Thank you for acknowledging that a plant based diet is not a complete diet because it doesn’t contain B12 in the natural form . Glad you know about Spirulina. Nothing beats the abundance of B12 from the only food source that nature gave us grass fed and pasture raised as they were meant to be

I would add that a B12 supplement or B12-fortified foods are needed by anyone on a vegan diet OR anyone 50 years of age or older. The body's ability to absorb B12 declines with age, so older people need a supplement regardless of their diet.

@JacobSTSVox

7 ай бұрын

There’s a theory which states it could be because the chronic inflammatory response caused from Neu5gc is attacking our cells and depleting our supply of many essential nutrients (For the average omnivorous dietary pattern). It’s around the age of 50-60 that this manifests into nutrient deficiencies because the body cannot buffer the loss as effectively.

@xcast1

7 ай бұрын

@@JacobSTSVox is there any paper discussing that?

@elchicousana2

7 ай бұрын

False, it decreases stomach acidity and is due that B12 bonding with intrinsic factor. Just add lemon to your foods or lemon water, or pure C vitamin (bulk) or citric acid, or vinegar or so...

@elchicousana2

7 ай бұрын

​@@JacobSTSVoxyes, because usually older people are recommended to get away from saturated fats, just add saturated fats to their diet and reduce greens intake. And subclinical Chronn desease disappears and so intestinal malabsorption.

@elchicousana2

7 ай бұрын

​@@xcast1it's a common knowledge in integrative medicine.

Thank you for listing and comparing different brands. I have tried several of these. Also, I never knew what "unfortified" meant as I always assumed all nooch contained Vit B12. Thank you.

@stephss

7 ай бұрын

same!! im shook!

@elchicousana2

7 ай бұрын

Just add lemon juice Pure bulk C vitamin e, or vinegar, any acid to the intake, and so with B12 rich foods always with lemon, you will increase B12 absorption exponentially.

My dad is 81 and have never been a big meat eater, and even quit dairy a couple years ago, so I’ve been little concerned lately since I heard that elderly need even more B12. So was Happy when his doctor after a blood test said he needed a concentrated b12 supplement. Good to know for the day I (hopefully) get to that age myself. :)

@elchicousana2

7 ай бұрын

Yes and remember, B12 supplementation doesn't always work, but B12 supplementation with acid liquids combined improves 5 times or so B12 absorption.

Thank you, I use braggs on my 5 grain cereal. I didn't know I needed a supliment too since I am 66. Thanks for all the great info.

Very useful information. Thank you.

Good information Dr. Greger

Thanks Dr gregor. I have shifted to vegan diet but not consuming any b12 supplement yet. Now will start. ❤

Walmart's own "Great Value" store brand of nutritional yeast claims to have 2.2 mcg of B12 per tablespoon. Considering the ubiquity of Walmart stores, this might be the most commonly available nooch of all. I love the stuff on my salad, so I get way more than enough this way.

Love the side by side comparisons of the nutritional yeast! We could see eating a teaspoon or tablespoon of nutritional yeast a few times daily, however not sure how you would use 1/4 cup functionally... Its so salty!

These brands are no available in the UK, so I'll stick to my vegan supplement each morning.

@kape2377

7 ай бұрын

I am sure there is SOME brand of nutritional yeast even in a third world country like UK? ;)

@DrChainsaw

7 ай бұрын

Marmite

@normalaming3943

7 ай бұрын

Engevita does a version with vitamin D and all their versions have vitamin B12

@growingheart8039

7 ай бұрын

Brimble and brambles

Very useful. I think, since B12 is water soluble, I'll resume taking a sublingual supplement as insurance, because I'm not diligent about checking fortifications of foods I buy and don't use nutritional yeast daily, as required by Vegan Law, LOL. Thanks for posting!

I just found out a few days ago my nooch doesn't contain any b12. Bummer. Thankfully I also take unsweetened fortified soy milk and the occasional b12 supplement. I guess i'll make sure to take my supplement for now. Thank you.

I only buy unfortified nutritional yeast because I don't want the folic acid.

