For dietary supplements, I promote the cyano- form of B12 over the other forms because it’s more stable form and it’s been studied more thoroughly so we know what doses are effective, but not because adenosyl can only be derived from it.

Oh, ok, for some reason I remembered reading here that it can only convert from cyano

Yarenn,
Our cells can convert adenosyl-, methyl-, cyano-, or hydroxocobalamin into the forms they need (adenosyl- and methyl-).

Michael,

About 80 g per day is right. Here’s a list of vegan foods and protein amounts. Firm tofu and seitan are the highest per serving. Other foods throughout the day will add up. Have you tried logging your foods for a few days to see where you come out? Many people use Cronometer. There’s also protein powder. Orgain is 21 g per serving (2 scoops).

Adélaïde,

Good catches. I was trying to illustrate that the National Academies don’t expect someone to absorb 1,000 mg of calcium per day because many people don’t realize that only a percentage of most nutrients is actually absorbed. I’ve changed it to:

The adult DRI for calcium was set largely from balance studies of people eating typical mixed diets, in which average calcium absorption was about 25% (see p. 38 in Dietary Reference Intakes, 2011). In other words, the DRI implicitly assumes an absorption rate of roughly 25%; foods with higher absorption provide more usable calcium per milligram, and foods with lower absorption provide less.

I also changed the “%” to “fraction” in the table.

I’m french, so sorry for my english.

You said “The DRI for calcium is roughly based on an average absorption of calcium from foods of 25% (p. 38 in Dietary Reference Intakes, 2011)” but the document p38 say : “From a recent series of controlled metabolic studies undertaken by the USDA, mean calcium absorption (also referred to as “fractional calcium absorption,” which is the percentage of a given dose of calcium that is absorbed) in men and non-pregnant women—across a wide age range—has been demonstrated to be approximately 25 percent of calcium intake (Hunt and Johnson, 2007).
National Academies of Sciences, Engineering, and Medicine. 2011. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press. https://doi.org/10.17226/13050.”
This sentence doesn’t show that DRI is based on a average absorption of calcium from foods of 25%.
Is it your owner conclusion ?

There is an error on the document (very interesting) : https://docs.google.com/spreadsheets/d/e/2PACX-1vQYxFoxKMjpMSJBn0ojdax4F_j6r_pg_GJUGAYLcvz6mvQORVK7zOr3bh6YftQgXod-h3ho617Gk9kJ/pubhtml
Calcium absorption is gived in %. But 0,42% of 250 isn’t 150. Can we delete the “%” ?

Good evening.

Maureen,
We created our B12 recommendations chart *after* Taylor Wolfram noted that recommendation. When we published the chart, we didn’t believe there was convincing evidence for separate recommendations for older adults. But since we recommend over 50 mcg to meet EFSA standards for most adult options, I hope New Zealand will change its regulations.

Thanks for your reply. I read the response from Taylor Wolfram saying that you recommend 500 for older people, so I was hoping that you might be going to update your chart and then I could use it as a reference. Here’s the link to the answer:
https://veganhealth.org/vitamin-b12/#:~:text=While%20we%20generally%20recommend%20500%20%C2%B5g/day%20for%20people%20over%2065