(Part 2) Reddit mentions: The best vitamin b12 supplements

Take an advice from me, save your time, do not mental hospitalize your self. First.. 60% of those who take antidepressants attempt suicide and around 39% did suicide .. after giving me antidepressants i attempted suicide 4 times by hanging, once lost oxygen.

I broke up with my love of my life 1 year ago and it's still going strong, the depression is still severe but i'm with hope now. and the reason i don't kill my self is the thought about what i will miss in the future and i may be even will be back to my loved one once i reach the happy goal. because if you are not happy, do not get a girlfriend or anyone, because they won't make you happy, you maybe don't know it, you may think "i love her but", but actually it's because you think it will make you happy. happiness comes from inside, when you're whole, and complete, truly happy then you can can everything you want, and you'll be at peace also without it.

anyways... the hospitalization opened a new eyesight for me, i started studying medicine first of all through the book The Ultra Mind Solution by mark hyman. Functional medicine. and then started studying biology, chemistry, physics and plan to be a functional medicine doctor my self right now because of all of the information i have and it looks fun.

Buy this book from amazon and start reading, you don't must to study biology, chemistry. i just decided just to understand every small part and understand the entire system and it was interesting as well.

I may be more depressed on porn, yeah it's true, but i work now on more important stuff, stuff that make me more depressed than porn.

while reading the book, what u can do now:
Ok so BLOOD TEST! Go make a blood test with a family doctor, including vitamin D, B12, Folate (B9). LDL cholesterol and etc.

now don't listen to the doctors if they tell you that everything is right. check by your self, this is what i did. when i made a blood test, i was surprised to see the results. my vitamin D levels were 13.10 NG/DL (Nano gram per deciliter). and i was like WTF, ofcourse it makes sense that i'm so severely depressed, normal vitamin D levels are around 50-80 NG/DL. 10 and 13 are VERY, VERY! Severe. and people who are severely deficient in this vitamin WILL BE DEPRESSED, NO MATTER IF THEY PRAY, MEDITATE, YOGA, TAKE ANTIDEPRESSANTS, OR STUFF like that as long as you're deficient so it's a myth that you can meditate your way out of NEGATIVE THOUGHTS or bad mood! makes sense?
now it's just 1 vitamin, you have 6 vitamins, A, B (Here u have some more like B6,B9,B12 ETC) , C, D, E, K.
I'm still studying about each vitamin, but for now i know about vitamin D, B12, and some more. but it's always to start at least with 1 vitamin, even vitamin D and B12 and address the deficiency.

Now DO Not think that eating fruits and vegetables will raise your vitamins dramatically if you're severely deficient, first. today we mostly use synthetic fertilizer (soil for plants, fruits, vegetables), which depleted in 89% OF THE MINERALS! Today to get the iron from an apple you ate 50 years ago, you need today to eat 26! so this is why you need supplements, and it will cost money, and if you don't have! find ways to get (i have social disability - getting paid each month - try getting disability from social services) , because first goes your health and then the money in my terms.

And do not buy vitamins again from your local pharmacy. if you're deficient in vitamin D levels, and you'll take Vitamin D2 (the inactive Vitamin D), will not help, you need always to make sure it's Vitamin D3 (Active form in your body which actually works), most of the people sell vitamin D2! which is useless.
You can take 2,000 IU (international units) each day for the rest of your life to maintain healthy vitamin D levels, but if you're severely deficient you have to take 10,000 IU for 6-9 month making blood test each 3 month to check your calcium and vitamin D, why calcium too? coz it uses your calcium or something.. can't give exact explnation but you'll have to supply your self with additional calcium if you'll be deficient, calcium citrate is the best form.

Vitamin B12, my levels were 482.00 PG/ML (also low), normal levels are 600-1100 PG/ML, my own plan is to reach around 1,000 PG/ML.
Which vitamin B12 to take? Methyl-Cobalamin.
do not take Cyano-Cobalamin which is man made synthetic B12 which won't help you.
i personally bought 10,000 MG of B12 methylcobalamin
http://www.amazon.com/gp/product/B00BHU5656?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00 which is yet to be delivered, i ordered not long time ago.

