Hi Dillon, Thanks for your incredible work on this channel! My name is David and I'm a registered dietitian following a WFPBD, with experience as Director of Nutrition & Fitness at True North Health Center and as Chief Science Advisor to the Game Changers film, among other work. I share some of my background only to (hopefully) earn your ear when I share the following thoughts. And for the tl;dr, I'm humbly hoping that you change your recommendation that people eating plant-based diets measure homocysteine instead of B12. I really do think this could be quite harmful and will explain why below: I agree with you that elevated homocysteine can indicate low B12, but it's important to be aware that people can mask the homocysteine-elevating effects of low B12 by consuming large amounts of folate (or folic acid). Supplementing with creatine can also lower homocysteine levels, even when B12 levels are low. While it's important to lower elevated homocysteine, it's still really important that people correct underlying B12 deficiencies. Getting labs for B12 or MMA (methylmalonic acid), a more useful indication of B12 status, is therefore key. Homocysteine is an important biomarker too, but I do hope that you change your advice that people measure homocysteine instead of B12 or MMA since it's really important that people correct any underlying deficiencies. Sorry for the long message and I hope I don't come off as unduly critical. I just want to support your efforts to help the plant-based community to be happy and healthy. All my best, David
Hi David, nice to hear from you and thanks for writing. To be clear, measuring homocysteine is not my own recommendation. It would be irresponsible for me to come up with any personal recommendation on that as I am not a doctor. As I believe I said in the video, I only measured homocysteine because I have heard some credible plant based doctors recommend this as a test for B12, and I tend to trust the plant based doctors. But it sounds like you are saying I should not have, that the normal B12 test is a better option. I would not know anything about it either way and only tend to recommend what other plant based doctors are in favor of. And since I definitely consider you a credible resource and have talked about you personally with Dr. Alan Goldhamer, then I would be perfectly comfortable pinning this comment for others to see. Again, thanks for taking the time to write and I look forward to meeting you. And if for some reason you have the time, I would love to know why the homocysteine test was ever recommended for this if it is not the right thing to do. Thank you! Dillon
@WellYourWorld Hi Dillon, Thanks for your kind reply - I appreciate your approach and responsibility, and feel strongly that you're doing the world a tremendous service with your channel's contributions. To answer your question, there are several reasons to order a homocysteine test including assessing risk of cardiovascular diseases (e.g., heart disease, stroke), monitoring the progression of disease in patients with established cardiovascular disease, and supporting the identification of B6, B9, and/or B12 deficiencies, as you noted. In the latter case, homocysteine can certainly play a useful (though incomplete) role, and requires follow-up to confirm that B12 deficiency isn't being masked, as I mentioned in the previous post. It's an important laboratory measure, no doubt, and I think it's great that you're bringing it to your viewers' attention. Please don't hesitate to reach out with any follow-up questions, and thanks again for all that you do!
If someone tells you that a vegan diet is not okay since we must supplement B12, remind them that the animals they eat are given B12 prior to slaughter, so they supplement, too.
Great video. I would like to add that Vitamin D is not easy to get from the sun either. Even here in Az, I was playing 4 hrs of golf 3 days a week AND running outside on the other days and I was still deficient in Vit D. Sunscreen can block the rays just enough to cause such problems and I have even read that it does still let some Vit D in. People should definitely get their Vit D levels especially if they live in areas where they get less sun most of the year. Thanks again for sharing. 😊
It’s a good idea to take a vitamin D supplement with vitamin K. It helps in the delivery of calcium. Those 2 vitamins work synergistically and you can buy a supplement with both of them together.
I get my Vitamin B12 from my own homemade vitamin water. Here's my recipe: * 2 quarts of tap water * 1 teaspoon of magnesium ascorbate powder (a form of Vitamin C that provides a bit of magnesium and is said to absorb better than the more common ascorbic acid) * The powdery contents of 2 NutriCost Vitamin B complex capsules I drink about 1 cup of my homemade vitamin water every day. That's about 500 mg of Vitamin C and 1/4 of a NutriCost Vitamin B complex capsule per day. I don't drink this whole cup all at once - I drink a small amount multiple times per day. The advantages of this homemade vitamin water are these: * The vitamins are absorbed better if they're pre-dissolved. * I get better control over the dosage and can take a fraction of a dose per day. * Instead of getting my daily dose all at once, I can split it into smaller doses and spread my Vitamin B/C supplement throughout the day. I believe that this means better absorption and less risk of side effects. Why do I use the NutriCost Vitamin B complex supplement instead of other B complex supplements? The amount of Vitamin B3 (in terms of % of the US RDA) is much lower than that for other vitamins in the B complex. I cannot imagine how people can be short on B3 given that it's easy to get enough, even on an UNhealthy diet. For some reason, most Vitamin B complex supplements include SO MUCH Vitamin B3 that it's easy to overdose on it. Keep in mind that the Tolerable Upper Intake of Vitamin B3 is barely over double the US RDA, while some of the other members of the B complex have no Tolerable Upper Intake or extremely high Tolerable Upper Intakes. So while you don't have to worry about overdosing on B1, B2, B5, B7, or B12, this is a concern for B3.
