 deficiency might have a lot to do with the sleep disorder. It took just a few weeks to get to a point that I saw improvement but in the end I know that if I had let it go and had not visited a doctor then things could have gotten far worse.
I'm glad you're better! Thank you for posting this! A great example for those whom suffer!
Yeah I went to the doc for sleep troubles, he asked some questions and he diagnosed me with depression, which I kinda already guessed, wasn't sad or anything just had no motivation, problems with memory and planning etc also was really anxious to the point that half a cup of coffee could make me paranoid, I just thought I had become caffeine sensitive, he did bloodwork and yeah b12 deficient, just a couple weeks taking a supplement I'm basically back to how I felt years ago, b12 deficiency is this strange slow decline like that saying about putting a frog in water then turning on the heat, you slowly get worse and worse and don't fully realise it. I have had problems with depression for many years and I'm starting to think the b12 was the sole cause.
@@longdaysandhardworkatramra8260 I'm glad you got the help you needed. Some people never get help for B12 and it comes back to bite them later in life. It's easy to supplement but harder to diagnose.
@@trenthumphrey1417 yeah glad you found the problem too, I'm thankful it didn't get to the point where I got symptoms like you, that sounds very frightening, so lucky it's such an easy fix though, its incredible $10 worth of vitamins can change your life so quickly hey.
Did the B12 help your sleep? Basically going the same route as you and I’m hoping the b12 will help my sleep. I just want to wake up feeling rested for once !
I love the way you communicate. Straight to the point.
12 mins of yapping
I’m so impressed you mentioned MMA testing. I went 1.5 years with low b12 symptoms (got pretty bad) because my b12 serum test was 186 with the cutoff at 180. Finally 7 drs later I found someone to do more in depth testing!
yeah i've heard similar stories... :( but the literature is pretty clear on MMA being more sensitive. there's also homocysteine which was used before but MMA now thought to be more specific than homocysteine
@@NutritionMadeSimple you
Gald your ok
@@NutritionMadeSimpleis it best just to buy b complex supplement ¿
Apparently a complex is bad because the vitamin na can react with each other. Never take B12 in Form of a multi vitamin
My B12 deficiency has really affected my life and not in the positive. This is very useful. Thank you Doc.
Now you know hoping and praying you will get better and healed
was a challenge to crunch all the relevant facts and literature into 10mins but thrilled to finally check off the list one of the most requested topics!!! :)
How can you talk about B12 and not mentioned Nutritiona/Brewers yeast? 🤷♀️
@@Nocomment1 we touched on the yeast (and other fortified foods) around the 3min mark
@@NutritionMadeSimple Oh...🤦♀️ I need my head examined 😂 I totally missed that.
Im 40 years old vegan i take 1000 mcg per week is that sufficient?
How much b12 should I take . I way 240 .
You deserve a million subscribers... Very informative and entertaining. Thank you for the good work.
Thank you, my Portuguese brother for the detailed explanation of B12 vitamin.
You are the opposite of a lazy bum IMHO. The time to read the research and then translate it to something we all can understand is a lot of work. Also you bring a lot of energy to the videos. Thanks for all your hard work. Much appreciated.
15 - 20 years always tired. With a full time job and two young kids. Hashimoto, but fixed with hormones. Iron deficiency, always supplements, became borderline but acceptable levels. Still, always tired. Athrofic gastritis. B12 shots. Life changing completely. It's clear now B12 was apparently still enough but wasn't really. I wish the doctors understood it years earlier. Different life. Different options in life cause you have the energy. You are so right IT'S NO JOKE
Some really good stuff here and a good takeaway of pretty much everyone needs a supplement now. Very fair points on that nothing there is 'natural' like with surgery or antibiotics, etc.
Would be good to see more on why animals now have to take B12 supplements tho... that B12 used to be more readily available in the soil and water (B12 being water soluble), plants and drinking water (ponds) had more B12 in them. As we shifted to modern farming techniques we 'cleaned' the soil and water, sterilised it, and killed the bacteria. And as you say even farmed animals now get B12 supplements as the food they eat lacks B12. Also, fermentation massively increased B12 production, and so fermented veggies like sauerkraut and so on are high in active B12 (around 3x the RDA in 100g). It's extremely fair to say that people got a big chunk of their B12 from veggie sources before and that the animal sources, supplements. Expanding that category at the end would bee fair to say... and to clarify.
