A look at the only essential nutrient not present in the modern vegan diet: B12. Is it a good idea to supplement? Could a vegan get enough B12 in nature?
Links and Sources:
CDC Deficiency Report:
96% of US Fails Fiber:
Low Fiber Diseases:
B12 Deficiencies US:
90% of B12 for Livestock:
B12 on Vegetables with Manure:
0.1-0.5 mg/liter B12 Pond Water:
B12 Microbes in Small Intestines:
What about fermented foods? They use bacteria to make, so do they make B12 as a bioprocess? (If so, then wouldn't need pond water or supplements: I make my own fermented foods but I'm also still taking supplements till I hear some science on this.)
Cyanocobalamin is researched more because it's not natural. It's a synthetic created in a laboratory (GARABAGE). If you're only going to take one B 12, I take Methylcobalamin. Adenosylcobalamin and Hydroxocobalamin also have their uses, but the searching that I've done shows the Methyl is more readily available. Be careful of all the other garbage in the pill. I use "Source Of Life Garden" it's vegan friendly.
This guy just illustrates the mental illness/religious dogma that is veganism. When confronted with the reality hat no vegetable contains an essential vitamin for humans, and that therefore humans cannot be true vegetarian animals, he decided to make up stories about how B12 was ubiquitous in the ancient World but that sterelization made B!@ disappear from soils and water.
Here are some fun facts for you: first of all, B12 is not present on soils, unless the soils have feces. Humans and their ancestors have never eaten soil, at least not intentionally. So, even if the soil contained B12, they couldn't have gotten from the soil. Likewise, the bacteria that synthesize B12 are not present in water, unless, again, the water is contaminated with feces. So, we couldn't have gotten the B12 from water either. Likewise, saying that bacterria in our colon make B12 is asinine. That is true, but it is irrelevant because the colon is too far away from the stomach and small intestine for the B12 to be absorbed by the body. So the bacteria in the colon making B12 is irrelevant because we can't use it.
Humans were *never* 100% herbivores. *EVER* . Humans for the past one million years or so have been omnivores, eating eggs, bugs and game besides vegetable foods. Before that, the ancestors of humans lived in trees and were fruit-eaters, *but they ate bugs for B12* . Bugs are very rich in B12.
Vegans love to point out that some species of lowland gorillas and chimpanzees, our closest genetic kin, are vegetarians and mostly fruitarian. This is simply not true. It is true that lowland gorillas do not eat any animals. However, besides eating fruits and the shoots of plants, they also eat bugs. Chimpanzees not only eat bugs, but they will also some times hunt and kill small animals and eat then. They also eat the eggs of birds. Flesh, bugs and animal products represent only 5% of their caloric intake, but they are not purely vegetarian. The only primate that is close to being pure vegetarian are gorillas, but they still eat bugs at about 2-3% of their diet. Let's make something clear here:
*There has never been any human population or primate population that is 100% vegetarian.*
Mostly vegetarian? Yes. Mostly fruitarian? Some times, but rarely. Completely fruitarian or vegetarian? *NEVER* .
You can be *very* healthy as a vegetarian who eats a small amount of animal-derived products, like milk, eggs or cheese without supplementation. However, *all* vegans that do not supplement suffer serious deficiencies. Vegans require heavy supplementation of several nutrients in order to be very healthy. That is because a vegan diet is unnatural for humans, and vegans need to supplement with a lot of nutrients besides B12 in order to be healthy. Here are the nutrients vegans are seriously deficient in:
- Docosohexaenoic acid
- Vitamin D
Deficiency of B12 , vitamin D, DHA, choline and calcium are exclusive to vegans, while the other deficiencies apply to vegetarians as well. I am going to explain the reason behind all these deficiencies. Let's start with DHA, essential for the functioning and structure of the brain and eyes. DHA only exists in animal matter. Vegetables contain only the omega-3, alpha-linolenic acid. This acid must be elongated to yield DHA. However, the enzymes that elongate this fatty acid to DHA are very limited, and they decrease with age. All blodd tests done with vegans show severely depressed levels of DHA. Vegetarians can have good levels of DHA, provided they eat whole eggs and drink whole mill every once in a while. The yolk of eggs has decent amount of DHA as well as the fat of milk. Vegans *must* supplement with DHA, or they will suffer from dementia.
Now virtamin D. The optimum form of vitamin D is D3(cholecalciferol). This is found only in animal products. The vitamin D found in vegetable oils is D2(ergocalciferol). The bioavailability of this vitamin is extremely poor, and there is debate if the human body can even utilize D2. Blood tests done with vegans show either non-existent or barely detectable levels of calcitriol(the active form of vitamin D). Furthermore, vegans who do not supplement have higher incidence of osteoporosis. Vegetarians that eat eggs and drink milk should not worry: egg yolks are extremely rich in D3. The fat of milk also has some, although not as much as egg yolks. If you are a vegetarian who eats 2-3 whole eggs a week, you got all the D3 you need. If you are a vegan, supplement.
