text:
Recommended Supplements for Vegans
164 Responses to Recommended Supplements for Vegans
kira November 28, 2010 at 1:37 pm #
is there a vegan multivitamin that would meet all these requirements?
Bella April 2, 2012 at 6:33 pm #
To be honest, No. You're welcome to look for one but believe me, I have done the search and i haven't found the multivitamin that you can just pop one pill and be good to go.
What I'm currently taking is this:
-Now Special two multivit. (the best I have found. I take the recommended dosage. The tablets are huge so I recommend the vcaps even though its 4 pills/day)
-Veglife vit D2 400 I. U (2 pill/day in winter, in summer i dont take any because there is already 1000 I.U in the multi vit)
-pure vegan B12 spray (1 spray/day)
-Deva DHA-EPA (1pill/day) + 1 tbsp of ground flax/day
I also take from time to time a prebiotic pill and/or an enzyme digestive helper to renew my microbe flora/enzymes. It helps with the bloating and the gases.
Hope this helped! Dont forget to eat loads of veggies! Good luck! :D
Kayla Marie August 29, 2012 at 2:47 pm #
I take Equaline: One Daily Women's. It contains Vitamin D, B12, Calcium, and Iron. I get iodine from iodized sea salt.
Maddi August 21, 2014 at 6:47 pm #
This looks interesting http://www.devanutrition.com/multivitamin.html
Dianne January 14, 2016 at 10:49 am #
Yes! Dr. Fuhrman Women's daily formula D3 is what I use. It meets all of these requirements and is vegan.
Kelly May 22, 2016 at 3:39 pm #
Alive Brand meets the requirements: http://feelalive.com/women
Linda November 28, 2010 at 1:53 pm #
Thank you for an excellent article! This is quite a moderate position, I would say. I definitely like food to be my medicine, but I follow evidence-based research to guide me on supplements. Right now, I put vitamin D and B12 drops in a liter bottle with 2 tablespoons of chia seeds. I drink this gradually over the day.
I will also consider your advice on calcium and DHA. I used to take calcium supplements, but reconsidered the practice a couple of months ago when that research came out on its association with heart disease.
What's your take on iron supplements for post-menopausal women? And is it true that the 5 – 15% of people whose urine turns pink or red after eating beets should have their doctors access their iron status?
Ginny Messina November 28, 2010 at 5:54 pm #
I think that most vegan post-menopausal women will not need iron supplements, but it is still worth checking in with your doctor every once in a while to see what your iron levels are. I really wouldn't bother with supplements for this nutrient unless you know that getting adequate iron is a problem for you.
I have never heard of the beet thing!! I'll check it out.
I admit I had been completely confused about the b-12, thinking it was cyanocobalamin that was the less desirable. And I just checked out a couple online vegan stores, and the only b-12 they seem to carry is the methylcobalamin. Where do you get your cyanocobalamin?
Gail November 28, 2010 at 2:03 pm #
Do you know of any vegan sources of vitamin D3? I understand they're either from fish or wool (sheep) sources. Or is it fine to take another type of vitamin D? (my naturopath had recommended D3, but I'm not sure what the difference is.)
Thanks so much.
Ryan November 29, 2010 at 12:31 pm #
You can get Natural Vitamin D2 from a website. The company is in the business of creating Natural Vitamin D2 from a mushroom. I have been taking these mushroom supplements for 2 years now. They now have a D product. Each serving gives up to 2,000 IU per day. Not only do you get the benefits from the D2, but you get the benefits from the Mushrooms as well. http://www.totalnutraceutical.com
We take Deva Vegan multivitamins – 100% iodine, 100% iron, 1666% B12, 100% D2.
Only 10% calcium, though, and no DHA, though there are a couple of vegan DHA supplements out there, as well.
Ginny, thank you thank you thank you for the work that you do here. Every time I see a new post from you I get excited. I'm a total hobby nutritionist and am often frustrated with the misinformation all over the internet. It's so refreshing to have a place to point people at with the credibility of an RD – as opposed to just myself going "No, REALLY, please listen to me you can't get B12 from spinach or bran!"
Anyways, I supplemented with calcium during my pregnancy (on top of my prenatal) but have dropped off in the months following. I'm still breastfeeding and taking a multi with 20% rda. You've advised that we should probably sup, but how much? 100% over the course of the day? Is the 15-30% found in most multis going to be enough on top of a whole foods, greens-rich diet?
Thanks again for being ridiculously awesome. =)
Ginny Messina November 29, 2010 at 3:06 pm #
How much calcium you need from supplements really depends on the rest of your diet. If you are eating plenty of calcium-rich foods like calcium-set tofu, fortified plant milks and juices, and leafy greens, you may not need a supplement at all. But if your diet varies, you may want to add about 200 to 300 mg of calcium per day just to round it out. That's what I do.
Ginny Messina November 28, 2010 at 5:32 pm #
I didn't mean to suggest that people shouldn't take methylcobalamin–just that many might not realize that the recommended dosage is probably much higher. The concern is that someone using a supplement that provides 1,000 micrograms of methylcobalamin might think that they need to take this only twice a week or so.
I agree that finding a vegan source of cobalamin is not that easy and most are really big doses. I know that Nature Made makes one and I think the one made by Sundown is vegan. So is the NOW brand, which I believe is in the form of a liquid. I'll keep looking for more.
And remember that if you are using a multivitamin, it may still be necessary to chew it to get adequate absorbable B12. And you'll still need to find a source of DHA if you choose to supplement with it.
As for vitamin D–no, vitamin D3 is never vegan. Vitamin D2 (ergocalciferol) is the vegan form. I'll try to write more about vitamin D soon, but the evidence suggests that vitamin D2 is well absorbed and raises blood levels of vitamin D. It's what I use.
hi Ginny, thank you for your amazing site. I've been vegan for 10 years and have just had my B12 levels tested with a blood test. Today however I was looking at Vegan Health's site http://www.veganhealth.org/b12/levels, and I'm now a bit confused. My question is: can I trust the blood test to determine whether my B12 level is adequate? (I don't understand how to read the chart). Many thanks, and with warm regards.
Ginny Messina November 29, 2010 at 3:36 pm #
I think what Jack is saying is that measuring serum levels of B12 alone can miss some deficiencies. It's generally better to use more than one type of test and some types are more sensitive–especially to early deficiency–than others. You might want to ask your doctor how your B12 status was measured. None of the tests is absolutely perfect–another good reason to supplement no matter what!
I have to admit I am a little confused – I did a bit of reading up about the forms of B12 and which one was better (and Wikipedia wasn't one of my sources :) I'd read that methylcobalamin was the better source of B12 because it is a type that is already converted to the form most easily usable by the body. And I'd read that methylcobalamin was the form most likely to be vegan, whereas cyanocobalamin might not always be from a vegan source. Luckily, it's fairly easy for me to find cyanocoblamin where I live, but it'll take some sleuthing to find a brand that's vegan.
And what is your opinion on xylitol? I had been using the NOW brand of B12 until I learned there could be potential carcinogenic issues with xyitol and decided to avoid it and stop buying NOW (though it's a really good deal for the size of the bottle I can get).
Frank August 7, 2011 at 6:21 pm #
Ginny, do you have experience or an opinion about the methylcobalamin 'energy patch' that is available? The ones I am using have 1000mcg of methylcobalamin and they recommend one to two patches a week placed on the skin behind the ear for 24 hours each dose. It also has 400 mcg of folic acid.
Brynn November 7, 2013 at 10:18 am #
I researched this extensively and your site is the only one I found that recommends cyanocobalamin over methylcobalamin. Apparently cyanocobalamin is not found in nature and is synthetic. Some researchers say it is toxic. And I found a number of researchers who said that methylcobalamin is better absorbed. These sites aren't ones advertising products. It's almost like their info is the opposite of yours. Could you please clarify this for me?
Mark Avrum Drutz December 18, 2013 at 2:10 pm #
Cyanocobalamine derives from cyanide, which I was shocked to discover. I asked my pharmacist about it, and he said that your body converts the cyano (and the cyanide is in small amounts so is 'likely' not toxic) into methylcobalamin which the body can absorb. So why not take the supplement that your body can use, rather than one it needs to convert?! So I switched immediately to methylco, and the recommended dosage is 1 per day, and each pill is 1000 mcg. So yes, the dosage is higher, but so what, it's still 1 pill?!
Nikki Hurst January 22, 2014 at 7:55 pm #
There is a vegan D3 derived from lichen:
VeganRHN May 15, 2015 at 12:15 pm #
What do you think of the new lichen sourced vegan D3 from AOR?
Meg November 28, 2010 at 8:45 pm #
Hi Ginny,
I've heard of new processes that make vegan D3 starting with rye and maybe also algae. I've looked into "vegan" D3 before and found that they started with lanolin and so it wasn't vegan, but this seems different. Do you have any info on these new processes?
It's mentioned here: http://store.veganessentials.com/solar-energy-gum-by-b-fresh-p2546.aspx
(Also, just fyi, if I hit "reply" above it brings up a comment box that says "Null" and won't let me comment. Tried on FF and Chrome.)
Ginny Messina November 29, 2010 at 3:08 pm #
I'm not seeing how that product contains D3. It says that the vitamin D is derived from rye. And there is a fungus that grows on rye that produces vitamin D–but it's D2. So I suspect that this is what this product actually contains. I have yet to see any source of vegan D3. It always turns out to be not vegan or, it's actually D2.
Adam May 21, 2012 at 11:10 am #
There is a new product called Vitashine which is vegan society approved and D3, made from lichen.
They do sprays for 1000IU per spray or capsules 5000IU.
The parent company also makes vegan EPA/DHA supplements with good EPA levels (unusual for a vegan EPA and DHA supplement).
Take care
Adam x
Heather November 29, 2010 at 2:06 am #
I supplement with Vega Whole Food Health Optimizer every morning with a banana and either hemp or almond milk. (http://myvega.com/products/whole-food-health-optimizer/nutritional-info) Do you have any experience with this or with people who use this as their primary vitamin and mineral supplement? My partner and I are whole foods vegans, and so we eat lots of fresh fruits, vegetables, legumes, and whole grains. I've recently, too, begun to supplement with DHA.
I've recently in the last few months discovered your blog and love it. Thanks for all of the information you put out there!
thefruitpersuit (Sabine) November 29, 2010 at 2:37 am #
Hey Ginny, thanks for writing this post to shine some light on vegan nutrition. My boyfriend always tries to convince me that a vegan diet is not healthier, since we need supplements. I try and explain to him that almost all omnivores also need supplements and/or fortified foods, but just don't know it. I don't know any omnivore who eats fatty fish 1-2 a week, meaning they don't get any DHA either. I really don't get how they can't realize that for themselves, oh well. By the way, I don't know how it is in the states but in Europe, we get our Iodine from bread consumption! All breads are baked with Iodined salt, apart from the bread you bake yourself.
