The Healthiest Food Sources of Vitamin B12
What are the best green-light (whole food plant-based) sources of vitamin B12 to meet the optimal dosage?
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The reason you have to take most B12-fortified foods three times a day is because it takes your B12 receptors at least about 4 hours to unload their cargo and be ready for the next tiny dose. At huge doses, like in the supplements and Leafside you actually end up largely bypassing the receptor system so you can do once a day (and for big enough supplemental doses once a week), but for the tiny amounts found in most fortified foods, like the nutritional yeast, and breakfast cereals, and plant-based meats and milks you have to get that 190% in three separate servings throughout the day.
Macro - O.5mcg per 2 Tbsp
Wellness Road - 0.5mcg per 2 Tbsp
Lotus - 24mcg per 20grams = 1.3 TBS = 36mcg per 2 TBS
Marigold Engevita - 2.2mcg per 5g = 6.6 mcg per 1 TBS = 13mcg per 2 TBS
Sari Foods - Not fortified
Anthony’s Premium - 24mcg per 2 Tbsp and Has non-fortified version
Hoosier Hill Farm - 35mcg per 2 Tbsp
This is the 3rd in a 5-video series on B12. Stay tuned for:
• The Optimal Vitamin B12 Dosage for Kids, Pregnancy, and Seniors (http://nutritionfacts.org/vide....o/the-optimal-vitami
• The Best Type of Vitamin B12: Cyanocobalamin or Methylcobalamin? (http://nutritionfacts.org/vide....o/the-best-type-of-v
If you missed the first two, check out The Symptoms of Vitamin B21 Deficiency (http://nutritionfacts.org/vide....o/the-symptoms-of-vi and The Optimal Vitamin B12 Dosage for Adults (http://nutritionfacts.org/vide....o/the-optimal-vitami
You can find all of these videos in a digital download here (https://drgreger.org/collectio....ns/downloads/product along with two additional videos that will be coming out in a few months. And my new recommendations are on my Optimum Nutrition (https://nutritionfacts.org/201....1/09/12/dr-gregers-2 page.
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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