Vegetarians and Stroke Risk Factors-Vitamin B12 & Homocysteine?
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- Опубликовано: 12 сен 2024
- B12 deficiency and higher homocysteine levels factor into stroke risk. Not taking B12 supplements or regularly eating B12 fortified foods may explain the higher stroke risk found among vegetarians.
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I have updated my recommendation (nutritionfacts...) for B12 supplementation. I now suggest at least 2,000 mcg (µg) cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach, or at least 50 mcg daily of supplemental cyanocobalamin (you needn’t worry about taking too much). You can also do servings of B12-fortified foods three times a day (at each meal), each containing at least 190% of the Daily Value listed on the nutrition facts label (based on the new labeling mandated to start January 1, 2020-the target is 4.5 mcg three times a day). Note that those over age 65 only have basically one option, taking 1000 micrograms a day.
We started this stroke series what to eat (nutritionfacts....) and not eat (nutritionfacts....) for stroke prevention, and whether vegetarians really have a higher stroke risk (nutritionfacts.....
The last few videos have looked at specific factors:
• Vegetarians and Stroke Risk Factors-Vitamin D? (nutritionfacts....)
• Vegetarians and Stroke Risk Factors-Omega 3s? (nutritionfacts....)
• Vegetarians and Stroke Risk Factors-Vegan Junk Food? (nutritionfacts....)
• Vegetarians and Stroke Risk Factors-Saturated Fat? (nutritionfacts....)
• Vegetarians and Stroke Risk Factors-Animal Protein? (nutritionfacts....)
• Vegetarians and Stroke Risk Factors-Vitamin B12 & Homocysteine? (nutritionfacts....)
Stay tuned for:
• How to Test for Functional Vitamin B12 Deficiency (nutritionfacts....)
• Should Vegetarians Take Creatine to Normalize Homocysteine? (nutritionfacts....)
• The Efficacy and Safety of Creatine for High Homocysteine (nutritionfacts....)
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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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Please,please make video on what you call reliable source of b12 their are hundreds of brands and quality’s,and types such as cyan and mythan ext., please clarify so we can be assured we’re taking reliable source without the use of blood testing because some can not afford these tests,thank you for your labor and dedication to the world
What about if we are already on deficiency of b12? It will be better to get an injection or sublingual pill? I have heard that the sublingual pill will be better for the absorption. How many mcg a day?
@@williamhartman9 Great idea.
When I decided to become a vegan a few years ago, I knew I had to really inform myself. Within a few days, I’d discovered the role of B12. Whatever changes you make in your life, jut do the homework.
The reason why your B12 went up had nothing to do with going vegan. Your body has gone into your B12 stores! The stores in your liver your liver stores animal vitamins and also has a job of detoxing the crap from your body chemicals and the like!
@@francesottewill2538 he never mentioned his B12 levels.
Thank you for teasing out the cause of the increased risk of stroke shown in this UK study! Enjoyed seeing how to rule out these other factors in previous videos and felt a great sense of relief at this conclusion! Thank you for all of your efforts to educate us on the best path to health!
This is a superb video, thank you!
I have seen a lot of vegans denying the need for vit. B12 supplements, because they want to do it all 'natural' or because they 'feel fine without the supllements'.
Hard to reason with ignorance and I kind of feel like they are partly to blame for so many medicins who are not enthousiastic about plant-based diets because the are confronted with b12-depleted vefans/vegetarians, which could be avoided so easily!
Btw, I myself thought too that vegetarians could get enough b12 from dairy and eggs, until I saw this video.
Thank you Dr. Greger for your dedication to our health!!! ❤
@yO5h 5trOy More like dedication to your money. People who think he's in this for them are utterly gullible.
@yO5h 5trOy I meant in the sense that, he's in this to get _your_ money. My advice: take any good information he might provide, thank him for that, but don't go thinking for a second that he's doing it just out of good will - the dollar is the motivator.
You do realize that he just told how the diet he renommends is inherently deficient right?
@@arnemyggen Well, no. The diet he advices *includes* B12 supplements. He does NOT advice any diet that doesn't include B12. Do you understand now?
Stephen a supplement is not a diet. Even supplenent companies are completely honest about this fact
Thank God they are putting this stuff "to the test"!!!!
God has nothing to do with this because it doesn't exist.
Can you please make a video about Vitamin K2 and its benefits?
Read on nutrition facts.org. He said you will be fine if you eat vit k. You don't need K2
We convert it
Eat kale. It has lots of vitamin K, and your body converts some of it to K2.