I would also like to add to your conclusion that a vegan diet is not only healthier, in most cases, than omnivore diets because of the higher amount of (most) vitamins and minerals we get, it's also much healthier because of the crap we don't ingest (hormones, antibiotocs, carcinogens, cholesterol, sodium and more saturated fats)! For me, a vegan diet is healthier because we get more particular nutrients in (potassium, unsaturated fats, vitamin K, folate, vitamin C, phytochemicals, etc), can easily supplement the ones that we cannot obtain on a vegan diet (b12), and get a lot less of the nasty stuff (aforementioned).
another fabulous—well said and true post! I only wished you'd have touched on whether we can meet these needs with fortified foods–such as nutritional yeast and fortified almond milk that has cyanocoblamin, or cereals with vitamin D, etc.
Ginny Messina November 29, 2010 at 3:11 pm #
Yes, you can meet these needs with fortified foods–and I did want to emphasize that "supplements" means either pills or fortified foods. But foods are fortified with vitamin D at levels that will help people meet the current RDA, but not the higher amounts of this vitamin that most experts are recommending. So in this case, I still recommend a vitamin supplement. For vitamin B12, 2 to 3 servings of a fortified food per day should be enough.
Michelle November 29, 2010 at 4:51 am #
For those in the UK Holland & Barrett do a vegan B12 supplement. It is cyanocobalamin. However each tablet is 500 microgram and the bottle recommends 1 to 2 tablets daily. I'm taking one a day but after reading this post I feel I may be vastly overdosing if 25 micograms of cyanocobalamin is likely to be sufficient! It does on the bottle each tablet contains 50,000% RDA !
What do you recommend? Keep taking it? I'm confused!
Ginny Messina November 29, 2010 at 3:12 pm #
You don't really need to worry about overdosing on vitamin B12, but I don't think you need to take the 2 pills every day. You can take 2 pills two to three times per week and that should be enough.
beforewisdom November 29, 2010 at 6:35 am #
I'm not a 100% sure, but I think vitamin b-12 supplements are manufactured by using bacteria to ferment it. It seems a bit silly to think of that as being any less natural than buying a food, out of season, shipped across a continent, in a plastic coated box.
beforewisdom November 29, 2010 at 6:41 am #
"The food industry doesn't fortify orange juice or instant oatmeal with calcium as a favor to vegans; those foods are marketed to omnivore women"
Excellent point. These supplements are available because carnists need them.
beforewisdom November 29, 2010 at 6:44 am #
The list of supplements in the post above is short compared to what non-vegan health authorities who believe in supplementation would prescribe for the general public.
Amy November 29, 2010 at 8:44 am #
Hi Ginny,
I love your site and I am in my 2nd year of the Dietetics program. I have 2 children, 7 yr old daughter and 3 1/2 yr old son. They are about 90% vegan (grandparents on the weekends is the other 10 %) They take Animal Parade vitamins somewhat regularly. Would this be sufficient for all their supplement needs?
Ginny Messina November 29, 2010 at 3:17 pm #
I'd suggest a little bit more B12–maybe a separate supplement providing 15 to 25 micrograms of B12 per day. And are they consuming some calcium-fortified beverages–plant milks or juices? Otherwise, that supplement looks good. And I'm so happy to see another vegan coming through a dietetics program!
Holy Crêpe November 29, 2010 at 2:48 pm #
Omnivores also get some of their B12 through "fortification" of animal products.
>50% of the vitamin B12 produced is used for animal feed. For other vitamins the numbers are even higher. Some animals like chickens and pigs are raised on plant only diets, though they are omnivores. Therefore supplementation with some vitamins is required (also vitamin D if they are kept indoors all the time).
At least in Europe the animal feed is enriched with iodine and often other stuff like selenium.
For vitamin D new recommendations will be published in a couple of hours : http://www.iom.edu/Activities/Nutrition/DRIVitDCalcium.aspx
Thanks for this nice blog btw, Ginny :)
Jack Norris November 29, 2010 at 4:21 pm #
Hi Jan,
This is a better page to read regarding getting your B12 levels tested:
If you don't eat a lot of seaweed, then your B12 levels should be relatively accurate.
I hope that helps.
Sarah November 29, 2010 at 5:36 pm #
Hi, I had a question regarding the B12. Everyone is always saying that vegans MUST supplement with B12, but I find that almost anything I eat that isn't made from scratch (i.e. soymilk, veggie burgers, cereal…) is fortified with 50% or more B12! I usually figure that that is fine since I eat some sort of fake meat/tofu/soymilk just about every day… Do you think that is okay, or is supplementing better?
And about the iodine and Vitamin D– totally! I just did a four day diet analysis for one of my courses in my dietetic program at school and I was deficient in both :(
http://www.allergyadvisor.com/Educational/Febr03.htm says beeturia is most common in people with enhanced iron absorption.
So if you aren't getting much iron in your diet and your body is trying to pull in more, you're more likely to have beeturia.
Hi Ginny, thanks for all the info! What brands of supplements do you recommend for DHA?
Rob November 30, 2010 at 10:06 am #
I am a little confused now my wife and I have been vegans for 5 yrs and feel great and we get most of our B12 in a multi vitamin supplement. Am I understanding you right that if it is in a multivitamin we need to chew it instead of swallowing it?
Ginny Messina November 30, 2010 at 1:33 pm #
There is some evidence that B12 is better absorbed if you chew the pill or use a sublingual one that dissolves under the tongue. So I tend to recommend this to be on the safe side. It doesn't mean that you absolutely won't get enough B12 if you swallow the pill whole–just that chewing gives you some added protection.
Tumeria Langlois November 30, 2010 at 1:24 pm #
Great article. I actually take these supplements. I take B12 every day. The sublingual is very tasty. I do vit D in the late fall and winter months. Dr. Greger recommends 4,000 IU's. We did this last Winter and stayed healthy -no colds! I can't eat sea vegetables because of the taste. I just can't stomach it. I take a kelp supplement for my iodine as I don't like salt. For calcium I eat a lot of dark green leafy veggies. I also lift weights 4 times a week. Also drink some soy milk that has added calcium. I do eat spinach for iron and I am at the point now in my life (50) where I don't often have periods any more. For DHA we take V-Pure. The DHA comes from algae. Omega Zen is good too but has a "fishy" after taste. We also eat flax seeds and walnuts.
First of all, thank you for this post. Also, thanks for taking the time to answer so many questions in the comment thread. You seriously rock.
I had a question in regard to cyanocobalamin. I saw an article linked to on a vegan form that said cyanocobalamin was inferior to the other types of B12. Can you speak to this? The article is here: http://www.naturalnews.com/027045_vitamin_B12_cyanocobalamin_methylcobalamin.htm
Thank you.
Chuck Bluestein December 2, 2010 at 11:34 am #
Vitamin D and B-12 supplements are very cheap because you need so little. You have heard of people taking a 500 mg vitamin C supplement. That much B-12 or vitamin D is enough to last for decades. Micrograms are a 1/1000 of a milligram. I.U.s of vitamin D are even less than micrograms. So 1,000 micrograms are 1 milligram.
michelle December 10, 2010 at 10:19 pm #
Do you recommend a lysine supplement? Just briefly read Jack Norris's post on how many us may not be consuming enough.
Ginny Messina December 15, 2010 at 12:04 pm #
No, I don't recommend a lysine supplement. I think people don't get enough lysine only if they aren't including enough protein-rich foods like legumes and soy products. If you are eating at least 1 1/2 cups per day of high-protein plant foods like these, you'll get enough lysine.
Paula January 1, 2011 at 5:12 pm #
Thank you for that crucial clarification on B-12. I've done a pretty good amount of reading on veganism on the blogosphere but have not come across a single other blog that provides this information.
Your science-based vegan nutrition information is much needed in a vegan blogosphere that can be quite fanciful and imaginative as far as nourishment concepts and data are concerned.
Again, many thanks
Santiago Ieng January 16, 2011 at 1:08 pm #
. Awsome blog, and awsome information. I run a blog myself in sweden- just about Vitamin D. I seems like you have found your niche, but with a little antispam function and tweaks on the performance and interface, it could be even better. My niche is Vitamin D – It seems like the officials are not interested in a healthier population, since Vitamin D is not pre- added so fx. milk or other foods. In the nothern europe more than 60 % of the elder are ind Vitamin D deficiency, and surely as a cause of that, in a higher risk of developing cancer, osteoporosis, and many other deseases.
That was all I had to say. Hope you will keep up the good work.
Sarah GM January 21, 2011 at 4:59 pm #
Thanks for this great information. I'm curious about choline. I just heard a nutritionist on the radio say that vegans should supplement with it because we're at risk for deficiency. Looking at a chart on Wikipedia regarding choline content in food, I would estimate I get 100-200 mg per day, whereas 425 mg is the DRI. What do you think?
adam antichrist February 15, 2011 at 7:18 am #
how come you didn't discuss B12 in algae? Have you read this review: http://tier-im-fokus.ch/wp-content/uploads/2009/10/watanabe02.pdf
Theresa March 5, 2011 at 1:11 pm #
Hi Ginny,
I've been cutting down on animal products x 8 months, and I'm at a point now where I'm almost 100% vegan. I've been trying to read more on what I need to do to make sure that I stay healthy (even as an omnivore I have had problems with iron deficiency, so this is one thing I worry about), but I have 2 questions that I'm having difficulty answering.
1) You've suggested (I think) that it's hard to overdose on Vitamin B12, since the acceptable dose range is quite wide. Is this accurate? Right now I take a (non-chewable) multivitamin that provides 6 mcg of Vitamin B12 (cyanocobalamin). I also usually eat about 1 Tbsp a day of nutritional yeast (on salads), plus I drink a cup of fortified soymilk on most days (1 cup=70% of the RDI for Vitamin B12). I'm anxious about making sure that I take in enough of this vitamin, so I went to the drugstore in search of an additional supplement. I was going to purchase a bottle of Vitamin B12 dissolvable tablets (each tablet=1000 mcg of mehtylcobalamin), and then take this tablet 1x daily (as instructed on the bottle) but I decided to run this by the pharmacist, just to make sure that this was appropriate. The pharmacist told me that this dose is meant for people with a pre-existing Vitamin B12 deficiency, and that it could be harmful to take it every day. I asked if this was the case even if I was a vegan, and she said yes. What would the upper daily limit of Vitamin B12 be?
2) I've done a quick inventory of my diet and can see that I might be lacking iodine, because I don't use iodized table salt. (I use sea salt). I wanted to try supplementing with kelp powder, and purchased a bag of this at a grocery store. Is this a reliable way of getting iodine? I've heard reports that iodine levels in kelp powder can vary a lot, and since it seems possible to overdose on iodine, I'm worried about getting sick. I've read that 1/10 tsp of kelp powder provides the RDI for iodine, but if iodine levels vary a lot, is this a reliable way of getting iodine? (I haven't been able to find supplements that provide iodine only).
