Having been vitamin B-12 deficient, suffered years of serious health problems, and possibly leading to a medical incident that almost killed me ->>> this is important for you to read: Supplementing Vitamin B12 | NutritionFacts.org
This is from the plant-based eating enthusiast’s web site of Dr. Michael Greger, M.D. While he barely mentions B-12 in his How Not To Diet Book (2 sentences on page 276 and 277), he has since been far more vocal about B-12 supplementation on his website and in his YouTube videos.
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. Newborn infants of mothers who eat a plant-based diet and who fail to supplement may develop deficiency much more rapidly with disastrous results. Getting enough vitamin B12 is absolutely nonnegotiable for those centering their diets around plant-based foods.
For adults under age 65, the easiest way to get B12 is to take at least one 2,000 mcg supplement each week or a daily dose of 50 mcg. Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin.
As we age, our ability to absorb vitamin B12 may decline. For those over 65, the supplementation should probably be increased up to 1,000 mcg of cyanocobalamin each day.
Another step is to eat meat – rather than supplements. Meat is our primary source of B-12.
