Hello everyone, I have recently gone vegan, my question is related to vitamin B12 and Folic acid, I would like to know the doses you take of both and the best time to take them.
To date I had them with breakfast, but at breakfast I include coffee … I don’t know if I do the right thing. Thank you
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Great question. Could we include Vitamin D in the conversation too? My understanding is that most people would benefit from B12 and D supplementation, but how much?
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Yes, it would also be good, although I currently do not take vitamin D
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FWIW my position is to take the VB12 complex in the morning basic 400% RDA unit. There are various options out there for it. Turns your pee flouro as you dump the excess B2. I take that as a sign it is working. Vitamin D is only really needed for the winter months in the northern hemisphere. You should synthesize enough of it if you get out on your bike during the summer. The exception to that rule would be riders of colour they are recommended to continue with Vit D supplementation as there is a higher prevalence of prostate cancer for them in higher latitudes. Apparently VitD mitigates. The problem for plant based people with successfully supplementing vit D is that you need to take it in an oleaginous form, a gel cap. The pressed pills inhibit the uptake. So that means either taking gelatine caps or sourcing a gelatine free supply; There are sprays and dropper options out there. If you are taking Vit D then there is a reasonable argument to supplement with calcium too if you are vegan.
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And then breakfast with coffee? any problem?
Sorry can’t help there I don’t drink coffee… but I have never heard of coffee inhibiting vitamin absorption.
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Folic acid is necessary?
Indeed most vitamins are more or less necessary… but you are only recommended to supplement Folic if you are pregnant.
Coffee and tea both do, but by how much, not aware.
You live and learn…
Any decent refs on that?
Given the 400% RDA dose I would be surprised if it knocked it below your 100% RDA at cellular level. Would love a decent ref on that.
Been vegan for 19 years. I usually take anywhere from 5,000-10,000 mcg of sublingual B12 in the morning (when I remember). I have never taken folic acid. There are many vegan Vitamin D3 options now. I was taking 2,000 IU daily but have not done that for years. Not regularly taking iron supplementation. Have never been anemic. Had a great Leadville this year (was my A race- was going back and forth with Jonathan a bit but he beat me by 3 minutes in the end).
Will get a physical soon and report my lab results if interested.
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5000-10,000 mcg ??, I take a sublingual tablet of Solgar of 1000mcg … is not too 10,000? or is it too little 1000 ?? Thank you
Here are a good articles about vegans nutrition and some other stuffs. You can find whatever is important for you. https://foodclinicdiet.com/blog/
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I just purchased the above book, off the GCN website, even with shipping from Europe it’s cheaper than on Amazon prime with free shipping.
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I was going to order it the other day, but shipping was almost as much as the the book itself.
Hi any recommendations for a decent plant based protein powder? Preferably europe based
I use bulk powders pea protein that is Europe based
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If you’re around the UK, Organic Hemp Protein Powder - Forest Whole Foods
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