I had to take a steroid for an illness and was prescribed Calcium and vitamin D3 and having sourced vegan alternatives I have continued to supplement with Calcium and D3.
A few years back I asked my doctor to test my B12. It was fine, but fortunately she also ran a test on my Vitamin D level. Off the charts LOW! Like dumb dumb dumb low. I’m now diligent about taking a supplement, because I really dislike the sun and I don’t want to be a raisin.
Thanks for the video Dillon. Have you tested for iodine deficiency? I am WFPB SOS free...I don't eat a lot or enough sea vegetables to get iodine...have been wondering about my own levels.
I'm in Bisbee now and I'll go to an El Paso Airbnb. I want to work in Arizona eventually and I like the sun but El Paso is a bit more temperate. Bisbee is not quite as hot. Working remotely would be excellent but I'm in the southeast for the sun.
Excellent video Dillon and a good reminder of what vitamins we need to check on. I take a supplement daily that contains 7 vitamins & minerals to make sure there's no deficiency (2 of the vitamins & minerals only give me 50% of the RDA so the rest comes from diet). Love 🥰 the video.
Here in the uk salt is not routinely iodised. I don’t eat sea vegetables which seems to be the only plant source of iodine so I make a point of buying iodised salt. I wonder if other British vegans know to do the same?
I live on the edge and just get 15 minutes of sun a couple three times a week here in Arizona, but on the whole upper body at least so that's a good amount of sun. Also, I take 500 mg weekly. I heard McDougall mention in one of his videos that's a good amount. Good video, thanks!
Thank you for this, good stuff I didn't know here. I see you're taking Methylcobalamin type of B12, wondering why? I think most plant based docs recommend Cyanocobalamin because it's more reliably absorbed. I also saw another doctor give a lecture that the tablet type should be sublingual, dissolves in the mouth and mixes with the saliva to absorb it properly.
I eat a wide variety vegan diet for almost 2 years now. In Jan 2022, I developed a limp due to a swollen ankle and sore foot. Went to the doc after it got worse. They told me that I must have sprained my ankle, and gave me exercises to do. On a whim, they gave me some blood tests and discovered that I was severely anemic. My point is that even though I was consuming a great deal of iron, my body was also losing a great deal of iron. This explained why I was cold all of the time! My point: It's good to have bloodwork done annually just so that you can correct course as needed.
Thanks I am really enjoying and learning from your videos . A small point but important as this is B12 Dr Greger recommends the Cynocobalimine type as opposed to methyl as do others as being more reliable
My doctor who is a vegetarian monitors my B12 and D3. I take 500mg of B12 three times a week and I take 5000mg D3 to keep me at a normal level. I got out in the sun a lot and my vitamin D was only 5. Taking 5000. Got me in the 30s. We will check it in the spring to see if I can reduce it or stay at the same level.
Assuming that you use good vitamin D3. At 5000IU, my vitamin D level goes up 8 points per month. I used the Costco's Kirkland brand, which is USP rated. Previously, I used the Target brand and the level moved up 2 points/month.
For those of us who don't add salt to anything or for those who use fancy salts that don't use iodine then iodine can be something to keep an eye on. Sea vegetables are a big source of iodine. I just add some nori flakes to my daily salad and forget about it. Dr. Greger discusses iodine on NutritionFacts. Just search for "iodine".
I've noticed when I don't take my B12 I get flatulence. I hesitate to say that because some people will laugh but it's true. I looked up causes because I was having a lot of trouble with it and one of the potential causes was B12 deficiency. I have the Garden of Life spray. I take one spray in the morning and one spray in the evening to keep the toots away.
I add a 1000 mcg B-12 tablet to the Vitamix every time I make nut milk for my oatmeal, or broth for my soups/stews - even when I turn oats into flour or when I make powerballs. My B-12 levels had gone down to the 300+ level (still in the normal range, but on the low side), and now they are in the 800+ range! Almost *too* high! Yay! As for D3, there was a time when I tried to get it just from the sun and with an occasional vegan D2 supplement and fortification. I was not great for my skin and my level was merely 31. Luckily, a few years later vegan D3 became a thing, and my level rose up to well above 40! Even though I do not take it regularly, my level is still 39, which is pretty good. Country Life, vegan D3, 5000 IUs really works! Good luck!
Such a great informative video! Thank you! My problem is that if I take too much B12 I will get acne so I have to be very careful and take a small dose a couple times a week.
I suggest using an app called UV Mate. It is free and has a paid version. I love it. It shows the CURRENT UV index and how long you need to be in the sun to get adequate vitamin D for your skin tone..I highly recommend it to everyone. Of course, you are still free to supplement.
Vitamin D should be taken by everyone, so beneficial in so many ways. Even though the required level is 30 to be in range, my integrative doctors say you should be at 70 or above.