I am currently converting my diet to a vegan diet, this after a life of eating meat. Dairy seems to be my biggest challenge, as well as finding simple, easy recipes that do not take a shopping excursion to 20 different stores.
Thank you for credible advice, I shall look forward to reading more.
Donna Barski September 24, 2011 at 5:54 am #
Can B-12 levels be too high?
In May of 2011, my blood analysis of B-12 indicated that I was over the optimal level. Optimal range from this lab is 211 – 946 pg/ml. My level was1817 pg/ml.
My B-12 level has been in the high range for a couple of years, actually. At my last visit to my medical practitioner, I was told to stop my supplementation to get my B-12 levels down. I am a bit confused – thinking that it does not matter if my B-12 levels are high. In fact, I was feeling confident about my B-12 levels.
I did go on the internet and finally found an article stating that a high level of B-12 is associated with cancer. (Most articles talk about deficiencies.)
I decided to stop taking a B-12 supplement. (I had been taking 1000 mcg B-12 around 3 times a week.) I was also taking a multi-vitamin with B-12 so I stopped taking it. I'll be getting another blood analysis on October 25.
I am 60 years old and have been vegan for 3 years.
VeganRHN May 15, 2015 at 12:30 pm #
Do you eat a lot of seaweed and algae? They contain B12 analogues that can show up as B12 on blood tests.
I always ask for a homocysteine test as well as B12 serum to determine my B12 status since I eat a lot of seaweed. A B12 serum test alone may be falsely high because of the analogues.
But if homocysteine is high that is an indication of low B12 (being low in a couple other B vitamins would also cause high homocysteine).
Hi Ginny, I was just checking back to see if you had written any more about cyanocobalamin versus methylcobalamin. I recently read a comment about these different forms of B12 and would love to read a dietician's response to these concerns. Here's the comment in question, which was posted to a parenting forum:
"It may be important to make sure that the B12 is not in the form of cyanocobalamin, as this form of B12 is cheap and contains a cyanide molecule and this may be viewed as insignificant from a toxicity point of view, but the body still needs to eliminate this compound and it may even cause complications for some people. Cyanocobalamin is not biologically active until converted to methylcobalamin, which also means releasing its cyanide. This binds to iron and blocks electron transport action and interrupts cellular respiration. Yikes! Foods fortified with B12 (as cyanocobalamin) maybe even more dangerous when cooked. Methylcobalamin is what you want to look for when choosing a B12 supplement……."
Thoughts? Or is there any place you can point me to that gives this issue a thorough, science-based treatment?
Thank you.
Pete Kruse January 30, 2012 at 3:01 pm #
Excellent, Excellent, Excellent post! Thanks for putting it all in such a readable, practical and educational form. Pete
Sunny H March 4, 2012 at 12:02 pm #
Thanks Ginny, this is very Important info. I have been eating vegan for 3 years, and at age 60 just sustained a spontaneous fracture of the femur by my knee, must walk with a cane for 4-6 months, and orthopedist says the cause is osteoporosis! 2 MDs swear it's not my vegan diet but heredity, but I now need to consider biphosphonates (Boniva, etc) and more optimal supplementation. Used to eat spinach daily in my green smoothie, but no more. I tske a multi for seniors and 1200 mg calcium with D3. I use sublingual B12 almost every day. Any illumination appreciated!
Michael S May 22, 2012 at 11:58 am #
This post has been extremely helpful! Thank you very much for taking the time to write it.
I have one question on B12, though.
I purchased the Deva B12 1000 supplement that you put under your tongue.
Should I do that 3 times a day once a week or once a day 3 times a week? Or does it really matter? It'd be a lot easier for me to do it once a day three times a week, but I wanted to see if that was okay.
Mel August 30, 2012 at 5:32 pm #
Cyanocobalamin is a low-grade, low-quality and slightly toxic (cyanide) form of vitamin B-12 that's used by all the cheap vitamin manufacturers. I recommend avoiding it completely. It won't kill you to take it, of course, but there's a better solution for B-12.
The proper form of vitamin B-12 to supplement is called methylcobalamin. This is the form that exists in nature, and it is pre-methylated, meaning it's ready for your biochemistry to put to immediate use. Methylcobalamin has several key advantages over cyanocobalamin:
* Increased absorption
* Better retention in tissues
* Contains no toxic cyanide
* Supports production of SAMe
Ginny Messina August 30, 2012 at 5:47 pm #
No, methylcobalamin isn't a better choice. The little bit of research on it suggests that it takes very high amounts of methylcobalamin to raise B2 blood levels compared to cyanocobalamin–maybe because the methylcobalamin is less stable. Until we know more, the responsible choice is cyanocobalamin which has been shown to protect vitamin B12 status.
Mel August 30, 2012 at 6:47 pm #
I have done my research.
In the body cyanocobalamin (B12) it is converted to the physiological forms, methylcobalamin (B12) and adenosylcobalamin, leaving behind a small amount of molecula cyanide. Because this B vitamin leaves a small trace of cyanide, your body will still need to remove and eliminate this compound through the kidneys.
Personally as a vegan, my motivations is to endorse a plant based, organic lifestyle. Consciousness must be given therefore into what lies hidden in our suppliments. Methylcobalamin may need to be taken at greater doses in some people. But it is a natural form of B12 and does not have a poisonous residue.
What is the point of eating a plant based organic diet if by ignorance your very suppliments have cyanide.
Quite astonished you would argue otherwise.
Alex Strain October 6, 2012 at 7:41 pm #
Vitamin D deficiency is prevalent among many humans. It is not a vegan issue, which is what you imply. I have been a vegan for about 6 years and don't supplement and I am fine. I've had my blood work done as recently as 2 months ago and I was told my levels are perfect. What about suggesting first that anyone who reads your post get their blood work done, get a physical and see where they are and take it from there?
Beyond that you talk about people giving bad advice and then you share your thoughts with no back up. Where are your facts?
Also,we're not on a diet. What do you mean vegan diet? Being a vegan is about your ethics.
And people need to stop blaming everything that goes wrong with them on them no longer consuming animal products. There are tons of vitamins and minerals found in non-animal products. Also, it is not enough to have a plant based diet or be vegan. We still have to eat healthy and get off of our butts. That is not directed at you but at some of the comments. If people genuinely care about their health then they'd stay away from animal products anyway.
Lastly, why are you concerned with what an ex-vegan thinks and why should anyone be? Especially, when they're some random nameless people.
Lauren October 22, 2012 at 11:31 am #
I use deva vegan multivitamin; the once daily with iron. Perfect amounts of b vitamins iodine and iron; although if you are a man you should get the one without iron. Alive! Multivitamin women's one Max potency is mother good choice; meets all requirements plus 20% dv of calcium
Katie December 1, 2012 at 2:49 pm #
I am confused about cyanocobalamin and methylocbalamin and absorption. I have ready numerous times, learned in school as well as from naturopaths how methylcobalamin is a better source because it is already in its active form. Cyanocobalamin is the supplement needed in higher amounts because only a small amount of it is converted by the liver into methylcobalamin which is the active form. So why not take methylcobalamin if the body needs to convert it to that anyways? I also know that cyanocobalamin does not act on homosysteine levels in the conversion to methionine and that high homocysteine levels contribute to cardiovascular problems and plaque build-up. As well as the cyanocobalamin is broken down and leaves molecula cyanide which is a toxic substance. So why is cyanocobalamin a better choice???
Ginny Messina December 8, 2012 at 8:39 am #
There is concern that methylcobalamin in supplements is less stable, which is why very high doses are usually recommended. Cyanocobalamin has been better studied and is effective in protecting B12 status. So, since we have better info on it, and questions about the stability of methylcobalamin, I recommend the cyano form.
Sarah December 6, 2012 at 10:40 am #
Hi Ginny,
I am a longtime reader and fan of your work and I have a few questions on B-12 supplementation.
I am vegan and I have been taking a B-Complex vitamin that I purchased from Trader Joe's for a while now (this one: http://www.amazon.com/Trader-Joes-B-100-50tablets/dp/B004TTYYSC).
These questions may seem a bit silly but I figured that it is best to throw them out there in hopes of getting a clear answer rather than worry needlessly.
My questions are:
A) Is it dangerous to take high doses of B-vitamins and riboflavin, folic acid, biotic, pantothenic acid, and the like (it seems like the doses are pretty high in the Trader Joe's
supplement but I am no nutrition expert)? I have read that you can overdose on these and I don't want to over-do it. I eat a well-balanced vegan diet with plenty leafy greens, grains, soy, beans, and healthy fats.
My second question is: do you recommend taking just a B-12 supplement (without the other B vitamins)? If so, is there a specific amount that you recommend taking on a daily basis and/or a brand that you recommend?
On a similar note, do you think there is any risk of overdoing it on any vitamins or minerals in a vegan diet? It seems as if everything is fortified with vitamins and minerals today (cereals, non-dairy milks, etc.). Sometimes I get worried that consuming fortified foods, along with vitamins and supplements on top of a well-balnced vegan diet (which is general pretty nutrient dense to begin with), will lead to a vitamin overload. Is this a silly thing to be concerned about?
On the flip side sometimes I wonder if I'm not getting everything I need nutrient-wise.
Do you think that it is a good idea to take a multi-vitamin? What kind of supplementation do you recommend for someone on a vegan diet and what kind do you follow yourself?
Maybe I think too much about these things but I am genuinely curious to hear what you have to say about it.
Ginny Messina December 8, 2012 at 8:31 am #
Sarah, I don't really recommend multivitamins. If you are eating a good diet–and it sounds like you are–then the only thing you definitely need is a supplement of vitamin B12–around 25 micrograms per day. If you don't get adequate sun exposure, you need 600 IUs of vitamin D. And if you don't use iodized salt, you should take a small iodine supplement. But there is no need for all of those other B vitamins–you get plenty of those from the food you're eating.
B Hartman December 10, 2012 at 10:00 am #
I agree with Ginny and do not recommend multivitamins in general to my patients except for Vit D (as Canadians we don't make enough D for at least 8 months of the year!) and sometimes calcium when dietary intake is low (my patients are children so calcium and vit D are especially important for bone growth).
It is possible that you can have too much of a good thing when it comes to vitamins and minerals. I am doing my PhD in maternal and infant nutrition and there is a growing body of evidence suggesting that high intakes of folic acid (the form of folate used in supplements and fortified foods) may be linked to epigenetic effects (effects on the child from the gestational environment) on insulin resistance, obesity and repiratory issues. There is evidence (although more consistent in animal models) linking high intake to certain types of cancer. There is even evidence linking high folate intake and low B12 status to increase cognitive issues in the elderly. North americans are not folate deficient; less than 1% of the Canadian population are deficient but 40% have concentrations above the high cut-off. All from supplements! there is a recent paper that modelled dietary intakes and found that only multivitamin supplement use is linked to dietary intakes (for many vitamins and minerals) above the upper limit; not intakes from food and fortified foods.