Once you reached 600-1,100 PG/ML of vitamin B12, you may take 1,000 Mcg (micro gram), twice a day. means 1,000 at the morning, at once at the evening (2,000mcg in total a day)

Vitamin D3 10,000 IU best brand is here http://www.amazon.com/gp/product/B002BXV36Y?psc=1&redirect=true&ref_=oh_aui_detailpage_o08_s00

once you reach normal vitamin D levels, start taking 2,000 IU daily all the time to maintain optimal vitamin d levels.

there are also many minerals, magnesium which is very important, if you drink alcohol or caffeine, it depletes magnesium in your body. don't use magnesium oxide (worst form - doesn't absorb it in the guy barely), only taurate, glycinate.. which are excellent (there are some more which r good, they are written in ultra mind solution book)

http://www.amazon.com/UltraMind-Solution-Broken-Healing-Paperback/dp/B00GOH5SJQ/ref=sr_1_1?ie=UTF8&qid=1449507214&sr=8-1&keywords=ultramind+solution

or for free in torrent

https://kat.cr/the-ultramind-solution-eng-cdripahashare-t2231830.html#main

but the problem it's PDF file (the pdf file is not the book it self) + audio files which are the book it self but in audio.. but it will be hard to follow everything on the audio, so after long time of using the book and the audio.. better is the book.. + u'll need the PDF file.. which is not included in the book.. u can find it here

http://drhyman.com/downloads/UltraMindCompanionGuide.pdf

There are more minerals and vitamins, but i don't know how much you can take from each one and need special bloodtest for that... or something like that. so still studying it but starting with filling 1 vitamin to opitmal levels is also good.

now.. you can find more info in the book.. and i still don't know everything coz i'm still studying it. expect you won't find what levels are optimal for other vitamins or minerals in the book expect Vitamin D, which in the book you need 50-80 NG/DL and this doctor likes all of his patients at this level.

What about optimal levels for B12, folate (B9), magnesium, calcium , vitamin K, E, C, all the B'S, A, all the minerals, zinc, manganese and etc.... i yet don't know most of them but you can find it in a google search.

i write in google "optimal vitamin b12 levels pg/ml"
if i want to know .. then i find an article.. for example this http://articles.mercola.com/sites/articles/archive/2014/09/15/vitamin-b12-deficiency-bone-health.aspx

I click CTRL+F in my keyboard.. a search box pops out and i write inside PG/ML and click enter several times until you find the results..

in mercola website i clicked ctrl+F, wrote PG/ML and hit enter 3 times coz there i found my results which i wanted, it says first normal levels are 200-1,100 pg/ml, and then states also "if you are below 600, you might be suffering from B12 deficiency"

so if below 600 is deficient and normal are 200-1,100.. which doesn't make sense.. you can think here by your self and if below 600 is deficiency so 600-1,100 PG/ML are normal levels.

Now.. where do you find the PG/ML for the google search or other forms of other vitamins or minerals UNITS to find optimal levels for each vitamin/mineral?

in ur blood test printed papers.. you'll find everything.
here's my blood test pic http://i.imgur.com/dcU2ThM.jpg

I'd like to add:

Vitamin D only comes naturally from UV rays hitting your skin, and so most people are deficient in it, causing unstable moods and a slew of other health issues. Many people are also deficient in vitamin K2, which helps your body use the Vitamin D that you have. Otherwise, taking too much Vitamin D can actually be a bad thing. Many people are also generally deficient in their Omegas (specifically omega 3).

Green Pastures makes some of the highest quality fish oils and essential oils. Their Cod Liver Oil/Butter Oil blend is an excellent start. The cod liver oil contains lots of all the essential omega fatty acids, AS WELL AS VITAMIN D, E, AND K, and the butter oil contains high amounts of the rare VITAMIN K2, which allows your body to use it. They also sell Skate Fish Oil, which is similar to the Cod Liver oil, but contains an even different array of nutrients. In my opinion, it would be best to take the cod liver oil/butter oil blend along with the skate fish oil. They also sell Infused Coconut Oil, which has organic virgin coconut oil infused with cod liver oil, butter oil, and skate fish oil, so you can get all 3 in one scoop. It does appear there is slightly less butter oil and skate fish oil in the infused coconut oil, but it would be a good start if you're not sure.