The duckweed, algae (nori and chlorella), and mushrooms is fairly well accepted though. It would be good to include that 4th category. Here's a very good study on the sources that accounts for the B12 analogues (hence why only chlorella and nori are recommended, but other algae like spirulina aren't). It appears that a lot of people used to get their B12 from fermentation. As we've moved away from that, and lowered the quality of the soil, it's lowered the options for B12 to the areas you mentioned.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/
Dude?! That video was really solid, informative, entertaining, and just nailed it all down super clearly and with a bow on top. You may be my new favorite source for info I can trust about diet on TH-cam.
Thank you so much for this video. I thought I knew what I needed to know about vitamin b12 but I was very wrong LoL. I love how informative you are and straight to the point.
Hi 🙋♂️🙋♂️
Practically a masterclass on just B12. Thank you Dr. Gil. Please consider creating a Patreon channel with perhaps an ability to have a Q&A of some sort. Thanks so much!
Very thorough covering of the topic.
I am vegan and this video is super helpful to me!
Straight forward info. about very important topic! I know that I get benefits of strenght and clarity of mind through God's Blessings, but still, He also wants us to be good Stewards of our bodies....Been taking B-12 for almost 20 years and I recommend it to anyone! Good job, Doc! Thanks again!❤
I tested my b12 blood serum was 60, as a carnivore. Normal range 90-900.Thanks for educating us!
My gastroenterologist also prescribed me a 2000 microgram dose of B12 once a week. I have celiac. Interesting to see that your suggestions align with each other!
when i was vegan i had quite a poor diet (as well as very little money). i did take a b12 supplement but not regularly, maybe once a week or so. about 2 years in i got pretty sick with bad chronic fatigue. i started craving salmon and fish for months. eventually i came off the vegan diet and ate salmon. i had thought I might have been protein deficient but after watching your protein series and this video, i now suspect it may have been b12 deficiency. i knew i needed it but not how much, when, or much other detail. your channel is gold
Wow! I love this informative video. I have found B12 4,900% from XS non-sugar energy drink. Simply the best in the world. I don't need coffee, breakfast nor any other energy drinks anymore. I love it having full of energy daily without having energy crash. Following and supporting here. Thanks for doing likewise.
You're amazing!
Plenty of useful info delivered in an easy understandable and logical format. No need to say something about the little nice jokes here and then that makes the viewing a very entertaining experience leaving the viewer with the feeling that the video is too short! Thanks for the info and the experience.
This is very true as the problem is in digestion and the break down of sources to gain B12 vitamins. I am experiencing dry skin, hair loss, low energy and endurance to balance issues, sleeping schedule is all over the place, among other symptoms.. The problem with seeing a physician who prescribes all kinds of prescriptions and after the damage is done decides to make changes etc..
That's brilliantly insightful.
Thank you Dr🙏
Hello dear Doctor
Thank you so much for your interesting information about Health,i do appreciate your job.I wish you peace and happness under the sky of prosperity. All the best.
Take care and have a good time.
Your Student from Algeria.
Hey thanks for the information! Definitely busted some myths for me about plant-based nutrition versus meat nutrition regarding B12 deficiencies etc.
I don’t really comment on videos, but couldn’t resist and just want to let you know how helpful and interesting all your content is! Do make more videos on your recipes and what you eat in a day, please! Learning a lot. Thanks!
Glad you like them!
I'm a newbie today and yes I too love your video!
Oh, and I had read that 2.4 mcg is the amount to avoid frank deficiency but that 4-7 mcg is the amount required for optimal functioning (where MMA and homocysteine levels are not further reduced with higher absorption levels).
And to put numbers to your explanation of limited capacity on B12 receptors, receptor mediated B12 absorption in the distal ileum varies between individuals and saturates between 1-2 mcg of ingested B12. It takes about 5-6 hours, as you said, before the receptors are back to full capacity. So 3 well spaced meals a day with at least 2 mcg each would result in 3-6 mcg being absorbed.