As a longtime vegetarian and RD who raised both her children as vegetarian since birth i made sure that they ate a varied diet and used fortified soy products (for B12); especially my son who has multiple food allergies.
I also tried to sneak in ground flax as much as possible.
Thank you for the interesting website Ginny. I have read the position paper you helped to write for DC/ADA on vegetarianism.
Chris June 2, 2013 at 6:54 pm #
Thank you for the fantastic article. It really helped me to gain some clarity on meeting my needs and those of my vegan kids. My red blood cell count recently came back low, and I wonder if that's in part because I haven't been getting enough B12. I've been supplementing, but learned through this article that I've been taking far too little of the wrong kind! Thanks!!
Tami October 16, 2013 at 6:17 pm #
I hope this question isn't redundant; I didn't see it come up yet. Do I also need a to consume an essential amino acids supplement? I am desperate for energy and the muscles and strength I had before going vegan.
I am a new vegan. Just six months ago I consumed a predominately animal protein based diet. I was strong, healthy (ideal blood values), full of energy. I went vegetarian for one month when I went to India to study yoga. When I came home, I felt there was no choice but to go full vegan. I had been living in denial for years about how farm factory animals were treated. Now, although I feel better spiritually – no more denial :-) – I am physically weak, lost five pounds but my clothes are tighter (obviously lost muscle), have NO energy and feel depressed all the time. I have absolutely no regrets as I do not believe animals should have to suffer for me to feel better but I also don't believe I need to settle for feeling like this. This is hardly the message I want to put forth to my friends who already think I'm crazy for making this choice. Please help. :-))))
katy March 23, 2014 at 8:32 pm #
hullo – – i am just sending this because i couldn't see that anyone else has answered you – – hopefully somebody has by now!! i am totally not an expert at all, but i am a long-term (more than 18 years now) vegan. i just want to say that .. . have you been and had your B12 and your iron levels tested??? and/or do go and see a series (if necessary)(as many as you need to) of vegan friendly health practitioners. Yes, it is really unnecessary to be feeling the way that you do, and there is a high chance that it will be something that is easy to fix. ((possibly your body is doing some kind of detox thing but I don't know much about the theory of that??)) Also do your own research, just keep reading and talking to people especially vegans, and lots and lots of trial and error until something starts making sense.
Rhonda December 17, 2013 at 10:00 am #
I truly can not help but wonder how the human race was able to survive before supplementation came along.
This is a real question. I am not being cheeky. Can anybody answer that?
Winona January 22, 2014 at 8:10 am #
As a student of history, Rhonda, I can tell you…they were sick a lot and died early of many kinds of diseases related to poor nutrition and sanitation. Illnesses that cause us a day or two of "down time" like flu, etc., killed people because they were not well enough to withstand the stress on the system. Additionally, they did not develop physically, with most people being considerably shorter than modern people. This can be seen in cultures today, where the improved diet shows up as significantly taller, stronger children in the next generation (Korea is a good example in the 1950's).
Vegan Supplements January 10, 2014 at 8:23 pm #
As a vegan of almost 3 years now, I mainly take B12, vitamin D (winter mostly) and I try and get a blood test done at least once a year. I think that is the most important thing for anyone, vegan or not to do. Better be safe than sorry!
Christine January 17, 2014 at 5:30 pm #
Why do you recommend so much B-12 when the RDA is 2.4 mcg and the DV is 6 mcg? People who are consuming it through animal products aren't generally getting 25 mcg per day, so why is your recommendation different for vegans? Do you think that a daily B complex vitamin containing 6 mcg is insufficient? What about consuming fortified foods w/ 2.4 mcg/day?
Therese January 26, 2014 at 2:26 am #
Hi Ginny, do you think both of the below would be effective? They both seem to be recommended as one a day. I don't know if the cyanocobalamin one is chewable, but since it's 1000mcg a day, I wonder if that would make up for it not being chewable.
Methylcobalamin lozenges 1000mcg:
Cyanocobalamin tablets 1000mcg:
Amelia Katz April 22, 2014 at 11:44 am #
Dear Ginny,
My hematologist just informed me that I have to stop taking my "vegan" b12 and switch to a non-vegan b12 supplement (the CVS brand is what she is recommending). I was incredibly upset, and tried doing some research on non-vegan b12 supplements. From what I have read, the supposedly "non-vegan" b12 is basically the same thing. There does not appear to be any animal products in any b12 supplement…whether it is vegan or not.
If all the b12 is generated by bacteria, does it matter if I have to take a non-vegan supplement? Shouldn't they be made the same way?
Thank you very much,
Ginny Messina April 29, 2014 at 11:25 am #
Amelia, I can't think of any reason why you would need to take a "non-vegan" vitamin B12 supplement. This would refer only to any filler ingredients, not the B12 itself. Can you ask your hematologist for specific information about why this is important?
Amelia Katz April 30, 2014 at 12:16 pm #
Thank you for responding Ginny!
Right now, I am taking the CVS brand of b-12. Ingredients are as follows: Dicalcium Phosphate, Mannitol, Cellulose (Plant Origin), Croscarmellose, Vegetable Stearic Acid. Contains less than 2 percent of: Cellulose coating, natural palm leaf glaze, silica, Vegetable Magnesium Stearate.
The last 12 I was taking, from MegaFoods contained Plant Cellulose, S. Cerevisiae, vegetable lubricant, and silica.
It was 500 mcg versus the 1000 mcg of the CVS brand.
The hematologist was very concerned about my bone marrow, but she was obviously not aware of the difference between vegan and non-vegan supplements. She never responds to phone calls (even though she is from Children's Hospital). When I asked her about getting b12 from Nooch and non-dairy milks, she said she couldn't tell me if that would be adequate because she did not know about those fortified products. I just do not think she is knowledgeable about veganism. I am taking the supposedly "non-vegan" b12 for now because my parents are very concerned, and as a minor, I do not really have a say.
The doctor said "non-vegan" b12 is more absorbable; perhaps she thinks there is actually meat in the product? That was my impression before reading about the production.
The CVS brand says there is no wheat, gluten, milk or milk derivatives, lactose, sugar, preservatives, soy, artificial color or flavor, or salt in the product. It says nothing about meat…
In your opinion, do you think this product is vegan? It is my opinion that the doctor just is not knowledgeable about this stuff.
Thank you again,
Stephanie August 6, 2014 at 8:27 pm #
Hi! My husband, two little girls and I went vegan back in January. I know I have not been eating enough and am noticing that my hair is thinning and I am having tingling in my hands and arms at times. We haven't been taking vitamins regularly due to the cost. I like to get non-GMO/organic vitamins, which are so expensive. I feel that we just need to make it priority, though. I'm concerned that my girls aren't getting what they need since they don't like very many types vegetables. We currently take Juice Plus vitamins because we get them free, but I know we should take a multi-vitamin and a B complex. I'm considering Garden of Life vitamins, but I'm not sure what to get for the girls. Please help! Any advise would be greatly appreciated. Thanks!!
Robert DiSilvestro September 26, 2014 at 11:10 pm #
Hello. I am a Professor of Human Nutrition. Although I am not a vegan, I am currently designing a supplement for vegans. It's not out yet, but I hope to launch it before year's end. The product will have a lot of what is mentioned here plus some other nutrients. I am especially careful about the specific forms for some of the nutrients. Part of the formulation has had amazing effects on aerobic exercise performance in young adult women even if they are not vegan. Hopefully, this product will prove valuable to a lot of people.
Vegan Athlete December 19, 2014 at 6:24 am #
Great article, I personally uses B-12 and B-Complex injectable to keep me going and especially when my body has had enough! :-) I'm a competitive Vegan Athlete and this helps me keep my sharpness both mentally and physically.
Thanks for the great post.
Arthur C February 6, 2015 at 5:04 am #
I read something that surprised me : "They are using methylcobalamin instead of cyanocobalamin, not realizing that the dosage requirements for methylcobalamin could be much higher—maybe as high as 1,000 to 2,000 micrograms per day (as opposed to the 25 micrograms of cyanocobalamin that are probably sufficient.)"
I'd like to know the source of this declaration. I personnaly take cyanocobalamin (2000 µg per week), and I participate on a vegan page that spread the knowledge about the need of b12 in a vegan diet (following the recommandations of the vegan society).
We often have people who come and say "methyl is better than cyano", but we've debunked that. However, it's the first time I read that methylcobalamin would be less efficient than cyano, so I'm interested if you have a source (a study, or a scientific publication) explaining why.
Jane May 14, 2015 at 4:21 pm #
What are your thoughts on http://www.nothingfishy.co ? It contains 200mg of DHA in each capsule, will this be sufficient? Thank you.
VeganRHN May 15, 2015 at 12:58 pm #
Thoughts on the need for carnosine supplementation?
Also, how to prevent your cholesterol from getting too low? Maybe just supporting liver health and eating lots of cholesterol precursors?
Tried to look into what these building blocks may be and could only find acetyl coenzyme A.
Would eating enough phyto sterols and healthy fats also promote sufficient endogenous cholesterol production?
Thank you :)
Joe September 2, 2015 at 10:10 am #
Not sure if anyone mentioned k-2. Your body converts k-1 into k-2 inefficiently. It comes more efficiently from animal sources. I take b12 and k2 bio identical supplements. Ill be taking d3 in the fall/winter. I get my iron from 86% dark chocolate. As for iodine i get it from salt but i believe seaweed varieties and dark greens have iodine, correct me if im wrong.
I agree that a vegan diet makes it very challenging to get required amino acids, vitamins, and minerals. This is especially true if you have to avoid other foods like grains and foods to which you are allergic. This is the case with me, so I must be extra diligent.
Like you, I'm willing to trade in taking a few supplements in exchange for not harming other beings. Seems like a no-brainer to me.
Susie June 15, 2016 at 1:47 pm #
Hi there,
Thank you for your article, very helpful :)
I had been recommended Holland and Barrett vegan supplement (http://www.hollandandbarrett.com/shop/product/holland-barrett-vegan-multivitamin-mineral-tablets-60012166) but thought they looked low on B12, Oct no idea if it's the "right kind" and don't see any iodine but do see other things… can you give me any advice as to whether this is worth taking? I think I'm more likely to take regularly and consistently one easy pill I can buy on my high street…
Thanks in advance!
kayleigh July 4, 2016 at 2:53 am #
I've started taking vegan multivitamin and b12 and I feel rubbish- very lightheaded with heart palpitations. I've been veggie for 16 years and vegan for a month, I've only felt like this for the last week or so.
A lot of my other symptoms point to low magnesium and I noticed there's no magnesium in my multi and also no iodine?
Can anyone recommend a better multivitamin from H&B?
(based in uk)
code promo reduction August 6, 2016 at 5:20 am #
Admiring the dedication you put into your blog and in depth information you present.
It's great to come across a blog every once in a
while that isn't the same out of date rehashed information. Great
read! I've saved your site and I'm adding your RSS feeds to my Google account.
