The Healthiest Food Sources of Vitamin B12
ฝัง
- เผยแพร่เมื่อ 20 มิ.ย. 2024
- What are the best green-light (whole food plant-based) sources of vitamin B12 to meet the optimal dosage?
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The reason you have to take most B12-fortified foods three times a day is because it takes your B12 receptors at least about 4 hours to unload their cargo and be ready for the next tiny dose. At huge doses, like in the supplements and Leafside you actually end up largely bypassing the receptor system so you can do once a day (and for big enough supplemental doses once a week), but for the tiny amounts found in most fortified foods, like the nutritional yeast, and breakfast cereals, and plant-based meats and milks you have to get that 190% in three separate servings throughout the day.
I mentioned a few nutritional yeast brands in the video. Here are a few more with their serving sizes for B12 content:
Lotus (Australia & New Zealand): 1 tsp 3x/day
Marigold Engevita (UK): 2 tsp 3x/day
Anthony’s Premium (Canada): 1 tsp 3x/day
Hoosier Hill Farm (Canada): 1 tsp 3x/day
This is the 3rd in a 5-video series on B12. Stay tuned for:
• The Optimal Vitamin B12 Dosage for Kids, Pregnancy, and Seniors (nutritionfacts.org/video/the-o...)
• The Best Type of Vitamin B12: Cyanocobalamin or Methylcobalamin? (nutritionfacts.org/video/the-b...)
If you missed the first two, check out The Symptoms of Vitamin B21 Deficiency (nutritionfacts.org/video/the-s...) and The Optimal Vitamin B12 Dosage for Adults (nutritionfacts.org/video/the-o....
You can find all of these videos in a digital download here (drgreger.org/collections/down..., along with two additional videos that will be coming out in a few months. And my new recommendations are on my Optimum Nutrition (nutritionfacts.org/2011/09/12...) page.
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/the-h... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/the-.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
If you’d rather watch these videos on TH-cam, subscribe to my TH-cam Channel here: th-cam.com/users/subscription_...
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: nutritionfacts.org/translatio...
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There are a few brands of fortified nutritional yeast in this video, please add more that you know of in the comments. -NF Team
Hello, what brand do you take? Most brands have a ton of fillers so I have been taking Superior Source NO SHOT B12 1000 MCG. It only has two other ingredients but one of those is lactose which is milk. I'm trying to find a vegan brand of cyanocobalamin that does not have lactose and does not have a ton of fillers.
Any diference between cyanocobalamine hydroxocobalamine methylocobalamine and adrenosolcobalamine?
They sell 3 of those 4 and cyanocobalamine seem the chepeast. is it as good and as safe as the others?
@@gabrielahimsa4387 Dr. gregor says the cyanocobalamin is more stable. I tried methyl and my numbers remained low...when I switched to cyanocobalamin, my numbers went through the roof.
Here in the UK you can get Marigold Nutritional Yeast with B12.
Please correct me if I am wrong, but I seem to recall a video where Dr Greger says that Braggs was the only brand that he could be sure was Lead free.
How is it even possible to be as amazing as this man.
Yes! Who does all this for FREE?!
@@Daymickey Exactly
@@Daymickey he is financed by a philanthropist
@@Daymickey Well, if you have good intentions that is.
@@lucas11235 who?
Anyone who thinks you get a kickback from any foods you suggest has clearly not been paying attention. You are pure.
How would you know?
Really enjoying the new format. It's much more personal and your new style, Dr. Greger, is low key and more relatable. It's great to see your face. Looking forward to all future videos.
I prefer this suit and shirt vs the green on green.
Such a silly little man
Thank you so much for all you do, Dr.Greger! You are an incredible human being!
What would we do without you, Dr. Greger!! 💛💛💛
I skip the confusing and take a weekly B12 supplement. It sets me back about 3 bucks... per year!
Hello, what brand do you take and is it cyanocabalamin?