@Madasin ! Why don't you prove it's inadequate? You're sounding an alarm, but your evidence of a crisis is weak to non-existent. Can you find a single case study (the weakest form of scientific evidence) to support your claim that K2 deficiency is an issue for those who consume sufficient amounts of vitamin K? How do you expect to be taken seriously if you can't provide any evidence of what you're typing?
If you're that concerned with pesticides you can always grow your own vegetables. You most certainly don't want to eat animals if you're concerned with ingesting pesticides. The pesticides accumulate at an exponential rate inside the body tissues of animals that are fed crops treated with pesticides.
@Madasin ! Yeah, there are lots of plant foods with vitamin K. You don't have to eat kale if you don't like it.
I know I've been critical of y'all in the past but I like the new format. I like Dr G Sitting down and not bouncing around. I like the clear citations in the video for following up. Good job!
I pay attention to content rather than whether someone is sitting or not.
@@cheezheadz3928 same but it was so distracting
I remember an old study that tried to identify why vegetarians in India had adequate B12 where as when they moved to England, they developed B12 deficiencies. They found that the insect infestations in stored grains in India, even though they were sifted out for the most part, were enough to provide adequate B12. The refined, preserved grains free of insect infestation in England weren’t.
@DaRKsOUL I store my grains well here in the US but still get bugs in them and usually throw them out at that point.
DaRKsOUL you might also be deficient in b12 if you are chronically stressed or sick.
I remember the study too👍, at the time I used it against vegetarians. Now it reminds me to take my B12😘
Indian vegetarians have to be informed about that issue (B12). Is this done? Otherwise, I see dramatic consequences for public health, child development etc. there.
That's free protein too
Dr Greger and the Team at nutritionfacts.org are to be congratulated on teasing out this puzzle! Personally I take a combo supplement formulated (and tested) to reduce Homocysteine (Vit B12, B6, B2, Zinc and Tri-methyl Glycine) - this is simply too important a health issue to leave to chance! Keep up the good work Dr Greger!
Steve Wright Which brand do you take?
@@rhondamiles2099 Hi Rhonda, good question! First I would only trust this to a reputable good quality supplement company (this is not one to cut corners on...)! Here in the UK I'm using 'H Factors' by Higher Nature. In the USA there is 'Homocysteine Modulators' by Solgar. Note it's possible to have a Homocysteine blood test to check you are driving H down to 6 or less - also note - going Whole Food Plant Based (WFPB) diet naturally reduces H levels and supplementation should then drive H to very low (i.e. healthy) levels. Lastly - the book 'the H Factor' by Patrick Holford provides an excellent (and readable) Homocysteine walk through. Hopefully some points of interest here!
You're the best Doctor.
Wow, just wow! Thanks Dr. Greger for everything you do for the plant-eating community! B12 is maybe the most important factor for a successful plant-based lifestyle!
Can you please do another video on the current research on autoimmune desease and diet?
Whew! So easily fixed by B12, thanks for that info.
Thank you for your persistence is finding out the research and putting it into layman's terms so we can understand how to improve our health. Kudos!
I read in some book that methylcobalamin is the best B12 to take because cyanocobalamin is synthetic. I see in your How Not to Die book that cyanocobalamin is mentioned as the best one to take. Which one should I take? And are there any studies backing up either one as the best?
I use Deva fast dissolve sublingual B-12. It's hard to not end up swallowing a significant amount. I have to tuck it way back on the right side of that divider thingamagig (lingual frenulum) on the bottom of the tongue.
Honestly I had no idea Leonardo Da Vinci was a vegetarian (or vegan?)! Learn something new everyday! 😂😂
Very well put points with B12! Really the only supplement I use personally!
Well, Vitamin d?
@@dominicmutzhas6002 Do you know what is the sun right?
@@Maurisawer do you know how long you need to expose to sunlight in order to get adequate amount of vitamin d3 a day right?
@@xxx9686 Yes I know, my endocrinologist said (15 minutes under the sun in no pick hours for light skin, mine is light so, 45 minutes to one hour to 1 hour for darker ones) . My Endocrinologist is Marco Fiore, search him, has a web, is a very good guy (not even vegan or vegetarian just in case, yep, I asked him.)