Hi! Dr. McDougall says we only need B12 , not D... he says he gets enough from just a little bit of sun, and that the numbers aren't important... just wondering what you think...😊
@@WellYourWorld I only asked cuz he says that the tests we are given to measure Vit D from our doctors will tell us that we need more than we actually do... that most of us are deficient when we aren't... I know he says we should supplement with Vit B12, but he says that him and Mary always test low on Vit D, but he says it doesn't affect you to be low by the standardized tests... that's what I meant to ask...lol...I did watch all the way through and heard you say that. I was just wondering what you thought about that. I do know that some people can't take Vit D supplements (my bestie included), and she's fine health wise other than the doctors saying her "numbers" are low... I personally don't know what to think about it...🤔
Thanks Dillon for sharing,and reminding people to take there vitamins.I myself take a One Daily B12 D3 Calcium,and my BP meds. To you and your Subscribers,and you and your Family.Happy Holidays,may the Season be with you all,and may you have a very Health Year a head.🥦🍎🎄☮
If you are taking Calcium and D3, you should ask your doctor about also taking K2 (So as to not cause vascular damage. K2 inhibits arterial calcification)
Wow! CLOSE TO 100K SUBS!!!! Good work! Thank you for your awesome channel... HEY! I have a suggestion ... call your awesome Starch Blaster... call it GUMBO! I call it healthy Gumbo or Vegan Gumbo and my family and friends love it! If I called it Starch Blaster ... would be harder to get them to try Starch Blaster... EVERYONE loves Gumbo!!! Starch Blaster/Gumbo is fantastic! Takes a few tries to get your seasoning right... FYI - I use Berbere! Ethiopian spice mix... fantastic! And I use Garma Masala ... may have some salt? Hope not ... adds a lot of flavor.. Also, gumbo is much better the second and third and fourth etc... meal.. it congeals... makes it thick and even more flavorful.. I LOVE experimenting with Gumbo... so many tasty combinations... This is a magic dish! So easy to make a big batch and feed the family for many meals.. tasty and healthy... THANK YOU DILLON AND REEBS!!!
I think you need riboflavin as well unless you are eating a lot of mushrooms or almonds. Not a vitamin, but cholin might be deficient in many vegans as well (you can get it from cauliflower or legumes though).
Hi Dillon! You mentioned a video by Dr Klaper where he broke down how to interpret blood tests. I’m trying to find it, but am having trouble. Could you provide the link to that video?
Since I live in a very cloudy area, my test results have shown I definitely have to take a vit D supplement, even though I spend a ton of time outside. In addition, my neurologist likes D levels to be on the high end of the healthy range for people with certain neurological conditions. It's important to ask your doctor what *your* ideal range should be for certain vitamins and other test results, with consideration for your particular health history, as well! For example, my neurologist also has me on a magnesium supplement, even though it's likely I get the RDA of magnesium from my diet already. In addition to a magnesium and coq10 supplement, I take Dr. Fuhrmann's Gentle Care Multivitamin, which is specifically formulated for vegans and people with sensitive digestive systems, but I've taken many others in the past (including just individual d3 and b12 supplements), and they've all worked well.
I'm going to try Dr. Goldhamer's Vit D. My levels have been extremely low for years (7 and 9). The prescription isn't vegan friendly and I've tried many other vegan brands that just don't do anything. I hope his works for me.
Maybe worth making sure you are taking the vitamins with a small amount of fats if you aren't already since vitamin D is fat soluble and needs fats for absorption.
The pandemic prompted me to take more supplements than ever before in my life. As a result, I bought a pill holder so that I could prepare each day's supplements for the week ahead. This way, I wouldn't have to scramble each morning to gather up all the various tablets, capsules, and softgels. Dillon, you should buy a pill holder so that you're ready to roll each morning and won't forget something.
Don't overdo supplements. If you're taking a supplement, you should be correcting a diagnosed deficiency. Supplements are drugs, and drugs have a multitude of effects, some good, some deadly bad. So, be sure to supplement under medical advisement, and only in the presence of a deficiency. The only exception to what I just wrote is B12, which is best kept track of with an MMA (methylmalonic acid) and homocysteine level, and which can be supplemented with cyanocobalamin 1000mcg every 3rd day.
I thought I was covered by a good vegan multi, but it only has 45mg B12 which they say is 2000% of recommended. Also I take a b complex with 100 mg of B12. If I'm not already deficient, that seems like enough. I've been 5akingb5000 iu of d3 for years, even be going vegan for pain and mood. My concerns now are calcium and iron, being a senior female.
