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Crucial Benefits of Vitamin B-12 + Best Plant-Based Sources

Vitamin B-12 is an incredibly important nutrient for your body with many health benefits.

Fatigue, mood swings, mental sluggishness, and irritability are all potential signs of a deficiency — something which is, unfortunately, a common occurrence.

Because B-12 is involved in so many functions within your body — from energy and memory to skin and hair health — it’s critical that you get enough of it in your diet. This may be more challenging for some who follow a plant-based diet but it is not at all impossible.

Here’s an in-depth look at the many roles vitamin B-12 has in your body, signs of deficiency, and how to make sure you’re getting enough of it.

What Is Vitamin B-12? The “Healthy Cell” Vitamin

Vitamin B-12, also known as cobalamin, is a water soluble vitamin. It belongs to the collective B vitamin group and is considered the most important vitamin in that group.

Your body needs this essential vitamin for many different functions but can’t manufacture it. This is why it’s vital to consume it regularly.

B-12 works in complex ways within your body, but one of its most critical functions is keeping nerve cells and blood cells healthy. It’s also involved in the synthesis of DNA, which is the genetic material present in every cell in your body.

To put it simply, vitamin B-12 supports your body at the most basic level. Without it, your nervous system can’t function properly, DNA synthesis may be impaired, and cell division is hindered.

B-12 also plays a major role in creating red blood cells and keeping them healthy. This is important because red blood cells are responsible for carrying oxygen to every other cell in your body and taking carbon dioxide back to your lungs to be exhaled.

Because vitamin B-12 is so necessary for keeping cells healthy, it’s involved in many crucial processes, as you’ll soon see.

Top Health Benefits of Vitamin B-12

Needed to Maintain Energy Levels

Vitamin B-12 is critically involved in energy production and metabolism at a cellular level. This is why one of the most common symptoms of a deficiency is fatigue or lethargy.

B-12, along with several of the other B vitamins, is needed to convert food (especially carbohydrates) into the glucose your body uses as a primary energy source. Without this conversion process, the carbohydrates would remain in an unusable form.

As mentioned, vitamin B-12 is also needed for the production of red blood cells that carry oxygen throughout your body. This includes carrying oxygen to your muscles, enabling them to keep up with the demands you put on them.

Without enough B-12, you’ll frequently feel tired and will have low endurance for exercise.

Helps Protect Memory and Overall Brain Health

Researchers still aren’t sure how vitamin B-12 contributes to brain health, but there are clear associations between deficiency and a greater risk of neurodegenerative diseases like dementia.

In fact, some research has shown that supplementing with B-12 can be helpful for early-stage dementia when a deficiency is present. One study found that pairing omega-3s with B-12 was even more effective for slowing cognitive decline.

This essential vitamin also seems to be involved in the day-to-day health of your brain.

One fascinating study from 2016 found that concentrations of B-12 on the low end of the normal range were associated with poorer memory and learning ability than concentrations on the high end of the normal range.

This seems to indicate that boosting B-12 may be helpful for cognitive function, even when there isn’t a clinical deficiency. It’s also possible that the amount of B-12 our bodies need is higher than previously thought.

Important for Mood and Nervous System Function

benefits of vitamin B-12 for mood

One of the more surprising benefits of vitamin B-12 is its role in lifting your mood.

Not only is B-12 essential for keeping nerve cells healthy and supporting nervous system function, it also has a role in synthesizing serotonin and dopamine, two neurotransmitters that affect your emotions. This is likely one reason why a deficiency is linked to a great risk of mood disorders like depression and anxiety.

Some studies even indicate that supplementing with B-12 can improve the effect of antidepressants.

Do keep in mind that your body needs a combination of nutrients for healthy mood regulation. Along with vitamin B-12, folate (B-9), magnesium, and vitamin D are all important for good mental health.

Protective of Heart Health

Vitamin B-12 is needed by your body to reduce a little known risk factor of heart disease: homocysteine levels.

Homocysteine is an amino acid that appears to be related to artery damage when levels of it get too high. It’s still being researched for its potential role in causing cardiovascular disease but is already considered a risk factor for atherosclerosis, which is a disease of the arteries characterized by plaque buildup.

B-12 comes into the picture because it can reduce homocysteine levels. This helps protect heart health and may also lower the risk of stroke.