@@xxx9686 And I hope you know right? Please, info from Books from Endocrinology, Dermatology or Dietetics, Nature's Scientific Magazine, Science, Lancet, Oxford, etc. I do not really want to read comments about (hours and hours of sun, because that is not science, is bs and conspiracy theories, not facts). I hope you know the recommended time of sun exposure
Thank you for this invaluable info!
What B12 support should we take ? I have been taking Garden of life spray for over a year now.
I took a multivitamin with 800% of RDI of B12 and my B12 levels were still to low. Now I’m taking 40000 % of RDI by doctor’s orders. Not sure if my levels are any better now. I’m running a lot and sweating frequently that also plays a big part in the amount you should take.
You may be one of those for whom B12 isn't absorbed well in your gut. I'm surprised your doctor didn't talk about taking drops that you keep under your tongue. This bypasses your gut in getting the absorption you need. There's also B12 injections, more popular in Europe and Australia than in the US.
So, instead of eating meat which is the natural source of B12, you are relying on artificial supplementation and even after taking a bunch of it, and your levels are still low.
And your solution is to increase even more the artificial supplement. Very smart of you.
@Steven L. Because the majority of meat eaters don't eat enough good meat or organ meat. People eat a modern mixed up diet, with junk food and some meat every now and then.
@Steven L. Including B12-fortified animals.
In the middle of september I will know if the higher dose is enough. Then it’s been 3 months since I started on the higher dose. The reason why my doctor didn’t suggest something else is that my b12 was low. But not too low.
Why does B12 deficiency (and hence higher homocysteine) leads to more strokes, but not more heart attacks in vegetarians? Is there some study that explains it?
I had the same question. This is what I found, it's easy to read. familydoctor.org/high-homocysteine-level-how-it-affects-your-blood-vessels/
Great series! I love the methodology and the way you present study excerpts
There was a study published in 2017 stating that vitamin b12 increased the risk of lung cancer. I've been taking b12 for a year and I'm concerned now
I have been plant based more 41 years. No supplements
No deficiencies.
@@herbbowler2461 So are vegans lying about the supplements. Is it a scam?
@@mroctober3657
Yes i know that a lot of vegans are talking B12 also a lot of people are taking calcium, protein and multi vitamins and minerals. Ask yourself who benefits from these supplements.?? I know people that are very healthy from eating real food with no supplements at all. Like myself. I eliminated all dairy and meat for many years. No B12 or any other supplements.
41 years without any deficiencies or health problems.
So yes. B12 is a scam. B12 is produced by bacteria in a healthy gut. It is not absorbed when taken by mouth.
I have been doing natural health and nutrition consulting for more than 30 years. The only people i have seen with a B12 problem were consuming the most B12 rich foods.
Meat and especially
Pasteurized dairy that destroy friendly bacteria. I was raised a around people on a plant or plant based based diet. They were far healthier than most people today. They ate real food. They never even heard of B12.
So again. Yes it is a scam !!!
@@herbbowler2461 Thanks.
@@mroctober3657
You are wellcome.
I enjoy sharing with others.
Well5 that was fun
Thank you so much
B-12 deficiency definitely is a problem in vegetarians, particularly in countries like India. It is believed that low serum B-12 is contributing to the epidemic of insulin resistance in India, as a result, due to lack of prenatal exposure to B-12.
Great video! I saw this months ago in one of his webinars :)
You should check out his webinars if you're interested in seeing his latest videos before they're published!
Thank you Doc and team
So how much B12 supplement should we vegans be taking per week?
You should watch his previous B-12 videos: ruclips.net/video/ZLwPACAhEW8/видео.html NOTE: He might have some revised recommendations in the future.
You can find his latest vitamin recommendations on his website. Search for "nutritionfacts optimum nutrition recommendations".
It's 50mcg a day, or 2000 a week, cyanocobalamin.
i personally take 1 B12 shot every 6 months. It’s 1000-1500 mcg Hydroxocobalaminacetate (Depot B12) #stephylabor my levels are fine
@@Nerdtritionists This is the route I go. Though mine is 2500. I just have to remember to take it once each weekend.
nutritionfacts.org/topics/vitamin-b12/ His advice is in this link
Thank you so much for this video!
Take your B12
Whats the best to use and how much 😮😮help
Look at his older B12 videos he gives this info. I recall off the top of my head.
Thanks Dr. Greger, I take according to your recommendation 2500mcg B12 in one sublingual tablet once a week, it's dirt cheap and vegan. From "21st Century"
nutritionfacts.org/topics/vitamin-b12/ just a heads up he's updated his advice to 2000mg a week 😊
@@hebbbby is this weight independent? My wife weighs 60% of my weight, I'm 6"4 and have a normal 22 BMI, would I not need more than her?