MB October 22, 2016 at 12:48 pm #
Hello! I am a 46 yr old woman in great health, plant-based, 98% vegan :-) What are your thoughts on collagen? I would never take collagen made from cows, etc but I might consider a marine collagen like Sea Source… reason being that I seem to meet many of the 'symptoms' that collagen seems to help.. dry, weak, brittle hair, slow growing hair and nails, cellulite, wrinkles…. thoughts? I supplement B12, get lots of sunshine, will look into DHA, and exercise regularly.
Jacquilyn November 17, 2016 at 2:58 pm #
I'm a vegan of 15 years who recently found out I could not readily absorb B vitamins in capsules, tablets, and pill forms despite taking them. I also have an allergy to combat inB12 cobalamim injections. My B12 deficiency comes via a combination of Hashimoto's Thyroid and having the compound MFTHR gene mutation enzyme (discovered from 2003 gene project)…that often run together in 55% of Euros with Irish or Scottish descent. That combo makes it impossible to process synthetic folic acid in flours, wheat, processed food. It is not enough to get folate and B vitamins and B12 from just natural whole food sources on a vegan/vegetarian diet and supplementation is necessary in more readily absorbable forms of B vitamins such P-5-P, methyl form of B12, Biotin, Selenium, Lethicin, SAMe, Colostrum. It is why histamines and allergies to dust mites and black mold and chemical sensitivities are at all time high and ability to detoxify is 50% loss of function, why I have hives and a rash that will not go away, and why and how main methyl donor SAMe is not working in body right and can set up for more immune disease, neurotransmitter deterioration, thyroid cancer, and other cancers. It is one MotherFR this MFTHR gene mutation that if you think you may have it, get tested and then do the things necessary so things don't spiral downward more!
Why B12 can be important for Vegans (my story) « vegan animal liberation alliance -
November 28, 2010
[…] to add: Recommended Supplements for Vegans: by Ginny Messina RD 29 November […]
Bill Clinton, Vegan Poseur « Skeptical Vegan -
November 28, 2010
[…] and be the next poster child of the ex-vegans as noted by Ginny Messina, The Vegan RD, in a recent must-read-post on supplements"There are many reasons why people abandon vegan diets, and bad nutrition […]
Substantiating my views on veganism - Page 5 -
December 10, 2010
[…] another good post from the blog: Recommended Supplements for Vegans Just days before everyone was talking about the Voracious [ex-] Vegan story, I received a severe […]
pros and cons of eating vegan and gluten free? -
June 22, 2011
[…] that a vegan diet is not automatically pure perfection is way better than getting sick."http://www.theveganrd.com/2010/11/recommPersonally, I think everyone should eat what keeps them happy and healthy, but to claim the vegan […]
Vitamins: What you need to know « Balanced Living -
December 1, 2011
[…] Strict vegetarians or vegans […]
Healthy Vegan Diets Can Include Meat Analogues | The Vegan RD -
January 9, 2012
[…] on any empirical evidence. Vegans are most likely to get sick when they refuse to supplement with vitamin B12 and vitamin D or they skimp on calcium and iron—not from eating veggie burgers and pouring a […]
Can a vegetarian diet cause depression? -
February 12, 2012
[…] "Vitamin B12. You cant get enough by eating unwashed organic produce or mushrooms grown in B12-rich soil. The recommended dose is 25 to 100 micrograms per day or 1,000 micrograms 2-3 times per week. If you have not been taking B12 for a while, start out with 2,000 micrograms daily for several weeks. Or get a blood test to see where you are and whether you might need a more therapeutic dose." http://www.theveganrd.com/2010/11/recomm […]
FAQ #2: What's up with the rice and pressure cooker obsession? -
February 13, 2012
[…] Salt. Though I like the idea of using sea vegetables for seasoning, sometimes it just doesn't do it for me. I use iodized salt for both flavor and to meet my iodine needs. […]
Show Stopping Pill Popping « theveganseed -
September 7, 2012
[…] ready to think about what I might be missing. I began by finding a really helpful fellow blogger, Ginny Messina (who is also a registered dietitian) and found a very blunt approach to the supplement […]
Compassion | Healthy Minimalist -
November 7, 2012
[…] is that most people simply do not need animal protein to have a nutritious, healthy diet. I like this article, written by a dietician, on possible deficiencies and recommended supplements for a plant-based […]
» Are vegans allowed to visit their doctors or do anything scientific? Seaweed Supplement News -
December 21, 2012
[…] TheVeganRD says "Vitamin B12. You can't get enough by eating unwashed organic produce or mushrooms grown in B12-rich soil. The recommended dose is 25 to 100 micrograms per day or 1,000 micrograms 2-3 times per week. If you have not been taking B12 for a while, start out with 2,000 micrograms daily for several weeks. Or get a blood test to see where you are and whether you might need a more therapeutic dose." In other words: supplement http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html […]
Method Juice Cafe Giving up meat? Are you getting enough Vitamin B12? » Method Juice Cafe -
January 2, 2013
[…] Other potential deficiencies could be vitamin D, iodine, calcium, iron and DHA. In general, I recommend Omega-3s too (yes, they make a vegan version without fish oil). Learn a little bit more about this from a registered dietician: http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html […]
Recommended Supplements for Vegans | The Vegan RD | New Natural Supplement Reviews -
March 3, 2013
[…] B12 in animal …… Can a vegetarian diet cause depression? … Read more here: Recommended Supplements for Vegans | The Vegan RD ← Health Food Vitamin Supplements – 9 a Day Plus Dr Oz Garcinia Cambogia: Does […]
yes, you can bring up vegan children | life and light -
April 15, 2013
[…] of the amino-acids that might go amiss! i will leave supplementing up to you (and read up more here about it) but in the very least, you are very likely to need at least a b12 supplement and perhaps, […]
Foods that are High in Iron | Eat Drink Better -
May 14, 2013
[…] very difficult to meet your iron needs with a plant-based diet. As vegan dietician Ginny Messina points out: this is not a problem that is specific to vegans. Rates of iron deficiency anemia are actually […]
Vegan Q&A | One Crunchy Mama -
August 17, 2013
[…] Recommended Supplements for Vegans from TheVeganRd.com […]
Supplements Are Just A Part Of Life For Vegans - Natural Foods Daily -
November 18, 2013
[…] yogurt, and cheese, but can also be found in many dark leafy greens, and even from the sunshine. Ginny Messina at theveganrd.com talks about the importance of vitamin D in our diets, If you live where […]
Human rights to dolphins? - Page 10 -
February 23, 2014
[…] accepted to be correct. Vegans do need to supplement their diets or will suffer consequences. Recommended Supplements for Vegans | The Vegan RD The issue is not what is in an omnivore diet, but what is missing from an exclusion diet. The same […]
I'm a vegetarian. What vitamins should I be taking? - Buddha's Herbs Blog -
June 14, 2014
[…] to an article by Ginny Messina on The Vegan R.D., the more common deficiencies found in vegetarians include Vitamin B-12, Vitamin D, Calcium and […]
best supplement for vegan diet | Suplement diet -
August 25, 2015
[…] PDF File Name: Recommended supplements for vegans | the vegan rd PDF Source: http://www.theveganrd.com Download PDF: Recommended supplements for vegans | the vegan rd […]
supplement for vegetarian diet | Suplement diet -
August 25, 2015
[…] PDF File Name: Recommended supplements for vegans | the vegan rd PDF Source: http://www.theveganrd.com Download PDF: Recommended supplements for vegans | the vegan rd […]
vitamins to supplement vegan diet | Suplement diet -
August 27, 2015
[…] PDF File Name: Recommended supplements for vegans | the vegan rd PDF Source: http://www.theveganrd.com Download PDF: Recommended supplements for vegans | the vegan rd […]
Supplement Vegetarian Diet | Suplement diet -
August 30, 2015
[…] PDF File Name: Recommended supplements for vegans | the vegan rd PDF Source: http://www.theveganrd.com Download PDF: Recommended supplements for vegans | the vegan rd […]
Transitioning to Veganism on a Budget - VeggieBoards -
September 29, 2015
[…] read this webpage, from a vegan Registered Dietitian, regarding recommended supplements for vegans: http://www.theveganrd.com/2010/11/re…or-vegans.html . The most important supplements – vitamin B12, vitamin D, and iodine – are all very affordable. […]
Veganisme en voedingsstoffen: mijn kennis tot nu toe ⋆ Eigenwijs Blij -
October 21, 2015
[…] ging op onderzoek uit naar een goede onderbouwing van de benodigde supplementen. Ik stuitte op een artikel dat is geschreven door een diëtist, Ginny Messina, en dat voor mij heel onderbouwd voelt. Volgens haar heb je dit […]
Simple Tips For Becoming A Vegan Athlete + 7 Great Protein Sources For Vegan Athletes | Fun Times Guide to Running/ Biking/ Swimming -
November 9, 2015
[…] Here are some recommended supplements for vegans. […]
Meatless Monday – World Vegan Month & Nutrients | WEAL FOOD -
November 30, 2015
[…] Recommended Supplements for Vegans […]
10 Best Supplements for Vegetarians and Vegans to Take -
December 11, 2015
[…] http://ods.od.nih.gov/factsheets/Iodine-QuickFacts/ http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html http://ods.od.nih.gov/factsheets/VitaminB12-QuickFacts/ […]
Vitamines en veganisten: vitamine B12 | Aandachtige Blog -
January 14, 2016
[…] de aanbevolen dagelijkse dosis veel hoger ligt dan bij cyanocobalamine (ong 1000-2000 mcg per dag (5)). De meeste mensen kunnen cyanocobalamine prima opnemen en omzetten, waardoor het niet nodig is om […]
Lacto Bivalvegetarianism | Thing of Things -
January 14, 2016
[…] is particularly true when you consider health benefits. All vegans need to supplement with vitamin B12; most should also supplement with vitamin D and iodin…. With the exception of iron, Vitamin-D-fortified milk is a good source of all those nutrients. (In […]
I'm A Vegetarian. What Vitamins Should I Be Taking? | -
January 21, 2016
[…] to an article by Ginny Messina on The Vegan R.D., the more common deficiencies found in vegetarians include Vitamin B-12, Vitamin D, Calcium and […]
How to Get All The Nutrition You Need Without Expensive Vitamins | Linda Gardner's Blog -
February 1, 2016
[…] example, vegetarians and vegans need to make sure they're getting vitamin B12, vitamin D, iodine, calcium, iron, and […]
Vegan vs. Vegetarian Diets: Which is Right for You? -
February 20, 2016
[…] With such a long list of things not to eat, it might seem that a vegan diet would be difficult to follow healthfully. But other than making sure you have a balance of different plant proteins and sources of iron, Distasio says that the major supplement to be aware of is vitamin B12, which isn't available in any plant-based foods, as well as vitamin D, particularly in the winter. She also recommends vegan registered dietician Ginny Messina's resource on supplements for vegans. […]
What I Ate VEGAN + SUPPLEMENTS?? | Mary's Test Kitchen – Souped Up Me | Video Tutorials to Learn Anything and Everything -
April 17, 2016
[…] Confused about what supplements to take yourself? Read this article by vegan Registered Dietitian, Virginia Messina: http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html […]
Safety Considerations When Supplementing the Plant-Based Diet – Chronic Planet -
April 18, 2016
[…] may be necessary to ensure adequate intake of various micronutrients. Luckily, resources outlining why and how much of some vitamin and mineral supplements may be beneficial for vegans are not lacking. Many common […]
Dlaczego niektórzy ludzie rezygnują z weganizmu? | Blog Empatii – Etyka i zwierzęta – Weganizm -
April 20, 2016
[…] potrzeby stosowania właściwych suplementów oraz dobierania odpowiednich produktów spożywczych nie przyniesie nic dobrego zarówno weganom, […]
Plant-Based Q & A – The Barbell Gal -
April 25, 2016
[…] Vitamins! The vegan diet does not call for much supplementation except for 1-2 vitamins. […]
Vegan Iron Rich Foods + Recipes -
April 27, 2016
[…] I am not a nutritionist, so my first stop in researching veganism and iron was The Great Vegan Search Engine. Yay for heavily-curated sources! Of course, my search for iron spit back articles from two solid sites: The Vegetarian Resource Group (VRG) and The Vegan RD. […]
Is a vegan diet healthy for kids? Hint: Yes - Eat Drink Better -
August 11, 2016
[…] Before you write off a diet that requires some supplementation, consider that pretty much everyone could benefit from supplementation, and most omnivores are supplementing without even realizing it. The registered dietician Ginny Messina – The Vegan R.D. – explains: […]
German Nutrition Society Slam Vegan Diets - Eat Drink Better -
September 19, 2016
[…] should consider taking to stay healthy, I recommend checking out Ginny Messina, R.D.'s site. Her article on supplements for vegans is a great place to start and really puts the whole supplements thing in […]
Leave a Reply Click here to cancel reply.
