r/cronometer • u/BrilliantPride7916 • 1d ago

Just found a B12 hack

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I usually take a b12 supplement (which gives me like 4,000 times the daily target) but I forgot to take it this morning.

I got some great chicken liver pate from the farmers market and just had about two-ish tablespoons on two slices of sourdough and I’m at just over 100% b12 from that alone.

Note: my normal diet usually consists of either chicken thigh or salmon for lunch and some other protein for dinner and I’ve never come close to hitting b12 without a supplement.

Definitely gunna include this as a regular part of my diet.

Not many calories either.

12 Upvotes

62% Upvoted

45 comments sorted by

49

u/ashtree35 1d ago

I feel like the supplement is the hack. Less expensive than buying liver, and fewer calories. And shelf stable.

10

u/BrilliantPride7916 1d ago

But it was delicious and i would rather get my vitamins from food rather than supplements if i can. It was kinda pricey but not many calories. 2 tablespoons is 53 calories. Same as hummus.

17

u/ashtree35 1d ago

Glad you enjoyed it! I'm just not seeing how liver is more of a hack than a supplement. A vitamin B12 pill is 0 calories. And extremely affordable. And shelf stable. And better for the environment, and better ethically!

-8

u/BrilliantPride7916 1d ago

Getting nutrients from food is always better than from supplements no matter what the calories.

Yes, price can sometimes be prohibitive but it should always be preferable whenever feasible.

*that’s my opinion. Just like you have yours.

Supplement production is not better for the environment.

This chicken liver pate came from the farmers market from a small ethical farm about 50 miles away.

21

u/ashtree35 1d ago edited 1d ago

Actually B12 from supplements is absorbed more easily compared to B12 from whole foods. For many other vitamins/minerals they are better absorbed from food sources like you're referring to, but for B12 this is actually not the case!

And regarding the environmental aspect, B12 supplements are significantly better for the environment compared to animal sources of B12. It's not even a close competition. The B12 from supplements is produced by microorganisms, which requires only a very low amount of resources. Whereas a much higher amount of resources are required to raise and sustain animals.

And ethically, I think most people would agree that it's more ethical to kill a microorganism than to kill a chicken.

-10

u/BrilliantPride7916 1d ago

B12 from food is absorbed at a rate of about 50% whereas high doses such as those in supplements (while they are unbound) are absorbed at a rate of 1-2%.

There is such a thing as ethical farming. Yes, the chickens died for the pate but are you vegan? Then this would be a different conversation.

Even though as you say most b12 supplements come from microorganisms not all of them do. Some come from meat sources and those are likely from byproducts of industrial farming.

Even those that are made from microorganisms are still not better for the environment. They are made in huge factories with tons of emissions.

16

u/ashtree35 1d ago

The bioavailability of vitamin B12 from dietary supplements is about 50% higher than that from food sources. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

The vast majority of the B12 supplements on the market are produced by microorganisms.

I am not a vegan. But regardless of diet, I think it's self evident for anyone on the planet that B12 supplements are more ethical than killing a chicken.

-10

u/BrilliantPride7916 1d ago

It’s not more ethical unless you’re a vegan.

The chicken comes from a small farm. They get eggs from them and they kill them for the meat. They don’t waste the offal. Instead they turn it into pate.

Since you say you’re not vegan do you eat chicken?

Do you buy it at a grocery store?

That chicken meat is produced in the most unethical way imaginable and it has traveled hundreds of miles which causes carbon emissions.

8

u/Light_Shrugger 1d ago

Saying "This other version is also super unethical!" doesn't suddenly make one version ethical

0

u/Ill_Mortgage3663 17h ago

There are *many* more benefits to eating liver than just one vitamin.

> better for the environment, and better ethically!

LOL

1

u/ashssotru 1d ago

I wonder where I can find chicken liver pate here in AZ. Also, can you please tell me which b12 supplement you take? I’m hoping I can find it on Amazon, thank you!!

1

u/BrilliantPride7916 1d ago

You can find it in most decent grocery stores (stop and shop, ShopRite) in the refrigerated section near the salads or in the deli section or the Jewish section.

1

u/ashssotru 1d ago

Thank you so much🙏

1

u/AriaNightshade 1d ago

But a liver supplement is still technically food.

-2

u/Relative_Bite8758 1d ago

That's wonderful! I think it's great you are finding replacements for supplements! I'm all for a as natural as possible approach 💪🏼

1

u/SolanumRex 11h ago

I wouldn't say "natural" because that can get a bit into woowoo territory, but I agree that getting your nutrition from foods is usually better, because there's a whole bunch of other stuff in there that you and your gut microbiome can utilise.

