B Vitamin Rich Foods for Vegans

1) Nutritional Yeast - This is a food I've recently been eating daily with my salads. The more I read about nutritional yeast, the more I think it's a superfood. It's loaded with B vitamins (including B12 if it's fortified). According to Dr. Axe, nutritional yeast is beneficial in preserving immune function, fighting bacteria and viruses, boosting protein, promoting healthy skin, nails and hair and boosting B12 (fortified version only).

 

2) Avocados - Avocados are a great source of many B vitamins, including B1, B2, B3, B5 and B9 (link). Including guacamole or an avocado with your daily salad is an excellent idea.

3) Flax Seeds - Flax seeds are high in vitamin B17, which many people believe is cancer preventative (Link). In addition to B17, flax is also high in B9 (folate), B1 (thiamin), B3 (niacin) and vitamin B-6 (Link). Flax seeds are truly one of nature's super foods.

4) Whole Grain Breads "Rye, white, whole-wheat and French breads each provide between 0.2 and 0.3 milligram of thiamine per 2-ounce serving -- a significant portion of the 1.1 and 1.2 milligrams that the Institute of Medicine recommends daily for women and men, respectively" (Link).

5) Fortified Plant Milks - Fortified plant milks include B12 and often include other B vitamins as well. Choosing an organic, sugar free option is a healthy way to meet your B vitamin needs on a daily basis.

My Experience Taking a B12 Injection - Positivity and Optimism

I've been vegetarian for over three years now, and much of that time has been vegan. I've been supplementing the whole time with a good multivitamin, and often with an extra B12 sublingual vitamin. I also sometimes eat fortified foods, such as Clif Bars.

Despite this supplementation, there are times when I still feel deficient in something. I can feel tired, weak, and have a tingly sensation in my tongue and cheeks. This has led me to add some eggs, cheese and yogurt back into my diet which has really helped me feel better. I feel that yogurt especially has helped me survive as a vegetarian, and I think it's because of the higher B12 content.

As much as eating dairy products has helped me feel better, it also tends to give me acne and a bit of sinus congestion. Both of these problems are generally remedied by drinking green tea. Yet green tea, with all of its amazing benefits, can come with an afternoon caffeine crash. So I was searching for a better solution, and finally found a way to buy B12 shots over the counter in Hong Kong (I'm currently living in neighboring Shenzhen).

After buying the injections, I watched some YouTube videos on how to properly take them. It was a fairly painless shot to my thigh, and some small soreness lasted through the night but was gone the next day. I did get a temporary but sharp headache the next day, which may have been either from the injection or some processed and flavored chips I ate the night before.

Overall, the benefits of the B12 injection have so far strongly outweighed the negatives. I feel better emotionally than I have for months, even years. I have much more energy, optimism and overall excitement for life. I've been off dairy and green tea, and haven't really felt the deficiencies that have brought me to eat dairy or eggs yet.

I know that some people would probably attribute everything I just said to placebo effect. For these people, I would encourage them to research the experiences of Mahatmas Gandhi, who switched from a vegetarian diet to a vegan diet, and eventually ended up on a sick bed, too weak and depressed for his usual activities. Drinking milk brought him back to health and strength, and he was never a vegan again. His story and many other similar stories can be viewed here.

In conclusion, I strongly feel that the B12 injection has worked wonders on me. I feel more positive and energetic, and I'm hoping that I can continue taking them with positive results. I love the vegan diet, and so far, this seems like my best chance at being a vegan. That being said, I'm a realist. If I somehow did have a negative reaction to the B12 injections or fell into deficiencies again, I would likely return to eating eggs and yogurt to keep my B12 levels up (preferably two free range eggs a day).

How is Methylcobalamin (vitamin B12) Made?

creative commons image link

"These days vitamin B12 is produced commercially by direct fermentation, using 'Propionibacterium Shermanii' or 'Peracoccus Denitrificans':

1) P. Shermanii can be grown in anaerobic culture for 3 days and in aerobic culture for 4 days to produce vitamin B12. The growth medium contains glucose, cornsteep liquor (a waste product of starch manufacturer) and cobalt chloride, maintained at PH7.

2) For P. Denitrificans, the growth medium contains sucrose, betaine, glutamic acid, cobalt-chloride, 5-6 dimethyl-benzimidacole and salts; and it is grown for 2 days in aerated culture for B12 production". (Link)

- Note: "Animals and plants require cobalt in order to synthesize / produce B12. (B12 is called cobalamin because of the cobalt atom in it's center). In reply to 'where does the bacteria come from', one could maybe reply 'from cobalt', but this isn't totally 100% correct. It comes from a combination of microorganisms and cobalt...Commercial B12 production is partly based on growing B12 on the surface of molasses" (Link).

