B12 in Traditional Plant Foods is Higher Than You Think
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- Опубликовано: 26 май 2023
- The science on B12 in plants surprised me so much that I was forced to make a video out of it! Let's look at nori, kombucha, lesser known drinks, African bean balls, analogs, and more but keep supplementing!!!
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Recirculation 6-12 months: journals.sagepub.com/doi/pdf/...
"B12 can be met by a varied diet containing non-animal B12 food sources."
www.tandfonline.com/doi/abs/1...
Spirulina Analogs:
pubmed.ncbi.nlm.nih.gov/10552...
Jack Norris, RD B12 Analogs Page:
veganhealth.org/vitamin-b12/v...
Liquid Chromatography Quote:
www.ncbi.nlm.nih.gov/pmc/arti...
Sea Buckthorn:
www.sciencedirect.com/science...
German Study on Sea Buckthorn, Couch Grass, etc.:
www.repo.uni-hannover.de/bits...
Couch Grass Eaten:
pfaf.org/user/Plant.aspx?Lati...
Polish Study on Parsley Juice, Sea Buckthorn:
www.mdpi.com/2076-3417/11/8/3601
Sauerkraut Variability:
www.jstage.jst.go.jp/article/...
Sauerkraut B12 Increased by Propionate Bacteria:
sci-hub.st/pubs.acs.o...
B12 Producing Lactobacillus: www.ncbi.nlm.nih.gov/pmc/arti...
Jakarta Tempeh B12:
pubmed.ncbi.nlm.nih.gov/2380647/
Fermented Korean Foods:
www.koreamed.org/SearchBasic....
Korean Centenarians 30% of B12 from Plant Origin:
www.hindawi.com/journals/cggr...
Alkaline Fermented Foods with B12:
www.frontiersin.org/files/Art...
Dawadawa / Fermented Locust Bean B12:
cgspace.cgiar.org/bitstream/h...
Ontjom B12 Claim:
www.ncbi.nlm.nih.gov/pmc/arti...
Most Tea No B12:
pubmed.ncbi.nlm.nih.gov/15895...
Kombucha High B12 Study:
ifst.onlinelibrary.wiley.com/...
Fermented Rice Drink Lactobacillus Produces B12:
annalsmicrobiology.biomedcent...
Palm Wine B12:
www.ncbi.nlm.nih.gov/pmc/arti...
Date Sap (Not Syrup) B12 and Blood Cell Count:
www.semanticscholar.org/paper...
Some Date Varieties Contain B12:
www.sciencedirect.com/science...
Nori Study 1 - Contains Bioactive B12:
www.mdpi.com/2072-6643/6/5/1861
Nori Study 2 - Young Vegans:
www.jstage.jst.go.jp/article/...
Nori Study 3 - Nori Vegans vs Supplemented Vegans:
pubmed.ncbi.nlm.nih.gov/25651...
Shiitake B12 Content:
www.jstage.jst.go.jp/article/...
Some Analogs Support MMUT Function in Vitro:
www.ncbi.nlm.nih.gov/pmc/arti...
Succinyl CoA:
lpi.oregonstate.edu/book/expo...
B12 Bread: www.sciencedirect.com/science...
Hydroponic Plants Absorb B12:
pubmed.ncbi.nlm.nih.gov/23578...
Intro/Outro Song: Sedução Momentânea by Roulet:
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DO NOT USE THIS INFORMATION TO STOP SUPPLEMENTING! I was hesitant to share this information because it could lead some on-the-fence supplementers to stop supplementing in favor of more risky foods. DON'T PLZ!!
Also, one small mistake I made was conflating date palm sap with date syrup. Palm sap is used to make palm wine which is a B12 good contender since palm wine was traditionally consumed very widely across Africa as well as Asia and the Pacific Islands. Due to it's ubiquity I would consider this food worth investigating by taking more samples and doing a Methylmalonic Acid human study. Basic info: en.wikipedia.org/wiki/Palm_wine
you're being too cautious. as though anyone wanted to stop supplementing because of your information.
Well, we can also get B12 from that stored in our lower intestines if we licked our butts like all other animals, but(t)... most of us would continue supplementing there too!
You did the opposite for me-really making me think about this nutrient-thanks
My whole lawn is couch grass.
one of the ones that I feel was overlooked in the video is barley and wheatgrasses - grasses actually are a pretty good source of b12 - because that's where the cows eat it - due to the soil microbes. I think you should have a part 2 of b12 sources - because there's actually a surprising number of sources you missed in this video!
Also missed was our own body's potential to be a bioreactor with producing our own B12 via the gut - through the microbiome! What if when we touch soil - that stays on our hands and we absorb it in our skin? What if doing a bit of gardening in nutrient rich soil gives us some dose of b12? So much left to explore - this video didn't even cover or scratch the surface on.