Once the cumbam multi-ligand receptors in the ilium are saturated, the data in other papers I have read say about 1% of any additional B12 is absorbed by direct diffusion through the ilium wall. For example in a person able to absorb 1 mcg through the receptor in order to get 6 mcg (in the optimum range) of B12 into your bloodstream with a single supplement that person would need to take 1 + (6-1)/0.01 or 501. To get enough in a once weekly supplement that person would need to take 1 + ((6*7)-1)/0.01) or 4101 mcg. Since there is a lot of imprecision in this calculation, it can just be rounded to 500 mcg once a day or 4100 once a week.
Given that A) there is person to person variation in receptor capacity as well as due to conditions such as autoimmune pernicious anemia or atrophic gastritis can limit absorption by endocytosis, B) reduction of direct diffusion percentage due to celiac disease, Crohn's, UC, C) since the US Institute of Medicine has not defined a daily tolerable upper limit for B12 due to its very low toxicity, D) since the health effects of B12 deficiency can be quite severe, and E) since the costs per day is just pennies, I wouldn't feel comfortable taking only 50 mcg q.d. In fact I personally take a single 5000 mcg chewable tablet once a week, let my body absorb what it can, use/store what it needs and excrete the rest.
Now I am not a doctor or dietician, just a lay person who reads a lot, so if you think I am really off on this, I would welcome your feedback.
Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms, Paul & Brady, IMCJ 2017
www.ncbi.nlm.nih.gov/pmc/articles/PMC5312744/
yeah that info is all factually correct! :) and I don't think your logic is unreasonable.
bear in mind though, that dosage demonstrated in that study (50ug/d and 2000ugs/wk) was effective in bringing people who were moderately low back up to normal. so it's a higher bar than just maintenance. for most people it should be comfortably enough. Personally what I would do if I was worried is I would just measure my levels to make sure. that should give you all the info you need
Very good video, thank you 🙏🏽
When I went Vegan/Vegetarian back in 2017, I decided to look up what deficiencies I could possibly encounter and make up for them as to just be safe. B12 was one risk and I was surprised to learn as much as I did about that pesky little nutrient lol (much of which was covered here) so half of a simple b complex pill a day with my morning water and I'm all covered 👍🏽 Healthy & strong as a horse 💪🏾
And ofcourse, like with literally any other diet, you must still research what is the healthiest route for you to take. No diet is a 100% cover for your health and/or ignorance; you must always proceed with caution and knowledge to be healthy 🙂
PS Go plant based! 😁
Please read the book " Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition) by Brenda Davis, RD and Vesanto Melina, MS RD for proper vegan nutrition guidance before becoming a vegan. Happy vegan journey!
Go a balanced diet consisting everything including a moderate intake of animal products
@@ponnamy oh good shit, I appreciate that. I'll have to look into it.
It never hurts to learn a little more 🤙🏽
@@changbooger nah lol
@@changbooger I'll do a balanced plant-based diet. If something, for some reason, isn't readily available in my diet, a small & simple suppliment can be bought from the store or online. I'm good lol
I just turned 64 back in July, started taking B12. Found out that taking 2,500 mg / day supplement at night, makes me more mentally alert during the day.
Do you mean mcg?? 2500mg would be an overdose
@@CM-um8ot nope, two thousand five hundred per day, I feel mentally awake,and alert.
Do you take it at night or day ?
How much daily dose?
@@lbaker3602001 B12 isn't sold in mg. It's 2500 mcg.
At age 54, I just found out I am B12 deficient. I take a B12 supplement on Sundays and Saturdays, 1,000mcg each and then M-F, I eat a bowl of Multigrain Cheerios. After 1 month, my B12 is much better than it was. I was told by my NP it takes about 12 weeks before I'll see a rather better significant level. I suffer from a malabsorption issue due to having had gastric bypass surgery back in 2007. So I also take 500mg of Vitamin C with my B12 supplement and bowl of Cheerios to help with the absorption.
