Vitamin B12 is not made by plants or animals, but by microbes that blanket the earth. In today’s sanitized, modern world, the water supply is commonly chlorinated to kill off any bacteria. So, while we don’t get much B12 in the water anymore, we don’t get much cholera, either, which is a good thing!
A regular, reliable source of vitamin B12 is critical for anyone eating a plant-based diet. Though deficiency for those starting out with adequate stores may take years to develop, the results of B12 deficiency can be devastating, with cases reported of paralysis, psychosis, blindness, and even death.
Dr. Greger has updated his recommendation for B12 supplementation, now suggesting at least 2,000 mcg (µg) cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach, or at least 50 mcg daily of supplemental cyanocobalamin. (You needn’t worry about taking too much.) You can also do servings of B12-fortified foods three times a day (at each meal), each containing at least 190 percent of the Daily Value listed on the nutrition facts label. (Based on the new labeling mandated to start January 1, 2020, the target is 4.5 mcg three times a day.) Note that those over age 65 essentially have only one option: taking 1,000 mcg a day.
For more on vitamin B12, check out these videos:
“Vegetarians and Stroke Risk Factors—Vitamin B12 and Homocysteine?” at https://bit.ly/3gyVrIh
“The Optimal Vitamin B12 Dosage for Adults” at https://bit.ly/3kVuhyO
“The Symptoms of Vitamin B12 Deficiency” at https://bit.ly/3h2KnnO
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