I am Polish and it makes me happy every time you cite a Polish study. Somehow, I never thought that so many significant studies could come out from here on nutrition :o
If B12 is synthesised by bacteria, it makes sense fermented food/drinks and algae (salty bacteria friendly environment) have it. Sterilised/pasteurised sauerkraut doesn't have the chance to have the same bacteria factory.
Mushrooms likely get B12 in a similar way to cows: they feed on remains of plants/dirt 😜
Cows produce B12 with their own bacteria in their intestine.
The B12 status of lacto-vegetarian in India, and their micro nutrient status in general, are quite bad. Sure, they might not reach the severe defiency causing neurological damage threshold, but their status is sub-optimal
@@aroundandround Oh dayum i really didn't know that, was always kinda led to believe by most of the global peer reviewed studies we have nowadays that about 70% of the worlds collective human population has either a form of sever lactose malabsorption condition or complete intolerance to it in altogether.
But who know they might be all lying, better just stick to sucking the milk out of other mammalian species running around everywhere that actually makes complete sense,doesn't it?
Hmm I saw a brand of Chlorella that's fermented to soften the cell walls as it maintains insulation from air to prevent oxidation of internals (compared to 'cracking') so perhaps it will have more b12 produced as a result 🤷
@@aroundandround Because you get B12 from milk and eggs, of course. I was a lactovegetarian with no B12 problems for 42 years as well. But milk would not have existed as a food for humans during evolution.
@@GS-xj4st They probably eat too much refined junk foods. Or not enough food period.
My personal hypothesis is that a few hundred years ago we had a much more diverse gut micro biome and consumed MUCH more fiber, and I’m guessing we actually had species living in our guts that provided us with invivo B12 and at some point we lost those microbes.
Yes, that's what I've been commenting all over this section. There is evidence:
See the article "Getting B12 on a Raw Vegan Diet? It’s Not Impossible! New Perspective on the Dogma." Relevant excerpt:
"A study published in the science journal Nature called “Vitamin B12 synthesis by human small intestinal bacteria” found that intestinal vitamin B12 was more available to people living in tropical India than living in a Western country (England).
The study emphasizes that the small intestine, where B12 is absorbed, does actually contain a significant microbial community capable of producing the vitamin - but this healthy microbiome condition is “more extensive” in non-westerner individuals living in tropical India, than when the same people live in a Western country (England).
This finding are backed up by anecdotal evidence from people that are long-term fruit-based vegans that their B12 levels are in a healthy range, without supplementations.
“… It is possible that in India, these individuals have a bacterial flora in the small intestine which provides a significant proportion of their daily requirements of vitamin B12, but when they move to a more protected environment, the bacterial flora reverts to that characteristic of subjects living in western countries with little or no resident flora in the upper small bowel3, the individuals lose their endogenous source of vitamin B12 and therefore become more prone to develop overt vitamin B12 deficiency.” (Albert et al., 1980)"
Did you have a gut feeling that this could be the case?
We really don't know. maybe we ate a bit of animal products back then which provided b12. Maybe we got it from dirt prior to modern sanitation. But the truth is we don't know exactly.
Evolutionary changes tend to take thousands if not tens of thousands of years not decades or even hundreds of years. I think the so-called micro-evolution that we are seeing is forced or engineered by biowarfare scientists who are employed by people that are at war with all of humanity.
In Romania there's a fermented liquid called borș (not to be confused with the Ukrainian borscht, it's different though the etymology is similar), which is normally used to make sour soup (ciorbă) but it's also consumed as a drink. It consists of water, wheat bran or barley bran, hominy and huște (the resulting mix of ingredients from previous fermentation), also thyme and lovage. The resulting liquid after fermentation is packed with a lot of vitamins and is traditionally very popular as a natural remedy in cases of fatigue, loss of appetite and weakness, or is simply added in various Romanian dishes as an ingredient. More recently it began to be commercialised as a health food and one brand claims it contains 29,15 μg of B12 per 500 ml (more than eleven times the recommended dose). I believe this should be researched more, but it is kind of common knowledge among Romanians that borș is a good remedy for anemia. Additional nutritional information that this band claims: per 500ml - Vitamin D 10,5μg (210%), Magnesium 146,5mg (39%), B6 0,31mg (22%), B3 3,165mg (20%), also B5 and calcium in signifiant amounts.
How interesting!
@@MissJemimaPuddleduck +1
Wow, wish i had this near me
All people care about protein and B12 but people forget about fiber 😢
Facts!
