By Jack Norris, RD, LD
I’ve concluded a personal experiment using a daily multivitamin that I conducted after writing the article, Are Multivitamins an Adequate Source of B12 for Vegans?
In the article, I present evidence that a daily multivitamin containing 5 µg of B12 should be enough for adults (who aren’t pregnant, breastfeeding, or have a malabsorption disorder). I couldn’t find a multivitamin with 5 µg of B12, so I used a Deva multivitamin with 6 µg instead.
Here’s the timeline:
- October 7-20, 2021: No B12 intake.
- October 20, 2021 blood tests:
- serum B12: 281 pmol/l
- serum methylmalonic acid: 148 nmol/l
- serum homocysteine: 10.4 µmol/l
- October 20 (after blood draw): Began daily intake of Deva multivitamin containing 6 µg of B12 and 60 mg of vitamin C, with no other source of B12.
- January 26, 2022 blood tests:
- serum B12: 307 pmol/l
- serum methylmalonic acid: 112 nmol/l
- February 10, 2022 blood test:
- serum homocysteine: 10.3 µmol/l
These results, especially the reduction in methylmalonic acid to a low level, indicate that a daily multivitamin with 6 µg of B12 was enough to maintain a healthy B12 status.