The 411 on B12

I am asked frequently about supplements - please note the danger of supplements in general (Scandalous Supplements). SPOILER: there is literally NO governmental regulation of ANY dietary supplements in the USA!

None of this delicious summer food contains B12

When we eat a plant based whole foods diet (fruits, vegetables, nuts, beans, seeds, and whole grains!), it's reassuring and awesome to know that intakes of ALMOST ALL vitamins and minerals are higher than those of people eating processed and animal foods. In fact, for most micronutrients (vitamins and minerals), everybody is getting plenty. One deficiency that is widespread in the USA and beyond is...take a guess...fiber! Read more about fiber here: FABULOUS FIBER!

One SPECIAL BONUS about fiber is that many of phytochemicals (antioxidants, etc.) found in the plant foods that we love are BOUND TO FIBER. This fact makes smoothies a better choice than juicing (discarding the pulp is like throwing away nutritional treasure!).

BUT BESIDES FIBER, WE ALL NEED A RELIABLE SOURCE OF VITAMIN B12. It is recommended that all Americans ages 50+ take a B12 supplement, and if you follow a plant based diet, YOU also ought to be taking some B12!

So...the focus of this post...B12!

The good news is that you don't need a B12 injection. There are several details you must carefully check. The following results are based on the best available research on vitamin B12.

USP is the most important thing...please don't just look for Nature Made...please LOOK FOR USP verified.

1. Choose CYANOCOBALAMIN (rather than methylcobalamin)
2. Choose a supplement with a USP seal (United States Pharmacopoeia) - Refer back to Scandalous Supplements.
3. Choose sublingual (this is a dissolving tablet...so that the B12 gets into your bloodstream, rather than your harsh intestine, from where it is more difficult to absorb)
4. Serving size may vary (usually between 500-5000mcg, micrograms); any of these doses are actually fine.

Now, how to take it!

1. Initially, take above supplement daily for 1-2 weeks, to kick start your body's stores. This has been shown to be equally as effective as a B12 injection!
2. Let tablet dissolve under your tongue, rather than chewing and swallowing into digestive system.
3. Henceforth, your weekly intake should total 2000 mcg (3000 would also be ok!). Yes, just once a week!

4. For those over 65 years old, 1000 mcg/day is recommended (link).

This is the only supplement I recommend for everybody! This is all my family takes. One exception is Creatine, which I need to post, but is a bit more complicated and individual. I'll try to get to this soon. If you are interested, leave a comment! This will give me the motivation to get it done!

Here are a bunch of nutritionfacts.org videos about B12.

I love this Victory for Vegetables sign at Disney, but vegetables today don't contain B12.

By the way, Disney World has chocolate tofu "ice cream", vegan cheese vegetable pizza (for a treat!), and of course chips and guacamole in Epcot! Mostly...we pack food for the day, but my awesome hubby scoped out some fun options for us! He is great at finding awesome food wherever in the world we go! Remember to ask for "non-dairy" versions since they didn't seem to use the word vegan at Disney, or list such items (vegan options) on menus.

Scandalous Supplements -- What you NEED to know!

This is one of the MOST IMPORTANT messages I want to share with everyone I can!

WHAT are dietary supplements?

ANYTHING that isn't considered a FOOD or a DRUG! This includes a surprising number of in-between items such as protein powders, energy drinks, certain oils (like flaxseed oil), and of course vitamins, minerals, and herbal remedies.

WHY is this important?

In 1994, the FDA's responsibility to regulate dietary supplements was TAKEN AWAY with the Dietary Supplement Health and Education Act (DSHEA).

This law still stands. So, the FDA (or any governmental agency or law) does NOT exert any control over the manufacture of supplements as long as they make no claims about preventing, treating, or curing any disease. There is NO FDA approval system!

A manufacturer does NOT need to PROVE a dietary supplement is SAFE or EFFECTIVE before marketing it!

WHO can make and sell supplements?

Any company may promote its supplement as helping any human process to work normally -- "Supports a healthy brain!"

Be entertained and ASTONISHED with this clip from the movie Bigger, Stronger, Faster ...see how to make your own supplement company :)

HOW did the sales of dietary supplements change since DSHEA of 1994?

Look how it SKYROCKETED!

Trends in Global Nutrition Industry since 1994

WHAT about SAFETY?!

Here is another alarming trend that the following visual communicates well! These bars represent 1000s of reports of adverse reactions to dietary supplements*. Until 2006, companies weren't even required to report complaints about (even deaths from!) their products!  Earlier this year (2012), the FDA found that up to 70% of companies STILL aren't reporting problems customers have had with their supplements the way they should be, even after they've received warning letters! (Wikipedia and FDA's conclusions from many laboratory inspections)

*I was unable to obtain such data after 2000.

Adverse Reactions to Dietary Supplements from
National Poison Control Centers and  FDA, 1994-2000

WHAT about EFFECTIVENESS of a dietary supplement?

Not a lot to say here, but there is an important answer. A manufacturer does NOT EVER need to PROVE a dietary supplement is EFFECTIVE at doing what it claims!

WHAT can YOU DO?

Buy US Pharmacopeia (USP) Verified Supplements! (USP Supplements)

Look for this seal on Dietary Supplement Labels!

USP is a nearly 200-year-old, scientific, nonprofit organization that sets standards to ensure quality, strength, safety, purity, and potency of dietary supplements in order to PROTECT PUBLIC HEALTH WORLDWIDE! It's been around since before the FDA! It's made up of a team of more than 800 VOLUNTEER experts!

WHAT about cost?

DO NOT trust the PRICE as a measure/predictor of safety or effectiveness of a product!

USP-labeled supplements are generally less expensive than non-approved supplements, so choosing USP is a win/win situation for your health AND your pocket book!

Costco Members: Costco sells lots of USP supplements, and for a much better value than anywhere I have found -- hooray!!

Consumerl Lab is a website/company whose mission is to identify the best quality health and nutritional products through independent testing. It tests many, many different supplement brands for similiar characteristics as described above for USP. You must pay for an annual membership.

Big name brands are generally safer -- it is harder for complications, complaints, etc to slip through the cracks with such mass production.
Avoid buying anything labeled as a dietary supplement at small, health food stores, or especially ONLINE!

KEY NOTES!

• If a product is labeled as a dietary supplement, TAKE CAUTION!
• IMPURITY and CONTAMINATION in supplements are major risks!
• You want to know that what is in the bottle is SAFE and also includes NO MORE or LESS than what is stated on the bottle!
• Supplements boasting to help with a particular condition are a) BREAKING the law, and b) may be including in their product an unlisted prescription DRUG, or other contaminants, such as lead or mercury.
• READ the scientific research regarding effectiveness of a dietary supplement, apart from what you find on a label or on a company's website.

Reliable Resources for Dietary Supplements

Wikipedia's Notes on Dietary Supplements

Dietary Supplement Health and Education Act (DSHEA)

FDA 101: Dietary Supplements

NIH's Office of Dietary Supplements -- they have a section with Dietary Supplement Fact Sheets

NIH's National Center for Complementary and Alternative Medicine -- they have a section called Using Dietary Supplements Wisely

COMING SOON: which supplements (B12, etc.) and which brands do we use in my home, as well as how often/much, AND RELIABLE sources of health and nutrition information (and where NOT to look for info!)