@AH-cy4md

7 ай бұрын

Same here! Also because I sprinkle it on my kitties food if they need encouragement to eat😻

I had a severe B12 deficiency that caused sarchopenia, and also recurrent pharyngo-amygdalitis, due severe intestinal malabsorption. When taking B12 i improved only when taking C vitamin or lemon juice. Recent studies show it was because B12 absorption increased exponentially due stomach acidity because it works as a catalyst for "intrinsic factor" that bonds with B12 vitamin and makes it absorbable.

Thanks

What about buying 100mcg tablets and take 1/4th of the tablet once a day? It's going to be 25mcg per day, should cover it and just 10 times the RDA. Thank you for the video!

Thank you

Hi Dr. Gregor. I wish you would recommend a vitamin company that has the certifications you recommend. I cannot find any that are certified.

What bout duckweed?

I have the Frontier Brand and it does not show it has fortified ingredients added yet it has multiple B vitamins in the nutritional panel. Are those naturally occurring? Confused a bit on that. I haven’t developed a fondness for the taste when I sprinkle it on pasta etc.

B complex with lemon juice, salad with vinaigrette or lemonette, will be enough in most of the cases unless intestinal malabsorption. In that case B12 with acid catalyst with be retired, a sweet acid glass of lemon water will suffice.

I drink Kefir every day, well, most days! What is your opinion of that? (I'm vegetarian, not vegan).

Wow, ive been taking a 2000 mcg daily for the past 6 months, i miss read the recommendation... wont hurt i guess.

@matrig6

7 ай бұрын

I've heard anecdotal evidence (my mom's hairdresser -- LOL) that there is such a thing as toxic excess of B12. Dr. Klaper did express a concern about too much B12 in his video from March 14, 2021, but the reason was very vague... I haven't yet watched Dr. Greger's other videos on B12; maybe he talks about this? I hope an expert will weigh in here in the comments!

@peterscott2662

7 ай бұрын

@@matrig6 Taking megadoses is almost never a good idea.

@robinsaxophone232

7 ай бұрын

B12 stores in your body for long periods of time. I take a supplement about three times a week, since even the lowest supplement I’ve found is way more than the rda.

@matrig6

7 ай бұрын

@@peterscott2662 I agree with you. The notion that the water-soluble vitamins cannot be toxic in high amounts is a dangerous myth.

@cicciomattese

7 ай бұрын

B12 supplements mainly High dose like animal products can increase cancers..... And without show benefit "Vitamin B supplementation increased the death rate due to cancer by 5%" but further worse "Vitamin B supplementation might play an important role in cancer incidence if the mean age of the participants is

what about seaweed and mushrooms?

Not good for IBD right?

Honest question, because I never understood the hesitancy to take a B12 supplement: whats the difference between taking a supplement yourself and eating a food where the manufacturer has presumably added some B12 powder? Just sounds like you don’t want to personally confront or handle the supplement yourself. I personally take 2000 mcg of B12 once per week, and regularly eat nutritional yeast and B12-fortified soymilk

@WiseMindNutrition

7 ай бұрын

Can't speak for all people, but heres a few reasons we've heard from clients - 1) pill fatigue. If you are already taking several pills (medications or supplements) daily, then adding something else in the routine just feels unmanageable 2) supplementing with a singular high dose supplement could have side effects on absorption of other minerals. Many vitamins/minerals compete for absorption. We generally support people getting their nutrition from foods, however many people would benefit from supplementing their diet as well! Glad you have found a path that works for you!

b12 are in eggs meat fish

Fortified nutritional yeast brands B12 serving size : Braggs 1 teaspoon , Now 2 teaspoons , Redstar 1 tablespoon, Bob's Redmill 1 tablespoon, KAL 1 tablespoon , Trader Joe 1.5 tablespoons .

I wonder if home grown microgreens grow those beneficial B12 producing bacteria.

@scienceislove2014

7 ай бұрын

Nope... Stick to good old handy dandy b12 pills.. I take shots (nurse gives me b12 shots every alternate month.. I've always been b12 deficient ..even when I ate meat and all)..

@pl414

7 ай бұрын

Probably not, since B12 is produced by the bacteria in the soil.