I am vegan and was taking 1,000 micrograms twice a week of cyanocobalamin sublingually (under the tongue) which I had increased from taking much lower levels. Several weeks later I broke out in Hives so decided to get a blood test. Was amazed to find my B12 level was 1087, with the recommended upper limit being 770. As your liver is supposed to store B12 for a couple of years I’ve stopped taking it for a while. Will get another blood test next year as a check.
Serum test isn't that reliable.. also..check after 6 months.. cuz this is what I experienced.. 6 months is enough
Same thing happened to me. My Family Physician suggested that it may I might not need to take B-12 supplements for as long as 5 years. They normalized after 6 months. Not sure I can get an MMA test in Canada, but would love to get it if possible.
There is a product by an Australian brand called Blackmores that has just 100mcg of B12, 1 tablet might be the perfect daily dose for many people as higher doses can cause difficulty focusing (due to excess energy), if you already take a daily multi (or other supplement) that has some B12 this might be something to take every second day / 3 times a week.
Animal products are now fortified with B12 because the animals don't consume their natural diets. Humans used to get their B12 from dirt on vegetables and from river water, but man has destroyed most of the cobalt rich soil by means of industrial agriculture. The healthiest source available to most people is nutritional yeast.
Thanks for the great video and valuable information, Gil!
In Japan the range is from 500 being the lowest to 1300. My blood test came back at 550. According to Australia I’m very well in the middle. But I still have symptoms so I will keep taking my supplement until I reach at least 1000 or 1100
it will work ya, i have 500 still have symptoms, what can i do?
Very useful video, thanks! After your video I checked what was in my B12 supplements but noticed it largely contained folic acid. Now, I've been reading online about the relationship between B12, B6 and folic acid and am completely confused again haha. So if you have any good sources on this, or better yet, would make a video about this - I would love to hear more! :)
😊
B12 should be taken with care as it may provoke the cancer cells. When I had deficiency of vit B in general, I was prescribed B12 once a week and B6 (P5P) each second day. Plus my body doesn’t absorb synthetic folic acid so I had to take it natural (optimised folate). I had to take these and plus other supplements for long time so quantities and frequencies here are very important not to trigger something
After all the research I did, I thought I knew pretty much all there is to know about B12, but then this video came.
glad it helps :)
Awesome video, presentation, content, topic.
I am a vegan and take a 10iu b12 in my daily multivitamin, but my main supply of B12 is from my home fermented foods. Tempeh is a fermented product. Factory farms supplement the B12 because of the unhealthy treatment/diet of the animals. Humane farms allow natural grazing, which is from fields that have natural decomposing plants, naturally making B12, that the animals eat and then ferment in their first stomach ,i think…….and then you eat them. Or you can skip that and naturally grow veggies and ferment some of them.
Hey Doc... Speaking of supplements have you done a video on quality of supplements and fillers or additives like silicon and titanium dioxide, carrageean, magnesium stearate, etc... As always, thank you for your work!
Excellent question! I wish you had received an answer to it.
I will ask for the Methylmalonic test. I have never been able to figure out how my B-12 levels are so high (well over 2000) on blood tests. I take metformin that is supposed to make B-12 absorption difficult, and I have the symptoms of low levels. Plus I am now 70, this has been going on for 15 years that I know of. My MCV is also borderline high, that is supposed to indicate low B-12.
Thank you for posting this great video, it might just finally have given the answer.
But there's some concern online that methylcobalamin can't be efficiently converted into adenosyncobalamin, whereas cyanocobalamin can be converted into both. Also that cyanocobalamin is more self stable.
And if the renal issue is because of cyanide group attached, then its mostly negligible according to Dr. Gregor of nutrition facts.
@XvX XvX No more info. Refer to the works of Dr. Michael Gregor of Nutrition facts dot org. And search the website. There's much confusion. A safe way maybe is mix up once in a while. Also when you supplement B12 its better to supplement both B6 and B9 and make sure you are not over doing it so you are not over methylated.
@@Vscustomprinting there is simply no need to over complicate B12. It's a cheap generic pill. No one has patent over it and no one can make huge profits and do monopoly over it. Just take a B12 pill. Don't rely on unproven plant sources.