This Source Naturals B Vitamin is extremely good. Source Naturals is an excellent brand. NutriGold is also a generally great brand.

This Magnesium Taurate is extremely good. Magnesium is one of the most important elements in human function. It plays a role in so many functions, and has an anti-anxiety quality. Magnesium Taurate is an especially good one.

I'm starting a regimen of Cod Liver Oil, Butter Oil, Skate Fish Oil, and Magnesium Taurate right now, and I'm very optimistic about it. I feel that these are probably the nutrients I an many people are probably most deficient in. The only item I'd like to add in the future would be turmeric powder in green smoothies & THIS SUPER FOOD POWDER because it looks like one of the best, and it would help provide lots of hard to find nutrients from exotic plants that we don't usually get.

Just wanted to share this article and my thoughts because I feel that having a good base is important to make the rest easier! Most importantly, it's WITHIN YOUR CONTROL. Good luck everyone!

td:dr: I recommend eating cod liver oil, butter oil, skate fish oil, magnesium taurate, and possibly a b vitamin and a good superfood powder to help give you a great base for fighting anxiety and depression.

Edit: I've also found out that Iodine can be helpful for Thyroid function and is extremely helpful for anxiety according to my SA friend.

Disclaimer: I am only speaking from my experiences and what has worked for me.

So, I know this is going to sound strange, but you don't actually need as much protein as normally recommended for weightlifting on a vegan diet. Don't get me wrong, protein is vital for proper athletic performance; but the 1 gram protein per pound of bodyweight has largely been debunked, it's closer to .8-.9 grams protein per kilogram body mass. That being said, the best sources of protein are legumes, with my personal favorite being tempeh; which is fermented soybeans. It has a nice crunch, a slightly nutty flavor, and it's easy to digest. Here is a list of all the best foods to help ease your transition:

• Vivo Life Protein Powder (If you want to make sure you hit your protein macros. It's the brand that sponsors the vegan YouTubers. I think it tastes better than whey protein personally).
  
• Legumes (beans and lentils of all colors. I like kidney beans and hummus. Lentils are probably better for you specifically because they have slightly less environmental impact than beans)
  
• Veggies (avocados are fairly calorie-dense, although technically they are berries, and you can't forget the cruciferous)
  
• Leafy greens (make sure to cook spinach thoroughly to help remove the oxalates)
  
• Fruits
  
• Grains (oats, rice, Ezeikill bread is awesome, made from sprouted grains, and is perfect for avocado toast)
  
• starchy veggies (sweet potatoes are a must. if you can, try to find the okinanwan (sometimes Hawaiian) purple kind.)
  
• Don't forget seaweed for iodine if not using iodized salt.
  
• nuts and seeds (flaxseed and hemp seed go very good in oatmeal, also great for calories)
  
• supplement D3 (if you don't get a lot of sun), B-12 (I like this liquid one on amazon), and Omega-3 (Here's a good one that's cranberry and orange-flavored).
  
  The supplements aren't wholly necessary in the beginning, especially if you're still drinking cow's milk and eating fish. But they will be if you want to transition to vegan long term.
  
  Here are few vegan bodybuilders I like:
  
  Simnett Nutrition: Awesome mostly calisthenics guy who does a lot of cooking/nutrition videos.
  
  Nimai Delgado: More of a classic bodybuilder channel. Some days of eating, some training, some travel vlogs, etc. His physique is absurd tho.
  
  Vegan Physique: This is the guy where I learned that protein isn't all that difficult to get on a vegan diet. He also has some good meal preps.
  
  ​
  
  Hope this helps! Welcome to veganism! :D

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.

Pumpkin seeds are a great source of iron and other minerals, as well as protein; and they are very nutrient dense-- I get raw, sprouted from this brand.

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Thrive Market is also a great way to save money on healthy packaged foods, vitamins, and bath/body items-- they undercut retailers and amazon (sometimes by a ton). A membership there also helps a family in need. Sorry to give you a pitch, it's just a great site that I found last weekend.