Some studies even indicate that B-12 plays a role in maintaining healthy cholesterol and blood pressure levels, which is more good news for your heart!

May Support Healthy, Strong Bones

Several different nutrients are involved in bone health. The most notable one is calcium, although it needs vitamin D in order to be absorbed and do its work. Magnesium and vitamin K play supporting roles as well.

It may surprise you to learn that there are also benefits of vitamin B-12 for bone health and bone density.

Several different studies have now shown that low B-12 levels are associated with lower than normal bone density. There’s also indication that it affects women more than men and can contribute to osteoporosis.

One possible theory for these findings is that B-12 is involved in bone formation because of its role in DNA synthesis.

Whatever the reason, it’s especially important that you get enough of this vitamin, along with calcium and other bone-supporting nutrients, as you age.

Essential for Healthy Skin, Hair, & Nails

Vitamin B-12 is an essential nutrient if you want healthy skin, hair, and nails. It plays a major role in cell production, which is especially important for hair and skin because they have some of the fastest growing cells.

Skin, hair, and nail cells also need a steady supply of oxygen to continue regenerating themselves. This is something else B-12 is needed for, since it’s involved in the creation of red blood cells (the oxygen carriers).

In fact, vitamin B-12 is so critical for healthy skin that low levels or a deficiency can lead to dermatological symptoms like acne, hyperpigmentation, and dermatitis. Nail discoloration and brittle hair are also common if your body is low on B-12.

Aids Digestion and Boosts Gut Health

Digestion is yet another normal function of your body that needs B-12 to operate smoothly.

To start with, vitamin B-12 is involved in the production of digestive enzymes. These enzymes are needed to break down food and allow the nutrients to be absorbed and used by your body.

Research also indicates that B-12 promotes healthy bacteria in your gut and may play a role in keeping gut microbes in balance. This is very important because a strong population of beneficial bacteria is needed to prevent the overgrowth of pathogenic bacteria that can cause digestive disorders.

Helps Prevent Anemia

Vitamin B-12 has major benefits for preventing certain types of anemia.

Anemia is a condition in which your body doesn’t have enough healthy red blood cells to transport oxygen throughout your body. This leads to symptoms like fatigue, weakness, lightheadedness, and shortness of breath.

Normally, anemia is associated with an iron deficiency, but a B-12 deficiency (typically from poor absorption) is another possible cause. It’s usually called “vitamin deficiency anemia” and occurs when your body can’t produce enough healthy red blood cells.

A vitamin B-12 deficiency can also cause your body to produce large, oval red blood cells instead of the normal small, round ones. This leads to something called megaloblastic anemia in which the red blood cells can’t move into your bloodstream at the right rate.

Getting enough B-12 in a highly absorbable form can prevent both of these types of anemia.

Critical for a Healthy Pregnancy (And Lowering the Risk of Birth Defects)

It’s especially crucial for women to get enough B-12 throughout pregnancy. Not only does it support their bodies, it may also help to prevent some serious birth defects.

Vitamin B-12 is needed for DNA synthesis. This makes it an absolutely critical nutrient for the growth and development of the fetus, especially where the brain and nervous system are concerned.

Studies have shown that low B-12 levels, particularly during the beginning stages of pregnancy, may increase the risk of neural tube defects and other birth defects. Some research puts the risk of birth defects as much as five times higher for women with low B-12 levels.

Vitamin B-12 Deficiency: Signs & Symptoms

Given all the benefits of vitamin B-12, it’s clearly a nutrient your body can’t function without, but a deficiency can be hard to recognize. People often assume their telltale symptoms come from being too busy, not getting enough sleep, etc.

Despite being tricky to pin down, B-12 deficiency is a real problem. Conservative estimates put deficiency in the U.S. at up to 15%, and other estimates put it as high as 39%. The number of people with low or borderline B-12 levels is even higher.

Here are the most common symptoms of B-12 deficiency to be aware of:

  • Constant fatigue or lethargy
  • Brain fog and trouble focusing
  • Muscle aches or weakness
  • Loss of appetite
  • Memory problems
  • Feeling dizzy or lightheaded
  • Frequent mood swings
  • Mood disorders, especially depression
  • Unexplained weight loss
  • Digestive problems
  • Anemia

Most At-Risk Groups for Vitamin B-12 Deficiency

Anyone can be deficient or borderline for B-12, but certain groups are more at-risk for this happening.