I don't want to be in debt, so I take the cheaper route... Not everyone is made of money... :)
I second the request for a brand, please.
@@KrwiomoczBogurodzicy Take a 3 dollar loan! Easy!
I'm curious about the brand as well.
I prefer the sublingual supplements, cause they´re so fast and even cheap, I´ll also eat fortified foods occasionally. Thanks for the info, doc!
Good info Doc., when are you releasing the video for kids and senior B12 dosage?
Thank you dr. Greger in team!
Loved the level of detail in this video!
Like always thx for sharing Dr. Greger =)
I'm just finished your second book and you and your team are really amazing! Your Books are like the holy book of nutrition ✝️😂 but really I haven't found a book yet, which is comparing to your work, guys ❤
I can't wait to red the third one!!!!!!11
Thank you.
I'm glad to see you break down brands. How can we be sure our B12 supplement is reliable!!
Get tested.
Glad I found this channel. Currently reading how not to die, and ordered how not to diet. Thanks Michael! 💪
@@magdal3nam.353 how so?
@@magdal3nam.353 Humans are oppurtunist omnivores, which means we can eat meat, but we don't have to.
Good info!!! Thank you!!!
Are there any studies showing the efficacy of b12 fortified foods versus supplements?
Saguaro cactus fruit is packed with b12 🌵 Remember that tempeh, kimchi, Sauerkraut, kombucha, nori seaweed, shiitake mushrooms, water lentils (duckweed) all have naturally occurring B12 🌱
There is no guarantee there will be enough. Washing, cleaning before eating removes even more. Better to stick to supps.
I use braggs nutritional yeast. And I definitely get more than the reccomened three times a day. I love it
@Peter Rabbit the doctor literally just said you can take it from the nutritional yeast if you don’t want to take supplement
Hey... How much do you consume daily?? And does it help to fix b12 deficiency?
Very helpful data as always!
Hey great doctor! What wud b the right time to take supplement, food or without,day or night time, especially methylcobyl, I wonder?
Youre overthinking it...just take it!
Does Simply Organic nutritional yeast have b12? I've looked at the ingredient list and don't see it listed?
Thanks for the info. I'm in Britain and the only Nutritional Yeast that's readily available here is the Marigold brand. Also, can you do a video on Marmite B12 absorption into the body please, and is it a healthy source of dietary B12 in general? I have about a teaspoon of this on toast every other day.
I doubt Dr Greger recommends Marmite due to the salt content
I'm happy because the previous recommendation was 3 tablespoon a day in separate times. Now, reduced in 1 tablespoon. Thank you for updating us!
Which is the last video that you are referring to where you have explained about the equation in detail? Watched all your videos about B12 but couldn't get the explanation about the equation anywhere in any of those videos.
This man is a hero.
I wonder if potential plant sources of B12 and other micronutrients, such as duckweed, being "rediscovered" or that are found in other countries where we are not familiar with them, will be better researched in the future.
I just buy Bragg's since it is on sale sometimes but I use it in my vegan "mac and cheese". Part of my "cheese" is some silken tofu with nutritional yeast. Perfect creamy "cheesy" taste. I still just take my supplements every day. Veggie Omega-3, B12, Zinc and Rhodiola.
What about purple laver (nori) seaweeds? I've read in a few studies that they contain quite hearty amounts of B12 per 100g, making 'seaweed chips' quite a reasonable source to snack on (not sure about added salt etc however).
Another good one.
My love to you. You are amazing. Thank you.
I have plant based milk with b12 in it every day in my oats or smoothie in the morning, and also nutritional yeast in a few meals a week, vegan 5 years so far and my levels have never been low and actually have gone up each year!
I tried the first yeast shown as my first time having nutritional yeast and sadly I didn't like it. Advice?