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For b-12, a lot of people have the MTHFR defect so I'd recommend getting the active forms of the vitamins. I use this brand currently, but I used this brand in the past which is a lot less expensive per dose, but there is less product per dose so it seems to roughly even out.

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As far as giving you the extra push, watch a few documentaries: Earthlings, Cowspiracy, and Forks Over Knives which should give you a sense of most of the arguments (ethics, sustainability, and health). Also, realize that by making the change and inconveniencing yourself (at least in the short term) you are advancing a culture that does not use animal products and are thereby making it easier for others to make the change. One of the most effective yet overlooked means we have for changing the world is by voting with our dollars.

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I'm not sure how much science there is on the subject, but I can tell you that I got leaner and faster in my sport (I am a rower which is also an endurance sport) after making the switch. Granted I did not eat very well before. Just make sure you are eating enough.


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Something else I've been doing lately is intermittent fasting-- I don't eat less, I just eat all my meals within an 8 hour window and give 16 hours between eating periods. I find I'm not as tired after meals now, and I am more regular, which I think are signs that my digestive system is working better. If this is true, I think it will also help you to make better use of the food you do eat, which could help you save some money as you develop a sense for how much you need to eat on the new schedule.


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Another vegan endurance athlete you might want to check out is Brendan Brazier. There are currently a ton of vegan athletes around now though. I'm sure someone else can point you to some helpful science.

>I have been contemplating switching but I don't even know where to start.

First of all welcome to the club! Here, watch these two videos of a vegan bodybuilder making cheap, simple and high quality vegan meals to have an idea of what you can do:

https://youtu.be/n3spAyOWq7o

https://youtu.be/H-6Qm9KPcmA

>but what about everything else? should i be taking vitamin supplements? should i make sure to eat a huge variety of foods to accommodate for certain nutrients

First B12:

Vegans commonly have one main nutrient of concern and that's B12, vegan products are gaining more space on the shelves so now we have several fortified foods with B12 but you have to understand how B12 works in your body so in the end of the day the simplest way is just taking a supplement but it's possible to get it without any supplemention whatsoever depeding on your diet:

"To get the full benefit of a vegan diet, vegans should do one of the following:"

"Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day or

Take one B12 supplement daily providing at least 10 micrograms or

Take a weekly B12 supplement providing at least 2000 micrograms."

https://veganhealth.org/what-every-vegan-should-know-about-vitamin-b12/

Here, an exemple of a B12 supplement:

https://www.amazon.com/Vitafusion-Extra-Strength-Gummies-Packaging/dp/B00OJOL3KO/ref=zg_bs_3774741_2?_encoding=UTF8&psc=1&refRID=XTR63FRJXCA32GXV83BH

Ômega-3:

This is a highly contentious subject in general, there are several recent studies that disavowed positive effects of omega-3 supplements from fish. As a vegan there are two routes that you can take, you can add 20g of ground flaxseed or ground chia seeds on your diet or you can take a EPA/DHA supplement from algae:

Have in mind that there are no absolute certainty that omega-3 supplements are helpful but dieticians will usually recommend to you in the name of "playing safe". It's up to you what to do:

Additionally, benefits of ALA:

https://academic.oup.com/ajcn/article/100/suppl_1/443S/4576604

Supplement:

https://www.amazon.com/Vegan-Omega-Supplement-Support-Softgels/dp/B074N5JZK8

Non-mainstream view on omega-3:

https://www.hsph.harvard.edu/nutritionsource/2007/06/19/ask-the-expert-omega-3-fatty-acids/

Calcium

Since you'll be cutting dairy from your diet I advise you to put some plant-based milk as a replacement. You'll have no qualms with calcium and plant-based milks are fortified with several vitamins and micronutrients.

Overall:

Although people talk a lot about the difficulty of getting other nutrients, I think it's super difficult to have problems with any other nutrient. To have a better idea, get an app called "cronometer" to monitor you micros and if you just eat normally you'll see that's almost impossible to have problems with other nutrients. You should also check out Dr. Greger "daily dozen" app.

Personally, I don't take omega-3 supplements just ALA everyday and I eat fortified foods and sometimes I just eat a B12 gummybear for safety.