Older adults tend to absorb B-12 less effectively because of lower amounts of stomach acid. This puts them at higher risk of a deficiency, especially if a digestive disorder is also in the equation.

In fact, anyone who has a digestive disorder is more at risk for a deficiency because nutrient absorption is typically impaired with these types of disorders.

Vegans, vegetarians, and those who follow a plant-based diet may also be more prone to have low B-12 levels. This is because most sources of B-12 come from meat or animal products.

Daily Recommendation + Top B-12 Sources

The amount of B-12 needed daily is measured in micrograms (mcg). For adults 14+, the recommended daily intake (RDI) is 2.4 mcg. The RDI goes up to 2.6 mcg during pregnancy and 2.8 mcg while breastfeeding.

If You Do Eat Meat (Or Animal Products)…

Meat eaters are less likely to have a problem getting enough B-12 because it’s found abundantly in animal products. Grass-fed meat or dairy products and fish like sardines, mackerel, and salmon are all good sources. Eggs are the best non-meat animal source of B-12 with around .6 mcg per egg.

Plant-Based Sources of Vitamin B-12

benefits of vitamin B-12 plant sources

Two of the best plant-based sources of vitamin B-12 are sea vegetables (also called edible seaweed) and certain types of mushrooms.

Purple laver (often called nori) and green laver are both edible algae/seaweeds with substantial amounts of B-12. One study recommends eating around 4 grams (dried) of either one to meet the RDI for B-12.

Shiitake mushrooms are the best fungi to get vitamin B-12 from. Other mushrooms contain  B-12, but it’s usually present in an inactive form that the human body can’t use. To get your entire RDI of B-12 from shiitake, you’d have to eat around 50 grams a day, which is a stretch unless you love mushrooms.

Apart from sea vegetables and mushrooms, other plant-based sources of vitamin B-12 come from fortified foods. This means B-12 is added in instead of being naturally present.

The most popular fortified foods for a plant-based diet are cereal, certain plant milks, and nutritional yeast.

Some fermented foods like tempeh, miso, and sauerkraut may also contain B-12 because it can be manufactured by certain bacteria, but the amount present varies widely.


If you follow a vegan, vegetarian, or plant-based diet, it’s important to understand that the B-12 present in plant sources and fortified foods is often more difficult for your body to use than B-12 from animal sources.

To get the full benefits of vitamin B-12, a good quality supplement may be the answer, especially if you don’t regularly eat seaweed or mushrooms.

Of course, supplements can also be poorly absorbed by your body if they contain cheap or ineffective ingredients, so it’s important that you choose the right one…

The Best Highly Absorbable Vitamin B-12 Supplement

If you have low energy and are concerned about a deficiency, Purality Health Liposomal B12 is the best easily absorbable supplement to boost your B-12 levels that I’ve found (and personally take).

It contains methylcobalamin, the naturally occurring form of B-12 that is easily utilized by your body. (Other supplements often contain a cheaper form called cyanocobalamin.)

Purality Health  also goes a step further and uses liposomal technology to make sure your body can access the B-12. Some supplements simply pass right through your body, but the liposomes (fat cells) protect the B-12 from stomach acid and make it much more bioavailable.

On top of all that, fulvic acid has been added to the formula to ensure the best possible absorption and the most energy-boosting benefits. In my experience, this makes it far more effective than many other B-12 supplements on the market.

Learn more about the difference Purality Health’s Liposomal B12 can make.

Getting an adequate supply of vitamin B-12 is essential for energy, clear thinking, and so much more.  Make getting enough of this essential vitamin a priority, and you will certainly notice a difference in how you feel!

81 thoughts on “Crucial Benefits of Vitamin B-12 + Best Plant-Based Sources”

    • I do too since an active girlfriend said she did, after her microbiologist daughter
      in-law suggested it. I find I can usually get going more easily

    • I take B-12 daily, I find it keeps my brain active and generally improves my mood. I am 77 and hope to be mentally active for the rest of my life.

      • I take it daily as a sublingual spray under the tongue shortly after waking. Taken too late in the day is counter productive to being in a restful state.