l have heard John McDougall say not to have vit D supplements. that they are bad for you , get it from the sun. but half the year is winter . do l stopped taking it. but l still don't get enough so . after hearing you l start taking it a couple if times a week. it's a bit confusing each doc has their own ideas about it
I wish I could make my own supplement. It would have b12, Omega 3, D3, vegan chondroitin/glucosamine and some kind of damn magnesium. Maybe some other crap they want to throw in 🤣
The pandemic prompted me to keep supplementing with Vitamin D3 all year long and not skip it in summer like I had in the past. The pandemic also prompted me to get my Vitamin D level tested. I take enough Vitamin D3 to maintain my Vitamin D level in the range of 60 to 80 ng/mL, the upper end of the normal range specified by most labs. My thoughts on Vitamin D: 1. Dillon: While 33 ng/mL is much better than 19 ng/mL, you should increase your Vitamin D level further. For every 10 ng/mL increase you want, you should increase your maintenance Vitamin D3 dosage by 1000 IUs per day. I think you should take 5000 IUs per day. I'm guessing that this would bring you to around 70 ng/mL. 2. Dillon and anyone else trying to increase Vitamin D levels: If your Vitamin D level is lower than you'd like, you should take a TEMPORARY loading dose of 10,000 to 20,000 IUs per day for a few weeks and then reduce to your maintenance dose. It takes time to ramp up your Vitamin D level. 3. Use oil-filled softgels: Vitamin D3 is fat soluble. Your Vitamin D3 won't be absorbed well without fat. I use the Viva Naturals or Sports Research brands of Vitamin D3 supplements, depending on which one I can find a better deal on. Assuming a daily dosage of 5000 IUs per day, you can buy a whole year's supply for under $20. Viva Naturals and Sports Research use coconut oil. Because coconut oil is mostly saturated fat, it's more stable and less prone to oxidation than olive oil (monounsaturated fat) and vegetable seed oils (polyunsaturated fats).
Another great video. 👍 When covid started my doctor recommended vitamin D. I was happy to take that recommendation. Wish you and everyone Happy Holidays! 🎄☃️ 🎅 the very best. ❤ from Canada 🇨🇦
Our body was not born with a vitamin doctor. The problem is todays vegetables and fruits are grown in chemical fields. What will help is growing your own with your own compost for nutrients. During winter have a greenhouse and start using the vegetables they used in the old days. Dandelion and lambs quarter are a couple. Check out wild edibles, then buy seeds and adding this natural food to your diet will help balance it out. Remember we weren't born with a doctor with vitamins following us. GO back to the natural way to eat, plant based on natural vegetables
Great video! I loooove the sun!! Bring on the 100+ weather. Yes im odd but when your older its awesome. Nothing hurts plus vit D. Win win. I also work in the sun. 😕 Thanks for all you do. 🥑🍆🍅🍒🧄🥦🧅🍄🥔🥕🍏🍌🥒 plant strong grandma 💪
Hi Dillon, Thanks for your incredible work on this channel! My name is David and I'm a registered dietitian following a WFPBD, with experience as Director of Nutrition & Fitness at True North Health Center and as Chief Science Advisor to the Game Changers film, among other work. I share some of my background only to (hopefully) earn your ear when I share the following thoughts. And for the tl;dr, I'm humbly hoping that you change your recommendation that people eating plant-based diets measure homocysteine instead of B12. I really do think this could be quite harmful and will explain why below:
I agree with you that elevated homocysteine can indicate low B12, but it's important to be aware that people can mask the homocysteine-elevating effects of low B12 by consuming large amounts of folate (or folic acid). Supplementing with creatine can also lower homocysteine levels, even when B12 levels are low. While it's important to lower elevated homocysteine, it's still really important that people correct underlying B12 deficiencies. Getting labs for B12 or MMA (methylmalonic acid), a more useful indication of B12 status, is therefore key. Homocysteine is an important biomarker too, but I do hope that you change your advice that people measure homocysteine instead of B12 or MMA since it's really important that people correct any underlying deficiencies.
Sorry for the long message and I hope I don't come off as unduly critical. I just want to support your efforts to help the plant-based community to be happy and healthy. All my best, David
Hi David, nice to hear from you and thanks for writing. To be clear, measuring homocysteine is not my own recommendation. It would be irresponsible for me to come up with any personal recommendation on that as I am not a doctor. As I believe I said in the video, I only measured homocysteine because I have heard some credible plant based doctors recommend this as a test for B12, and I tend to trust the plant based doctors. But it sounds like you are saying I should not have, that the normal B12 test is a better option. I would not know anything about it either way and only tend to recommend what other plant based doctors are in favor of. And since I definitely consider you a credible resource and have talked about you personally with Dr. Alan Goldhamer, then I would be perfectly comfortable pinning this comment for others to see. Again, thanks for taking the time to write and I look forward to meeting you.
And if for some reason you have the time, I would love to know why the homocysteine test was ever recommended for this if it is not the right thing to do. Thank you!
Dillon
@WellYourWorld Hi Dillon, Thanks for your kind reply - I appreciate your approach and responsibility, and feel strongly that you're doing the world a tremendous service with your channel's contributions. To answer your question, there are several reasons to order a homocysteine test including assessing risk of cardiovascular diseases (e.g., heart disease, stroke), monitoring the progression of disease in patients with established cardiovascular disease, and supporting the identification of B6, B9, and/or B12 deficiencies, as you noted. In the latter case, homocysteine can certainly play a useful (though incomplete) role, and requires follow-up to confirm that B12 deficiency isn't being masked, as I mentioned in the previous post. It's an important laboratory measure, no doubt, and I think it's great that you're bringing it to your viewers' attention. Please don't hesitate to reach out with any follow-up questions, and thanks again for all that you do!