Thanks
Great content as always
My new plant based doc told me I needed B12 because my levels were low. I now take a capsule daily, it is easy. I don’t really like the taste of nutritional yeast (I’m transitioning to WFPB lifestyle). I’m also confused because Dr. Fuhrman suggest unfortified nutritional yeast but Dr. Gregor’s advice is contrary. Why is there a difference in the recommendations?
Dr Fuhrman sells supplements which he highly recommends - therefore he probably sees there's no need for fortified nutritional yeast. Dr Greger also recommends we use supplements for B12 but he recognises that some may prefer their vitamins available in food.
Would you do some research on duck weed and vitamin B12? Please and thank you.
See this Q&A [from Jan 2020] he addresses this at 5:04
th-cam.com/video/JxW4NiIEqj0/w-d-xo.html
@@sharit7970 thank you!
@@ScarCaskt Welcome! : )
I add a tablespoon of nutritional yeast to my daily oats; never even taste it. Other regular additions are flax, chia, hemp, cacao, pumpkin pie spice, acacia, oat and wheat bran, and a bit of maple syrup since you only live once and it's delicious!
Doctor could please help me with B12? Perhaps answer in your next question...when my blood was low in B12 the doc had me take 1000 m a day but it made my face break out. Anyway around that?
hey i’m checking in after being really into this guy 2-4 years ago. has his views changed at all or any interesting findings or videos since then?
Updated info can be found on How Not to Diet FB group
The other vitamin vegans and vegetarians should supplement is K2 which is needed for bone health and heart health. Can buy k2d3 supplements and take both together
Doesn't the body make k2 fromk1?
I had a question about absorption - they say that if you take too much B12, you just pee it out. How does the body absorb enough from a weekly supplement and not just pee it out, and is a daily supplement better then for a more regular dose and less wastage?
What about fermented foods like tempeh and vegan cheese?
Bravo
It's hard to get blood work done at this point I'm just wanting to make sure my 69 year old vegan mom is getting enough B12. She eats a predominantly whole plants only diet, lots of beans greens fruits veg seeds whole grains Etc and always has. She takes 1 dropper every other day of 2500 micrograms methylcobalamin and also appears to have no deficiency symptoms of anything obviously
Those like myself have to stay away from yeasts because of the free glutamate. It will cause my heart to have palpation's. So I use the B-12 supplements instead.
Fascinating! I haven't had my palpitations return with all this nutritional yeast. But I will keep an eye out.
Found on Amazon we usually get Anthony's Premium Nutritional Yeast Flakes
Where are they getting b12 from to fortify these foods?
Hi, TheJoyOfGaming! Bacteria produce vitamin B-12, and can be cultured to fortify foods. You can find everything on our site related to vitamin B-12 here: nutritionfacts.org/topics/vitamin-b12/ I hope that helps!
-Christine Kestner, MS, CNS, LDN, NutritionFacts.org Health Support Volunteer
Thank you so much! I didn't realize I wasn't getting the right amount, so now I'm looking into fixing that. :)
What about methycobalamin? How much of it? Thanks.
I would buy Braggs if it came in bigger bulk sizes and quantities. With the way I go through nutritional yeast I would have to buy their brand almost every other day to be satisfied and not run out of it. I use KAL brand instead. I am thinking of getting a vitamin B12 as well as a vegan vitamin D3 supplement soon.
@Timothy Newitt Yes but at what price though? I use one of the other brands he mentioned because it was also more cost effective for me as well as fortified.
You really need to add duckweed and marmite-like yeast extract, which is a lot more palatable, digestible, and potent than whole dry yeast
Please make a video on duckweed. Thank you. 🌱🙏
See this Q&A [from Jan 2020] he answers the question at 5:04
th-cam.com/video/JxW4NiIEqj0/w-d-xo.html
@@sharit7970 : Thank you. I really appreciate it. A few months ago Ryan Lum from HAPPY HEALTHY VEGAN made a video on duckweed. You might be interested in watching it.