Iron. Iron is abundant in plants. Beans are particularly rich in them, Unfortunately, the Iron in vegetables is very poorly absorbed by the human body.Furthermore, a lot of vegetables contain phytates, which bind to Iron and stop it from being absorbed by the body. All vegetarians and vegans suffer from some degree of anemia. Heme-iron, which is present in beef, is over 10X more bioavailable than plant Iron, and meat contains no phytates, so the absorption is 100%. However, because both vegetarians and vegans do not eat meat, supplementing is a must. Iron should be supplemented at no more than 5-10 mg a day, as too much can increase oxidative stress and cause a lot of problems. But you do need that 5-10 mg.
Zinc. Like Iron very poor bioavailability from plants, and phytates bind to it.
Choline. Like Iron, many plants contain choline, and unlike Iron, choline is well-absorbed from plants. The problem is tha concentration. You would need to eat 10 lbs of vegetables a day, every day, to get the amount of choline you need. Vegetariasn that eat eggs don't need to worry since one egg yolk has the same amount of choline as four pounds of broccoli. You do not need to supplemtn choline as a vegan if you eat over 4 pounds of vegetables a day, or ovr 8 lbs if we are talking leafy greens, every day. But this is rare. Supplementation is adviced.
Calcium is a tricky one. Vegetarian diets are rich in Magnnesium, and Magnesium decreases the extraction of Calcium. However, like in the case of all minerals, several components of plants chelate the calcium and make it not available to the body. Also, vegetables have little calcium compared to milk and cheese.
I am a vegetarian, mostly for health reasons, as saturated fat and too much protein is very bad for you. But this does not mean that vegetarian diets are perfect medical elixirs. They have some innate problems to them, just like eating a lot of animal products, while having some advantages(more complete protein, abundance of D3, B12, Iron, DHA), alos have serious drawbacks. Teh secret is to do a vegetarian diet with small amounts of animal products that do not harm the animals(milk, eggs, cheese) to get key nutrients that a vegetarian diet is missing. Or, if you feel strongly about being a vegan, then supplement with the aforementioned nutrients.
Nearly all those who suffer from B12 vitamin deficency are omnivores, then how can they suffer such deficency if they eat a lof of animal products ? Well, because the deficiency in question is caused by a bad absorption of B12 vitamin, a bad absorption caused in turn by a digestive atrophy or a lack of intrinsic factor production. In short, B12 vitamin deficiency is caused by a poor health, which is in turn caused by a bad diet, specially rich in animal products and lacking raw foods like vegetables, fruits and seeds. So no healthy vegan needs B 12 suplements if his diet is correct.
yeah, I'm trying to make that shift right now. Just today I planned out some things to cook and went shopping. Problem is, being vegetarian is really difficult in China, where I'm working these days. They don't really understand the concept... so I'll try this week just eating the things I cook and not eating out. There are some things I don't know how to change, though, like coffee creamer, and I don't think I'll be baking my own bread for the sake of avoiding eggs. We'll see how this goes...
haha that's true. To be honest the argument to go vegan for health is in my opinion still quite weak, I went vegan for environmental reasons and the ethics of it are also extremely convincing. Good health is like the bonus. Ever planning on shifting more plant based or happy as is?
haha, i love how everyone is like, "here, have a study" - no sarcasm at all, this is a good thing. Thanks for your reply, I read it and it's one more piece of persuasion to fully go vegan, though tbh the study wasn't as conclusive as I hoped. Right now, i'm a guilty semi-vegetarian, occasionally bending on meat for convenience.
I eat an apple a day on average and never wash them (admittedly most of the times they are organic). Also, I don't wash my salads that accurately and, of course, I NEVER wash rice, lentils or beans before cooking them
6:05 It is! When I started to take B12 I was a vegetarian for a few years and vegan fit a year, and concerned I could have a big B12 deficiency. So I did a starting cure of massive doses of B12 to be sure my B12 level gets high enough, before I take normal doses. And after this cure I got a big acnea episode. That was the first time I had so much since I was teenager.
It went away after a few weeks though.
Gotta love this. The question-Is it difficult for Vegans to get B12? The answer-well, you don't get this, and that, and that, and this.....Typical fucking Vegans. Morality at the Mouth alone. Your identity and lives, pinned on what you eat, or choose not to eat. But never mind the Leather Shoes, leather car seats, that new leather belt, the fossil fuels you use on a daily basis. Truth is something you cannot stomach.
Hi, im sorry but i dont understand something. If we are all supposed to be vegan, why do we need supplements? I am vegan and this topic worries me, i feel like non vegans could use this as an excuse or something, i mean if they asked me that i wouldnt know what to answer
Mic, I enjoy watching your videos. I need you to make a video about cyanocobalamin vs methylcobalamin. I've watched so many videos from both ends and it's confusing and I should know who to believe. Thanks.