- Animal Rights Zone
- Choosing Raw
- Humane Research Council
- Jack Norris, R.D.
- JL Goes Vegan
- Our Hen House
- Paleo Vegan
- Post Punk Kitchen
- Pythagorean Crank
- Queer Vegan Food
- Run Fast, Run Vegan
- Say What Michael Pollan
- Skeptical Vegan
- Stop Chasing Skinny
- The Rational Vegan
- Vegan Examiner
- Vegan Latina
- Vegan Skeptic
- Vegan.com
- Your Daily Dose of Vegan Outreach


text:
Thoughts of summer camp bring back memories of bonfires, sing-alongs and outdoor adventures. But what if they were also reminders of building self-esteem? Leaders of the Kanawha County 4-H Camp say the program provides West Virginia youth with opportunities to be active, creative, learn responsibility and build self-esteem. Activities at camp focus on positive youth development, from making one's bed each morning to leading one of four "tribes" — a group each camper stays with throughout the week.
Campers can choose from a variety of classes to take throughout the week, such as archery, robotics or art. Guest artists and writers work with campers to develop their creativity.
Kanawha County 4-H Camp's younger campers can participate in a National 4-H Health Rocks! program that educates them on how to handle peer pressure and temptations to do drugs or drink alcohol.
In a 2013 survey, campers said they were more likely to accept themselves and others, take responsibility and accomplish goals. Campers also said their life skills were positively affected by 4-H camp.
The week-long overnight camp for kids ages 9 to 21 is at Camp Virgil Tate in Charleston. It is one of the camps supported this year by the Gazette Charities Send-a-Child-to-Camp Fund, which provides kids with scholarships to attend area summer camps.
Every penny of your donation goes to help send kids to camp. The Gazette covers all administrative costs of the fund.
Donating is easy to do. Look for the donation coupon on page 13A and send your check to Gazette Charities, 1001 Virginia St. E., Charleston, WV 25301. Or, to give online, go to wvgazette.com and click on the camp fund logo.
Reach Rachel Molenda at firstname.lastname@example.com or 304-348-5102.

subset: commoncrawl


text:
In House With the OMG Girlz: Nicki Minaj, Jennifer Hudson, Destiny's Child & More Dissected
The OMG Girlz are like a pack of Skittles. They're colorful due to their vibrant tresses — Beauty, 15, rocks pink hair, Baby Doll, 16, dons a purple hue and Star, 15, flaunts blue locks — and they're sweet as a result of their charming personalities. Besides their southern hospitality and the gift of gab, the threesome are known as a singing and rapping force. They're currently crafting a debut album with the guidance from former Xscape member Tameka "Tiny" Cottle and T.I., who are Star's parents.
As the teen trio embark on their music career and offer their ode to designer gear, "Gucci This (Gucci That)" to eager listeners, they never forget the women who inspired their journey. From TLC to Lil' Kim — Baby Doll raps in the spirit of the Queen Bee — the OMG Girlz divulge why those female forces, and a slew of others, paved the way for their success. Read on as they speak on 10 lauded ladies' accomplishments.


text:
Sarkozy wages desert war on terror
France was warned to prepare for imminent terrorist attack yesterday as Paris sent special forces to West Africa to hunt al-Qaeda fighters who are holding seven hostages in the wastelands of the Sahel.
President Sarkozy was returning early from a visit to the United Nations last night to take charge of what he and the terrorists call a war between France and al-Qaeda in the Islamic Maghreb (AQIM), an Algerian-led offshoot of the international jihad movement.
The conflict intensified last week when gunmen, assumed to be from AQIM, snatched the seven, five of them French, from a French uranium mining colony in northern Niger where they worked. A team of about 80 French military and intelligence experts, backed by reconnaissance aircraft, arrived in Niamey yesterday…


text:
Welcome to Verisimilitudes, our regular round-up of the past week's activity. It's your one-stop source for all of the bits and bleeps we've been posting here and on social platforms.
It was an exciting launch week for us and though we did encounter a few minor bumps along the way, the site seems to be up and fully operational. Now we just have to keep populating it with new content on a regular basis. Why didn't anyone warn us about this crucial component for success in advance? Kidding!
Things we loved:
Largehearted Boy called us "a promising new literary blog."
Flavorwire posted a great article about literary graffiti from all over the world.
The Costa Book Award winners were announced.
Salon asked over 50 authors to pick their favorite title of 2012.
Slate posted an interesting article about how you can read a book a day in 2013.
Things you might have missed:
We're giving away books to two lucky winners. One of them could be you.
We posted our list of the top ten National Book Award nominees that we think should have won the award.
We listed six January releases that we're excited about.
We reviewed books by Jami Attenberg, Anthony Shadid, Brian McGrory, and D.W. Wilson.
Things you told us:
We asked you who your guilty pleasure authors are. You told us:
Joanne Trollope, Ruth Rendell, Kate Morton, Jodi Picoult, Charlaine Harris, Stephenie Meyer, JR Ward, and Karen Marie Moning.
We asked you about your literary goals for 2013. You told us you want to:
Read 2 books per week, read double the amount of books you read in 2012, Read George R.R. Martin's complete Game of Thrones saga, and join an online book club (hey, we run one of those!).
How would you rate our first week of existence? Sound off below and let us know how we're doing.


text:
1985-1992 Fleetwood, 1993 Sixty Special, All FWD Forum Discussion, Added Rain Sense to 98 DeVille in Past Cadillac Vehicle Discussion; This DIY is for anyone wanting to convert from Pulse Wipers to Rainsense Option(CE1) Rainsense automatically turns on wipers using ...
Added Rain Sense to 98 DeVille
This DIY is for anyone wanting to convert from Pulse Wipers to Rainsense Option(CE1)
Rainsense automatically turns on wipers using Infared LED's and sensors inside the windshield sensor mounted next to rearview mirror.
This works on Delay only, low and high wipers act as normal.
This was done on a 98 DeVille, should be same for 97-99 DeVille's and similiar for Seville models.
I tried to include what models to get parts from based off interchanges and dealer sites.
It would be best to get everything from same car if possible.
I have included wiring diagrams, connector end views and pics of actual conversion. Minor details like exactly how I joined wires may not
be included. I recommend soldering all the connections and using heat shrink. DO NOT USE Scotch Locks, if you cannot join two wires without them don't do this conversion.
Do your homework, double check what you're hacking into and as always I take NO responsibility for you dorking your car up following these instructions.
If I missed something or you need something else clarified or added/changed let me know.
If your car DOES NOT have mirror with auto dark and or compass in it(read has an electrical connection on back) you will need additional wiring since the Rain Sensor taps into
this wiring above the mirror, It may or may not be above head liner.
Parts Needed
ACDelco 25645365 Windshield Washer Mist Sensor Cleaning Kit
This kit has the necessary adhesive to attach the rain sensor to windshield, not using this will cause the system to not operate as designed.
Everything else used:
Wiper motor GM 22137898 (HOLLANDER INTERCHANGE 620-00821M)
found on these models and prob more:
Technically you only need the Motor head off the above motors as the motor is the same, but costs the same to get whole motor usually.
You also need the wire harness going to the wiper motor head(the large 8 wire not the 3 wire at end of motor).
This connector is found on many other GM vehicles so if it's missing on your donor car check around(wire colors irrelevant)
A new connector will cost $30+ retail.
I got the entire wiper motor wiring to include the 3 wire connector just for testing and to verify the wiring and what GM did.
Rain Sensor for inside windshield AND the harness.
The Rain Sensor model you need is 5 wire NOT 4 wire.
I have listed several model numbers below that either I have and work or others have given me from their cars(and the one from GM parts site)
My 97 DeVille: LOST THE STUPID NUMBER I WROTE DOWN!!
The number I used was 25657767(was listed as 97 STS)
One currently on 98 GM parts site: 25713342
Here is what GM lists for interchange:
Cadillac Concours 1996, 1997, 1998, 1999
Cadillac Concours 4 DR 1996
Cadillac Concours DEVILLE 4 DR 1997
Cadillac Concours SEVILLE 4 DR 1996, 1997
Cadillac D'Elegance 1996, 1997, 1998, 1999
Cadillac D'Elegance CONCOURS 4 DR 1996
Cadillac D'Elegance DEVILLE 4 DR 1997
Cadillac D'Elegance SEVILLE 4 DR 1996, 1997
Cadillac Deville 1996, 1997, 1998, 1999
Cadillac Deville 4 DR 1997
Cadillac Deville CONCOURS 4 DR 1996
Cadillac Deville SEVILLE 4 DR 1996, 1997
Cadillac Deville Touring 1998, 1999
Cadillac Eldorado 1996, 1997, 1998, 1999, 2000, 2001, 2002
Cadillac Eldorado Touring 1996, 1997, 1998, 1999, 2000, 2001, 2002
Cadillac Hearse 1996, 1997, 1998, 1999
Cadillac Hearse CONCOURS 4 DR 1996
Cadillac Hearse DEVILLE 4 DR 1997
Cadillac Hearse SEVILLE 4 DR 1996, 1997
Cadillac High Luxury 1998, 1999
Cadillac Limousine 1996, 1997, 1998, 1999
Cadillac Limousine CONCOURS 4 DR 1996
Cadillac Limousine DEVILLE 4 DR 1997
Cadillac Limousine SEVILLE 4 DR 1996, 1997
Cadillac Seville 1996, 1997, 1998, 1999
Cadillac Seville 4 DR 1996, 1997
Cadillac Seville CONCOURS 4 DR 1996
Cadillac Seville DEVILLE 4 DR 1997
You will also need wire, solder gun, tape etc for splicing into existing wiring and running new wires.
