Reddit mentions of 21st Century B 12 2500 mcg Sublingual Tablets, 110 Count

A B12 and vitamin D3 supplemented whole foods plant based diet is the healthiest diet for humans. We aren't suppose to consume dietary cholesterol, as it raises our LDL cholesterol levels and puts us at risk for atherosclerosis. Only herbivorous animals can develop atherosclerosis.


Whole-foods tend to be much more nutrient dense and have fiber and antioxidants (incredibly important nutrients for your intestinal and arterial health) whereas no animal products do. You can get every single nutrient you need from a vegan diet.


Main things you should be concerned with:

• Eat enough dark leafy greens. Buy a lot of kale, collard greens, spinach, broccoli, etc. This is how you will get the majority of your calcium (dairy doesn't actually give you calcium so you should be eating greens anyways)
  
  
  
• For your omega 3 fatty acids, you will want to consume 2 tablespoons of flax seeds or chia seeds daily, and limit your consumption of omega 6 fats from refined vegetable oils (safflower oil, olive oil, etc) you don't have to worry about your ALA to DHA conversion rate, as it will naturally buffer as you eat more and more plant based. When you are approaching 50-60 years old, your conversion rate will start to decrease, so I recommend 250 mg daily of pollutant free (yeast- or algae-derived) long-chain omega-3’s (EPA/DHA) supplements, but you don't have to worry about that for a while probably ;) good to keep in mind.
  
  
  
• Center the bulk of your diet around legumes (black beans, kidney beans, lentils, etc) and whole grains (brown rice, quinoa, etc) this will ensure your wallet and body are happy. Legumes are incredibly healthy for you, and in population studies are the most highly correlated with longevity. You will get the majority of your carbs, fiber, and minerals from these two food groups. I recommend Ezekiel whole grain low-sodium bread for a good whole grain bread that is quite delicious.
  
  
  
• Eat berries everyday. If you can't afford them that's okay, but seriously consider investing in being able to consume a few cups of berries everday. You will get a shit load of vitamins and antioxidants from them.
  
  
  
• Fill in the rest of your diet with any vegetables and fruits you like, I for example love orange sweet potatoes and corn. Medjool dates and bananas are a delicious snack, especially with some peanut butter (watch those omega 6s tho)
  
  
  As for supplements:
  
  
  
• Take 250mcg of cyanocobalamin daily or 2500mcg a week. Here's 110 weeks worth of B12 for $8.54 on Amazon.
  
  
  
• Take 2000IUs of plant-based vitamin D3 everyday. Here is two months worth of D3 supplements for $9.87 on Amazon.
  
  
  If you have anymore questions let me know, happy to answer anything you're curious about. A vegan diet is good for any stage of life, for any form of athleticism, and isn't hard to gain/lose weight with.

This is becoming a regular gish gallop of folks moving from one point to the next.

B12 is actually present in animal products like milk, so vegetarians are still in the clear.

As for vegans, they get their B12 the same way you likely get your iodine and flouride, through fortification. In this case of common cereals, milk substitutes and foods like nutritional yeast.

If someone doesn't want to go through the relative work of consuming a B12 fortified food a couple times a day, a single pill once a week provides more than enough synthetically derived B12 at a cost of ~$2.60 a year. This perfectly safe and water soluble vitamin is already a supplement that is recommended to the general population after age 60, as a significant portion of the population doesn't recycle B12 as efficiently in their digestive tract when they get older.

• Fun side note, given the high prevalence of factory farmed meat in developed countries today, most factory farm animals need to be supplemented with B12 as well. Either through one or two injections during development or added to their feed. So most meat eaters are supplementing B12 already anyhow, they just do it through the vastly more expensive and less efficient pathway of an animal digestive tract.