Fiber is 1000% unnecessary. Eat meat. Drink water. #MeatHeals #Carnivore
😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭😭
I'll take a schitt in honorof those without enough fiber!!!!!! 💪🏽
@@mikean7074 nonsense. Ask any Carnivore and they will tell you the REALITY of the situation. Fiber is unnecessary at best. Inflammatory and harmful at worse.
95% of Westerners are deficient in fiber but BROOTEIN and B12 important because it makes plant based diets sound awful and makes meat sound essential. (Yeah the fiber deficiency is based on Americans, but safe to say vast majority of the West has gone down the same nasty path as USA)
this video couldn't've come at a better time. I was creating a b12 in foods database - and already used the previous video to help out - so I'm really glad we got a whole video on it. I learned so much. I'm adding this video to the database list - which is on my personal website on the 'articles' page.
So much extra shit you have to do to be a vegan
no - I actually did add this video and lived up to my word. What're you talking?@@KevinSamuelsKid
I actually eat sea buckthorn a lot, did not know it had B12. My absolute favorite berry.
I need to try it! I have never had it!
My mom makes jam from them but I find the berries too tart to enjoy raw. I know they also have lots of vitamin C so they're quite healthy.
I love everything sea buckthorn, even my shampoo is sea buckthorn! Try some jam or juice Mic
Smoothie recipe: frozen sea buckthorn, carrots, oranges, cúrcuma root, black pepper, flax seeds = orange goodness
@@MictheVegan It has become widely available in recent years. At least here in Finland, you can get it in most larger grocery stores. If it really contains B12 at those amounts shown in your video, that would make it possible to kick the B12 supplement.
I’ve been learning Korean cooking and fermenting. From what I understand traditional methods sometimes use pottery called onggi. The onggi is porous inside and a glazed outside. The idea I’m getting is that possibly a culture remains retained in the porous material of the fermenting jar itself. I’ve been wondering if the jars were instrumental as well as the plant products fermented in them.
Yes, I read that about some fermented tea, as well, that it could be the old, wooden vessels helping with B12 creation.
I'm a chemist not a biologist but in the literature we've previously seen a reaction that could not be replicated outside of one lab. It turns out that lab's glassware was old and scratched and there was a chromium compound inside the scratches which was catalysing the reaction 😂 So taking this information from chemistry I would say yes it's probably quite likely!
@@carinaekstrom1 I think this is so true!!!!
@@veganryori That’s great! Thank you for mentioning this! That is amazing and totally makes sense. Page 111-112 of The Korean Vegan Cookbook (Joanne Lee Molinaro) are interesting, and show how the grandmother believed there was a carry over of sorts, possibly interpreted as spiritual, but possibly a starter/byung in the brine or onggi.
Also, I saw something in a tutorial explaining Korean Fermentation Jars/Onggi, that explains not to wash them harshly and there would be a better ferment over time. It all makes sense that the traditional methods might have encouraged bacterial growth fundamental to fermentation, B12 and other resulting compounds.
Koreans have extremely high levels of digestive cancers because of the high amount of nitrates In kimchi (Korean fermented plants).
Only person I've ever known in real life to have a B12 deficiency was a nonvegan who ate loads of animal flesh.
ironic aint it
And personally the only person I know who had a b12 deficiency was a 8 year vegan, eating >90% whole food (no fry, oil, dressing etc). He believed that his natural diet would make his gut able to produce b12. We encouraged him to take a test. Bloodtest was ok because of the high likelihood of false negatives. Urinary test, more specific and precise, revealed he had the highest deficiency ever recorded: 3 times the threshold at which irreversible neurological damage start to appear. He took a cure ok B12 and have been supplementing ever since
I know a vegan who got b12 deficiency recently. He'd never supplemented . Turns out it was cancer.
actually same - I have a family member low in b12 - and they said they didn't want to go vegan 'because it's unhealthy' nad meat has 'all the nutrients you need' only for them to suffer from health issues like vitamin deficiencies and me not to when I went the vegan way. Ironic isn't it?
@@GS-xj4st our bodies do produce b12 in the gut - but in the wrong place. He didn't really think about the science much did he?
This makes sense at last. I always wondered why plants' wouldn't contain B12, if the soil did...
They all have B12. All plant foods. When they say "there is not reliable source for vegans" they assume, quite stupidly (but likely calculatedly), that vegans would only eat one plant food for B12. But we eat all plant foods. So we don't need to have a single source, we have all the sources!
@@FathomlessJoyYou might have a point there.
@@HazardousHumorHQ Thanks. They have tested plants. All of them have traces of B12. Nature has been doing this a LOT longer than man.
Thank you for being vegan!!!!!
@@HazardousHumorHQ All plant b12 sources are analogues, not cobalamin. The bioavailability is so low.
