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    • According to a 2019 study in the Journal of Clinical Nutrition, 350 mcg per week or 50 mcg per day is enough to restore any mild Vitamin B12 deficiency. A 12-week randomized, double-blind, controlled trial on 40 subjects found no difference when taking a higher dose of 2000 mcg orally once a week over a lower 350 mcg dose.

      Vitamin B12 is essential for proper red blood cell formation, oxygen transport, neurological function, and DNA synthesis. Since B12 is water-soluble, higher doses haven't been found to have any adverse effects with the excess naturally excreted from the body.

      Although naturally found in fish, meat, poultry, eggs, and milk products, Vitamin B12 is generally not present in plant foods. National Institute of Health has a dedicated fact sheet on Vitamin B12, which I found to be dense, but very useful.

    • As a vegan, plant-based triathlete, I have to supplement it. So, I recently bought a jar of low dose (48 mcg per day of B12) Cranberry Gummies to try. I found them a bit too sweet compared to the tablets I usually take. The hassle of remembering to take them daily proved to be a pain. Instead, I'll continue taking 5000 mcg Cherry tablets of Vitamin B12 once every two weeks. They are more convenient, tastes less sweet and take up less space.

      I haven't experienced any side-effects of higher Vitamin B12 doses yet even after taking it over the last three years. I did find feeling more fatigued and low energy when I forget to take them.

      Has anyone else found a more definitive answer to this Vitamin B12 question?

    • My source for B12 is either tablets like the ones you are showing or a drink that is fortified with them. I know Powerade has B12 and B6. It's a way to differentiate themselves from Gatorade. Sometimes I'll reach for a Powerade instead of a Gatorade because of the B vitamins. 

    • I have a lot to say about this because I think it’s critically important, simple, and it’s a tragedy so few people know.

      First, few people know that vitamins generally reduce our life expectancy. The science on that is well established but, as with most things, marketing is far more effective than science in public opinion.

      B12 is different. It’s from bacteria in soil and before the age of sterilization everyone got enough. Animals are simply carriers. They get it from unsterile conditions or supplementation.

      Estimates vary, but what’s clear is a significant portion of the population is deficient, especially as you get past 50 and your ability to absorb goes down. By age 80, you probably need B12 shots in the butt or risk neuropathy. Neuropathy causes the elderly to lose their balance. It’s not reversible and is responsible for many a broken hip. Tragic, because B12 supplementation is relatively easy. Even Madonna administers B12 pricks (shots) into the butts of her dancers.

      The paper you referenced from the team in Milan was extremely well written, imo. I read it very carefully. My only concern is it (by design) eliminated people who have trouble maintaining B12 levels because of illness or age. That’s a lot of people who really need it.

    • I ran out of the B12 lozenges in the bottle from Jarrow Formulas and got a new one on Amazon. But then I wondered if I should just get a Costco "Kirkland" branded B12.

      Kirkland Signature has 300 quick dissolve tablets vs 60 lozenges with the same amount of B12 - 5000 mcg. They are also "cherry" flavored, which was a big deal for me. 😀

      Turns out not all "cherry" flavors are made the same. Kirland's uses sucralose to make the tablets sweet and to my taste it didn't go well. I'll keep the bottle as a backup, but will go back to Jarrow Formulas brand again. I shouldn't be that picky about vitamins, but oh well.