    • Once I was tested high , beyond the normal range for B12. I use Braggs Nutritional Yeast on cereal. salads, and soups…. 4 decades ago I read books on how to be a healthy veggie, from Michigan State University. Great on pizza, too

      • You may have tested high if you have an MTHFR mutation as it limits your ability to digest B12 and Folate.

        • Spot on, Kitty!

          I have the MTHFR gene and the metholation problem with B12 and Folate that you mention. The result is that both my B12 and Serum Folate levels are off the chart… literally… and have been that way for more than six years. Yet, I have the symptoms of low B12, because it doesn’t metabolise.

          Even taking mythyl B12 and active folate, which was prescribed for me, has not brought my levels below the extreme measurement on pathology tests.

          I am desperate to find an answer to this problem as I have developed several illnesses as a result of this problem.

          • Find a naturopath that will give you b12 and foliate injection far superior to sublime Gualala or oral.

          • You could also look into Shivambu. Good place to start is a book by John Armstrong and another by Martha Christy “Your Own Perfect Medicine”. Also videos by Cate Stillman, Amandha Vollmer, Monica Schutt. There are others too. Also Harry Matadeen has written some books about mature/aged shivambu. His proofreading skills however are non existent so it can detract from the content but if you can look beyond that the substance is useful. Maybe watch some videos/interviews of him which you might be easier. But as others have suggested speaking to a Naturopath could be useful too especially one who knows about shivambu. Good luck with whichever path you choose.

        • A little more detail to my previous comment:
          You can find out if you have the MTHFR mutation via 23andme. (I have the double mutation) After you get the results, download the raw data and upload it to geneticgenie.org. You will get a read-out of what mutations you have – very useful!
          If you have 2 alleles of the MTHFR gene with the Mutation, then you will only digest and absorb 30% of the B12 and Folate you eat. If you have a single allele Mutation, then you can utilize 70% of the B12 and Folates you eat.
          So it is important to make sure, if you supplement because you have the MTHFR mutation, that you take the methylcobalamin version and additionally take the methylfolate, both of which are “predigested”.
          My daughter taught me an easy way to remember the MTHFR name: it is the Mother F__cker Gene, if you get my drift! ; – )

  1. Great article. I supplemented B-12 for energy and mental alertness before I read this article. Now see that additional benefits. Thanks Brian

    • Hi Penelope
      Thankyou for all this information
      I am a hemodialysis patient is it safe for me to take please

      • Have your B12 levels checked Julie. If they are low by all means supplement B12. Your dialysis doctors should be able to prescribe it.

    • I never knew B12 had so many purposes. Now I know that I can take for my brain fog. Thank you so much for this information.

  2. Apparently injections of methylcobalamin are a very good way of ensuring you get enough. There is a Facebook group which promotes this It is available without prescription in many countries though you may have to source needles etc through a doctor. It is also good to note that ingesting excess B 12 doesn’t do damage so trying out a larger dose via injection may be a good way to find out if you are deficient

    • Can you get this injection of methylcobalamin in US, all prescriptions are cynocobalamin.I been taking for about 25 years and find cyno is not good.
      Who is the FB group that supports this. Maybe they can direct me to getting injectable methyvobalamin without a prescription in Maryland.

      • Vivian I use an “activated B Complex” made with methylcobalamine who’s delivery system is second to IV-Vitamin therapy if you’re interested. My friend who used to get B-12 shots every month because she was not able to absorb Vit B well used it and was able to stop her Vit B12 shots. If a person has the MTHFR gene, they are not able to methylate Vitamin B and need it in the “activated or methylated” form or it will not absorb well. That’s why many people become deficient if they have this gene and it’s being expressed.

        • Frannie A. I am interested in what activated B complex you use.
          I just had blood work done and am still low b-12
          I’m still trying to find injectible methacalaban . I inject myself all I need is the liquid. My dr gives me prescription but it’s always cynacsbabam because pharmacy said they don’t carry any other.
          I read the Methacalabam is better,it’s confusing which toget because every co. says theirs is best better than other co.
          I just got some Purity liquid sublingual. Over the years the injections work better for me.

  3. My diet has been great and gradually I’ve eliminated most meat. However, I won’t give up the eggs, cheese and butter😏. I was concerned that I was not getting enough B vits and added duck liver toast with nutritional yeast in the morning. When I run out of it, now I understand why I’m getting so low energy in the evening! This is great info and I will definitely be supplementing with B12, as I haven’t been taking any vitamin supplements, except for D3 + K2. Thanks Brian!