As an organic gardener vegan, I've often wondered what role washing fruit and veggies play in B12 intake. Are there any studies (or is there a way) to test garden soil for B12 generating bacteria or B12 directly. Could you supplement soil with probiotics to boost B12 generating bacteria? Or could I use a GC to measure (at least differentially) different soils like industrial ag soil vs. forest vs. grassland vs. garden soils. Wondering also if B12 markers in soil are an analog to soil health - might make sense. Sounds like a great PhD thesis project. Great geek out subject - thanks for posting Mic!
I love the work you do Mic!! Take it easy and stay safe ❤
I dont.. this fker is trying to act like he hasnt been shilling b12 supplements to people, even tho all this i formation has been available for decades, and the only science that backs up animal ag claims is sponsored by animal ag 😂
When my paternal grandmother (born about 1895) became an elderly widow, my uncle who owned a pharmacy several towns away, used to come to the family's farm to sit with her over the weekend. Something happened concerning his business and he was not able to come for about a month. He called but my grandmother seemed ok over the phone. Neighbors, however, became concerned on the road because they usually saw her come out to get the mail and the daily paper or just sit on her porch. One of them called my uncle who came immediately after he was told that. My grandmother was inside her home having eaten everything she had canned in canning jars, all the peanut butter in the house, and ate all the pickles and the drank all the pickle juice. She was fine health wise, but she was suffering from dementia. She spent the next ten years living with my aunt. What is said in this video about canning and pickle juice helps me understand how my grandmother could be ok after a month of eating only those kinds of foods. We lived in Pennsylvania and my grandmother was in Georgia. So when we found out what happened, we were horrified. But everything worked out ok in the end.
Great B12 story.
mic, you were so instrumental to me going vegan. i was in it for health at first and your videos and study presentations really swayed me. i’m in in for the animals now that the “meat goggles” came off. but all in all, thank you so much for what you do! vegan is the way!
Pescetarians did the best in the Adventist health study two .
Luckily, oysters are vegan , so if you want to follow the healthiest vegan diet , it should probably contain some bivalves.
Um, oysters are ostrovegan, but not true vegan. You’re killing an animal, not a plant…
he got me to be vegan too. Him and unnatural vegan.
@@FreshGreenMoss Wow oysters are vegan now? How interesting.
@JJ_21Ace Sure.
Since there is no moral difference between bivalves and plants , it would be arbitrary to favour one over the other.
Vegans allow themselves to eat plants because they don't have a brain and so can't mind. The same is true for bivalves.
The definition still states ' animals ' , but it needs updating to ' conscious beings ' if it wants to be logically consistent.
Unfortunately, many vegans would rather stagnate on the old dogma rather than engage in the living philosophy .
Hopefully, we'll get it updated one day , but probably not far a while.
Engagement with this movement's philosophy has waned considerably in recent years.
Even though I'm part polish - I barely remember if at all pickled parsley juice. I guess I'd got to go back to the polish cookbooks I have - which I knew were invaluable. When I ask why I read these cookbooks - well now we know why! I would love to open up a vegan polish restaurant and serve it - I bet a vegan polish restaurant would be delightful! It would be crazy is pickled parsley juice becomes a new trend due to this video - I'd love to see it in stores. I like picked food.
the polish are extremely ahead in terms of plant-based agriculture. They developed drip irrigation systems for israel. I'm not surprised about their advances in fermentation. I'm half polish - so I know the importance of plant-based food for that side of my family. It was my grandparents on that side that got me in a vegan direction - they had the best tomatoes - people would come from other states to pick. Their lettuce rows were impeccable - they knew so much about farming! I learned a lot to go towards vertical farming from the principles they outlined!
Thanks for making this lovely video
Very interesting, thanks. And good that you stressed the point of not abandoning supplements or measured-fortified foods, at least at this point.
Now I almost never eat out, but when I did my favourite cuisine was Udupi/Udipi, a famous cuisine of southern India the most well known foods of which are idli (steamed dumpling of rice and split skinless black bean, urad dal, ground and the batter fermented) and dosa, a pancake of a similar batter (also the thicker pancake, uttappam/oothappam, same batter). Idli and dosa (particularly masala dosa, rolled around a potato filling) are hugely popular across the country, and there are variations from other southern states like pessarattu using green moong/mung instead of urad. Would be great to know of B12 in these. Dr. Wiliam Li said in a video that even if fermented foods are cooked the broken bits of bacteria are beneficial: or so I understood, analogous to the dangers of endotoxins, harmful products of bacteria in meat which were destroyed by cooking yet (their toxin) remaining dangerous.