Vegan B12 Sources

Nutritional Yeast: Nutritional yeast is an absolute powerhouse of most of the essential B vitamins. Usually, nutritional yeast is also fortified with B-12. 

Supplements: In today's highly sterilized world, vitamin B12 is mostly found in animal products such as milk, eggs, cheese, yogurt and meat. Therefore, it is wise for vegans to consider taking a supplement and / or consider eating B12 fortified foods.

Fermented Foods: Fermented foods such as kombucha, rejuvelac and sauerkraut are said to contain B12. In her book, "Soak Your Nuts," popular raw vegan author Karen Calabrese says, "I have been a vegan for over thirty years and rarely supplement with B12. I believe that the fermented foods, like sauerkraut and rejuvelac, in my diet are to credit". Popular raw vegan Jay Kordich also promotes tempeh as a source of B12.

Vegan Yogurt: Most vegan yogurts are fortified with B12 now, and they're a healthy and delicious way to get your B12.

Kombucha: You can check the labels for Kombucha, and you'll see that many brands contain a good amount of vitamin B12 (Link).

Vegan Milks:

Cereal: Many cereals are vegan by default, and they're usually fortified with B12.

Organic Produce: One significant study reveals that plants "grown on soil fertilized with cow dung showed substantially higher levels of B12 than those grown without cow dung, the increases for barley and spinach being statistically significant" (Link).

Just as humans can get B12 from organically grown greens (especially greens fertilized with manure), cows that are pasture fed are also able to get enough B12 without the need of a supplement. However, when cows are taken off the pasture, they must get their vitamin B12 from supplements (again, this is similar to humans).

Of course, cows do not wash, sterilize or spray pesticides on grass before they eat it. As a result, they have no problem getting enough B12 from organic pastures.

Natural Drinking Water: "Adventist health scientist Matt Steele wondered about this for a long time. Vitamin B12 is almost the universal product of bacterial action. So it dawned on him that it might have come from natural drinking water -- which would have had many bacteria in its catchment area. He tested the water in the Yarra River near Warburton Adventist Hospital in Australia. The river water there is good drinking quality. When he tested it, he found one litre (two pints) of the water contained the Recommended Daily Allowance of Vitamin B12" (Link).

"Mud Baths" and Bare Feet: While I don't recommend bare feet because of the possibility of stepping in infected animal feces, soil is one common source of B-12. "Recently, I met with a Jain Saint who has been living Vegan life for last 6 years. He was not aware about B-12 bacteria. I suggested him to take B-12 dosages. What he told me is unique way to take b-12 by putting legs inside soil (as you know B-12 bacteria are there in soil) for at least 2 hours, so that body skin will absorb all essential bacteria and minerals. According to him, like our body absorbs oil while massaging with it, our body will absorb what it needs. He also said that bare feet walking on the earth also helps. According to him, we should live as much as close with earth, sunlight, fresh air, fresh and organic food, less and less artificial food" (Link).

Eggs and Dairy: Another option (that is not vegan) is to add grass fed dairy and/or free range eggs into your diet.

Supplements to Fight Stress and Depression

NONESSENTIAL SUPPLEMENTS

The following herbal supplements are not required in our diet. However, taking them may provide natural relief from depression and anxiety. Always remember to pay attention to suggested dosage and other information on bottle. 

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Ashwaghandha

"Another study in 60 people found that those who took 240 mg of ashwagandha extract per day for 60 days had significant reductions in anxiety compared with those who received a placebo treatment (Link)."

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Bach Flower Essences. 

"A just published scientific study conducted by researchers at the University of Miami School of Nursing in conjunction with The Sirkin Creative Living Center (SCLC) has found that Rescue Remedy®, an all-natural remedy created from flower essences, is an effective over-the-counter stress reliever with a comparable effect to traditional pharmaceutical drugs yet without any of the known adverse side effects, including addiction" (Link 1) (Link 2). To find out how Rescue Remedy works, check out my post on flower essences HERE!

Kava Kava (Link)

Kava kava is an amazing root that has been proven helpful in elevating mood and reducing anxiety: "A 2004 study found that 300 mg of kava may improve mood and cognitive performance. That is significant because some prescription drugs used to treat anxiety, such as benzodiazepines (like Valium and alprazolam or Xanax), tend to decrease cognitive function" (Link).