    • There is vegan eggs, cheese, and butter to have instead .. Duck liver can not be healthy; sounds like a bad habit.

  4. Great information; a while back you suggested Pura Thriva B12, I’m glad I went for it. I love it!

  5. Braggs Nutritional Yeast- sprinkle on cereal, in yogurt, smoothies, baked goods… I always test high in this.
    Veggie sine Jan. 1989; vegan since 2013 (FOK documentary)

  6. I enjoyed the article very much. I have been taken a B-12 supplement ever since going on a plant- based diet. ( about 6 years ago) I find that CHIA seed is a good source of B 12 .

    • Thank you for that Chia seed info.,that I am reasonably sure would not have been easy to find elsewhere! I am violently allergic to nutritional yeast, so that is not possible for me, but I eat chia seed in my oatmeal every morning! Thanks so much!

  7. Excellent information covering the importance of B12 for the whole body ! Certainly makes one realise how the Vegan diet needs careful planning and even supplements – thank you for all your research and sharing !

  8. Excellent informations mainly for vegans that need supplements and protection. We thank you for teaching us about the importance of this vitamine.

  9. I found B-12 shots very helpful after a long-term carbon monoxide poisoning many years ago. I still worry about the many 20 plus year old heaters not delivering healthy air to the households. Not many doctors recognize the symptoms of the long-term problem.

  10. Great article and I love the Purathrive B12 that you recommend. I personally use that B12 and have noticed a positive difference 🙂

  11. Thanks for educating so many people.
    Question: can one have too much of vit. B12 (as my husband’s MD reported to him after the blood test) and need to take it less?

    • My husband was taking sublingual B12 every day, until a subsequent blood test revealed his B12 levels were 800 times higher than what is considered normal- they insisted he get tested for multiple myeloma, leukemia, and other diseases, like Lou Gehrig’s disease! Finally, after those tests came back normal, he was told to only take B12 once a week. ( we are plant based vegans)


  13. Thank you Brian for your indefatigable drive and efforts to spread the knowledge and consciousness of current ways (backed by upto date scientifical research), to regain control of our health in the face of the dangers and challenges imposed by modern life and the large gaps in the areas covered (or ignored) by the conventional medicine.

  14. Thank you for the wonderful article, Brian. I used to have a problem with B 12 because I was 100% plant based. I ate chia seeds and mushrooms but my numbers were still low. So, I added a small piece of Salmon on a weekly and it did the trick.

  15. Brian, Thank you for sharing all your knowledge! You give me hope. I take 1500 mg of B12 a day, + calcium,magnesium,E,. I am lacto vegan. . My Primary MD. Told me I’m pre diabetic but has not given me any suggestions. I have felt alone but you give me hope.

  16. Brian. Thanks for that. I’ve been diagnosed vit b12 deficiency by 4 different hospitals & my GPs refuse point blank to give me injections after numerous blood tests. This has gone on for nearly 20yrs now & I am suffering most of the symptoms & am housebound now. I’ve changed GP & given copy of letter sent to me by consultant which was also to my GP in April this year (2021). Still no result.

    Can anyone reading this suggest anything?

    • Hi Margaret,
      I hear your frustration. I’ve been tired my whole life until about 6years ago when one of the changes I made in my life was adding a liquid B12 product. My last blood work showed my B-12 at 1,941pg/ml, standard is =>200pg/ml ~ lol I started thinking that I get B-12 from 3 sources now. Whoops 😬 1st is the liquid B-12 from Global Healing Center, 2nd is a multi product for plant based diets with 8 essential nutrients, one of which is B 12, third is a B complex that I take from an essential oil company. I absolutely love the liquid B 12 but I’m going to only take it every other day and not a whole dropper full.
      Anyways maybe one of these products or the one that Brian suggested could help you. Perhaps 🤔 a B-12 and a B complex would work. Oh, and add the delicious food suggestions. Good luck my dear!!

    • Check my post way down below.
      You may very likely have a mutation (or 2) of your MTHFR genes which can very significantly effect your ability to digest B12 and Folates. Supplement with Methylcobalamen and Methylfolate: both are forms of B12 and Folic Acid that can be absorbed by anyone!
      If you have 1 gene mutated, you will be able to digest 70% but if you have 2 of the MTHFR genes mutated you will only be able to digest 30%!
      Isn’t it a shame that doctors don’t learn much about nutrition!