In my own traditional Indian cuisine, Sindhi, we have carrots pickled in vinegar with tiny bits of garlic. I can't stand it, or the smell of people eating it 😀 but it was popular with older generations. Cauliflower and turnips can be somewhat similarly pickled, I think adding jaggery and black onion seeds: not so bad though I'm not into pickles. In Punjab dark purplish carrots, Lahori gajjar, can be similarly pickled like our Sindhi carrots though minus garlic I think. Khameeri roti is a fermented flatbread from Punjab and other places. Tibetan rice wine, chhaang, is seen as we have a considerable population of Tibetans in exile, an entire generation born and raised here. Then there's toddy/taadi (palm wine from different speciesof palms) in various parts of the country.
Well thanks again; indeed the subject is interesting or even, as you say, fascinating. As usual the notification of this video met my eyes something like first thing in the morning but for once I delayed watching as the live inauguration of our new parliament building, indeed impressive, was on. A historic occasion.😊
So you said that mushrooms potentially contained B12 and that ferments had B12 maybe too. I put this together and fermented mushrooms. Potentially, maybe, sometime I might just have B12 rich fermented mushrooms!!! Wish me luck!
Rhetorical question: Mushrooms aren't plants, so how do you justify eating them ?
By that same logic , you can now eat bivalves.
Natural source of b12 sorted. Zinc and omegas, too. You're welcome.
@@FreshGreenMoss actually no - bivalves are animals - mushrooms aren't. Veganism is a non-animal diet - so you don't make sense. You know what else is high in zinc? Pumpkin seeds. Omegas? Chia. B12? Duckweed. Ok your argument's rendered moot to the relief of all the vegan minds out there.
best of luck! I would go with chanterelles - the polish study said are high in b12 and I love eating them so much - they're so fluffy - imagine when they're fermented how nice it'll taste :) Maybe it'll have a little crisp to it.
@@FreshGreenMossMushrooms are not sentient. Eating and using non-sentient life is vegan.
This was an amazingly informative video. Very satisfied. Thank you.
Very cool! Thanks for the video.
Thank you Mic!
I enjoyed this. Thank u for the studies on b12
Loved the video bro . 🙏💚💚🙏
I know this is kinda bad but, all I can think of is now I have a great (snarky) reply to when dieticians state, “B12 is only found in animal foods.” In eating disorder treatment, I’m always coming up against dieticians who are clearly biased against plant based diets, but refuse to acknowledge it. They’re always saying things about how an omni diet is superior because protein/calcium/iron/B12. Well, now I can come back at them with this! Haha!
Appreciate the research.
I love you man! Thanks for all your videos. 👊🤟💚😊
Yes, this is very interesting to me, especially when you hear about long term vegans who never took B12. That would be a hit and miss with the largest odds being a miss, so yes, take those B12 supplements, please!
That is fascinating. Still going to supplement. But glad that some rigid anti-supplement all-pro-natural plant-based eaters will have more options to get B12
Bivalves are Vegan , so we already have a delicious option for b12
@@FreshGreenMoss there is no consensus that they are vegan, they are animals with organs 😖 On the beach I often see them move digging into the sand
Not only that but I once happened onto the section about B12 in the Merck medical manual that stated it stays in our systems (we can recycle it) for months.
Years.
I think the arguments for vegan foods not having B12 has always been silly. Like, it was and is today prolifically found in water, which we know we were drinking. And we were even getting it through this route with primitive sanitation like boiling and beer brewing. It's only very recently that B12 in our water supply has been removed due to chlorination and filtration.
We literally make it in our mouths, our teeth, our throats, and stomachs. Where are all these masses of vegans dropping dead from B12 deficiency??
Looking forward to the followup of this video!
That hydroponic lettuce with enough b12 in two lettuce leaves is awesome
Remember, i told you before that the parsley recipe you mentioned uses the parsley root, not the leaf.
Good to know!
This is so interesting! Now the big question: why the heck we don't consume all these B12-rich plant foods? How to make it available for regular people?
B12 control protocol...
1. Sobriety
2. Citrus, salts/iodine, some bacteria/soil...coastal grasses/aquatics & meadow mushrooms.
3. Sun/Sleep, Sprints...
That pretty much, covers it...
Low sugar cereal has plenty of B12. I eat cornflakes with soya drink which is also fortified with B12
Dark mushrooms are a great source of vitamin B12.
Ive been vegan for 4 yrs and was vegetarian for 23 yrs before that.
Its not only about not wanting to eat meat or consuming dairy. It goes far, much further & deeper than that.
For me its totally part of my life eating as healthily possible as i can.
Wow that is so cool!
I've been waiting for a doctor to talk about this. I researched this years ago and i have a pubmed study which gives many vegan sources of b12. I was curious why no one talked about it. At least eat a fully balanced whole food plant based diet, and supplement on top as insurance.