Don't over do your Veganism and make a cult out of it.
Great information I really appreciate your works and will be subscribeing.💯
LOVE this.
This is a super pertinent topic, and I think more widespread than we might have initially thought even among the meat-eaters.
Thoughts on MMA being a more standardized test run by more practitioners?
yeah, I don't know if cost is a deterrent (?). I can see an argument for it. would avoid false negatives
@@NutritionMadeSimple That's a good question, but I haven't had patients mention about insurance NOT covering it. Perhaps some insurance plans don't😂, but if that is the case I haven't heard much about that. If anyone else had more information on that, I'd love to know, because that is not my area expertise. It would be odd since I just pulled out a Quest form to double check, and you can easily mark off B12, Folate, and homocysteine. I did not see MMA on my forms, but you can definitely order it online. Strange. I'd love more info too then!
@@NutritionMadeSimple metformin robs the ability to absorb. So for that is sublingual better or the amount in a swallowed multivitamin ok and absorbable?
@@NutritionMadeSimple is 232 a good level
As always on the top of the wave, u truly are inspirational, i started reading a lot about nutrition thanks to you, spreading the message.
Hugs from argentina
saludos!
Very nice Dr very good information..
Top notch Nutrition / Health videos!!
On the subject of B12, can you expand on the linkages and importance of keeping Homocysteine levels low (via decreasing methionine) and how Folate & B12 impact Homocysteine, Nitrous Oxide levels, and Endothelium function - all key factors in managing Cardiovascular health! Muito Obrigado!!
Keep going man. You are doing god's work
thank you for making such informative videos 🥰🥰🥰🙌🏻🙌🏻🙌🏻🙌🏻❤️
In the study you cited by Christian del Bo et al- it says in conclusion that the results support the 50 microgram per day over the 2000 microgram per week to reach nutritional adequacy of B12. If the body can’t take too much B 12 at a time why would we deliver 2000micrograms once a week - wouldn’t most of it be “wasted”? Otherwise I really enjoy all of your videos and your straight up facts. Thanks for producing them!
Excellent information as always! 😊
Very informative and practical. Bravo!!
Great info. Always enjoy your videos. Well researched and delivered. KUDOS!!🙏
The chemicals in the cereals don't get in the way absorbtion?
Just to add some additional important context. The human body can store water soluble B vitamins including B-12 in the gut mucosal layer. It’s a storage mechanism. B-12 being bound to protein is an important part that allows this to happen
Love it thanks thanks 💕
Hi Gil! As a flexitarian bordering on the plant-based diet “client”, I was advised to take 2,000mcg a week, which I actually spread out a little by taking 1,000 twice a week.
I was surprised to hear in the video that there are advantages to spreading it out two or three times throughout the day for optimal absorption, although it makes sense intuitively, but was even more surprised when later in the video you suggest 2,000mcg a week and went back to thinking I was doing it right.
In your view (or based on what is known), is there really a measurable benefit to a multiple daily intake that trumps the convenience of the weekly supplement? Thank you very much, and I’m really glad I found your channel! :-)
hi, the "several times a day" strategy refers to fortified foods, which normally contain lower amounts. supplements are more concentrated and thus once a week works
@@NutritionMadeSimple oh, I see, so it’s about quantity in those fortified servings, not an absorption limitation from a single event. Also, it’s sublingual, so I figure that even liver strain (which would probably be minimal) is bypassed.
Anyway, thanks for clearing that out!
I was advised to take 2mg daily by my obgyn .Do you think it is too much? I m t
What about methlyation when it comes to absorbtion?
Fantastic, thank you. Yes you have this nutrient simple for me now after much confusion.
There's one thing I think you might have missed: There's slightly rare cases of people getting acne due to consuming too much B12. A German nutritionist, Niko Rittenau, mentioned that spreading it out over the day can reduce these adverse effects.
I’m on loading dose injections and I use a face wash with salicylic acid and a niacinamide serum - i wasn’t putting the serum on my eyebrows and that is where I’m breaking out :(
I started putting it on my eyebrows though!
Those two things have had research done to reduce acne for people who are taking high levels of b12.