You can also disregard all advise and just follow the guidelines of actual health professionals:

Academy of dietetics and nutrition whole statement on vegan diets:

https://t.co/9CjMolH4lc?amp=1

Good call, I'll have to run more tests.

From what I've been reading
>Folic acid needs to be avoided more seriously by homozygous individuals

>Limit ingestion of folic acid in fortified foods as you cannot process folic acid well.

>Limit or cease taking supplements or drugs with folic acid in them. Talk with your doctor before stopping.

I would want to instead look into 5-MTHF / methyl-b12 http://www.youtube.com/watch?v=tBUCeulUoe0. I was looking at taking a methyl-guard supplement once a day. (I threw the idea past a few nutritionists who thought maybe 1 a day wouldn't be bad.) Ideally, I'd like to get this testing done -- http://www.holisticheal.com/health-tests/nutrigenomic-testing, but, I don't really have the funds right now (I can barely afford Paleo food, haha.) Just trying to make sure I'm reading this raw data correctly.

(I don't have insurance or a primary.. or sweet geneticist cash. I do have 40 bucks for some methyl-guard that comes right out of the grass-fed meat fund, lol.)

I've been getting frequent migraines and was reading that extra folic acid / b vitamins were possibly able to help with that. In looking to eat more, I noticed this possibly reduced enzymatic activity that would change the ideal form of supplements for my chemistry.

In reading a little more, I might play it safe and just supplement with this -- http://www.amazon.com/L-5-MTHF-Sublingual-Metafolin-Methylcobalamin-Methylfolate/dp/B00822JNTC Tricky.

Edit: Did more testing. Better get to a geneticist.

1. It's okay to occasionally slip up with regards to byproducts in things you didn't know about - animal derived D3 in cereals or non vegan wine/beer (barnivore is a great resource for checking, if you're a drinker). Don't beat yourself up for not knowing ahead of time, take a mental note, and remember for the future. It's about intention, not perfection. If everyone were pure vegan they wouldn't use roadways or tires with animal byproducts etc. Do the best you can.
   
   
2. You do need B12. The fun thing about B12 is that meat eaters are often deficient in this crucial vitamin, IIRC 40% of the U.S. population is deficient and since vegans are only 2%, obviously nobody's eating enough. Here's a great video on why to supplement B12. I personally take this supplement as it's a very absorbable form of B12 (methylcobalamin), and I'm a big baby who hates pills and needles. Injections are surefire if you're paranoid about deficiency.
   
   Congrats on the start of your vegan journey - I'm always down to chat about vegan stuff if you want to message anyone with questions, this sub and other good vegan groups on facebook are also awesome resources/places to vent/ask questions!

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.

If it wasn't abundantly clear from start to finish, I thought it was clear I was just trolling for trolling's sake.

I know your kid is fine and I obviously don't want them to be harmed in any way. My daughter hit me with a toy hammer yesterday and I reprimanded her with instructions not to hit people (except your kids... jk).

My original response was going to be "if I weren't so lazy, I'd research which of the old gods were real and sacrifice a goat to them so your kid gets cancer. But that's hard af." So I actually toned it down a bit.

I was just overreacting for the sake of humor and hyperbole and you seemed to be taking the bait rather hard (though you could just be counter-trolling me, which is also amusing).

Which supplement are you using for B12? I take these sublingual methylcobalamin. And I give my daughter these because she likes em (I couldn't find good research on methylcobalamin vs cyanocobalamin in children, but with the eggs and milk in her diet I wasn't as concerned with B12 absorption from the supplements, and it isn't one of those 13,333% type deals).

I still think it's unreasonable to expect everyone to be able to raise vegan kids and I don't recommend it for most humans. Americans don't have any real excuses if they want to do it, but it's still hard in that it takes research and monitoring and full support from both parents. Most people can barely raise their kids not to be assholes, so expecting them to have the patience, knowledge, and persistence to properly feed their kids is 'hard'. Mine really just boils down to being in a mixed-diet house and a little over-cautiousness. And for others, I don't recommend it because it's more difficult than the typical lazy parenting we see in America. If someone's been vegan for 5+ years and hasn't had any issues with health and has a good support structure and has both parents/families on board and has done their research and can afford it (both financially and emotionally), then I say go for it. Those things aren't exactly "easy af".

