- #1
tumor
- 126
- 1
From what vegetables can I get enough B12 vitamin?
Where to Find B12 Vitamin in Vegetables
- Thread starter tumor
- Start date
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Discussion Overview
The discussion centers on the sources of vitamin B12 in vegetables, particularly in the context of a vegan diet. Participants explore the availability of B12 in plant-based foods and the implications for individuals who do not consume animal products.
Discussion Character
- Exploratory
- Debate/contested
- Conceptual clarification
Main Points Raised
- One participant inquires about vegetables that provide sufficient vitamin B12.
- Another participant asserts that no vegetables are good sources of B12, with the exception of fermented soy products like tempeh, and mentions that seaweed and spirulina may contain B12 but likely not in adequate amounts for health.
- A participant expresses concern about their long-term vegan diet without supplements, noting that the body can store B12 for years but questioning if they might eventually run out.
- It is suggested that gut microflora might provide some B12, and that consuming yeast extract products like Marmite or Vegemite could be beneficial.
- Another participant mentions that increased B12 intake may be advantageous for those engaging in physical activity, suggesting that the body can regulate its B12 levels.
Areas of Agreement / Disagreement
Participants express differing views on the adequacy of plant sources for vitamin B12, with some asserting that no vegetables provide sufficient amounts while others suggest potential alternatives. The discussion remains unresolved regarding the best approach for vegans to ensure adequate B12 intake.
Contextual Notes
There are limitations regarding the assumptions about individual dietary needs and the varying efficacy of different sources of B12. The discussion does not resolve the adequacy of specific plant-based sources or the necessity of supplementation.
Who May Find This Useful
This discussion may be of interest to individuals following a vegan diet, nutritionists, and those concerned about vitamin B12 intake and its sources.
- #2
iansmith
Staff Emeritus
Science Advisor
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No vegetable is a good source of vitamin B12. The only exception might be fermented soy product (Tempeh) since bacteria synthesise vitamin B12 as a by-product. Seaweed and spirulina could be none animal option but again the amount of B12 in these product are insufficient to provide enough for healthy people.
- #3
tumor
- 126
- 1
I have heard that body can store B12 for a long time(years),I'm vegan for about 8 years and my diet otherwise is preety good but I don't take any vitamin suplemments,none.Am I in trouble? 
- #4
- #5
iansmith
Staff Emeritus
Science Advisor
Gold Member
- 1,317
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tumor said:
Yes the body can store B12 for years but eventually you might run out if your diet does not have sufficient amount of vitamin added. Also, you could have sufficient amount of B12 which provided to you by your gut microflora, depending the species present. You probably do not have to take B12 everyday but once week would be a good idea. Alternatively you could take yeast extract based product such as Marmite and Vegemite.
I wonder how good the yeast extract we use to make media for human consumption.
- #6
T.Roc
If you are working out, or do work that is physical, you will not regret the B-12 (or a B-complex) increase. Energy stays higher, muscles not as tired and/or sore. The body will regulate the level you need, so don't worry about higher than RDA %.
TRoc
TRoc
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