Why would any nooch not be fortified nowadays? Given who mostly eats it.

Cyanocobalamine Hydroxocobalamine Adrenosolcobalamine Methylcobalamine "the 4 types of B12, their absorbsion, and storage outside and inside your body, dont care your feeling about b12 tho" i like saying it that way to carnist lol droping the 4 b12 type to carnit then "im not serious about nutritions im vellly defichienzy" alot of carnist dont even know what b12 they get (often cyanocobalamine from the suplement they give to cattle : the cheapest possible)

@JasonBuckman

6 ай бұрын

I prefer hydroxycobalamin.

Why do most people recommending B12 say not to take the Fortified B12?

I have had low B12 to the point of tingling in my feet. I have been on injections, and oral supplements. ALL of them have made my skin and scalp break out with painful sores. I have had the cyanocobalamin & adenosylcobalamin. Why is this happening? Obviously I need B12, I am not vegetarian or vegan. I am at a loss. My Drs have no answers, or want to help me figure it out. TIA

Is that all spirulina that blocks b12 uptake, or just certain ones? 😮

@CharlieFader

7 ай бұрын

It seems that all are high in B12-analogues. Chlorella is a better option in this regard.

One tablespoon of nutritional yeast , three times a day. thats EVERY meal, tasting of nutritional yeast, EVERY day. OR two tiny pills once a week... seems a no brainer, the cost alone would make the yeast completely uncompetitive against the supplement. what am i missing?

What if you have low stomach acid, insufficient pancreatic enzymes, lack Intrinsic Facto or don’t have the proper gut intestinal bacterial flora? You won’t be absorbing B12 if you have any of these problems.

Didn't Braggs nootch get a recall? I swear the search engines are gaslighting me.

Surprising Fuhrman’s brand wouldn’t be fortified

I tried following your advice on eating, and it nearly killed me. I switched to keto 3 years ago, and I feel fantastic.

I have never understood the appeal of fortified foods. Just take a supplement. It is cheap and convenient and you don't have to think about it every time you buy new foods.

@tamcon72

7 ай бұрын

They became prevalent when there was food scarcity and before vitamins became a common thing (or were even discovered, in some cases).

@BartBVanBockstaele

7 ай бұрын

@@tamcon72 I agree with that, wholeheartedly, but those were also times when overeating was not much of a problem, except perhaps in the well-to-do. Hunger was far more of a problem, so the risks associated with fortification were just about guaranteed to be outweighed by the benefits, at least on a population level which is what public health is all about. I am not convinced this is still true. Do we really need to take the risk to flood our systems with protentially harmful excess micronutrients? Of course, that is also true for supplements, but at least, we then sort-of know where the excess is coming from.

@tamcon72

7 ай бұрын

@@BartBVanBockstaele Well, the undernourished still exist, in even the most prosperous societies, so IMO there's still a justification for fortified foods.

@BartBVanBockstaele

7 ай бұрын

@@tamcon72 You'll get no argument from me. There *is* still a justification. That's not the issue. The issue is whether or not the advantages outweigh the disadvantages. And that is a lot less clear. For the rest, the best way would be to change the food system. It *can* be done. It *should* be done. Will it? Unlikely because the public won't like it. It will yell and scream about nanny states and other such nonsense. There *is* a way to do it, but it won't be an overnight fix and the existing problems will not disappear as by magic either. It requires subsidies, innovation and change. Just look at smoking to see how many decades change can and usually does take. A positive example used to point to rapid progress is usually the personal computer. People doing that tend to forget that the first personal computers came out in the 70s and they are *still* far from universal now, half a century later. That may seem a cynical position. It is not. It is a realistic one. Wishing things does not make them happen. We have to work at them. Hard, continuously.

From the internet: There are two types of nutritional yeast: unfortified and fortified. Unfortified yeast contains natural B vitamins that the yeast cells produce as they grow but yeast cannot produce B12. Fortified nutritional yeast has synthetic B vitamins (including B12, commonly cyanocobalamin) added to it. The methyl version of b12 is naturally occurring and thus the recommended version vs the cyano b12 which is synthetic and contains trace amounts of cyanide which some bodies cannot break down/detoxify efficiently. This is outlined in Dr. Berg June 2023 KZread video about the types of B12.