@@ooo789456123 I have no idea I'm afraid, I just follow Dr Greger's recommendations. He doesn't mention anything about weight only age. Tbh I've never heard B12 be mentioned in proportion to weight so my guess would be that the dosage is independent of weight.
@@hebbbby That's a silly thing to think. Why would it be independent of weight? It is not. You guys have to keep in mind that these doses are all *averages*. That means, in general, a bigger person will naturally need more than a much smaller one, but on average, they'll both need 2000mcg/week. (By the way, it's mcg, not mg -- mg is 1000 times more than mcg...) I.e. a much taller person might need 2500mcg, while a much smaller one might only need 1500mcg, which would give an average of 2000mcg.
@@Melomathics How patronising! Could you point me in the direction of an article or something where it says weight should be considered? In my comment I said I did not know but I was guessing. I am not a scientist. Where can I see this?
I do love you, dr. Greger xxx
I wish this same Dr. Greger emphasized supplementing B12 for lacto-ovo-vegetarians when he did those tours about veggie diet curing disease back in 2011-12. I've been told that chonic B12 deficiency led to a major auto immune disease.
Of course it can lead to it but it takes years before the deficiency shows advanced problems. Most don't develop B-12 deficiency even if they don't supplement, I haven't eaten meat for years without supplements and I've never been low on B-12...but this is anectodal! It's safer to take a supplement of B-12/eat fortified,like doctors recommend.
I appreciate your animated delivery to engage us. Thank you.
After hearing his stylish English pronounciation , me as a Tamilan mindvoice " yov, ennaya solla vara " meaning what r u coming to say ... Finally he concluded thst vegetarian need to take vitamin b12 properly ..
Are you a vegan/vegetarian?
@@nocompulsioninlove2148 vegetarian by learnt behavior bt wish to become non vegetarian if anyone be with me to teach slowly as i got to know b12 is there plenty in animal meat...
@@karthiknarayaswamy7906 at least you fiquired it out!
There are many people born with the disability to absorb Cuanocobalmin form of Vitamin B-12,
Methlyated forms of it are usually suggested if you have an MTHFR gene.
Strange that as apparently Cyanocobolamin coverts to methylcobolamin in the blood, not saying you're wrong BTW
i personally take Hydroxocobalaminacetate (It’s a Depot B12) 1 Shot lasts 6 months. (once u ve reached a good level) #stephylabor
I was deficient in B12 before going vegan but didn’t find out until my doctor wanted to test me because I’d gone vegan that year.
At least your doctors bias against vegans got you a test done lol,funny how you were low before even being vegan and now they are concerned about your vitamin levels
William Hartman Yeah she checked my B12 and ferritin. I think I’d been vegan about 6 months by then. I didn’t have any symptoms of anemia at all so I’m glad we caught it before it got the that point. I’m within the normal range for ferritin but on the lower end of the range.
How did you find out if you were deficient in b12 during your non vegan days only if your doctors tested for it after you went vegan. It is not like you have hba1c for b12.
LET ME GUESS. BEFORE. TURNING VEGAN YOU WERE CONSUMING A LARGE AMOUNT OF PASTEURIZED DAIRY.
@@williamhartman9
If turning vegan was with a lot of whole raw plant food , the B12 problems would have been corrected.
So that's what caused my stroke!!!
Well every time I take a B12 supplement I get very anxious and blood pressure goes really high, it's a big stimulant for me. So what is the best alternative for me? Every supplement I see the B12 level is really high.
Food that's supplemented
Have you tried injecting it?
Or tried different types of b12? (eg. Methylcobalamin vs Cyanocobalamin)
Multivitamin has small amounts.
Which type did you take? And have you tried a sublingual spray in tiny dosis? o
@@adiohead I only tried Methylcobalamin.
So important! Thank you!
Didn't they still drink from wells in DaVinci's days I heard well water can contain B12?
they don't actually now if DaVinci had b12 difiency, it's just a guess
Eelke Aptroot - as with many other things, B-12 absorption reduces with age. DaVinci was 67 when he died. And he may have drunk more wine and beer than water. Or his well water may have been purer than average. Those B-12 making bacteria do need some organic material to live on.
BTW it's "da Vinci". "da" means "from" in italian, "Vinci" was his hometown
@@broddr Interesting point, apparently alcohol blocks B12 absorption in the gut, regardless of diet.