5HTP (Link)

"Some small studies indicate that 5-HTP may work as well as certain antidepressant drugs to treat people with mild-to-moderate depression. Like the class of antidepressants known as selective serotonin reuptake inhibitors (SSRIs), which includes fluoxetine (Prozac) and sertraline (Zoloft), 5-HTP increases the levels of serotonin in the brain. One study compared the effects of 5-HTP to fluvoxamine (Luvox) in 63 people and found that those who were given 5-HTP did just as well as those who received Luvox. They also had fewer side effects than the Luvox group" (Link).

Chamomile

"Chamomile compared favorably with placebo on other outcome measures...and was well tolerated by participants. These results suggest that chamomile may have modest benefits for some people with mild to moderate General Anxiety Disorder" (Link). 

ESSENTIAL VITAMINS AND MINERALS

Diets that are deficient in the following essential vitamins and minerals often lead to depression and anxiety. Since attaining all of these essential vitamins and minerals through diet alone is difficult, supplementation may be highly beneficial.

Flax Seed or Flax Seed oil 

The Stanford University website states, "Omega-3 fatty acids are essential fatty acids necessary for human health...They are termed 'essential' because they cannot be produced by the body, and must therefore be obtained from the diet" (link). The University of Maryland Medical Center adds, "Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation" (link).

I personally take a vegetarian flaxseed capsule, and I notice it helps with my mood almost immediately. In her book called "Soak Your Nuts", long time vegan and raw foods expert Karen Calabrese says, "Flaxseeds are an excellent source of omega-3 fatty acid" (p. 110). Some vegans also choose to take algae oil, which is rich in DHA Omega  (Flaxseed oil doesn't contain DHA, but it helps your body create enough DHA).

 Supplement Price? About $8 per month

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Vitamin D3 (Link). 

Many studies have linked a vitamin D deficiency with depression (Link). Vitamin D is available through sunshine - so if you spend 15 minutes in the sun every other day at least, with at least 1/3 of your skin exposed to the sun, your levels should be fine and no supplement is needed. However, winter months often make sun exposure nearly impossible, and most Americans do not exercise outdoors every day. As a result, "three-quarters of U.S. teens and adults are deficient in vitamin D" (Link). So in most cases a supplement may be beneficial. Wild caught fish and free range eggs are also a great source of vitamin D. In the United States, the US government mandates that farmers add a vitamin D supplement to milk. That being said, it is important to note that pasture raised dairy is healthier and much more humane than than factory raised dairy (Link). Though the RDA for vitamin D is at roughly around 500 IU for adults, many experts recommend doses of up to 5,000 IU per day (Link). 

Supplement Price? About $12 per month

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Vitamin B12 (Link). 

Check out my post on the best B12 supplements Here!

Vitamin B12 plays a pivotal role in a person's nervous system and energy level. B12 deficiency can lead to anxiety and depression: "B12 protects the nervous system. Without it, permanent damage can result (e.g., blindness, deafness, dementia). Fatigue, and tingling in the hands or feet, can be early signs of deficiency" (Link). B12 can be obtained through diet alone by eating yogurt, cottage cheese, Swiss cheese, fish, or other meats. Vegans can obtain enough B12 through supplementation and/or eating B12 fortified foods such as nutritional yeast and cereal. Supplement Price? About $12 per month.

B12 Rich Foods:

Food	B12 Content	Bioavailability
Beef Liver 1 slice Chicken Liver 100g 3 oz Salmon 1 large Egg 1 Cup Cottage Cheese 1 Cup Yogurt 1 Cup Plain Yogurt 8 oz. Cup of Milk 1 Oz. Swiss Cheese 3 Oz. Chicken or Turkey	63 micrograms  21 micrograms   2.4 micrograms 0.6 micrograms 1.6 micrograms 1.5 micrograms 1.4 micrograms 0.9 micrograms 0.9 micrograms 0.3 micrograms	60% (% goes down  for larger servings) 60% (% goes down  for larger servings ) 42% 9% 65% 65% 65% 65% 65% 60%

For a B12 calculator, check out this awesome link Here!

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"Whole Foods Multivitamin" (Link)

The nice thing about a great multivitamin is you cover most of your vitamin needs without trying very hard (with some exceptions such as Omega 3's). However, many multivitamins are not well balanced and contain glues and fillers that make them harder to dissolve. Personally, I'm a huge fan of the Megafoods whole food multivitamins, which are made completely from whole, vegan foods. They include great sources of B12, vitamin D, and most of the other vitamins that effect our sense of well being. 

