Lobsteriffic- if you're good about taking the multi every day and it has at least 25 micrograms of b-12 in it (preferably as cyanocobalamin) you should be fine.
Cyanocobalamin is not the preferred form. Cyanocobalamin does not affect homocysteine methylation. Since vegans have elevated homocysteine levels (you can google this for studies), methyl
cobalamin would be the better form, as well as other methylating nutrients like B6, folate, TMG and creatine. Read here: http://www.drinkyourvitamins.com/images ... olaloa.pdf
and here: http://www.drinkyourvitamins.com/homocy ... ancer.html
Although these links are from a commercial source (Ola Loa vitamins) they are written by Dr. Richard Kunin, a well-respected orthomolecular physician. here's another:http://www.naturalnews.com/020019.html
Although I am LOATH to link to NaturalNews, this is a good interview.
Hello all ...
This one caught my eye as a vegan pharmacist ... so I had to chime in.
Depending on what works for your day to day routines ... I have found a weekly B12 sub-lingual lozenge (2,000 mcg - 2,500 mcg) to be the most practical to keep my B12 levels within range - If I forget one week - so what ... I take it the next time around and get in 4 tabs/month.
I always have my B12 level (blood work) checked during my annual physical and have been @ the top of the limits. Therefore, this is keeping my B12 stores satisfactory and I have noticed improvements in my other related labs as well - and I have decreased the amount I supplement as well ...
I always suggest that all vegetarians, esp. vegans get annual blood work and then tailor their supplements accordingly ... otherwise you are wasting your money and/or driving blind. I recently found that my Vitamin D stores were critically low and have added a Vitamin D2 supplement 2,400 IU/day to resolve that issue ... esp with the risk of bone fractures as a body builder, IMPORTANT!
Watch out for D3 ... this one is derived from animal sources! Most multivitamins utilize D3 - heads up!
So overall ... ask your physician to run a folate, B12, Vitamin D, Tranferrin saturation, Iron and whatever else they deem appropriate ... and then tailor your supplements accordingly ... You may not need anything if your diet is consistent and your are within normal limits.
This is good advice on the B12. A few sublingual tablets per month (1000mcg of methylcobalamin) elevated my B12 to very high levels as well.
As far as the D2 goes, you should be aware it's an unnatural form of vitamin D. It's not normally found in the body and is not as effective as D3 in raising 25(OH)D levels. We know about how much D3 the skin produces, and we know about how much D3 that equates to in supplement form. We know D2 is not natural, not as effective-- about all it has going is that it's vegan. So my recommendation would be to use a tanning bed that specifically emits the UV wavelengths that produce vitamin D. here's a link to a google site search of Vitamin D Council:http://www.google.ca/search?q=d2+site%3 ... e=off&tbs=