Thanks for sharing this awesome & informative video Mic. Yes we shouldn't stop supplementing.Always enjoy your video's.
Wow thats incredible, I stroll every weekend on a coastal path that it's packed with sea buckthorn.. I did hear you could make a lovely sorbet with that, i would love to try it
I updated most post below that has the information regarding sargassum seaweed and Vitamin B12.
Big secret in most countries.
Only occurs when in WARM climates (so the bacteria on the surface grows well)
Sure? Your post below hasn't much info - only 4 lines.
Vitamin B12 is made by certain bacterias. I don't expect to find it in any seaweed. The cobalamin found in spirulina and others is an analogue.
@@paloma_a - the bacteria grow on the surface, and excrete B12 which absorbs into it. It is active B12 which might be converted to pseudo B12 if dried in the sun. The best way to dry it would be to wash it - with distilled water, and perhaps a little lemon juice, keeping the ph low to stabilize it, and dry it in a windy place out of direct sunlight. If dried as such, it should retain it's active b12 quite well actually. Note that for seaweed, at least sargassum seaweed, the bacteria likes warm temperatures, and collected say south of Jamaica would be loaded with B12 according to data I've read.
@@jeffg4686 Which bacteria is it? Is it naturally included with the seaweed? Is it easy to get from any country in the world?
*Thanks for the vid. One for the algorithm*
If I remember right( from 39 years ago when I first went Vegan and read about B12) Cobalt is also necessary to utilise the B12 bacteria, so I think Natural Water is the best source of B12 cos spring, lake etc water will have minerals like Cobalt as well as the B12 bacteria. Obviously if using a natural water source for B12 it would have to be tested for B12 and quantity in the water, interestingly the first Vegan pioneers of the 40’s were healthy and that was before B12 had been discovered. Some had babies, who grew up healthily. 🌻🌎✊🏽
I eat _relatively_ healthy ceral with soy milk, also oats with nutritional yeast. It may not ne a competely natural source, but all of those ate fortified with b12, and that's only half of one meal for me in the morning.
We are living in Kenya right now and so funny you mentioned palm wine... that stuff is nice, if we were drinkers I'm sure we would frequent that but it's only good on the coast. This was a super cool video. I want to try fermenting beans now
Can you settle an argument for me? Many of my friends claim crops are organic in Kenya. I say it's debatable. This same argument happens in Jamaica, where I've lived, and people assume everything is organic by default, but most small farmers rely on cheap chemicals to ensure a profitable harvest.
Sure, it's not organic. Exceptionally rare to be so@@waitaminute2015
I wonder if traditional Belgian lager has B12. There are still a few breweries that do the old way of brewing using wild yeast, where the vats are open topped for a while and the ventilators in the roof are left open at night for wild yeast to enter and do it’s natural thing.
Interesting! I grew up vegetarian, and having a diverse range of South Indian cuisine (lots of fermented dishes), with enough servings of fruit and vegetables. Fast food was not a thing for me until I moved to Canada and now Europe. I went vegan 3 years ago. I have done blood tests over the last 5 years, once a year and I'm always very high (close to the maximum in the healthy range) of B12. I have supplemented with a multi vitamin maybe 2 months (never consistently) in these years. I guess I must have met it with my diet.
Although I will consistently check my levels and keep supplementing! Just an anecdote of my experience, not meant to dissuade anyone from supplementing, as I understand B12 deficiency is a serious health risk.
Thanks!
ok I haven't finished your video yet, but plant based b12 is probably an irregular amount, depending on soil etc. you could probably eat 50% or so the b12 from plants, but then you would still need to supplement! but this is good to know.
Finally!! Thank you for this video. One question I always have as I do eat seaweed (mostly nori, or dulse) to get my iodine…is there a recommended time gap between supplementing with B12 and eating seaweed so that analogues don’t deplete your status? Or..should you supplement with a higher dose to offset the analogues? Currently I supplement 2000 mcg 1x week.
In short, as people have been saying for decades without mainstream research (common sense), grow your own food or purchase organic from as local as possible if you can. Overly commercialized anything is not anywhere near as healthy for you and is missing droves of important bacteria and other extremely important makeups to help your body thrive. Eat the rainbow in abundance and take high quality trustworthy supplements if necessary based on bloodwork, etc. This goes for all lifestyles/diets. Cheers
I live in Ghana and I use Dawadawa as a spice. It ads a great meaty flawour. B12 suplements are kinda tricky to find and very expensive. If more studies were done on b12 in our local fermented foods (I wonder if kenkey, banku and millet porridge would have b12) that would really relieve me. At this point I can't recommend vegan diet to be consumed in Ghana as its just too big of a risk to run into b12 deficiency.