If you take a great multivitamin like the one above (or a similar option) and eat a balanced diet that includes omega 3 DHA, you may not have to take any additional supplements (depending on your needs). If your stress persists even after your nutritional needs are covered, you may then want to consider taking herbal supplements, like some of the ones mentioned below. 

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Free Range, Organic Eggs Provide Amazing Nutrition!

One reason many people don't "go vegetarian" is because they are afraid of becoming malnourished. While this is a valid concern for some people, others might want to take a look at the amazing nutritional content of organic, free range eggs. These eggs are absolutely loaded with many of the essential vitamins nutrients that vegans often lack.

Omega 3 DHA  - 60-68 mg per egg  Link
- The European version of the FDA recommends people not to exceed 250 mg of DHA per day Link

Vitamin B12 - 1.3 micrograms per free range egg (Link) 0.6 micrograms per factory egg (Link)
- the Recommended Daily Allowance (RDA) of vitamin B12 is 2.4 mg per day Link

Vitamin D - Up to 60 IU for free range, organic eggs Link
- the RDA for vitamin D is 200 mg for young adults Link

Choline - Eggs are among the most choline rich foods, with 116 mg of choline per egg yolk (Link)
- the RDA for choline is between 100-500 mg per day, depending on age (Link)

Vitamin K2 - About 5 mg per egg yolk (Link)
- the RDA of vitamin K is 10mg per day (Link)

Iron - Almost 2 mg per free range egg yolk (Link)
- the RDA of iron is between 8 mg per day for most people. However, pre-menopausal women should take up to 18 mg per day (Link)

Raw Pescatarian Diet

Many studies have confirmed the importance of having a diet rich in raw, uncooked fruits and vegetables. Yet there are many variations of a raw food diet including "Raw Vegan", "Raw Vegetarian", "High Raw" and even "Raw Pescatarian".

A Raw Pescatarian Diet is basically a Raw Vegetarian Diet or a Raw Vegan Diet plus Omega 3 fish oil capsules (wild caught and cold-pressed). A raw pescatarian may or may not include additional fish. A "High Raw Pescatarian Diet" is a High Raw Diet that includes cooked fish. To reduce the risk of parasites, cooking fish is recommended by most health practitioners.

People include fish or fish oil in their diet because fish is extremely rich in healthy Omega 3 oils as well as B12 and D vitamins - all of which are more difficult to find in plant sources. Yet it is possible to obtain Omega 3 from plant sources (such as algae and flaxseed oil) just as it is possible to obtain vitamin D from sunlight, eggs, milk and nutritional supplements. B12 is a different story as it is generally not found in plant sources - yet there are many B12 supplement options for vegans.

In conclusion, since eating fish provides a food source of B12, DHA Omega 3 and Vitamin D, some people find that a pescatarian diet is more nutritionally balanced than a vegetarian diet.

Most Important Supplements for Vegans

Personally, I usually only take 2 supplements every day. First, I take a good multivitamin or vitamin powder. Here are a few examples of a good multivitamin:

   

Second, I add some flax or flax seed oil into my morning smoothie.

That's it! I really don't worry a lot about supplementation. 

As a side note, I also take plant enzymes whenever I eat cooked foods. Plant enzymes are not essential for nutritional needs. However, they do help with digestion.

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The following 6 essential vitamins and nutrients are available in most vegan multivitamins. 

1) Vitamin B12 (B12 is found in fortified foods. It is also in most multivitamins)

2) Vitamin D (found in sunlight, fortified foods and most multivitamins)
3) Iron (found in greens, oatmeal, raisins, cinnamon, black olives, prune juice some multivitamins)
4) Iodine (found in baked potatoes, seaweed, navy beans, beans, fortified salt, strawberries, canned corn, bananas, most multivitamins)
5) Vitamin A (found in carrots / carrot juice as beta-carotene and most multivitamins)
6) Zinc (found nuts, greens, beans and most multivitamins)

The following 4 vitamins and nutrients are not available in most multivitamins, and should be obtained through dietary or supplemental means.