The NON Rainsense DOES NOT have the word "AUTO" above Delay on the Stalk, the specs are the same and it worked fine.
Before modifying any wiring I recommend you UNHOOK THE BATTERY.
I would run all your wires then modify(hook into existing wires), once you start your wipers may or may not work until you complete the conversion.
When cutting off connectors cut back a ways so if you have to reconnect you have plenty of wire to work with.
Wire changes needed INSIDE
3 new wires need to be run from rain sensor on window to under the dash, I ran from sunroof wiring area to the drivers side and down the A Pillar.
ONE of these will need to be run out to the wiper motor(I drilled a hole in the throttle cable/wiring connector to run the wire)
The PINK wire on main column connector PIN E9 will need to be cut, the PINK wire from the rain sensor gets connected to PINK wire going to the stalk. Simple enough.
LT BLUE from rain sensor will be connected to the PINK wire cut that goes to wiper motor(basically you are routing PINK through the Rain Sensor now)
LT GRN will be run directly to the wiper motor from the Rain Sensor
Ground and power wires from rain sensor are soldered into mirror wiring. Refer to mirror wiring for proper wires.
Use the Rain Sensor mount/clean kit to mount the rain sensor to the frt window.
Wasn't very difficult at all, the kit is extremely easy to use and took maybe an hr total with dorking around.
The entire wiper motor can be changed or just the MOTOR HEAD, if you live in the salt belt i would change the whole motor as 2 of the torx head screws from my donor motor snapped instantly even with BP Blaster.
The motor is exactly the same, just the heads are different, pay attention to the cam position when swapping the motor heads. Use sealant on the motor head when reattaching it.
Outside at the wiper motor, cut tape off exsisting wiring going to both wiper motor connectors.
You will need to solder in the new 8 pin connector based off wiring diagrams.
The pins are phisically different between the 2 motor heads though so you cannot just pop the pins out and insert into the new connector.
I had to change half the wires on my new connector as they were in very poor shape, I just soldered them on to the old pins, new pins should be available also.
Not a high stress area so I'm not worried about them coming off.
Basically at the wiper motor you have to solder color for color for most, 8 wires total
RED/BLK from OLD to RED NEW 8 pin
BLU/WHT from OLD to DK BLU NEW 8 pin
DK GRN/WHT from OLD to DK GRN NEW 8 pin
YEL/BLK from OLD to YEL NEW 8 pin
Run 1 new wire from inside(LT GRN) to NEW 8 pin
solder 1 wire from new 8 pin wiring into existing 3 pin wiring to motor (PPL wires). I joined near the point the two harness for motor split.
Solder OLD PINK to LT BLUE on 8 pin connector (you are using OLD PINK for this circuit so don't have to run two new wires)
Tape it up and hook em up.
My total cost was less than $75 for this conversion. I had Ebay searches for items I needed and bought when dirt cheap over the last few months. Amazon has mounting kit for less than $20 most of the time.
Re: Added Rain Sense to 98 DeVille
Outstanding job!!!!
Could this be added to the Tech Tip Section for reference?
- 03-03-14 09:11 AM #3Cadillac Owners Fanatic
- Automobile(s): 1998 Deville delagance
- Join Date
- Apr 2012
- Location
- Colorado
- Posts
- 210
Re: Added Rain Sense to 98 DeVille
If your car doesnt have rain sense consider yourself lucky because mine is nothing but trouble . Have we gotten to the point that we are so lazy that we cant even turn on our windshield wipers I dont think that requires much thought or effort. I mean really its just another electronic device that someday will become another headache. I wish they would have left this pita off of mine. However you did put some thought and work into this and I congratulate you on that. Good show........
Re: Added Rain Sense to 98 DeVille
Wouldn't be difficult to change out actually Donald, all you would need is a different motor head and a connector to it.
Your rain sensor is probably defective if I had to gander a guess or was installed incorrectly as when someone doesn't mount right they don't work properly.
- 03-03-14 07:40 PM #6Cadillac Owners Master
- Automobile(s): 1991 Cadillac Brougham D'Elegance 5.7 Litre, 1994 DeVille
- Join Date
- Jun 2003
- Location
- Canada
- Posts
- 6,496
Re: Added Rain Sense to 98 DeVille
Hmmm.... sometime I should look at a 96+ and see what the differences are between that and a 94.
- 03-03-14 11:40 PM #7Cadillac Owners Fanatic
- Automobile(s): 1998 DeVille Concours, 2004 Nissan 350Z Roadster
- Join Date
- Feb 2013
- Location
- Gold Country of California
- Age
- 60
- Posts
- 109
Re: Added Rain Sense to 98 DeVille
My 98 Concours has rainsense, I love it, it's not a matter of laziness at all. I can't stand it, even on intermittent, when the wipers are clearing a dry windshield (and the vibrating dry blades). This is a convenience/performance feature that keeps wiper blades from operating when they don't need to!
- 03-05-14 07:37 PM #8Cadillac Owners Fanatic
- Automobile(s): 1998 Deville delagance
- Join Date
- Apr 2012
- Location
- Colorado
- Posts
- 210
Re: Added Rain Sense to 98 DeVille
I tend to agree. I disabled it on mine and my wife's car.
RainSense is a lot like liver. You either love it or you hate it.
- 03-05-14 10:31 PM #10Cadillac Owners Fanatic
- Automobile(s): 1998 DeVille Concours, 2004 Nissan 350Z Roadster
- Join Date
- Feb 2013
- Location
- Gold Country of California
- Age
- 60
- Posts
- 109
Re: Added Rain Sense to 98 DeVille
WC Fields said the liver was in fact "evil, and should be punished", I still like the Rain Sense, and I wasn't inferring that wipers operating on a dry windshield would damage the windshield, just maybe, shorten the life of the blades.
- 03-07-14 04:14 PM #11Cadillac Owners Fanatic
- Automobile(s): '98 Cadillac Concours
- Join Date
- Jul 2007
- Location
- York, PA
- Posts
- 128
Re: Added Rain Sense to 98 DeVille
The thing I miss most that they have over there (which I think is illegal here) is heated windshields. Never any fog on the windshield and you don't have to have air blowing in your face.
I drive 1500 to 2000 miles a week and there ain't nothing like rainsense!
Oh, and congrats to Rodnok for figuring his out!
Re: Added Rain Sense to 98 DeVille
Well wife happy with Rain Sense install so guess it's working alright so far. Heavy rains couple days this week so it got a workout. She's getting spoiled... Bluetooth, rainsense, backup camera, remote start, new HU. Says she likes DeVille better than her PA now. Still wants me to figure out why seat heaters work better in my car. Jeez...


text:
Just a small suggestion:
Due to the low resolution of screen and probably low memory, replace Igo8 with Primo max version 1.2 (9.2.xxxxx from 2011). It is stable and fast, all licenses and maps working on it.
Of course, before any intervention, backup content of your device. Do some research on this forum, educate yourself. Here we will gladly help, but we can not be near you.


text:
by Fran Haring, DCW staff
What a weekend it was! My wife Barbara and I had the unique opportunity to see several of the best drum corps in the world, from two distinct sides of the drum corps activity, on the very same weekend. I call it our "Best of Both Worlds Tour." Here are some highlights of our weekend.
Our trip began on the morning of Saturday, August 1. Our destination was Scranton, PA, about a three-hour drive from our home in Baltimore. Well, okay, sometimes more like a four-hour drive, all depending on how much of Interstate 81 in Pennsylvania is under construction. Legend has it that there are two seasons in Pennsylvania — winter and construction. This year, we encountered no delays in our northbound direction. Thank goodness for small miracles.
Scranton HS Stadium was the site of the all-age drum corps contest run by Drum Corps Associates and the local American Legion. I was the show's public address announcer. As far as anyone knows, this was the first time in DCA history the top-six finishers from the previous year's championship were on the same field for a regular-season show. It was a superb night for drum corps, with near-perfect weather. The defending DCA champion Reading Buccaneers rose to the occasion with a high-octane performance and took home yet another first-place trophy, turning aside challenges from the Connecticut Hurricanes, Minnesota Brass, Inc., Hawthorne Caballeros, Empire Statesmen and Bushwackers.
Aside from winning the past four DCA titles, the Bucs, through early August of this year, have not lost a competition since Labor Day weekend 2004. That was during George W. Bush's first term as president. Think about that for a moment.
The Buccaneers have been on quite a roll, no doubt about it. Kudos to all six corps for really giving the fans at this show their money's worth and a special "thank you" to Minnesota Brass for making the long trip East to put the finishing touches on a night of drum corps entertainment, DCA style.
After the show we headed back to our hotel, near the Montage Mountain ski resort and then off to one of our favorite restaurants in the Scranton area, Marvelous Muggs, located next to the hotel. If you like sweet-potato fries and good "pub grub" (and we do), this is a good place to be.
On Sunday morning I woke up, looked outside and saw . . . rain. Not exactly a great start to the second leg of our journey. Our destination was northern New Jersey, for the Drum Corps International junior corps contest at Giants Stadium, the final competition scheduled for that great stadium (pro football's Giants and Jets are getting a new home, being built alongside the existing stadium). I had the privilege of being the announcer for this final hurrah at the Meadowlands. If only the rain would stop!
On the drive to New Jersey, we ran into all sorts of weather . . . rain, wind, thick fog, sunshine, more rain, more wind, more sunshine. As the saying goes, if you don't like the weather, wait a minute. Traffic on westbound I-78 in New Jersey was backed up for miles due to flooding on the roadway. Luckily, we were traveling eastbound, with no flooding and no delays. I wonder if those poor folks stuck in that massive traffic jam ever made it home before sundown.
By the time we arrived at our hotel at Newark Liberty Airport, the rain had stopped. Very good news! I need to tip my hat to the folks who did the sound-proofing for this particular hotel. It is located next to a busy highway, with the airport a stone's throw away, yet we heard no outside noise.
After relaxing for a bit, it was time to find a place for dinner before heading to the stadium. I've lived in Baltimore since 1991, but was a "Jersey guy" for more than 30 years. So, when I think "dinner on the go," the no-brainer answer is . . . a diner. We found a good one: the Olympia Diner, not far from our hotel in the city of Elizabeth. It all felt like a homecoming for me. My first full-time job as a radio newscaster back in the day was at WJDM-AM in Elizabeth. Anyhow, Barbara and I liked the food so much at the Olympia that we stopped there for breakfast the next day, on our way back to Baltimore.
