Are Vegan Sources Of B12 Unnatural?
What B12 forms are available
The forms of the vitamin include four forms: cyanocobalamin, hydroxocobalamin, adenosylcobalamin, and methylcobalamin. You may see one of these forms on the label of B12 vitamin supplements.
Teens and adults are recommended to take 2.4 mcg of B12 daily. For children of different ages, the recommendations are lower depending on the age, and for pregnant and breastfeeding women this amount is slightly higher – 2.6 mcg. To cover these physiological needs, it is advised by experts to take cyanocobalamin in the amount of 2,500 mcg each week or 250 mcg daily (recommended by Michael Greger, M.D.) or 1,000 mcg methylcobalamin daily (recommended by Michael Klaper, M.D.).
What are the vegan sources of B12
- vegan supplements: the easiest way to make sure you get your recommended dose of this vitamin. There are various forms of B12 supplements available (always look for a ‘vegan’ sign on the products since some supplements may be derived from animals):
- oral supplements: definitely the most popular form of B12 supplement, can be taken in the form of a sublingual (under-the-tongue) oral spray, liquid drops, lozenges, gummies, etc.
- shot: B12 injection that can be prescribed by a doctor to treat existing B12 vitamin deficiency. It can be a very effective way to boost B12 levels in the body, but there may be side-effects to this method.
- nasal gel spray
- topical patches
- fortified foods, e.g. nutritional yeast, some brands of plant milk or yogurts, marmite, breakfast cereal and energy bars. To get enough of B12 so to not develop a deficiency (if you don;t take any supllements), you’d need to get at least 3 portions of fortified foods that give minimum 25% of DV (check the product label)
- water lentil crop: this study shows that water lentil crops (or duckweed) contain naturally-occurring forms of B12. This is probably the first discovered naturally-occuring of vegan sources of B12. 100g of this dry plant has shown to contain 750% of the daily recommended value.
Which B12 supplement to choose?
Join our foodiez community
Subscribe today for healthy recipes, guides and motivation!