Anyway, sorry if you were really upset, I thought it was pretty clear I was messing with you. Have a great weekend and I hope everyone you love gets anti-rickets.

So one of the current medical guesses is that nausea is linked to vitamin B deficiency. B6 is important, B12 is important, and folic acid is actually a B vitamin too. But there's a tricky thing about B vitamins.

For 70% of people, folic acid = perfectly good folate. But you might be one of those 30% who needs a different type of folate — methylfolate instead of folic acid. (Methylfolate is just a higher-quality form of folic acid. The better form of B12 is methylcobalamin, and for B6 it's P5P.)

It's worth a shot, and it's harmless. If you wanted to give it a try for a month, you'd stop taking folic acid and your current prenatal, and replace them with methylfolate versions like this and this.

I tried one of the sublingual B-12s mentioned in that post. I think it was this one:

http://www.amazon.com/gp/product/B001F0R6EC/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1

I got a minor but noticeable energetic buzz from them for a couple of days, and then nothing. Might as well try it again.

The B12/Methylation rabbit hole goes pretty deep - I've long since given up trying to keep track of all the twists and turns. An easy way to avoid the complexity is to skip down to the bottom of the flow chart, find a few of the suggested treatments which seem both harmless and accessible, and just try them. Everything works for somebody and you only need to get lucky once.

2 Thoughts:

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1. These have been helpful for me as I'm currently changing my sleep schedule https://www.amazon.com/Healthy-Delights-Naturals-B12/dp/B06ZYP3FB4/ref=sr_1_3?keywords=b12+chew&qid=1562733128&s=hpc&sr=1-3
   
   ​
   
   
2. If you've felt this way for more than a few weeks, it's time to see a professional. There's a high chance you aren't just missing childhood, but that you're experiencing depression that's causing/contributing to your sleep being messed up. I checked your post history and saw you're in Turkey.
   
   
   I found some therapists/counselors in Ankara and Istanbul with good reviews. If you aren't near there, I'd recommend calling/e-mailing them and asking who they know that practices near you. Also doing a check up with your doctor would be advisable--it could be as simple as you not having enough iron levels in your blood.
   
   ​
   
   Good luck, friend.
   
   ​
   
   Source: therapist in training

I have not done a lot of research in to quality brands for Vitamin D3 supplements, but for B12 I take Jarrow Formula Methyl B12. In general I like to buy any vitamin or supplements I'm going to try out from Puritan's Pride because they are usually cheaper, plus they always have bulk sales. Looks like right now they are having a big buy 1 get 1 free sale.

Anyway, I didn't mean to imply you should get blood work every month for your thyroid. Only that you should be persistent if fixing your B12 and D deficiency does not help you!

No idea, but I am a fan of optimisation and I think you are on the right track. I would recommend you look towards gaining leverage on your habits, e.g.

If you have a morning coffee routine (and take sugar) then you could mix Vitamin B12 powder with your sugar so you are always getting the requisite dose.

The routine would thus only need to be run when you replenish your sugar:

• Buy sugar shaker/container (one off)
  
• Guesstimate how many servings of sugar (think along the scale of days) you have?
  
• Add in appropriate amount of Vit B12 powder to meet your daily allowance
  
• Enjoy
  
  Alternatively, keep a Vitamin B12 spray by your toothpaste on the bathroom shelf, if need be cellotape them together, this way the physical proximity will be a cue to ingrain the habit of morning/night supplementation. I imagine the habit will be ingrained after you finish your toothpaste 😜

You can definitely pull it off!

• As others have said, get a B12 supplement. I take this one about once a week.
  
  
• Bug your dining hall often! Make sure that they know they have a vegan customer and help them understand what options they should have available for you.
  
  
• If you're really worried about nutrients, log your meals with cron-o-meter. But honestly, my diet when I was an omni college student was way worse. Make sure you're listening to your body. Make notes on days when you feel extra energetic and try to eat those meals more often.
  
  
• If you're going out to eat yelp definitely can help by just searching 'vegan' but also look at Happy Cow.

omega-3 = raw flax seeds or oil.

b12 = http://www.amazon.com/Garden-Life-Vitamin-Code-Capsules/dp/B00280M12K/ref=sr_1_11_a_it?ie=UTF8&qid=1457038921&sr=8-11&keywords=vegan+b12 . Take one of these per week.