Eat grass fed beef for b12

B12 is also said to be in "dirt". Meaning to me, if I eat from my own garden without washing first, I also get B12. Weeds are often undervalued. I like f.e. dandilion leaves, stinging nettle leaves, goutweed....

@Yasqo

7 ай бұрын

B12 is present in trace amounts, unless you’re ingesting everything in sight. Neglecting to wash your vegetables is unwise and needlessly risky. Opt for a supplement or fortified foods; there’s no need to overcomplicate things and pave a swift path to ex-veganism.

@myboringpowerpoints7782

7 ай бұрын

It’s a good way to get pinworms, too.

How about fermented rice? Why no one talks about it? It will be natural rather than taking supplements. We can make it ourselves by soaking cooked rice in water overnight.

@QuantumOverlord

6 ай бұрын

Soaking cooked rice in water all night sounds like a health hazard. Rice is something you have to be really careful with at the best of times; I would be reluctant to even reheat it after it has been properly refrigerated.

@KNOWPEDIA

6 ай бұрын

@@QuantumOverlord reheating will end up killing the bacterias which can help us make b12. I was talking about eating cooked rice after soaking it in water overnight. I am vegan and i have been eating fermented rice for a long time which is giving me enough b12. I only eat a small amount like a small cup, just enough to get the bacterias.

@QuantumOverlord

6 ай бұрын

@@KNOWPEDIA My point is you can get very sick from bacteria in rice. Bacillus cereus is quite dangerous and has hospitalized people.

@QuantumOverlord

6 ай бұрын

@@KNOWPEDIA You may kill dangerous bacteria by reheating but you won't kill any dangerous waste products they have produced. This is a recipie for disaster, just because poor food hygeine is something you can get away with most of the time, doesn't mean it won't eventually land you in hospital. It all depends on what bacteria colonises the unsafe food. Just take suplements.

@KNOWPEDIA

6 ай бұрын

@@QuantumOverlord it is healthy. I guess you misunderstood what fermented rice is. Yoghurt is made by fermenting milk, just like that, fermented rice is made by fermenting rice which is perfectly healthy. I have been eating it for years and many people in India has been eating it for centuries. You can google it to see how healthy fermented rice is. The process is safe when its done properly. Fermenting rice can produce good bacteria, probiotic bacteria which is good for our gut. Its the same bacteria that makes b12 in our body.

50 mcg a day is ALOT of b12

@Jeffs60

7 ай бұрын

People should get their B12 from whole intact foods only. If they want to outsmart nature and get it from a synthetic unregulated B12 supplement in a bottle then it should not be more than 2.4 mcg per day since they could end up consuming too much cyanide which could hurt their health so yes 50 mcg per day is way too much and a good way to destroy your health.

I feel bad when I eat nutritional yeast, so why does everyone recommend nutritional yeast? It must not be good for all people.

beef liver, salmon, tuna.

@tamcon72

7 ай бұрын

will give you atherosclerosis and iron toxicity, and mercury and PFAS toxicity--depending on where caught or farmed--respectively

@rubytuby6369

7 ай бұрын

True these things are already fortified with B12 no need to supplement. Pass the cheeseburgers.❤

@lazarusdouvos

7 ай бұрын

@@tamcon72 eating a 6oz piece of salmon is safe for you even if its farmed

@tamcon72

7 ай бұрын

@@lazarusdouvos Not if you do it repeatedly, and farmed salmon is full of antibiotics and parasites, and if sea bred, whatever pollution is in the sea water near coasts. So tired of correcting people who know nothing about these industries.

@lazarusdouvos

7 ай бұрын

i know about the industry... 3 times a week 6oz is just fine.. google the study @@tamcon72

Cow meat

I have been following you but this video right here proves that you are biased. Why can't you just say that B12 is not present in plants. There is no harm in occasionally eating meat. Is your channel only dedicated to vegans? Why do you never speak about how one can achieve a healthy diet that includes meat, milk and eggs?