🤔I was told recently that my B12 is off the charts and was asked to Stop taking B12 for a while. Why would that happen???
If someone tells you that a vegan diet is not okay since we must supplement B12, remind them that the animals they eat are given B12 prior to slaughter, so they supplement, too.
I'd rather supplement B12 than take a statin, lol
@@TheASMRlogs Great point!
Also, remind them that supplements are not sold specifically to vegans, but more likely to non-vegans...
Great video. I would like to add that Vitamin D is not easy to get from the sun either. Even here in Az, I was playing 4 hrs of golf 3 days a week AND running outside on the other days and I was still deficient in Vit D. Sunscreen can block the rays just enough to cause such problems and I have even read that it does still let some Vit D in. People should definitely get their Vit D levels especially if they live in areas where they get less sun most of the year. Thanks again for sharing. 😊
Yes! That's a great point! Thanks Marie!
It’s a good idea to take a vitamin D supplement with vitamin K. It helps in the delivery of calcium. Those 2 vitamins work synergistically and you can buy a supplement with both of them together.
Great video, I also fell off a while ago and felt bad. So, I started taking these two on a regular basis and felt great again!
I'm also from Arizona so cheers! Thanks for the video :)
I get my Vitamin B12 from my own homemade vitamin water. Here's my recipe:
* 2 quarts of tap water
* 1 teaspoon of magnesium ascorbate powder (a form of Vitamin C that provides a bit of magnesium and is said to absorb better than the more common ascorbic acid)
* The powdery contents of 2 NutriCost Vitamin B complex capsules
I drink about 1 cup of my homemade vitamin water every day. That's about 500 mg of Vitamin C and 1/4 of a NutriCost Vitamin B complex capsule per day. I don't drink this whole cup all at once - I drink a small amount multiple times per day.
The advantages of this homemade vitamin water are these:
* The vitamins are absorbed better if they're pre-dissolved.
* I get better control over the dosage and can take a fraction of a dose per day.
* Instead of getting my daily dose all at once, I can split it into smaller doses and spread my Vitamin B/C supplement throughout the day. I believe that this means better absorption and less risk of side effects.
Why do I use the NutriCost Vitamin B complex supplement instead of other B complex supplements? The amount of Vitamin B3 (in terms of % of the US RDA) is much lower than that for other vitamins in the B complex. I cannot imagine how people can be short on B3 given that it's easy to get enough, even on an UNhealthy diet. For some reason, most Vitamin B complex supplements include SO MUCH Vitamin B3 that it's easy to overdose on it. Keep in mind that the Tolerable Upper Intake of Vitamin B3 is barely over double the US RDA, while some of the other members of the B complex have no Tolerable Upper Intake or extremely high Tolerable Upper Intakes. So while you don't have to worry about overdosing on B1, B2, B5, B7, or B12, this is a concern for B3.
Good call Dylan, thanks for the reminder
I had to take a steroid for an illness
and was prescribed Calcium and vitamin D3
and having sourced vegan alternatives
I have continued to supplement with Calcium and D3.
A few years back I asked my doctor to test my B12. It was fine, but fortunately she also ran a test on my Vitamin D level. Off the charts LOW! Like dumb dumb dumb low.
I’m now diligent about taking a supplement, because I really dislike the sun and I don’t want to be a raisin.
I also take iodine just to be safe!
Don't forget iodine too, another thing some people get low on without supplemented salt, etc.
Thanks for the video Dillon. Have you tested for iodine deficiency? I am WFPB SOS free...I don't eat a lot or enough sea vegetables to get iodine...have been wondering about my own levels.
Iodine shows up in thyroid function T3 and T4. Low iodine, low T's. I take a multivitamin to get iodine.
No I have not tested because I regularly eat iodized salt and dulse flakes.
I'm in Bisbee now and I'll go to an El Paso Airbnb. I want to work in Arizona eventually and I like the sun but El Paso is a bit more temperate. Bisbee is not quite as hot. Working remotely would be excellent but I'm in the southeast for the sun.
Nice video Dillon! Thank you for reminding me to get my B12 & D…I have been getting lazy with taking my vitamins. I just ordered a fresh batch!❤
Thank you for the information and your honesty. 🙌🤩
Thank you, Dillon! Great reminder!!!
Excellent video Dillon and a good reminder of what vitamins we need to check on. I take a supplement daily that contains 7 vitamins & minerals to make sure there's no deficiency (2 of the vitamins & minerals only give me 50% of the RDA so the rest comes from diet). Love 🥰 the video.
Here in the uk salt is not routinely iodised. I don’t eat sea vegetables which seems to be the only plant source of iodine so I make a point of buying iodised salt. I wonder if other British vegans know to do the same?