  17. My husband suffered for years from vertigo episodes. I was taking the purality B-12 (then Purathrive) and I got an e-mail from them that stated that vertigo is a symptom of low B-12. I suggested he try the B-12 from Purality. He did but he has to take a double dose. AFter about 6 months taking the recommended dose twice a day instead of once he no longer has any vertigo.

  18. I eat a nutrient dense vegan diet and I take Global Healing B12 only once a week and have extremely high B12 levels in my blood work. A year ago when I took the supplement every day my blood work was slightly higher than it is now. So I am wondering if something else causing the B12 to be so high?

    Diet is such guesswork for me since I have to eat a low oxalate diet which includes many vegan foods due to their high oxalates. I have learned that just because something is healthy does not mean it should be eaten in abundance.

  19. Thanks Brian for this powerful and brilliant article. Is powerful, because every technical concept is supported by other references which reflects your ardue and serious work. Is brilliant, because the conventional medicine lacks the understanding that as humans beings we are a complex system that requires to be biochemical balanced starting with our cells, and we do not requires pills to overcome our health. We require probed Knowledge as you demonstrated Brian.

  20. I wish more doctors knew this information on B12. I was so sick in 2015 and doctors didn’t know what was wrong so they tell you it’s stress. So sick I almost died. My blood test showed I had high B12. I was taking B12 but not Methyl B12 so my body couldn’t absorb the B12(Gene Mutation MTHFR). Test would show I had enlarged red blood cells. I asked what would cause that and multiply doctors said from drinking alcohol. I would tell them “I don’t drink alcohol”, they didn’t believe me. Enlarged Red Blood Cells can be caused by B12 deficiency. Thanks for the information on B12!

  21. I take vitamin B12 everyday very important vitamin it is crucial for our nerve and brain. Thank you very much for this information.

  22. This was a good article & people’s comments were REALLY interesting but I think I am more confused than ever about how much B12 to take!! I know the doctor I have now won’t check my B12. I told her I went vegetarian & trying to go vegan (except I eat greek yogurt for it’s higher protein than others). She said don’t do that eat chicken!! No support from her! This is why I failed SO many times over the yrs. to stick to even Veg. diet because I got scared from things I read about only meat having B12 & that our bodies wouldn’t absorb it in a supplement. That was yrs ago though & obviously from what I read people are certainly absorbing it but can be too much!! So finally sticking to almost vegan diet after finding out it helps the environment also but feeling scared once again that I am cutting out SO much but not replacing vital nutrients. I don’t dare eat Nutritional yeast, I suspect I have Candida so trying to do that strict diet! .This is why I don’t leave comments, I end up writing a book! So now that I’ve worked up a little anxiety ( I have panic disorder) I will go .

    • Laurie. i recently read nutritional yeast does not contribute or cause candita. i also at times have an overgrowth. i am using nutritional yeast in my whole food plant based diet.

  23. Thank you so much for this B-12 Article, so much information I had no idea of. I’m planning on printing it and keeping it within reach, in other words, I need to remember where I put it 😄! thanks again,

  24. Thanks everyone, very interesting and educational. I have learned a lot from your experiences and from you, Brian. Stay safe. Judy

  25. Brian, here is a joke for you
    Where does a snowman keep
    His money? In a snowbank!
    Very good article. I think I may have to be tested for the MTHRR gene mutation. I would never have known about it. Thank you

  26. So what is a good dose of methylcobalamin – no one even mentions that in either the article of the comments?

  27. thank you so much for this information I had no idea & explains alot. I’ve changed to a whole plant based diet 3 months ago & have notice I’m now getting tired early afternoon & have been racking my brain for why, this explains why. So now I can do something about it.

    I have learnt so much from you & am sending you a virtual hug of gratitude.

    with love

  28. Has anyone tried transdermal patch vitamins? It bypasses GI system and absorbs through the skin. I just received an order from Patchaid and going to try them out.

  29. “Trace” amounts of lithium helps B12 get into the cells. You can find trace amounts of lithium in the brand name ConcenTrace Minerals (blue bottle). You can find it in other liquid mineral supplements but my experience has been with ConcenTrace and it definitely works.


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