@@sharit7970 th-cam.com/video/nwsdm5ar1zc/w-d-xo.html
@@elainakosmidis8657 Thanks Elaina...I'll check it out...I like Ryan!
It's confusing. Aren't these also supplemented with folic acid? Aren't we advised to get our folic acid from whole foods sources and not supplemented?
That would be Folate...Folic Acid is the chemical copy of Folate and should not be considered safe.It(Folic Acid)has also been linked to Cancer.
Suprised he doesn’t talk about purple laver, literature shows that purple laver which is a type of sea weed has the RDI of bio-available B12 in just ~4 ounces or approximately a handful
I Agree...
At age 60, any risks taking 1200mcg/day?
The best part at 4:04
How about Chlorella powder?
Yo Dr. G! What about Banana Peels? Some sites claim they contain b-12.
How much B12 would you recommend if someone is taking metformin and at the same time is taking plant based diet
Speaking of fortified vs unfortified nooch - is neon yellow urine safe? I've heard it's due to an excess of Niacin, is this niacin synthesized by humans and added to the nooch, or created by the yeast organisms themselves? (Mostly asking because if nooch is fortified with the neon-yellow-pee ingredient, I'd prefer to buy unfortified nooch, because I love making "cheesy" pasta sauce with the stuff - and I use a massive amount of it in the process)
@nutritionFacts.org you should get to know Mankai
Chlorella powder for b12?
What about duckweed? I heard that there is a vegan protein powder that includes the only plant based food that naturally has a significant amount of B12.
Unfortunately most fortified yeast contains folic acid, which is the synthetic substitute for folate, and is associated with increased cancer risk.
Nutrition yeast okay to have?
That’s so interesting about the spirulina blocking the b12. It may be different for cats but I give her a spirulina supplement and she gets a monthly b12 injection.
Where do you live, L.A.? Not sure I could get b12 injections for my cat where I live...
@@tropicaoptica I live in NYC. Possibly your vet can teach you how to do it and you can give it at home.
wow
Oh, so that’s why my GF, Jasmin has me eat nutritional yeast
What about a childs recommended needs?
What should our blood level of b12 be at?
According to WebMD:
"The normal range for vitamin B12 can vary slightly depending on the lab. But a normal level of vitamin B12 in your bloodstream is generally between 190 and 950 picograms per milliliter (pg/mL)"
@@adiohead Thanks, but i dont think anything below 500 is a good idea. Should be at least 600 ideally.
You have some dead links in the "more" section of the video
I'm allergic to nutritional yeast :( Sad times because I love the faux cheese flavor. Anyone have any other ideas to get a similar flavor?
You are beautiful 😍❣️❣️
@@hanssmith8901 Thank you :)
💜
so if i eat seaweed everyday for iodine does that mean i should take double the b12 since seaweed analogs block b12 receptors? dont u just love it when eating becomes complicated, just what we all need, so cute
VCW, I like the last statement you made here, ha ha. You must love Dr. Greger 😀. I liked the comment before I saw it was you. 😄
@@themarjoriedeleon hahaha :p
He mentioned that he takes a supplement once a week for b12.
I would love to know which one he likes and recommends. It seems like this would be the easiest way.
Thank you.
He doesn't make recommendations based on his choices/likes, he makes recommendations based on science. Pick one and get your levels checked periodically.
Why didn't you mention Water Lentils, also known as duckweed?
It contains an endophyte that produces a non analogue form of B12.
It's litterally the easiest thing in the world to grow. It isn't an algae or cynobacteria, it's a vascular water surface plant that reproduces at a rapid rate.
Just grow it in low calcium water to avoid oxalic acid production ( you can do the same when growing Spinach when you're managing the soil to avoid the same issue.)
Just add a cup of water lentils to your green smoothie and your fine.