Yep I take both capsules
I live on the edge and just get 15 minutes of sun a couple three times a week here in Arizona, but on the whole upper body at least so that's a good amount of sun. Also, I take 500 mg weekly. I heard McDougall mention in one of his videos that's a good amount. Good video, thanks!
Thank you for this, good stuff I didn't know here. I see you're taking Methylcobalamin type of B12, wondering why? I think most plant based docs recommend Cyanocobalamin because it's more reliably absorbed. I also saw another doctor give a lecture that the tablet type should be sublingual, dissolves in the mouth and mixes with the saliva to absorb it properly.
If the blood work improved then the job is done
In Dr Gregers video blood work didn't improve for one in three who were deficient . When given Methyl PS thanks for all the good work your doing 🙏
I eat a wide variety vegan diet for almost 2 years now. In Jan 2022, I developed a limp due to a swollen ankle and sore foot. Went to the doc after it got worse. They told me that I must have sprained my ankle, and gave me exercises to do. On a whim, they gave me some blood tests and discovered that I was severely anemic. My point is that even though I was consuming a great deal of iron, my body was also losing a great deal of iron. This explained why I was cold all of the time! My point: It's good to have bloodwork done annually just so that you can correct course as needed.
if you haven't already, please follow up as to exactly why you're losing so much iron.
Yes very important to check your blood at least annually
Thanks I am really enjoying and learning from your videos . A small point but important as this is B12 Dr Greger recommends the Cynocobalimine type as opposed to methyl as do others as being more reliable
I just can’t imagine it really matters. Maybe one is better than the other but it doesn’t mean the lesser one is no good at all.
It's only B12 !
My doctor who is a vegetarian monitors my B12 and D3. I take 500mg of B12 three times a week and I take 5000mg D3 to keep me at a normal level. I got out in the sun a lot and my vitamin D was only 5. Taking 5000. Got me in the 30s. We will check it in the spring to see if I can reduce it or stay at the same level.
Assuming that you use good vitamin D3. At 5000IU, my vitamin D level goes up 8 points per month. I used the Costco's Kirkland brand, which is USP rated. Previously, I used the Target brand and the level moved up 2 points/month.
@@thanhdang2546 Good to know.
This is such great information. Thank you for sharing your experience. So glad you discovered your deficiencies and turned things around!
Thank you Colleen!
For those of us who don't add salt to anything or for those who use fancy salts that don't use iodine then iodine can be something to keep an eye on. Sea vegetables are a big source of iodine. I just add some nori flakes to my daily salad and forget about it. Dr. Greger discusses iodine on NutritionFacts. Just search for "iodine".
I've noticed when I don't take my B12 I get flatulence. I hesitate to say that because some people will laugh but it's true. I looked up causes because I was having a lot of trouble with it and one of the potential causes was B12 deficiency. I have the Garden of Life spray. I take one spray in the morning and one spray in the evening to keep the toots away.
Thanks for sharing, it's good to know that's a potential cause. x
I add a 1000 mcg B-12 tablet to the Vitamix every time I make nut milk for my oatmeal, or broth for my soups/stews - even when I turn oats into flour or when I make powerballs. My B-12 levels had gone down to the 300+ level (still in the normal range, but on the low side), and now they are in the 800+ range! Almost *too* high! Yay!
As for D3, there was a time when I tried to get it just from the sun and with an occasional vegan D2 supplement and fortification. I was not great for my skin and my level was merely 31. Luckily, a few years later vegan D3 became a thing, and my level rose up to well above 40! Even though I do not take it regularly, my level is still 39, which is pretty good. Country Life, vegan D3, 5000 IUs really works! Good luck!
Yes!! Especially if you're feeling fatigue cranky, brain fog, low mood.... b12 and d so important to regulate our brains.!!!!
What about iodine for those of us who no longer consume iodized salt?
You can get it from other food like kelp so it was therefore not the topic of this video.
@@WellYourWorld Good. Just wasn't sure how many people realize they need to do that. You do a great job!
I use Garden of life B12 spray. is that good?
I would love to hear your opinion on earthing or grounding. Thanks!
Thank you Dillon! 🙏🏼
Such a great informative video! Thank you! My problem is that if I take too much B12 I will get acne so I have to be very careful and take a small dose a couple times a week.
I suggest using an app called UV Mate. It is free and has a paid version. I love it. It shows the CURRENT UV index and how long you need to be in the sun to get adequate vitamin D for your skin tone..I highly recommend it to everyone.
Of course, you are still free to supplement.
Thanks for making these videos
Vitamin D should be taken by everyone, so beneficial in so many ways. Even though the required level is 30 to be in range, my integrative doctors say you should be at 70 or above.
What did our ancestors do before vitamin pills were invented? Some indigenous cultures live long healthy lives.
They got ample sunlight for D and ingested ample bacteria for B12. And they ate small amounts of animals that had them too.
Thanks Dillon! I just took my B12 because of this reminder. I need to get some D3 supplements. I am putting it on my store list now😊
Awesome!!
People love to forget about Iodine on on wfpb diet !!!!! Make sure you are getting your IODINE, it’s essential.