That is all. Enjoy feeling better with the same or increased gains.

Honestly, I just searched 'B12 supplement' on Amazon. This is an example, but there were many more.

I also checked good ol' Wikipedia and found this article, which mentions the production of a synthetic form of B12 using bacterial fermentation.

I'll admit I'm not an expert (I most know stuff through my sister who is Vegan), but it does appear that there are non-animal sources of B12.

Some fun facts: B12 prevents hangovers, plus it makes tonic water glow. :) I used this sublingual one for our wedding drinks dance party. I'm not sure how well a child would absorb it though, as they suggest keeping it under your tongue for 30 seconds, which is hard to do even as an adult, as you tend to want to swallow.

Have you tried methyl-folate and methyl-b12? They are much different than typical forms of b12/folate. You could be a poor "methylater" which is fairly common (I am), I think it's 2 out of 10 people or sometimes more depending on ethnicity such as italians are like 50% poor methylaters. One symptom can be chronic fatigue. You could check your DNA on 23andme to be sure, or you could just try taking a supplement and seeing if it helps you. Some people can't convert folic acid (a man-made synthetic) into anything useful.

If this was your problem, you would be fixing the problem at the source, instead of taking stimulants to mask it. If you try that supplement, you would want to take a few of those a day, maybe one morning, midday, and night since 1000mcg b12 isn't a ton for someone who potentially needs it, but they are sublingual (under the tongue) which is basically the only way to take b12 when your not injecting it.

One disclaimer: If you have a CBS mutation in addition to the above, proper methylation may create a detox effect soon after feeling awesome because your body will actual start functioning properly and eliminating wastes, but it at least would be indicative of your problems, so you could stop the b12/folate, and then you could take care of the CBS mutation to get rid of ammonia/sulfur, and then resume proper methylation again with the methylb12/methylfolate.

This may sound like crazy talk but there is a lot of documentation on it.

This is a good cyanocobalamin b12 by nature's way. Deva also makes great vegan supplements, and they have a methyl b12 that's cheap.

Here's the recommendations for B12 for a normal person.

> Eat two servings per day of foods fortified with at least 2 to 3.5 mcg of vitamin B12 each. You’ll need to eat these servings at least 4 hours apart to allow for optimal absorption.
Take a daily supplement providing 25 to 100 mcg of vitamin B12
Take a supplement providing 1,000 mcg of vitamin B12 twice per week. This is for cyanocobalamin.

> For those who prefer to take methylcobalamin, it’s likely that 1,500 mcg per day would meet needs. But again, it’s difficult to make specific recommendations about this.

Some brands: Deva, Doctor's Best, Now Foods have good reviews.

Methyl and Cyano are different forms of B12 and both are fine. Vegans use both; for which one is better, I have no idea. They have slightly different dosage recommendations. BUT since you're low, I would take any of the brands I listed daily. Go again in 3 months to see if your levels have changed. I get B12 from a 1000mcg cyanocobalamin 3/week, and eat fortified foods like nutritional yeast and soy milk.

Make sure to take B12 supplements, your brain literally does not function correctly without it. It's possible to get enough from diet alone but it's pretty difficult. Don't mess around with your brain, a supplement is 4 cents a day. Honestly even meat eaters should do it.

At first I received intravenous infusions but now I just take liquid iron and B12 Supplements and they work fine. The liquid version absorbs easier. Also, once your guts start to heal you will be able to absorb more nutrients again. Here is what I currently take. Links.

http://www.amazon.com/Spatone-Pur-absorb-28ct-20ml-packets-contents/dp/B005FA7U3K/ref=sr_1_5?ie=UTF8&qid=1422187870&sr=8-5&keywords=liquid+iron

You can get the Iron for $10 a box at Walgreens sometimes.

http://www.amazon.com/Natures-Bounty-Strength-5000mcg-2-Ounce/dp/B006BY0JPA/ref=pd_bia_nav_t_1?ie=UTF8&refRID=1ADRPZ745PMQT1HVRJFC

I always buy this from Amazon, it's way cheaper there.