B12 helped me. I take 250mcg a day which may be bit much but i feel much better now. I like lifting a lot and i noticed that it helped me out. Still vegan and i laugh at how people try to use this as an argument against veganism
I very much appreciate Your educational effort, Mike, and would like to share two links to take to consideration.
https://academic.oup.com/dnaresearch/article/15/3/151/464397 , about B12 produced by Lactobacillus fermentum ( in sauerkraft) and https://www.ncbi.nlm.gov/pubmed/12533125 about conflict of interests in biomedical research widespread (69%)...../ I dont know how to spot this in any particular study, e.g. how to find a sponsoring info in publication papers , I'm just a beginner/.
Hi Mic, really enjoy your video's. I've only been Vegan for about 3 months but just before I went vegan I was injecting Hydroxocobalamin b12 subcutaneous, about 1000mcg every week. I developed horrific acne on my back, stomach, shoulders , arms, none on my face surprisingly. I stopped the b12 after I put 2+2 together and the ance started to subside. All this is anecdotal but I have no doubt in my mind the b12 was too blame. What I will be doing now is getting my levels tested before supplementing with b12 again which I should have done to begin with.
I was b12 deficient when I was eating meat, so that's not even a foolproof way to get b12 lol. Since being vegan my levels are great (because I supplement). Supplementing is easy and cheap and well worth the effort, seriously brain and nerve issues are nothing to shrug off.
Awesome video! But cyanocobalamin: NOOOOOOO!!! Please dont take that. Take methyl. Cyano is the most popular one because it's the cheapest to make, not because it's healthy. It has freaking cyanide in it. Duh.Methyl B12 is much more easily absorbed by the body.
Miiiiiiiiiiiiiiiiiiike you say b12 is in nature but i live in nature and where is it? cause its not natural to drink dirty water or munch on insects i dont get it.. you need to tell me lol im not eating unwashed anything cause im not a fucking eedyat and possums cum over everything lol is there b12 in rain water or clean water cause we dont all live on a river.. help an earthling out lol, WE NEED MORE B12 RESEARCH UP IN THIS BITCH, im not fuckin with the lung cancer risks from tablets theres enough in the crap i eat
So 100 MCG b12 tablets is sufficient?I've been taking 500mcg for 6 days.I didn't want to be dependent on that dose anymore so I'm buy the lesser 100mcg. I'm learning about veganism and mistakenly thought 100 MCG was too small but I guess it's not after all.
Ok I'd like to tell you the story of a friend of my mother, she was around 55 years old, been vegan since lots of years, took the B12 supplement and one day, she began to have organs failing because of too much B12 (sorry but don't remember how the organ is called in english) and her body couldn't process it anymore so she had severe dementia issues and mental problems. I mean, this is a real case. When my mother found out that I wanted to be began she went TOTALLY BANANAS about it, she didn't like it at all. Forced me to eat meat. What do you think of this case? How much B12 should I have a day if I want to be vegan? Please help. Love your channel!
I just started taking iron pills because the last time I tried to donate blood I couldn’t! So hopefully that helps me out and I will definitely take B12 soon... I never wanted to because I thought, “I’m not going to be a stereotype” and I saw it as defeat... But fuck that! This video makes perfect sense and no shame in my vegan game. 😎
I hope it was recommended by a doctor because you have iron deficiency. Common among women but men usually don't have it. If you use an iron pan you will get a little iron from that. C-vitamin binds iron.
People living in the 5 Blue Zones noted for longevity in good health with happiness do not take supplements and they do not have B-12 deficiencies like in the USA. Their diets are a 95 Plant mostlly raw and a 5 percent organic animal grass fed open range and organic fermented raw milk kefir products loaded with B-12 . Thank You Holistic Chef Barry Anderson Visit www.bluezones.com
This is going to be an uneducated question for sure but you always hear vegans always deficient in B12 gotta eat meat, how dangerous is being deficient in B12? What are the potential short and long term effects with being deficient?
the problem with the whole "take the supplement just to be safe" argument is that you'd have to apply it to every crackpot theory out there on what your body supposedly needs to reach healthy homeostasis. My cupboard is piling up with pill bottles at this rate. Also, supplements always come at a risk of being contaminated.
Very interesting, but quoting 'IQ' studies is pointless. The test itself is meaningless, and has its origins in racist ideology and vulgar econometrics:
Andzia Zach are you a retard or what? Can you read/understand English? Meat don’t contain b12, they are injected with b12 in the farm. So eating meat won’t prevent you from being b12 deficient. Besides, eating meat cause cancer, why do you have to ignore that fact and not asking the same question: doesn’t that mean we are not meant to be meat eaters?
Hey guys Im confused with dosage, I have pills of 500 micrograms now how much should I take per day/or week. On some sites it says you need 2500micrograms per day and on other it says 2,4 micrograms now I'm really confused with that, pls answer some1