Very interesting!
@MicTheVegan I have eaten Marmite and Vegemite (Spread for toast in many commonwealth countries) and being vegan for a decade, and veggie for more than double that time without any vitamin supplementation, and have consistently had really high levels of B12 when tested. I have this toast spread almost every other day, and some nutritional yeast. Not sure how much this plays into my high levels.
As someone who's worked in a lab setting for 30 years, it's nice to hear HPLC get a shoutout!
Cool
seriously one of the best videos you've made so far and among the best for timing. Instant like - thank you.
I experimented with tempeh wrappers. I got higher omega3 when using kombu and higher b12 when i use duckweeds. The ones i wrapped in nori serves as vegan “fish” since i blended my beans then mix in my culture. It tastes better than the real fish in my opinion.
That sounds disgusting.
@@granddaddyofthemall6320 it’s quite tasty actually. You gotta try before u judge
So interesting!
holy cow. Maybe I should restart brewing Kombucha!
What is the best type of vegan B12 supplement? Any particular brand/price recommendations?
5:34 is this like drinking pickle juice - of parsley - like we do with pickles? Does pickle juice from fermented cucumbers have b12 if saurkraut juice doesn't? The study said pickles are inconsistent.
I remember cough grass now - they grew lawns with that until they realized it's not that good for lawns - taking up too much water and not being resilient enough. So they hybridized it to create franken grasses for lawns that're really hard to uproot and destroy the soil and are extremely invasive and intense. Couch grass was back in the day - like the 90s. Glad to see it's edible - I ate it as a kid by munching on it - until my parents told me to stop. I feel I was in the right - and this video proved it to me! I was getting my nutritional value - ok?
yayyyyyyyy good video
I love how you are so passionate about research. Inspiring to watch
Thanks for starting this video the way you did. Even non-vegans are surprisingly likely to be deficient in B12 (which takes the teeth out of the only nutritional argument they sort of had against us). We should absolutely be supplementing B12.
In western countries, non vegan are very NOT likely to be b12 defiencient. The population which are equally suceptible to be b12 deficient regardless of diet are : elder people (due to decline in intestinal absorption), pregnant/lactating women (because how much the body need) and poor people (more than half of the world population) because their diet is just not rich and diverse enough
Once we accept that bivalves are vegan, then all of these nutritional arguments will be over, and we can focus on ethics.
@@FreshGreenMoss correct.
West Africa coming in clutch with the b12 tip. Represent.🎉😂❤😊
Thanks
So we’re going with b12 analogues r real? so we could become b12 deficient consuming too much spirulina or non-dried nori or mushrooms since they occupy b12 receptors? If true then having more b12 wouldn’t work bc receptors stay blocked, for how long? So much more confused now
Very interesting stuff! Thank you. It would be nice if we could specifically purchase B-12 producing bacteria/microbes to do our own home fermentation. And I'm fascinated by the alkaline fermentation--haven't heard of it before. It looked like miso was on that list? Course I'm familiar with miso, but didn't realize it was one of the foods that increased its alkalinity rather than acidity.
My favorite B12 go to's is mushrooms & nootch. I still supplement as tingly fingers and toes is freaky.
There are currently no evidences that mushroom-based b12 improve the B12 status in plant based dieter. As such, it cannot be considered a safe source (from the Vegan Society), especially for children and elderly.
If you want to experiment with yourself, as you are likely not an infant, lactating/pregnant women or elderly, you can do regular urinary methylmalonic acid test (MMA) and find out when you'll become (likely) deficient. It can take anywhere from few month to more than 10 years. Note that blood test are not reliable as they can give false negatives quite easily.
In my case I was a runner in 1981 and became vegan, I was not well informed about B12 i ended up living 4 months a 7,500 ft and started getting the worst pain in my Trapezius{shoulder} and a guy got me on Spruralina plankton (worst crap ever) but less problems, later i was advised as a vegan to supplement B12. I became a Vegan again in 2013 had same pain, took B12 it went away. I stopped taking it recently and had most pain there ever took several B12 and now one a day and its going away. When you exercise heavily like i do you need more of it.
I have a book about Barley Grass that says it has B12.
Can you share the name of the book please?
Hey Mic, Thank you for your insightful content. I have been following you for a long time. I just had a quick question. Where do herbivores like Cows and all other giants get their B12 from?
Evolution wise, they got it from bacteria in their gut. But due to increasing soil depletion and sterilization in modern, giant agribusiness farming practices (and/or too much grain feed and enough enough grass grazing), cows/cattle are lately having more and more B-12 and/or cobalt, put into their feed, because they are more and more deficient in B12.
@@justinw1765 Interesting Information Justin! Thank you!
