I have put this together because the information has been hard for me to find. Please do your own research if you disagree with me; this is what works for me and my family.
If you’re vegan or plant based, you must make sure you’re getting vitamin B12, via supplements.
Oh & also If you’re a vegetarian or eat meat you will also need to ensure you take B12 supplements, especially over the age of 50. .
B12 is critical for blood & nerve cells; deficiency can cause anemia & nerve damage, sometimes irreversibly. Symptoms include fatigue, numbness & tingling in hands & feet, memory loss, mood changes, balance issues, & paralysis. Low B12 may also raise cardiovascular risk.
B12 is made by bacteria, not by animals or plants. These bacteria live in our intestines & in the intestines of other animals. However, we don’t absorb the B12 made by our own gut bacteria, so we need to rely on supplements or fortified foods.
The only reliable plant-based B12 sources are supplements & fortified plant foods (some cereals, nondairy milks, & nutritional yeast). .
Despite what you may read, sprouts, mushrooms, seaweeds, spirulina, fermented foods, & unwashed produce are NOT reliable sources of B12. And some may actually block the activity of true B12
The easiest & best way to ensure you’re getting adequate B12 is by taking a reliable supplement.
🌈 Cyanocobalamin is the preferred B12 form for most people as it has been most widely studied. If you choose to consume fortified foods as your only source of B12, you should get your levels tested regularly.