😁The mystery has been solved. Great series!
What mystery?
seems pretty easy to go to the original paper and control for B12 supplementation, no?
Is it possible to re-contact all test subject, see how much B12 they have, and see if the higher stroke rates indeed occur in low-B12 vegetarians?
His suggested diet cannot provide essential vitamin B12 but he doesn't recognize this as a failure of the diet to comprehend human evolution and the role of diet. Convenient blinders.
Great series!
B12 for the win! 🌱
Can someone take too much of B12? I eat very little chicken and fish. So I wouldn't call myself a vegetarian however I still don't eat too much. Would I need to take b12 And how much?
But, how many mcg of B12, daily, weekly????
So would gel cap be equally as good as the sub lingual? Just want to get this right as it seems very important ..thanks all.
Thank you for the information!
The reason why organic food does not have vitamine B12 additives in the European Union (which included the UK until recently) has a very simple reason. Only substances from organic food origin can be added to food that is labeled "organic" (or typically "bio") according to EU food laws. That excludes artificailly produced vitamins in organic products. As long as there is no B12 available that has been produced in sufficient quantities in compliance with EU's legal requirements for organic products, it will be impossible to find vegan organic food products in the EU that has added B12. However there seems to be light at the end of the tunnel: Some time ago it was discovered that symbiotic microorganisms that produce B12 live in the Couch Grass plant, especially in the roots (A plant that is very common in Europe and a horror for every gardener.). Although the yield was not yet sufficient to cure patients with a B12 deficit, future breeds could bring further successes, which then also might enable the biological production of vitamin B12. There have been historic reports that in the past Couch Grass roots have been used by poor people to be used as vegatibles or dried and milled into flour, blended with regular flour to bake cheap bread. That might have helped those people to avoid serious B12 deficiancy.
👍 #BoycottMeat and all other animal products and exploitation.
@yO5h 5trOy Glucose is the main source of fuel for our cells.
@yO5h 5trOy Our bodies run on glucose. Why do you think athletes consume sugar all the time?
@yO5h 5trOy Do some research. en.wikipedia.org/wiki/Glucose www.sciencedirect.com/topics/medicine-and-dentistry/glucose
@yO5h 5trOy 🤣
@yO5h 5trOy Thanks for the laugh
Excellent
Well I'm almost 2 years in the plant base diet. I took B12 for the first 6 months then it's been hard for me to buy it. I think I'm going to ask my mom or dad if they can buy it for me. I been keep the course of the videos and began to worry about my health so definitely I need the B12 in my life!!!
I think the cyanocobalamin may cause vasoconstriction if taken in excess.
I'm not sure why we should care about what you think.
@@Melomathics because if you don't you might care about it the hard way.
@@mithrandir491 Ignore my comment, sorry, I was in a bad mood when I wrote it.
I KNEW IT THE WHOLE TIIIIIIIIIIME.
Thank you for your hard work and dedication!
If you’re going to take B12 supplements make sure you take ones with Methylcobalamin which is a metabolically active coenzyme form of B12. This way you bypass the conversion requirement that would be needed if you were to take it in cyanocobalamin form. Look for brands that mention Methyl or Biologically Active B12 on front or back of packaging.
From NutritionFacts.org: 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.
Can you link a citation where it says methylcobalamin is better?
Surprisingly, I was listening to your Vitamin B-12 playlist (in the background) when this video's notification arrived. 😎
Thanks for your great advice! I was wondering : I take some vitamin B complex (all types of vitamin B). Is it useless compared to an only vitamin B12 supplement? Is vitamin B12 only needed?
Yes, as b vitamin complex often won't have b12 in adequate amounts- check out his videos for b12 recommendations.
@@jessicakyle6855 you look gorgeous let's have a vegan date
@@fredswolen894 I’m a lesbian I’m afraid.
@@jessicakyle6855 how dare you assume my gender?!
@@fredswolen894 the name and the profile pic kinda gave it away….
Thank you so much for your work and love for us.
Ahh, this was nice 😊 Thank you Dr.Greger
Thanks very much NF team for this excellent series.
One question: If I take a b12 supplement of 200 mg, it is ok to take it once a week?
2000mcg cyanocobalamin once per week is his suggestion. That's only 2mg but the vitamin is water soluble so over dosing is difficult
@@brandonswan9247 ok tysm, I think is very high dose haha
How about 5 mthf??