Drink Water. Loads and loads of it. Sometimes dehydration leads to this. Also, take a good vitamin B-12 capsule everyday. I use this one https://www.amazon.com/Garden-Life-Vegan-Vitamin-1000/dp/B00280M12K You can buy one from ebay here

A Healthier Me!

I'm really bad at determining portion size. This would be a HUGE help in my journey to getting healthy!


EDIT: Ooh, somebody is gifting me the scale from another contest! I'm going to change the health item to B12 supplements. My doctor recommended I take B12 due to issues with peripheral neuropathy (no known cause). I had been taking it but I ran out. Now I feel run down.

B12 - 2 Month Supply 12$.
How much do you think chickpeas and sweet potatoes are going to cost you per month?

This might save you some money https://www.amazon.com/gp/aw/d/B008NIHCZC/ref=mp_s_a_1_11_a_it?ie=UTF8&qid=1542908423&sr=8-11&keywords=vegan+b12&dpPl=1&dpID=413l9HxKugL&ref=plSrch

Not proof, B12 is easy to get: https://www.amazon.com/Methylcobalamin-B12-Sublingual-Vitamin-5000mcg/dp/B000BO1LY4

And most plant-based milk is fortified with B12.

Try again...

I think this is what you're looking for.
http://www.amazon.com/L-methylfolate-Methylcobalamin-Adenosylcobalamin-Seeking-Health/dp/B00822JNTC

I take this every day. It does the job very well. And it's sublingual

Oral supplements are absorbed just fine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3922551/.

I just had bloodwork after 2 years being vegan, and my b12 was slightly over the top-end of the range. I just take an oral pill probably every 3-4 days or once a week sometimes, basically just whenever I remember to take it. I also drink some plant milks that are fortified with it. I also take blood builder every once in a while as a pre-workout, and it has a little bit of b12.

But a simple cobalamin or methylcobalamin supplement should be all you need. I take deva b12 (methyl) and sometimes natures way (cobalamin)

The shroom-tech is probably the 3mg of B12. Here's 80 doses worth for less than $20.

I used to take these B12 vitamins with methylfolate. They are dissolvable, and they worked fine for me.

>start taking B12 supplements which are both very expensive

Mine costs $8 for a 1 year supply...

This one is less than $4. This is assuming you're in the US.

Edit: Sorry, I was on mobile, here's the correct link.

I've been using liquid b-12 for several years and cannot praise it enough. Just put a dose under your tongue in the morning for 30 seconds then chug a glass or two of water.

https://www.amazon.com/Natures-Bounty-Strength-Liquid-Vitamin/dp/B006BY0JPA?th=1

It depends on the form. Oral absorption isn't very great, so you overdose to get the right amount. I use deva (methylcobalamin) and nature's way (cyanocobalamin). Your doctor can give you a shot, too. You can do the shots yourself, too, if you're into that.

It is. Every time I compare my (vegan) grocery bill to my husband's (non-vegan) grocery bill, mine comes out cheaper. Maybe if I exclusively ate mock meats they'd be closer in price, but beans and lentils are cheaper than even chicken and ground beef. I suppose I do eat more veggies, but I eat a wider variety and tend to stick to the cheaper ones, whereas he prefers tomatoes and peppers, which get kind of pricey. Nuts are expensive, which is why I stick to walnuts (generally the cheapest) unless I feel like splurging. As far as supplements go, I do spend more than him there, but he doesn't exactly have to take prenatals, so that isn't a fair comparison. The only thing vegans need to supplement is B12. I suggest this brand, since it's a two month supply for $3.56.

Re: dark circles, you’re probably lacking electrolytes and b vitamins.

I had similar problems and got some genetic testing done, which confirmed that my body cannot process hardly any b-vitamins from my diet alone, so now I have to take supplements. (Anecdotal) side effect of the b vitamin supplement was a pretty drastic reduction in the dark circles below my eyes. My doctor recommended this one at a maintenance dosage of 1/4 tablet per day. If I take too much I become VERY irritable - like what I would associate with “roid rage,” but no other negative side effects to speak of. Might be worth talking to your doctor about!