1) Protein (beans, nuts, seeds, greens, vegan protein powders, etc.)
2) Omega 3 ALA (flax seeds or flax seed oil)
3) Omega 3 DHA (available in algae oil supplements - also, the human body naturally converts ALA omega 3 into DHA omega 3)
4) Calcium (found in broccoli, spinach, orange juice, carrot juice, fortified soy milk and supplements)

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Sources:

Registered Dietitian and vegan author Jack Norris has the best and most researched list of supplement recommendations for vegans that I've found. You can check the list out Here.

B12 for Vegans - Sublingual, Patch, Spray or injections?

In his groundbreaking book called "the China Study," Dr. T. Colin Campbell says, "If you do not eat any animal products for three years or more, or are pregnant or breastfeeding, you should consider taking a small B12 supplement on occasion, or going to the doctor annually to check your blood levels of B vitamins" (p. 232 the China Study).

Vitamin B12 plays a pivotal role in a person's nervous system and energy level. "B12 protects the nervous system. Without it, permanent damage can result (e.g., blindness, deafness, dementia). Fatigue, and tingling in the hands or feet, can be early signs of deficiency" (Link).

Cyanocobalamin vs. Methylcobalamin?

B12 supplements are available in either cyanocobalamin or methylcobalamin form. Methylcobalamin is proven to be more natural and better absorbed by the body (Link). "In Japan and Great Britain, cyanocobalamin has been removed from the market while methylcobalamin is available" (Link).

"The B12 Patch" 

The B12 patch is effective because it completely bypasses the digestion tract and adds B12 directly into a person's bloodstream. I've noticed a significant increase in energy when using a B-12 patch, and I think the patch is the most reliable method of taking B-12. There are many different brands available on Amazon, and the average patch is applied once or twice a week (Link). David Rainoshek of "Juice Feasting" has talked about how the B12 Patch has proven effective for increasing B12 levels (Link). Kevin Gianni from Renegade Health also promotes this patch:

Sublingual Tablets

Sublingual tablets dissolve under the tongue, which can increase absorption. "When a chemical comes in contact with the mucous membrane beneath the tongue, it diffuses through it. Because the connective tissue beneath the epithelium contains a profusion of capillaries, the substance then diffuses into them and enters the venous circulation" (Link).

"A study published in the Feb. 21, 2005 BioMed Central Family Practice, concluded that sublingual B12 was as effective as B12 injections and was more convenient to administer" (Link). Popular raw vegan author Paul Nison promotes the sublingual form of B12 (Link). Another author noted many health issues "which resolved immediately or shortly after taking B-12 shots or sublingual tablets" (Link). Many different brands are available on Amazon or even at your local health food store (Link).

Sublingual Spray

"Dr. Mercola's B12 Energy Booster" is a spray that uses "nano droplets", which are absorbed under the tongue. Dr. Mercola sells this product on his website (Link).

On her website, popular raw food author and speaker "Shazzie" says, "I think I've finally got on top of the panic attacks I used to have. That was probably due to being vegan long-term, a B12 deficiency, cured with sublingual spray. I'd always taken B12 but not sublingually, as I didn't realise the importance. I know better now" (Link).

Nutritional Yeast

"Juice Daddy" Jay Kordich has promoted Nutritional Yeast as a way to get vitamin B12. Nutritional Yeast is fortified with vitamin B12, yet it is also naturally rich in other B vitamins.

"Injections"

For those who have extreme deficiencies, monthly or weekly B12 injections may be needed. Injections are affordable and can be approved by a physician.

Traditional Pills

Most multivitamins include B-12. This is sufficient for many vegans. However, some people find that traditional pills are not absorbed as well when compared to sublingual B12 or B12 patches. (Link)

"Diet"

Many vegans say that a vegan diet naturally contains all essential vitamins, including B12, and therefore supplementation is not essential on a vegan diet. This is partially true, simply because B12 is usually added to popular vegan foods such as soy milk and cereal. Therefore, vegans who do not take supplements can still attain enough B12 from these enriched foods.

Other vegans choose to switch to a vegetarian diet (or a raw vegetarian diet), adding organic free range eggs and/or organic dairy into their diet (including raw eggs, raw milk and raw milk cheese).

For most adults, the recommended daily intake of Vitamin B12 is 2.4 micrograms per day (Link). For vitamin B12 rich foods, check out my other post Here!

In the below video, Natasha St. Michael details how a vegan diet left her B12 deficient. She said she was not properly absorbing B12 from the traditional supplement she was taking. So she is now eating animal products such as fish and eggs on a daily basis.

People who have trouble absorbing B12 from a typical pill might want to consider a sublingual pill or a B12 patch.