The topic of my video was about the two you can’t get from food. I referenced another video where I discuss iodine.
@@WellYourWorld 🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾 great video.
Hi! Dr. McDougall says we only need B12 , not D... he says he gets enough from just a little bit of sun, and that the numbers aren't important... just wondering what you think...😊
I answered that question in this video. I don’t get enough from the sun.
@@WellYourWorld I only asked cuz he says that the tests we are given to measure Vit D from our doctors will tell us that we need more than we actually do... that most of us are deficient when we aren't... I know he says we should supplement with Vit B12, but he says that him and Mary always test low on Vit D, but he says it doesn't affect you to be low by the standardized tests... that's what I meant to ask...lol...I did watch all the way through and heard you say that. I was just wondering what you thought about that. I do know that some people can't take Vit D supplements (my bestie included), and she's fine health wise other than the doctors saying her "numbers" are low... I personally don't know what to think about it...🤔
Hi Dillon! If I remove vitamins from capsules and take them with water, will they still work well? Do you know? Thanks in advance.
I’ve heard of others doing it and I don’t see what the problem could ever be, but I’ve never asked a doctor or heard one talk about it.
@@WellYourWorld Thank you for responding!
Thanks Dillon for sharing,and reminding people to take there vitamins.I myself take a One Daily B12 D3 Calcium,and my BP meds. To you and your Subscribers,and you and your Family.Happy Holidays,may the Season be with you all,and may you have a very Health Year a head.🥦🍎🎄☮
If you are taking Calcium and D3, you should ask your doctor about also taking K2 (So as to not cause vascular damage. K2 inhibits arterial calcification)
@@StinkyDogSaratogaSprings Yes, K2 is very important!
I wish I lived in a place that had sunshine and warm weather all year round.
Wow! CLOSE TO 100K SUBS!!!! Good work! Thank you for your awesome channel... HEY! I have a suggestion ... call your awesome Starch Blaster... call it GUMBO! I call it healthy Gumbo or Vegan Gumbo and my family and friends love it! If I called it Starch Blaster ... would be harder to get them to try Starch Blaster... EVERYONE loves Gumbo!!! Starch Blaster/Gumbo is fantastic! Takes a few tries to get your seasoning right... FYI - I use Berbere! Ethiopian spice mix... fantastic! And I use Garma Masala ... may have some salt? Hope not ... adds a lot of flavor.. Also, gumbo is much better the second and third and fourth etc... meal.. it congeals... makes it thick and even more flavorful.. I LOVE experimenting with Gumbo... so many tasty combinations... This is a magic dish! So easy to make a big batch and feed the family for many meals.. tasty and healthy... THANK YOU DILLON AND REEBS!!!
What about dha and epa?
Have a Merry Christmas! x
Thank you Judith! Merry Christmas and happy holidays!
I think you need riboflavin as well unless you are eating a lot of mushrooms or almonds. Not a vitamin, but cholin might be deficient in many vegans as well (you can get it from cauliflower or legumes though).
Hi Dillon! You mentioned a video by Dr Klaper where he broke down how to interpret blood tests. I’m trying to find it, but am having trouble. Could you provide the link to that video?
Hi there, I linked it in the description! You can find the video here: www.doctorklaper.com/videos
Since I live in a very cloudy area, my test results have shown I definitely have to take a vit D supplement, even though I spend a ton of time outside. In addition, my neurologist likes D levels to be on the high end of the healthy range for people with certain neurological conditions. It's important to ask your doctor what *your* ideal range should be for certain vitamins and other test results, with consideration for your particular health history, as well! For example, my neurologist also has me on a magnesium supplement, even though it's likely I get the RDA of magnesium from my diet already. In addition to a magnesium and coq10 supplement, I take Dr. Fuhrmann's Gentle Care Multivitamin, which is specifically formulated for vegans and people with sensitive digestive systems, but I've taken many others in the past (including just individual d3 and b12 supplements), and they've all worked well.
NTS: pick up more B12. Thanks for the reminder!
I'm going to try Dr. Goldhamer's Vit D. My levels have been extremely low for years (7 and 9). The prescription isn't vegan friendly and I've tried many other vegan brands that just don't do anything. I hope his works for me.
Hopefully these work for you!!
Maybe worth making sure you are taking the vitamins with a small amount of fats if you aren't already since vitamin D is fat soluble and needs fats for absorption.
What’s the downside of not getting enough B12 Dylan? What are the symptoms?
nervous system damage and dysfunction
The pandemic prompted me to take more supplements than ever before in my life. As a result, I bought a pill holder so that I could prepare each day's supplements for the week ahead. This way, I wouldn't have to scramble each morning to gather up all the various tablets, capsules, and softgels. Dillon, you should buy a pill holder so that you're ready to roll each morning and won't forget something.