How about choline, betaine and other methylation components doc? Most bad vegans have none in their diet
One of the best sources of betaine is... wheat. academic.oup.com/ajcn/article/80/3/539/4690529
On the other hand, choline is indeed challenging for vegans (veganhealth.org/choline/). It looks easy enough to reach 300mg per day with a whole plant based diet, but reaching 500mg looks difficult. I'd love a video about choline in a vegan diet. His only videos about choline show the link between increased choline consumption and cancer growth.
me english isn.t good. i am spanish. very interesting. thanks
some of these videos have subtitles en Espanol
If humans are supposed to be vegetarians how did our ancestors get their B12 since there was no fortified foods? They must have died early from stroke? Then meat must have been part of their diet along with their intake of whole foods like fruits and vegetable to counter the negative effects of saturated fats.
our ancestors got their B12, from eatng a bit of soil from their fruits and veg. also, they walked and slept on soil and dirt, which contained vit b12.
@@yt-qg8ui For sure🙂...
I love you!
Would it work to add B12 to fertilizer so have it absorbed in to plants again?
Probably not. Might help if it was in the water supply.
But just take a supplement instead to be sure.
adiohead oh for sure I will take it. I was just thinking how we could get it back into the food they way it once was.
@@asloan193 I think B12 was/is 'on' plants (contained in bacteria) , rather than 'in' plants. Plants have no reason to absorb or store B12. We need to produce a chemical to bind to it and transport it into the bloodstream in order to absorb it efficiently. Plants don't do this.
There is b12 in soil. It is not absorbed by plants.
@@asloan193 Even primates need animal foods or its own feces for B12, so it makes no sense that humans would get enough from plants, having the bigger brains. veganhealth.org/vitamin-b12-and-nonhuman-animals/
?? My vegan milk is fortified with B12 and I live in the UK.
Same
It is probably not organic.
@@chrisgartenn you do realize anything that is in plants grown for vegan milks will also be in plants grown for cattle feed and so will be in cow's milk, right?
@@purikurix So?
We are vegans (my partner and I) and are pretty responsible with our B12 supplementation, I have them on my desk at work so that I can remember and my partner has his ones at home next to his keys so he can remember before leaving the house. Our supplements are the fast dissolve ones of methylcobalamin 2500mcg, I take one 3times a week. Got my blood results last week, my B12 was 312 pmol/L (the scale goes from 170 - 600) and now thinking about taking it 4 times a week, I would like to get a slightly higher result next time, but I mean my current B12levels are pretty good :)
ok, at the end, how much vit d should we tale? it never was mentioned in the video, suggesting it will be said in a later video, but never did XD.
This video is about stroke risk not B12 in general. Go watch his B12 video on NF.
Very responsible and honest video that doesn’t sugarcoat Veganism as a perfect diet for longevity.
Why wasn't caffeine studied? Drinking a cup of coffee or tea can raise the BP temporarily. So have some tea and go out in the hot sun and work in the yard because one feels full of energy and is so healthy they can work endlessly and what could happen?? A hemorrhagic stroke? And where does exercise fit in the picture? Too much? Too little? And straining due to constipation and sex, for that matter?
I tried to live a whole-foods plant based diet for years, but I didn't know quite how to do it. All I knew was I was terrified of getting heart disease and was willing to do whatever it took to beat the odds. However, I also stopped eating refined grains which is where you find a lot of the fortified foods. Most days, I would eat a big bowl of oatmeal made with old fashioned rolled oats, flax seeds, berries, and maybe a bit of almond milk, and then fast until dinner time. Sometimes I would snack on an assortment of raw veggies throughout the day, but rarely ate anything other than that.
Since following the whole-foods plant based approach, I developed a host of digestive issues; GERD, Eosinophilic Esophagitis; for which I ended up taking a PPI for the foreseeable future. I also found out much later that I most likely had the MTHFR gene mutation (gene results pending) and didn't even think to take a B12 supplement. What do all these things have in common? A severe lack of B12 uptake. I wasn't consuming fortified foods, the PPIs were decreasing HCL and intrinsic factor in my stomach so the small amount of B12 I consuming did absolutely nothing, and with a potential MTHFR gene, I have an even WORSE propensity for B12 deficiency!
So, after developing a host of very uncomfortable symptoms, I started eating meat again and cut out grains. Over time, the inflammation in my stomach subsided, I got off the PPIs, and my GERD eventually resolved. I began eating grass fed butter, free range organic eggs, and quality meats. I also began taking high amounts of bioactive B12 and a methylated B complex. My healing isn't over, I still have a long way to go... but I finally feel like I'm on the right track.