I found the weekly doses have be acne outbreaks deep painful. The spike kills off your natural skin microbiome which tells me maybe mega doses are not the way to go. Now taking 100mg per day dose much better.
@@mchobbit2951 The doses are so high for convenience sake. For what I have understood the body has a limited absorbtion capacity. If you go beyond that only 1-2% are absorbed. The absorbtion capacity is below your daily recommended dosage so they crank up the amount by a lot. If you were to take 2 low dosages a day with about 8 hours time difference then you would be able to consume the optimal amount without "overdosing".
I'm currently taking two daily dosages of vivo life multi nutrient. But I'll switch over to Watson Nutrition once this package is finished. Watson is better and cheaper but relatively new. They invest most of their earnings in a scientific study to proof their product works. The study has yet to start though.
I love your “coming up: ”
You had me at "settle down Good Will Hunting."
Thanks for the nutritional information 👍
Here's the rub...
I have been plant-based (vegan) for more than 50 years now.
I predominantly cook/eat traditional Cretan. Greek, Israeli, and south Indian cuisines (made from scratch) that have been popular for centuries, even millennia. Using organic, fresh produce as much as possible.
As a vegan, I have never tried to mimmic or emulate a western, Anglo Saxon style diet...that is just not My cultural thing.
Also, as a lifelong competitive athlete and distance runner for the last 55 years, I haver always had a full blood-panel done every year.
It has always remained normal and also very stable-consistent, over the decades.
Now pushing 70, I still run 12K (5x times per week) and do two 5K power walks (with hills) on my two non-run days.
Plus, 1x interval speed session at the track each week.
I have never taken B12 supplements in my entire life, nor do I make any effort to consume B12 fortified foods.
In fact, over the decades, I have never given B12 much thought at all...simply because it's never been any issue for me.
My B12 levels are always in the 500 pmol/L range, so high-normal.
The most recent test was back in May, 2023, and the level was 539 pmol/L
Please note, my wife (who is now in her mid 70's) has been plant-based since 1967.
She is not an athlete nor a runner, but her B12 levels are actually always slightly higher than mine, in the upper 550+ pmol/L range.
As a retired researcher, I realise that anecdotal evidence cannot be applied to the general population.
However, it does indicate that (as individuals) our bodies do indeed maintain and operate at optimal levels in a unique manner.
WE are all different and there is no rigid rule of thumb.
Just my 2 shekels worth...
Thank you for this. I have been in and out of plant based diet most of my life and have made the conscious decision to not each meat. I also dont take supplements and as a Chef who has lived and worked around the world, my diet is pretty extensive.
Out of curiosity, do you consume seaweed? If so, how much?
Favorite B12 supplement? Thanks
U are correct, my doctor said because of my diet I am B12 deficiencies. My daughter has celiac disease, and I hv diverticulitis, and I hv allergies can't use wheat.
What do you think about the HOLO-TC Test? Your work is amazing, thank you so much!
Hallo, Doctor, I live in Milton, Canada 🇨🇦, B12 is very important I knew, today received very helpful advice and choices, to day is my first day watching this video, inspired, right way subscribed as I will get for Hair to grow, as senior women be less but too thin. Thanks, Regards 👋 Zz
Dr. Carvalho, on the label of Vitamin B12, it states: Per serving 1 tablet daily : Amount Per Serving: Vitamin B12 1000mcg (as Cyanocobalamin) Calcium 220mg. I dare not buy a bottle because of the 2 reasons; firstly, B12 Cyanocobalamin is not a good form, only B12 Methylcobalamin is a better form, secondly, 220mg calcium is too high. I am 87 years old and non-diabetic or hypertension, though suffering from legs and feet numbness and weakness. Your comment is much appreciated
What if the levels of vitamin B12 in body are DOUBLE than the normal range ? Is it dangerous, any solutions in home remedy ? Please let me know sir.
The question: In the USA what source does the majority of our B12 come from? Fortified foods right? Like milk or non dairy milks like Oat milk that are fortified. I'm watching the video now waiting for the answer.Okay, I just heard the answer. Thanks for this video.