After dinner, it was off to Giants Stadium. I announced a number of drum corps and band shows there in the 1990s and was thrilled to get one more chance to work the stadium's booming PA system. It was nice to see some old drum corps friends at this show — Gary Williams and Dennis DeLucia from my days with the Sunrisers all-age corps, to Ray Schofield, a long-time events manager and volunteer for The Cadets and their parent organization, Youth Education in the Arts! And it was very nice to know that the rain that had been pelting down earlier in the day was long gone, the skies were clear and the temperature was ideal. On with the show.
This contest was one of the final regular-season showdowns before the DCI World Championship, so the corps on this night were in great competitive shape. What a lineup.
The host Holy Name Cadets, the "new powerhouse on the block" Carolina Crown, the resurgent Blue Stars and the defending DCI champ Phantom Regiment were the headliners, joined by the Crossmen, Colts and Jersey Surf for a wonderful night of World Class drum corps.
The fans at this show also were treated to exhibition performances by the fabulous and fun-loving Bayonne Bridgemen Alumni and the Holy Name Cadets Alumni corps, which was making a one-time-only appearance, performing with the current-day Cadets to celebrate the 75th anniversary of the organization. The Cadets not only were the gracious hosts for this show, but also won the competition, edging out Carolina Crown.
On the way back to our hotel, we decided to treat ourselves to a late-night snack at the legendary Tick Tock Diner, not far from the Meadowlands. The Tick Tock is considered by many to be the best diner in the "diner heaven" state of New Jersey. I've been to the Tick Tock several times over the years, but this was Barbara's first visit. She was not disappointed.
Monday morning arrived (too soon) and it was time to pack the car and get on the road home to Baltimore. Barbara and I were very tired, but very happy. It was a fun weekend for two drum corps fans. The best of both worlds, indeed!


text:
Catalogue No: EP7554
Shop Product Code: 154818J
Status: Usually despatched within 7 working days
Arranger: Roger Nichols
Department: It's a Piano Thing - Vocal Collections - High Voices
Publisher: Peters Edition
This product includes pieces featured in grade exams. Click on a grade to view the full syllabus.
|ABRSM Singing from 2009


text:
I am 25 years old and have 2 kids after my first child I lost all my breast tissue and had my first augmentation in 2006. 390cc saline is what I have. Since I am replacing them now, I have extra skin from my second baby but no sagging just want a bigger outcome but dont wanna look like a porn star.
I was told 550 high profile was all I could get and 600cc wouldn't fit my chest by one doctor and the other told me I could fit 700cc. Which one should I listen to?


text:
1st timer
1 Attachment(s)
Hey group!
I picked up my 1st BMW about 5 months ago. My dream car. An 03 M3 Convertible. I am loving it although my heavy foot won't allow gas to stay in it too long. Looking forward to a long relationship. I think first on my list is to check suspension and make sure I don't shred the tires off quicker than I should be. Attachment 495228
Congrats on the m3. Careful of the cops ;)
Congrats for your purchase and welcome to the forum!
|All times are GMT -5. The time now is 10:02 AM.
Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2017, vBulletin Solutions, Inc.
(c) 1999 - 2016 performanceIX Inc - privacy policy - terms of use


text:
I Rate this episode as a 3 out of 5 for good. While I am truly not a big Sherlock Holmes fan this one was definitely in that vein. A twist in the story as all mysteries should have was good. What dd you all think? I love Lloyd Batista and that is primarily why I choose this episode.
I rate this episode ★★★★☆ for GOOD. Gerald Keane deserves great recognition for writing the adaption of Robert Barr's classic short story which was originally titled as "The Absent-Minded Coterie" from the 1906 book "The Triumphs of Eugène Valmont." The only downside to this CBSRMT episode was the music. Don't get me wrong; it had great tunes that expressed intensity and premonition in ACT-2 and ACT-3. However, there were tunes of peacefulness, harmony, serenity in ACT-1. Great for a Romantic-Mystery, but not for a Drama-Mystery. Everything else was great, including the sound effects of the doors, the footsteps, tapping on the closet door, turning the hook to open the panel, clock chiming, bell shop ringing, the drawers, opening the pamphlets of the absent-mindedness, clock ringing at 9 o'clock, the rotary phone, and the encyclopedia books. E.G. Marshall as the Host was truly a great presenter for the series. In his Prologue, he introduces us to a special detective that's compared to Sherlock Holmes: French Detective Eugène Valmont. In ACT-1, the story begins in England in the late 1800's. In ACT-2, our Host explains our detective on his instincts when it comes to solve crimes. In ACT-3, he mentions that people sometimes bend/melt the golden rule (one should treat others as one would like others to treat oneself). He even quotes 18th century English writer Samuel Johnson for saying, "If a man really believes there is no difference between virtue and vice, why sir, when he leaves my house, I count my spoons." In the end of the Act, our 2 main characters remained as friends, but don't mention anything about this case ever again. In his Epilogue, E.G. Marshall talks about swindlers and how the greatest artist is the 1 who takes the least risks. And speaking of great artists, bravo to our cast: Norman Rose (as Detective Eugène Valmont a.k.a Mr. Webster), Robert Dryden (as Sergeant Podgers and Angus Macpherson), and Lloyd Battista (as Inspector Spenser Hale and Jon Pierre). SPECIAL NOTE: Himan Brown played as Dr. Stanford Willoughby the shop keeper; pen name of Ralph Summertrees). Kudos to these actors for playing roles with French & British accents. Robert Barr's characterization of Eugène Valmont is quite intriguing as Sir Arthur Conan Doyle's Sherlock Holmes and Jacques Futrell's Professor Augustus S.F.X. Van Dusen (Ep. #1044-REVENGE IS NOT SWEET).


text:
How much can you bench? Isn't that the most annoying question that people ask? It is also the most common question asked. People want to know what you can lift, and wouldn't it be nice if you could tell them something impressive? In this article you will find a routine sure to chisel your chest and make you awesome strong all in about eight weeks.
Keep these three things in mind.
- First, you need to do a flat exercise.
- Next, you will need to do something on an incline.
- Third, you should do some sort of fly, either flat or incline.
You could also throw a decline movement in there for something different once in awhile.
| Author:
Marc Lobliner
Chiseled Chest Workout
Workout 1:
- Flat Barbell Bench Press: 2x12, 3x8
- Incline Dumbbell Press: 2x12, 3x8
- Chest Fly Machine: 2x12, 3x8
- Cable Crossover: 5x10
Workout 2:
- Wide Grip Bench Press: 2x12, 3x10
- Smith Incline Bench Press: 2x12, 3x10
- Decline Dumbbell Press: 2x12, 3x10
- Close Grip Bench Press: 2x12, 3x10
- Cable Crossover: 5x10
Work your chest twice per week. Do workout 1, once per week and workout 2 once per week. Remember your exercise form. Keep that chest up and out, shoulders back and down and head in a neutral position. Try to keep your feet grounded and your lower back flat or a little arched. Stop the set when form break occurs. Adjust the weight if needed to get the desired number of reps.
Work these exercises in any order, mix up the number of reps, and use good form. Remember the chest is actually pulling your arms in a particular range of motion. Muscles do not press... they all pull. Don't let the names of the exercises confuse you either. Once you realize what the muscle is actually doing, you will be able to feel it more. Think of your chest pulling your arms up during a bench press. In a chest fly, the chest pulls the arms across. Then there is the other part of the rep, the negative or stretch portion.
| Author:
Richard Choueiri
You have to make the weight force a stretch on the negative portion of the rep. Do slow controlled movements to maximize feel. You should be able to achieve a muscle pump from this workout. Forcing muscles to stretch and flex with only encourage growth. This is why technique is so important.
To Sum Things Up...
Work your chest twice per week, exercises in any order, and use good form. Do a flat, an incline and a fly movement in each workout. Focus and feel the chest pull the arms up or across. Make sure the negative part of the movement is a forced stretch. Do this workout and the things recommended, and I guarantee results both in mass and strength gains.
Lisa Sutton


text:
Picking up from last week, we stated that the 29th edition of Movie Star News would morph into issue #30 of Cartoon and Pin-Up Parade, then finally by issue #31, Cartoon and Model Parade.
Now if we look inside this very first edition of Cartoon and Model Parade what do we find?
Peeling back the cover we discover (on the first page) mention of the "New CC-1" series. (Remember previously the "BB" series was advertised?)
And what do we observe with the CC-1 series, other than the archaic roots of bondage fantasy, which for some might be summed up in one word: "melodrama."
Not only does the stock villainess here dress in black, she even wears a mask.
These photo stills, by the way, underscore Irving Klaw's great efficiency as a businessman. His innovation—later widely imitated—was to kill two birds with one stone: To take marketable still photographs (various, full photographic sets) while shooting films, thereby creating two product lines simultaneously. In this case the film (advertised further along in this same catalog) is titled, "Captive Girl Foils A Thief," by which we can assume Cocoa Brown (the damsel in distress on the couch) gets "even" by act 3. "Turnabout" is the basic plot formula of many such photo-play fantasies—and a favorite narrative device of Irving Klaw ace, Eric Stanton.
Three of my favorite pre-Bettie Page models: Joan Rydell, Cocoa Brown, and Shirley Maitland. But what's going on here?
The D-400 series, also highlighted in this very first edition of Cartoon and Model Parade, seems to introduce more theatrics (below)—not to mention the early Irving Klaw favorite (or my Irving Klaw favorite), Shirley Levitt.
"D-530" looks devious. Last week, we took a sneak peek. Shirley Levitt is the masked one, holding down the girl's head.
Here's Shirley Levitt (below) without a mask. She cleans up nicely wouldn't you say?
Is that all that's inside Cartoon and Model Parade, issue #31? Hardly.
By 1950—even before the arrival of Bettie Page—Irving Klaw had already accumulated an impressive "damsel in distress" catalog of photographs. Like the F-500 series (featuring Shirley Maitland, Shirley Levitt, and Cindy Heller). Here's an example below:
And the K-600 series (featuring, among others, Vicki Hayes).
The classic T-200 series (featuring Chris Triplet).
The 4000 series (featuring Aimee, Frances Adams, and Lilli Dawn).
As for his artwork: both of John Willie's highly influential (though unfinished) Chapter Serials—"Sweet Gwendoline" and "The Escape Artiste"— are also featured in this first Cartoon and Model Parade catalog.
Not bad, huh?
Whew! That's enough. I could go on and on, but I think I need to take a nap.
Tune in next week for an Irving Klaw "damsel in distress" series I may have missed.
Bye, for now!
Index ~ of FetHistory ~ From the Beginning:
FetHistory, FetHistory, FetHistory
FetHistory, FetHistory, FetHistory, FetHistory, FetHistory, FetHistory—Richard Perez