Thank you Dr Greger. When I started a whole plant-based diet a year ago I was concerned about the stroke risk problem. - you have put that to rest. Of course I take daily sub-lingual B12, along with D3 mouth spray - in New Zealand we get methyl cobalamine, same as UK.Not the superior cyanocobalamine you have in the US. What is up with that? Is it like in Sweden where the authorities freaked out on ground linseed due to the trace cyanide? Cyanophobia maybe?
Who says cyanocobalamin is superior?
@@jimmytrust8136 Dr Greger in his previous 'B12' video.
Methylcobalamin is fine. It's just cyanocobalamin is better researched. But they are both equally bioavailable.
Wait...if vegans lack/need B12 and can’t obtain it through normal diet without supplements/fortified foods, then doesn’t that say animal products should be consumed?
Mike H. Nope. Cow eats B12 or is given B12 supplements, human eats cow - that would be using cow flesh as a supplement. B12 is produce by bacteria found in grasses and surface water.
Shaali Jones but humans cannot produce b12...
Mike H. Cows don’t produce B12 either. And, modern meat production methods require that the animals be fed B12 as a supplement. Humans and cows store B12 in their muscles. Eat a cow for second hand supplementation or eat the supplement directly. Or, go drink some pond water and ingest the bacteria directly.
Cobalt is essential for mitochondria to function.
Also, your body needs to make intrinsic factor to be able to absorb it in your ilium.
B12 is made by bacteria.
Good morning
Conclusion...MEAT is necessary, but maybe 3x per month like blue zones people..and to prevent gut bacteria composition not to produce TMAO...Supplement with B12 not the answer...it shows that meat is necessary...
Sure, if your modern source of meat had B12 supplements.
Methylcobalamin or cyanocobalamin!?!?!?
If you are a vegetarian and especially vegan remember to take B12 as a supplement
Finally!
Marmite😋🌱
Not enough !
@@ponnamy Ok!! But if I also have fortified plant milks and yoghurts daily, would that be enough?
@@carrie6743 Better option is to take a vitamin B12 supplement. Fortified food is an unreliable source of vitamin B12. Better safe than sorry !
@@ponnamy Thank you😊
Finally...
For people 10 years or older, just add 285 ml of low fat/ fat free milk everyday and 2 pieces of salmon (90-100 grams each) per week and you will be able to get all the vitamin B12 you need without consuming any further animal products or supplements. Pregnant and lactating women will need more Vitamin B12 though.
ehm there are fortified plant-based milks, nutrional yeast many more healtier, sustenible and cruelty-free than escretion of cow and salmon
whoa, this series nearly did something to my arteries!!
but thank goodness it's the old b-12.... all plant munchers must take it,, period!
Yayyy!!!! Love this!!!! :)
Где русские субтитры. Ска
💜
Why discuss study subjects that eat dairy, high saturated fat, oils, lots of salt and worst of all, eggs?? Don't we need to be discussing an Okinawan centenarian, vegan 7th Day or Essylstyn diet to set a bullet proof goal? We already know these tested diets sans the known vegan saboteurs get the lowest rates of heart disease and stroke and are curative. Although not 100% vegan the Okinawans were only 6% fat, ate no eggs and precious little oil, but they did eat an evolved diet that did included some B12 from the fish etc. I wouldn't eat a fish and don't recommend it, but the point is that so many vegetarians really are eating a rich Western diet even without the flesh, and many vegans are not eating healthy either and neglect the B12. How are we going to supplement B12 in a whole plant food diet unless each individual does it intentionally...as they should? So, that's the mystery, B12? I just can't believe we are discussing a diet that conceivably contains so many harmful choices normally. Let's look at whole plant foods. If we deviate (and it takes precious little), we know why there is a problem and what the gold standard should be to correct it. B12 supplementation is a given!!