My husband’s oncologist told him about me to take 1000 msg of B12 and 2 mg of Folic Acid. He said the cancer treatments can cause ulcers in the mouth and and stomach. The reason he suggested I take it also is because of cleaning up things after my husband could effect me. He did say to clean with bleach and be cautious about everything he touches that could have body fluids on those.
My b12 was level 114, got the loading dose shots , one everyday for a week then one every week for month and now I’m on one a month for three months .
Thank you so much for this video! I don't know if I'm being stupid but you said people generally recommend 4-7 micrograms a day but I'm looking at a supplement on Amazon that has 1500 micrograms per tablet. Are they wrong? Because that sounds like a crazy amount to what you mentioned and now I'm baffled. Any help appreciated :)
Last month I started experiencing shortness of breath and a blockage that seemed like a heartburn. It stayed for two days and I even experienced diarrhea. I took omeprazole 40mg for 3 days and I started feeling miserable. My sinuses were blocked, my head was tight, my voice became hoarse and I had heart palpitations and I found myself gasping for breath. I was again miserable for 4 days with bouts of panic attacks and breathlessness. I couldn’t sleep, tingling in my head and arms and legs. I took B complex supplement one day and I went to sleep immediately. The shortness of breath was gone completely in two days but I still couldn’t sleep well. My throat was still dry and ears were still blocked. I took b12 yesterday for the first time 1000mcg and my ears popped open, the tightness in my head was gone and I slept well. I was urinating like crazy earlier but that stopped immediately. I am going to be taking it everyday, however, I have one question, why do I sometimes still feel that there is a blockage in my chest which comes and goes when I breathe? It wasn’t there yesterday but today I feel it again. It’s my second day taking this supplement, how long will it take for me to recover?
it could have many causes, best see a clinician and have some blood work done, both for b12 if you think you're deficient and for other possible issues. did you have a fever? it could be a respiratory infection, they'll have you tested for covid and if it's negative they'll work through the alternatives
@@NutritionMadeSimple no fever. It went away immediately when I took b complex and also when I eat fish and eggs I don’t feel it much. Earlier it felt like a heartburn. Spoke to a doctor and they refuse to believe that its a b12 deficiency. I don’t want to talk to a doctor anymore, then never come up with simple solutions and make a mountain out of everything.
@@merryandmagic2112 i understand. heartburn can occur with b12 deficiency, you could measure your blood levels to get more info. blood work will also tell you if you're anemic (one of the consequences of b12 deficiency). also, maybe a different doctor will be a better match? it's worth shopping around a bit to find the right fit :)
@@NutritionMadeSimple Thanks! You’re very helpful!!
How are you now do you still take b12 daily 1000mcg
Ok I started searching "B12 test kit" in my local online store and all I get were people selling covid19 self test kit.
Ok I’m lactose intolerant need to watch my colestral, have reflex and take meds ,have a fib,and have ra gout arthritis, and sjogrems osteoarthritis. I’m a senior and due to the pandemic everything has gotten worse. With everything overlapping in symptoms the possibility of b 12 deficiency only recently evolved. My toes are numb at the tips and my legs are on fire at night. I wish there was one dr to help with everything instead of going to a different dr for each symptom. Ok I vented.
Thanks for the informative show, wat's the best way for ckd patients to get b12
Finally a clear guidance on the B12 story. I have 1000ug supplements. Shall I just take 2 a week then? I was taking one daily, might that have done damage?
same.. I have 1000ug as well. How often we should take them?
yeah 2 a week is fine, either same day or ~3 days apart (e.g. 1000ug on Monday and another on Thu), some orgs recommend that regimen
@Gerry badders it says to take 1,500ug every day?? that seems like a lot. is it for people with established deficiency or something?
@Gerry badders well apparently you can't get too much b12.
@Gerry badders How are you now?
ok so ive become addicted to your videos. 1st q... you mentioned the cyan-bla-blla-bla = rough on kidneys so lean towards the methal-blablabla... what about the other supplements? (from your collaboration with the english gentledoctor) are they rough on kidneys? my. other half has MS and is on a litany of drugs so i try to look out for her kidneys. also, how many videos per day is considered too much?