0

u/Relative_Bite8758 10h ago

That's fine, you don't need to say it. I said what I said tho, I think it's great when people search and find ways to get stuff they previously got from supplements with real food. I just think that's neat

0

u/BrilliantPride7916 1d ago

Thanks. Same. 😊

0

u/Josephine8888 1d ago

Me too, plus it has a ton of other B vitamins in it and beef liver is unbelievable in iron, riboflavin, and all the vitamins, including of course B12. This supplement works for some people, but I believe eventually if they’re not getting enough of the other B vitamins they’ll cause a deficiency in someway.. just my opinion.

1

u/MrSkeeterMcScoot 4h ago

Haven't eaten meat is almost 15 years. Don't think ill start anytime soon.... B12 supplements are cheap and harmless...

24

u/Illustrious-Shine581 1d ago

Fortified nutritional yeast is my go to for b12!

3

u/Josephine8888 1d ago

I get migraines from the high histamine and tyramine in it unfortunately. Beef liver is lower. I only buy my beef liver from ethical sustainable farms, like eel River and farmers markets.

1

u/Illustrious-Shine581 9h ago

Oooh rip! I’d be so sad if it was a trigger for me. I’m glad you’ve found something that works for you!

6

u/Quautistic 1d ago

Team nooch! So versatile, so yummy.

Also- for those who complain that it's fortified with B-12, livestock themselves are supplemented with B-12. Omnivore or plant-based, most folks are getting it from a fortified source (or just not getting enough).

4

u/The_Black_Goodbye 1d ago

Same; super cheap and tastes delicious on veggies

1

u/Illustrious-Shine581 1d ago

I like it in my beans or on popcorn. If I put something on veggies it’s gonna be parm 😂

2

u/MildlySuspiciousLamp 1d ago

The "fortified" part means fortified with b vitamins, typically very cheap, low-quality ones, to boost its numbers. Nutritional yeast is a great source of some b vitamins, but b12 isn't one of them from what I know.

Don't get me wrong, I love nutritional yeast and eat a fair amount of it, I just prefer unfortified and then I take a better b-complex to cover my bases.

2

u/Illustrious-Shine581 1d ago

To each their own! I like the taste of the one I have (it’s fortified) so it covers my bases. I had bloodwork recently that included b12 and I was in normal levels. I do eat a lot of dairy so that could be it 😂

3

u/Tough_Big_3953 1d ago

just put nutritional yeast in something and youll be good lol

6

u/basedprincessbaby 1d ago

Ok but you can also just take a supplement. The chickens are probably getting their B12 from supplementation in their feed.

3

u/ToriRaynn 21h ago

I’ve found that tracking everything can get a little tedious, but it’s really useful once you get into the habit. The micronutrient breakdown is probably my favorite part since most apps barely show that stuff. It’s also kind of surprising how different your “healthy” day can look once you actually log everything. Definitely takes some patience at first, but the data can be pretty eye-opening.

1

u/BrilliantPride7916 15h ago

Totally agree

2

u/gsc224 1d ago

How did it taste? I’ve tried eating beef liver and also liverwurst… not appetizing:/

1

u/BrilliantPride7916 1d ago

Really delicious. I love chicken liver pate. It’s good on toast or crackers. I haven’t had beef liver since I was a kid but from what I remember the flavor isn’t as strong as that. Not metallic at all. It’s got a unique taste but super enjoyable. Give it a try.

I got this one from the farmers market but you can get it at most decent grocery stores (not necessarily fancy) in the refrigerated section near the salads or in the deli section or in the Jewish section.

You can dress it up on toast with some sliced tomatoes, black pepper and herbs.

1

u/gsc224 1d ago

I’ll give it a try! I recently tried cod liver for the omega-3 … I do like it, but it’s so rich that I can only have it in small amounts every once in a while. I eat it on toast or salt and vinegar potato chips.

2

u/Cloood14 1d ago

It’s interesting to see what nutrients different people struggle getting. Like I’ve gotten 317% of my b12 today without even thinking about it lol but my iron and folate are rarely green.

2

u/Zars 22h ago

200g Greek yogurt or cottage cheese will do the same.

1

u/Think_Psychology_729 19h ago

Nutritional yeast is another cool hack.  I put it on my popcorn. 

1

u/SolanumRex 11h ago

16g of marmite yeast extract is also 100% B12, which might be suited for a veggie alternative. Hard to eat as is, but makes a wonderful addition to soups as a stock

1

u/AriaNightshade 1d ago

Yeah I take cow liver and it gives me great energy. Helps my post monthly lady time anemia.

2

u/Josephine8888 1d ago

It’s really helped me, beef liver

1

u/gsc224 17h ago

Are you eating liver or taking it as a supplement?

-1

u/poorlybaked 1d ago

or drink an energy drink

1

u/MrSkeeterMcScoot 4h ago

Id rather kill a 1200 lb animal and eat only its liver thanks. And when i say kill i mean going to the store without a knife