— Gail Bromenschenkel

You know, it turns out they're all pretty much great and fine and we don't really know and because I don't really like to recommend brands of supplements. What I do is I just kind of rotate my bottles. So every time I have a I run through a bottle I just get a different one next time because you never really know it's what's happening with supplements, you know, the the consumer reports test where they just pull Supplements off the market and then they just test them in a lab and it never seems to court correlate with exactly what's on the what's on the label doesn't necessarily correlate with what's in the actual supplement. So, you know, you could look for those things like NSF these third party. What's it called? They authenticate or they they validate it and there's there's a few organizations that kind of help, you know, you'll have a label on the supplemental say like NSF is one of them. There's a couple others and it'll be basically be it's like a third party that is corroborating. What's on the packaging the labels, but remember that supplements aren't Monitored under you know, they're not really regulated because of the dshea law the act from 1993 or 94 and they don't basically regulate what's going on in supplements. So you're kind of on your own buyer beware because of that. I just recommend, you know, rotating through supplement bottles different companies and look for the third party certification on the label, but you know B12, I just I do recommend cyanocobalamine as opposed to methylcobalamine. It's just the most shelf stable form. It's the form that's been studied the most in terms of the research and in terms of dosing you can go to my website right now plant-based dietitian.com my blog my most recent blog post because I'm a little I'm a little behind on blogging because I was finishing my book and a TV show and stuff like that. But my last blog post was on B12 recommendations and get the actual dosing that is so it's basically 50 micrograms twice a day 150 micrograms once a day or 2500 micrograms once a week and that's for the average adult and there's more details on the website in terms of absorption.