Okinawa is not an example of plant-based eating despite being depicted as people who barely eat meat. There are several examples:
From a USDA Foreign Agricultural Report we learn: “Annual average consumption of luncheon meat per person in the prefecture [of Okinawa] is about 14 cans (340 g per can)/year. It is even more impressive when you learn that Okinawa, with only 1.1 percent of the total Japanese population, is responsible for over 90 percent of the total luncheon meat consumption in Japan. The local menu using luncheon meat ranges widely from stir-fried vegetables to rice balls. ‘SPAM omusubi’ is particularly popular.” (SPAM is pork meat).
the Department of Community Health, Tokyo Metropolitan Institute of Gerontology, Japan published a paper which examined the relationship of nutritional status to further life expectancy and health status in the Japanese elderly. It was based on three epidemiological studies. In the first, nutrient intakes in ninety-four Japanese centenarians investigated between 1972 and 1973 showed a higher proportion of animal protein to total proteins than in contemporary average Japanese. The second demonstrated that high intakes of milk(!) and fats and oils had favorable effects on ten-year survivorship in 422 urban residents aged sixty-nine to seventy-one. The survivors revealed a longitudinal increase in intakes of animal foods such as eggs, milk, fish and meat over the ten years. In the third study, nutrient intakes were compared between a sample from Okinawa Prefecture where life expectancies at birth and sixty-five were the longest in Japan, and a sample from Akita Prefecture where the life expectancies were much shorter. It found that the proportion of energy from proteins and fats were significantly higher in the former than in the latter.
According to the paper, “The food intake pattern in Okinawa has been different from that in other regions of Japan. The people there have never been influenced by Buddhism. Hence, there has been no taboo regarding eating habits. Eating meat was not stigmatized, and consumption of pork and goat was historically high... The intake of meat was higher in Okinawa… On the other hand, the intake of fish was lower… Intake of NaCl was lower… Deep colored vegetables were taken more in Okinawa… These characteristics of dietary status are thought to be among the crucial factors which convey longevity and good health to the elderly in Okinawa Prefecture. . . Unexpectedly, we did not find any vegetarians among the centenarians.”'
Okinawa Convention & Visitors Bureau
states:
For about 450 years from 1429, Okinawa was an independent kingdom known as the Ryukyu Kingdom. Many royal events and ceremonies, such as banquets were held at the Shurijo Castle and other locations in the kingdom. In these official gatherings, the cooks at the royal court introduced various types of dishes, cooking techniques, and methods, which, over time, developed into the court cuisine. Later, the court cuisine spread among the upper-class families, and after the abolition of the Ryukyu Kingdom and establishment of Okinawa Prefecture, to commoners from the Meiji era onward (1912~). At the same time, the cuisine developed further. Such historical background makes it difficult to separate and classify court cuisine and commoners’ cuisine.
The “Tundabun” is a significant part of serving classic court cuisine .*The dishes included “Hana-ika” (flower-shaped squid), “Minudaru” (steamed pork in black sesame sauce), “Kamaboko” fishcake with mustard greens, “Gunbomachi” (burdock root wrapped in roasted pork), “Kutinpura” (small tempura), deep-fried “Tanmu” (Taimo potatoes), “Shishi Kamaboko” fishcake, “Hanbin” fishcake, “Urachiki Chinuku” (fishcake stuffed mushrooms), “Konbu Maki” (fish wrapped in kelp), “Suchiki” (salt-preserved pork), and “Biragaramachi” (fishcake with miso wrapped in green onion),* among others.
www.visitokinawa.jp/about-okinawa/food-culture
Pork cuisine and the meat eating culture :
In Okinawa, they have sayings such as, ‘Eat the entire pig and leave nothing, and ‘You can eat every part of a pig apart from its oink’. In other words, a feature of pork cuisine is the clever use of all the beast, including the pig’s legs and feet, ears, the skin of the face, heart, kidneys, lungs and other
organs. When Sasamori Gisuke, who was born in Aomori Prefecture, visited Okinawa in the twenty-sixth year of the Meiji era, he was full of praise, saying:
‘They say one sort of pig is enough to produce dozens of
different marvellous dishes. The delicacy of the pork cuisine here would be enough to shame into silence Westerners who
eat meat as their main dish’.
apjcn.nhri.org.tw/server/apjcn/10/2/159.pdf
Yay! Finally got the solution.
How did a vegetarian during the Renaissance have B12 deficiency? I thought the consensus about B12 deficiency eating plant-based was pesticides and modern hygiene.
Alcohol blocks the absorption, and if the water source he relied on was very pure.....
Consensus of who? Even primates need to eat animal foods or its feces to get it in the wild, so why simply water would do the job for people who have bigger brains and needs? veganhealth.org/vitamin-b12-and-nonhuman-animals/
Or, just eat a proper diet.
Vegetarianism is SO natural!
We live in very sterilised times.
Did you know that the majority of B12 supplements are used in animal agriculture?
God I love Marmite!