Saguaro cactus fruit is packed with b12 too 👌🌱
Do you have a source for that (specifically, a study showing that it contains b12) and not some random blogs. I think if it did contain it, it would be known. Thanks
You use a hotel room coffee maker to make hot water? Eventually aluminum will accumulate in your brain since the water is heated by running it through a heated aluminum tube. I use a glass stove-top kettle to boil water in, glass or ceramic funnel to put coffee grounds in and a glass or ceramic cup to catch the coffee as it comes through the glass or ceramic filter. My set up is similar to the Chemex pour over coffee maker but not the same one.
I think B12 was discovered in some plant recently. Also, non-vegans have similar rates of B12 deficiency. Anecdotally, a friend of mine (not veg) was recently diagnosed with B12 deficiency. Since B12 is made by bacteria, can our gut bacteria produce it? If so, how?
My non vegan friend has b12 deficiency that may be the cause of her neuropathy. She has to get shots of b12. I eat no animal products so take a spray on my tongue once a week and am good to go.
@@robinsaxophone232 Nice! I hope your friend feels better.
Saguaro cactus fruit has a lot of b12, and every part of the Prickly pear cactus can be eaten. Oh to live in the desert 🏜🌵
Thoughts on water lentils ?
See this Q&A [from Jan 2020] he addresses this at 5:04
th-cam.com/video/JxW4NiIEqj0/w-d-xo.html
Thank you for the share!
@@gavinmatthews5618 Welcome! : )
I can't take b12 supplements, or fortified foods. I tried both cyanocobalamin and methylcobalamin in yeasts, fortified, supplements and injections, the cyano made me incredibly ill with just a tiny dose, trying again another time, and the methyl makes me dizzy, and completely hyper and anxious, inability to sleep, pins and needles, etc, the injections caused lots of horrible side effects inc inability to sleep for a long time and a dead arm for weeks. I'm deficiant.
I forgot to take B12 for like a month and half and was fine
If the suggested dosage is 50mcg a day or 2000mcg a week something doesn’t add up here. If its 50mcg a day shouldn’t the weekly dosage be 350mcg? Where have i gone wrong with the numbers? Anyone can shed some light? Thanks 🙏.
Is the best to get B12 on a vegan diet : using B12 supplements (properly) or using fortified foods ?
what about vitamin d mushrooms?
Many foods grown in the sun have vitamin d,like oranges, but you should atleast get 15 min of sun every day since it's good for your bones.
Why not methyl cobalamin?
Sometimes that form of b12 is way more expensive but the bioavailability is better than most of the b12 forms.
what about Aloe Vera?
Chlorella, unlike spirulina, has real B12, not sure why it's not mentioned here
As far as fortified nutritional yeast with B12, yes, there's no B12 in unfortified yeast. However, you fail to mention that the B12, AND ALL other B vitamins, in fortified yeast are 'synthetic' (not good). Thus there can be issues of absorption among other things with synthetics. I personally prefer naturally occurring B vitamins that one finds in non-fortified yeast. And as far B12 (missing in yeast altogether), unless one is a 'die hard vegan', there are numbers of good B12 sources in many animal and plant foods both.
Can you do a video on raw vs cooked vegan foods? Cooking destroys enzymes and nutrients.
Depends on the food. Certain nutrients gets cooks out while other nutrients in the same foods are released so we can absorb them
Priscilla Jimenez most nutrients and enzymes are destroyed. That’s a fact.
Why is this only about supplements? The title says Food!
Thrive Market brand has 500% per 2 tbsp
And what about slow-rise wholegrain sourdough bread made with ancient strains of wheat? Multi-strain sourdough long-rise ferment generates a generous amount of B vitamins - including B12, apparently………
Every Friday I put a single 2,500 mcg pill under my tongue. Done.
What brand do you take?
@@shitpostinglel They are sublingual, they are supposed to dissolve under your tongue.
@@tabottietjen3186 Solgar.
@@shitpostinglel They absorb directly into the bloodstream that way.
