What is the best way to get vitamin B12?

What would you recommend as far as the best way to get B12 vitamins into our system, supplements? Will any over the counter supplement do? If one were lacto-ovo vegetarian, do they get vitamin B12 from cheese and eggs?

Vas Bouras / Originally asked in Vegan B12 Deficiency: Putting it Into Perspective

Answer:

I’m so glad you asked! In my opinion, the easiest and cheapest way to get our B12 is to take at least 2,500 mcg (µg) cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement (you can’t take too much–all you get is expensive pee). I have a video about it here: Cheapest Source of Vitamin B12.

Or, if you’d rather get into the habit of taking something daily (instead of once-a-week), I recommend at least 250mcg (I know the math doesn’t seem to “add up” but that’s due to the vagaries of the B12 receptor system–see my video Daily Source of Vitamin B12). I also cover B12-fortified foods in that video. Such foods can be as exotic as a certain type of “nutritional yeast” or as simple as a bowl of Cheerios.

As I showed in Vegan Epidemic, ovo-lacto vegetarians are also at risk for deficiency. For why fortified foods and supplements are the best sources of B12 see my video Safest Source of B12. Eggs and dairy are not optimal sources of vitamin B12 because foods come as a package deal and eggs and dairy may bring along as baggage saturated fat, cholesterol, and hormones). For more see my blog Vitamin B12: how much, how often?

Image credit: dominiquegodbout / Flickr

About Michael Greger M.D.

Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States.

View all videos by Michael Greger M.D.

http://www.facebook.com/DD.LoveDove Didi Nour

“cyanocobalamin” does contain animal substances or tissues???
- http://www.facebook.com/people/Louis-Paitson/100000607803821 Louis Paitson
  
  Pretty sure its created by bacteria
Lyra

Hi Dr. Greger,

Great site! I was wondering if you could combine Azomite (an edible clay high in the cobalt necessary to produce B12) with some non dairy Kefir (high in natural bacteria) to produce Vit B12 in the gut? I saw this suggestion in an online forum and would like to know if this would work? Thanks.
- http://www.DonForresterMD.com/ Don Forrester MD
  
  I would stick with Dr. Greger’s recommendations for Vitamin B12 see… http://nutritionfacts.org/video/cheapest-source-of-vitamin-b12/ and avoid Azomite which contains trace minerals. With the increasing evidence that Alzheimer’s disease is associated with Aluminum, Zinc, Copper and Iron (another reason to not take multivitamins) it is best to limit supplements to Vit B12, iodized salt and food to get what we need. Also some non dairy kefir is made from coconut milk which should be avoided see… http://nutritionfacts.org/video/is-coconut-milk-good-for-you/. Dr. Neal Barnard’s recent book, Power Foods for the Brain, is a good resource for folks wanting to learn more about avoiding dementia.
  - Lyra
    
    Thank you, Dr. Forrester! I became a vegan after reading Dr. Barnard’s book Food for Life. The B12 requirement has always been a conundrum for me, as I don’t like taking supplements or eating commercial cereals (I buy my oatmeal in bulk). At least now I know to stay away from Azomite clay! I guess I’ll just take a B12 supplement once a month. Hopefully, that’ll do the trick. You guys are great. Saludos!
http://www.facebook.com/betsy.gaines.50 Betsy Gaines

I’ve been diagnosed homozygous mthfr c677t. I’m taking methyl folate and chomping methyl b 12 and eating vegan, avoiding foods fortified with the form of b12 and folic acid my body can’t use, also avoiding sulphur foods like leafy greens, onion and garlic, since i apparently have problems with SUOX and CBS. Do you have any recommendations for a diet that would encourage b12 absobtion?
- http://www.DonForresterMD.com/ Don Forrester MD
  
  I’m not familiar with your diagnosis but Dr. Greger’s 5 video series running from 2/3 to 2/9/12 should give you the information that you need to insure adequate B12 intake. Of course you can test to see if you have adequate levels and this is discussed in the last video of the series. Good luck.

What is the best way to get vitamin B12?

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