Don't overdo supplements. If you're taking a supplement, you should be correcting a diagnosed deficiency. Supplements are drugs, and drugs have a multitude of effects, some good, some deadly bad. So, be sure to supplement under medical advisement, and only in the presence of a deficiency. The only exception to what I just wrote is B12, which is best kept track of with an MMA (methylmalonic acid) and homocysteine level, and which can be supplemented with cyanocobalamin 1000mcg every 3rd day.
do dillongence is good
Excellent video. Super information. I always wondered how long it took to get low on B12 too! Thanks for experimenting on our behalf.
Glad it was helpful!
Now vitamin for Vitamin D3 works great.
That's great!
I thought I was covered by a good vegan multi, but it only has 45mg B12 which they say is 2000% of recommended. Also I take a b complex with 100 mg of B12. If I'm not already deficient, that seems like enough. I've been 5akingb5000 iu of d3 for years, even be going vegan for pain and mood. My concerns now are calcium and iron, being a senior female.
Easy to check those with bloodwork so you can decide whether to supplement or not.
l have heard John McDougall say not to have vit D supplements. that they are bad for you , get it from the sun. but half the year is winter . do l stopped taking it. but l still don't get enough so . after hearing you l start taking it a couple if times a week. it's a bit confusing each doc has their own ideas about it
Yes but the main thing is to ensure you’re getting enough. Only so many ways to do it regardless of their feelings on it.
I wish I could make my own supplement. It would have b12, Omega 3, D3, vegan chondroitin/glucosamine and some kind of damn magnesium. Maybe some other crap they want to throw in 🤣
Awesome
The pandemic prompted me to keep supplementing with Vitamin D3 all year long and not skip it in summer like I had in the past. The pandemic also prompted me to get my Vitamin D level tested. I take enough Vitamin D3 to maintain my Vitamin D level in the range of 60 to 80 ng/mL, the upper end of the normal range specified by most labs.
My thoughts on Vitamin D:
1. Dillon: While 33 ng/mL is much better than 19 ng/mL, you should increase your Vitamin D level further. For every 10 ng/mL increase you want, you should increase your maintenance Vitamin D3 dosage by 1000 IUs per day. I think you should take 5000 IUs per day. I'm guessing that this would bring you to around 70 ng/mL.
2. Dillon and anyone else trying to increase Vitamin D levels: If your Vitamin D level is lower than you'd like, you should take a TEMPORARY loading dose of 10,000 to 20,000 IUs per day for a few weeks and then reduce to your maintenance dose. It takes time to ramp up your Vitamin D level.
3. Use oil-filled softgels: Vitamin D3 is fat soluble. Your Vitamin D3 won't be absorbed well without fat. I use the Viva Naturals or Sports Research brands of Vitamin D3 supplements, depending on which one I can find a better deal on. Assuming a daily dosage of 5000 IUs per day, you can buy a whole year's supply for under $20. Viva Naturals and Sports Research use coconut oil. Because coconut oil is mostly saturated fat, it's more stable and less prone to oxidation than olive oil (monounsaturated fat) and vegetable seed oils (polyunsaturated fats).
Agreed! Dillon yes please consider boosting…33 is too low from what I have learned!
Yes 🎉I love this videos ❤❤❤❤❤❤❤❤❤❤❤ ❤❤
2:41 🤣🤣🤣
Did increasing your supplementation make any difference in the way you feel?
Not that I noticed. Like I said, I hadn’t developed any symptoms that I know of.
@@WellYourWorld Thank you
Duckweed is not seaweed, it's a plant and you can get B12 from it.
Maybe you can but most people aren’t going to do it properly or consistently. So it’s best I don’t recommend that.
vegetarian D?
Some aren’t
Another great video. 👍 When covid started my doctor recommended vitamin D. I was happy to take that recommendation.
Wish you and everyone Happy Holidays! 🎄☃️ 🎅 the very best.
❤ from Canada 🇨🇦
That's great! Happy holiday Leslie!
❤Love 🙏🏻💖shalom
Too much B12 can cause a tingling sensation in your feet.
The Sun has Vitamin D
🤓🧡👍🏼
Our body was not born with a vitamin doctor. The problem is todays vegetables and fruits are grown in chemical fields. What will help is growing your own with your own compost for nutrients. During winter have a greenhouse and start using the vegetables they used in the old days. Dandelion and lambs quarter are a couple. Check out wild edibles, then buy seeds and adding this natural food to your diet will help balance it out. Remember we weren't born with a doctor with vitamins following us. GO back to the natural way to eat, plant based on natural vegetables
None of that will help with B12 and D. You’ll still need to supplement or else get blood work to ensure you’re not deficient like I was.
Great video! I loooove the sun!! Bring on the 100+ weather. Yes im odd but when your older its awesome. Nothing hurts plus vit D. Win win. I also work in the sun. 😕
Thanks for all you do. 🥑🍆🍅🍒🧄🥦🧅🍄🥔🥕🍏🍌🥒 plant strong grandma 💪
Excess B12 may be problematic for male smokers and former smokers over 60 years of age.
Fill me in. Why? Smoked for over 20 years so this caught my eye.
@@mikereed4876
@24 min 45 sec
ruclips.net/video/zbjSLlxcM8w/видео.html