@@shitpostinglel They aren't all like that. Usually the small pink pills will say sublingual on the bottle so those go under the tongue. You can also buy capsules that you swallow or sprays too. Dr Greger usually recommends the sublingual type that dissolves under the tongue.
Sadly, nutrition labels on packaged foods are commonly wrong.
B12 is produced by bacteria that make it on plants. An animal or human can eat that same plant and get enough B12 (2.4mcg). More importantly though, B12 deficiency is only a problem if you lack a chemical called the "intrinsic factor," which causers people to be unable to absorb B12. Intrinsic factor production is reduced as dietary fat increases. This is by far the most common cause of B12 deficiency. Doctors can easily test whether a person has a normal ability to absorb B12. For those who do not, NO AMOUNT OF THE VITAMIN IN THE DIET WILL HELP. THUS, ALL OF US, VEGETARIANS AND MEAT EATERS ALIKE, ARE AT RISK OF B12 DEFICIENCY.
A high fat diet increases this risk substantially, for two reasons. First, the colonies of B12 producing bacteria in our intestines utilize carbohydrates for fuel. As the amount of fat in our diets goes up, the amount of carbohydrate goes down, thus reducing the quantity of fuel available to the microbe. Less fuel results in a smaller colony and an overall decrease in B12 production. Second, the B12 uptake sites in our intestines become clogged when there is excess fat in the diet, further reducing B12 absorption When reduced B12 production is couple with impaired absorption, the likelihood of B12 deficiency becomes predictable.
The situation is further complicated by the fact that many refined starchy foods are "enriched" with a synthetic form of vitamin B12. When doctors test for "normal" B12 levels, their results are skewed towards the high end by the fact that most people eat these foods(mostly grain products--cereals, breads, pasta, cookies, cakes, etc) on a daily basis. People who eat a grain-free diet not supplemented by this poor imitation of the natural nutrient often test "low" for B12, even if their levels are healthy and they are totally asymptomatic. This is because their B12 levels are being compared to those of people who are consuming a B12 supplement in their food at almost every meal.
B12 deficiency can cause anemia. Symptoms of this type of anemia include: fatigue and weakness, weight loss, and sore tongue. It can also cause a neurological disorder. Symptoms of this neurological disorder include: numbness and tingling of hands and feet, memory changes, poor balance, and depression. If you don't have all of those symptoms then you don't have B12 deficiency. You have nothing to worry about. If you want to get checked for intrinsic factor levels, that is the only sure fire way to see if you're susceptible to it. As I mentioned, if you don't have enough intrinsic factor, no amount of B12 will help. Intrinsic factor is lowered by the amount of fat eaten, so watch your fat intake and you won't have to worry about B12 and many other diseases.
Can you leave the source of this information?
@goodmorning1221 they are not humans, they even can make their own vitamin c, which we dont, also they have different daily requirements of vitamins, if you wander where to search? Search in the Nature's Scientific Magazine: Bears and their nutriotional requirements.
@goodmorning1221 I dont understand your comment, but as far as I know, bears are omnivores, even the tropical bears (oso de anteojos) glasses bear, eats more fruits than fish so, it depends
You mean to tell us that if you cant absorb b12 then no vitamin can be absord well explain us what happend when you eat food and it breaks down,
If we couldnt absorb vitamins then we couldnt digest food and we would be puking it up.
I call bs on the whole b12 supplement nonsense being pushed by them to make money.
There doesn have to be bacteria on the food you eat in order for your body to make b12.
Adding bacteria to your stomach such as b12 can make you sick since it's more bacteria than you need.
what about oysters and mussels?
I think the whole point of this video was for how vegans/WFPB can get their b12 supplement (oysters and mussels, are something they wouldn't eat)
@@jamiesdoll9638 but they're not sentient
People with allergies tend to be allergic to nutritional yeast.
Why doesn’t Bragg use folate instead of folic acid?
Good point. Dr. Greger says folic acid is definitely not recommended.