Goddamnit, eat a small piece of beef liver once a month

@tamcon72

7 ай бұрын

This is a great way to get pancreatic cancer.

@jacksparrow8186

7 ай бұрын

@@tamcon72 how do you know that?

@to819

7 ай бұрын

Meat is murder, bro. And liver is disgusting.

@tamcon72

7 ай бұрын

@@jacksparrow8186 Google is your friend.

@SheilaNdiranguKoi

4 ай бұрын

He is so biased!

Uh-Ohhhh. Another deficiency highlighted when you are vegan/vegetarian and your wonderful 'healthy" that diet leaves you high and dry on the B12 side - not to mention the other shortages you will experience. Because the main sources of B12 are fish, meat, poultry, eggs and dairy - funny that...

@amymartin5753

7 ай бұрын

Keep eating your animal products and worry not what the rest of us choose to do.

@big5astra

7 ай бұрын

@@amymartin5753 I will - and I am not worried in the slightest :) It's you that will have the deficiency, not me.

@CharlieFader

7 ай бұрын

@@big5astraand yet vegan diets show consistently better health outcomes in most scientific studies. Imagine that… Not only are these potential deficiencies not an issue in real life, since they are so easy to avoid, it’s the excess of saturated fats, trans fats, dietary cholesterol, heme iron etc in animal foods that are killing you.

@amymartin5753

7 ай бұрын

@@big5astra yawn yawn

@big5astra

7 ай бұрын

@@CharlieFader studies show vegan is belter, studies show meat eaters are better but being vegan is trendy (for now) so those (vegan) studies are more in your face. But there is heaps out there that show eating good quality grass fed beef and "clean" other animal derived foods are extremely important for human health. And as an example, a recent study out of Chicago shows eating meat and dairy improves the immune system to fight cancer! I agree, some fats are bad but highlighting saturated fats and dietary cholesterol as being bad is so, so outdated a view and comes from all the way back when American dietary recommendations were made in the 70's. Humans developed over many thousands of years and evolved to what they are today because of the foods available to them over the millennia - including healthy meat. Our ancestors did not have a chemist to run to to get B12 vitamins - and a host of other nutritional supplements that you will be short of if you're a vegan. We know for sure that if a child does not get enough protein he/she will will not develop properly, including brain development. And if pregnant mothers don't eat meat they are likely to compromise a growing baby's development and that's why, amongst many things, that heme iron is so very important and exactly the right format for human absorption. Remember to take your M E D S - meat, eggs, dairy, seafood. :)

Hah, people who eat a diverse diet without pointless restrictions don’t have to worry about B12.

@androz38

7 ай бұрын

Isn't pointless though

@aroundandround

7 ай бұрын

@@sherril.562 No, I’ll never buy that book. Greger is not a scientist. And no, everything doesn’t taste better for everyone without meat and dairy.

@tamcon72

7 ай бұрын

Many people who do what you claim as prophylactic are diagnosed with B12 deficiency. Not a science person, huh?

@tamcon72

7 ай бұрын

@@aroundandround Dr. Greger is a medical doctor with a specialty in infectious diseases. You have zero expertise of any kind, as is obvious, and should be ignored.

@the8thchurch461

7 ай бұрын

​@@aroundandroundI have NEVER liked meat despite coming from the world's biggest exporter of beef.

Too bad that stuff is fkn inedible disgustingness.

@BlakeLinton

7 ай бұрын

There's no accounting for taste. 😊 I love nooch so much on my salads (instead of conventional dressing) that I tested well above the normal range for B12 in my latest blood work. My doctor had added the test to my physical exam because he was worried about my vegan diet! 😂

@CharlieFader

7 ай бұрын

Most people love nooch!

@al8837

7 ай бұрын

what is it? @@CharlieFader

@CharlieFader

7 ай бұрын

@@al8837 nooch = nutritional yeast

😂

What if you have low stomach acid, insufficient pancreatic enzymes, lack Intrinsic Facto or don’t have the proper gut intestinal bacterial flora? You won’t be absorbing B12 if you have any of these problems.