So is Kombucha a viable form of B12? If so that would be huge since that seems like a super easy thing to incoprate into diet and you can make it at home.
Interesting video.
My lawn is couch grass. I'm not eating my garden clippings to get my vitamins!
Palmyra Blossom Nectar by Sugavida according to the nutritional information contains B vitamins including B12.
The Korean centenarian home made fermented foods had higher B12 because they added fish paste to it, lol. The Korean centenarian men take in about 269 mg cholesterol each day from foods so we know where the majority of the real B12 came from.
Good spot.
Not all fermented foods are made from fish paste.
Thats wild have they figured out how much of it we absorb?
I would be really interested to see some results on homemade sourdough where bacteria work for weeks or months
That would be one more reason to eat sourdough. So delicious.
Wheat doesn't have that much cobalt. When I searched on Google I found that caraway seeds and whole grain sorghum have more cobalt than other seeds. My hunch is that adding these to the starter or dough could make the bacterium produce more b12.
I think most health conscious folks will agree that the Ulta processed foods that we are offered in our grocery stores are nutrient deficient. We as a species need to get back to making food at home and teaching our young exactly how to do it for their health. Our modern world has made life easy and simple as well as potentially deadly.
💚💚💚
I will definitely not stop supplementing but its cool to know all these foods contain b12! I wonder about b12 a lot and how our early ancestors got enough of it.
From meat….
@Severine Buyse some of our early ancestors didn't eat tons of meat as it was hard to hunt regularly. There are studies showing that a good portion of foods eaten were things that were gathered rather than hunted. So some b12 did come from meat but it may not have been enough. Surely some came from other plant sources like in the video which is why I mentioned that in my comment. My comment wasn't really a question but something I've always thought about and was somewhat answered in the video.
Not high enough, don't forget to supplement.
I think the reason why dates have that much b12 since we usually don't wash dates before munching on them!!
I would like to know if its in normal fruits and veggies. I don't have access to the things in this video.
Can you find a cereal that's fortified?
If you have had chronic blood loss and poor hemoglobin, would you recommend an iron and B12 supplement?
I would recommend more blood.
Theoretical Land! Not the same as Toyland! Do not get them confused! This was riveting viewing, Mic, as there is still so much confusion about B12 and how humans have gotten this nutrient at various times in human history. Thanks for doing all this research, and thanks for posting!
Isnt chlorella very high in b12?
Not as much b12 as spirulina BUT if the b12 analogues thing is true, then chlorella better for b12…I’m very confused about whether b12 analogues r fake news or real, have u heard anything convincing?
Whats a good b12 supplement to take?
There are several form of active b12. The cheapest and safest (most studied and best storage condition) is cyanocobalamin. You'll need to take either:
- 10-25microgram per day
- 2000mcg/week
- 5000mcg/2 weeks
If you take other form (hydroxocobalamin, methylcobalamin etc) take at least 1000mcg/day
In my opinion the best supplement is a daily multivitamin, which also provide vitamin D and iodine, both nutrient are rare in normal and vegan diet (but more in vegan diet). I've been taking VEG1 daily multi for more than 4 years now, it's 40$ per year, you won't find cheaper. There are likely a lot of vegan multivitamin with the same content as VEG1
I’ve been hearing recently that that cyanocobolomin is toxic? Namely from this guy Gary Brecka that my husband likes to listen to. And that methylcobolomin is better because it’s natural? But Dr Greger says both are fine but that cyanocobolomin is better? I’m just confused, could anyone give their input on this?
How bioavailable is it?
What are your thoughts on cyanocobalamin vs methylcobalamin? Dr. Greger seems to have been flip-flopping on it a bit.
Yes, I would love a video about it !
red meat - the best source of bioavailable B12
Were these studies about active B12 or non active but its doesnt say
I have to ask people because Ive heard so many conflicting reports: Is it better to take one 500-1000mg suppliment per day or multiple lower doses per day? I have heard that the body only processess up to 5mg per some ever-shifting time period.
What is the most accurate take?
A study on vegans found that even 50 micrograms per day was enough to stop deficiency. It seems like any level of daily supplementation on the market would work but I guess a bit higher is safer for the rare person who doesn't absorb as much or whatever.
@@MictheVegan awesome. I will stick to that and just say 250mg tablets will be good because tbh a lot of foods I eat are fortified with B12 so I should be ok.
i have to say this: end goal of health is to get b12 naturally from food and food preparation.
to someday we humans never do any supplements or fortifying.
everything we do have to go towards that goal. health comes first.
We have a solution. Bivalves are Vegan.
@@FreshGreenMoss do not think you are serious, but probably not very intelligent.
and definitely not vegan.
we used to get b12 from drinking river water