Good video sir
I've read that those who take Metformin, especially, should supplement with bio-available B12. Are there other drugs that tend to affect our B12 levels?
I take metformin and I just found out about this today. What do you mean by bio-available? What dose should I take if I buy a supplement? If the supplement doesn't work, should I check into the injections or possibly stop taking the metformin (I'm not diabetic, I have normal blood sugar, I take it for pcos)?
Hi Doc
Love your channel.......I have one concern with B-12 and that is the type and the dosage,Dr greger say,s for people over 65 you should take 1000 micrgrams daily and only use cyanocobalamin......Is the cyanide dangerous??? and what about the dosage
thanks
B-12 shots have become popular. It gives a great amount of energy and controls weight...
Thanks for sharing 👍 👌 🙏🙏🙏🙏
Just came across your channel
Subscribed and shared to my friends.
GREAT EXPLANATION!!!!!
THANK YOU SO MUCH.
I have methlycobalamin sublingual drops and prefer taking them daily, how much would you recommend taking? Is 500ug too much/too little?
drops are fine. 50-100ug/d should cover it for most people as per the studies, but what I encourage everyone to do is measure their levels at least once to know where they are, that'll tell you whether you're getting enough/too much. don't guess, assess :)
@@NutritionMadeSimple Is ug? same as mcg? or how do I know how much B12 if Im suffering from anxiety
@@marielab8774 yes they're both short for microgram
Thank you for sharing sll....was my 1st time seeing ur video.....i watched others people ....yours is the only one which covers everything that we need to know but still short, get to the point.....perfect job! Thank you 🙏🏻🙏🏻🙏🏻👍👍👍
what if you have chronic high b12 for the past 8 years? Does that mean your body is just good at storing it?
Could you please make videos on tofu, seitan and similar products for vegans and vegetarians? Are they healthy? Are they considered refined ? How healthy/unhealthy are they... ?
So basically the sources of people living in the industrialized west are meat (which mostly comes from supplements fed/injected into the animals), fortified foods (which is just supplements that the manufacturer ground up and added to the food), or directly from supplements. Sounds like it doesn't matter the delivery mechanism, everybody in the industrialized west is getting their B12 from supplements.
Hi. My B12 test, serum result was 290 pg/ml. How much should I take everyday? Thanks. I am 55 years old .
Reinforcing the point about blood levels of B12 being normal, but you can still be B12 deficient, I recently had a blood test where the doc added the MMA test. My serum B12 was in the normal range, but my MMA was literally over *_80 times_* what it should have been. Working on getting it down now.
Watching this while eating eggs right now.
Wow, good job! Incredible! Eating and watching at the same time. Thank you for telling us this literally ground shaking information.
😒
Shouldn't any body who supplement with B12 also make sure they have adequate levels of B6 and B9 as they are all related?
Dont mean to change the subject here but what the hell is the name of that song during the last few seconds of the video? Dying to know...
I can't put in this comment without acknowledging the quality of this video, i love listening to this guy i enjoy every video he makes must keep it up my man thank you very much!
But this frigging song, what is it please, anyone???
Hi! Thanks once again for a interesting video. For a couple of days ago Paul Saladino was a guest on jre. He is a strong advocate for the carnivore diet and has some interesting takes on plants as well. I’d love to hear your take on that.
haven't seen that episode (I rarely watch the Rogan show tbh)
Can u do a video on blood tests
Man, do you have these videos/infos in Portuguese as well? I'd love to share it around here!
not yet :( I think there's an option to auto-translate subtitles? not sure how good it is though...
@@NutritionMadeSimple I'll try that out and see how it goes! Thanks!
Waiting for 1 video about vitamins D hope you will make it
Thank you for thiS. ! I feel low in energy! Illy be 56 I. June ! I eat fruit in my smoothie! I tried plant based! But struggle!
So, I would like to ask what is the which brands would you recommend for supplements ? As in something that is close to or if not the purest form with dangerous synthetic chemicals? In other words what is a trust worthy brand you'd recommend?
My brother researched brands and he likes Solgar. They seem trustworthy…
@@junesgirl22 Thank you.