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Keto diet – 5 must knows before starting a keto diet

5 must knows before starting a keto diet

A keto diet (ketogenic diet), you’ve probably seen it a few times or perhaps even tried one yourself. This extreme carbohydrate diet is rising in popularity rapidly. And not for bad reason, the diet is a very effective one. However… it is not an easy diet to stick to and we’ve noticed that the keto diet raises a lot of questions. It seems about time to set things straight and list the 5 must knows about the keto diet.

What is a keto diet?

But before we do so, we will quickly run by the definition of a ketogenic diet. During a keto diet your goal is to digest as few carbohydrates as possible, to a maximum extent of 50 grams per day – so almost none. Your energy intake during this diet mainly consists of protein and fats. When you stop giving your body carbohydrates, you will eventually stop producing glucose: glucose would normally be ‘the’ energy source. So when your body stops using glucose as its fuel, it will automatically switch to burning fats instead. Your body will create ketones from the process of burning fats, that can very well substitute as fuel. This is what we call ketosis, a bodily state you can reach by not digesting carbohydrates and switching to fats as a fuel source. Now that we’re all up to date on ketogenic terms and diets, we will dive deeper in to the 5 must knows before starting a keto diet.

1. A keto diet goes beyond losing weight

Despite a lot of people utilising the diet for weight-loss purposes (which it’s really good for), it is not the only application. You can use the diet for a better balance of energy in your body. Scientific research has proven that a keto diet stimulates a more equal distribution of energy throughout the day. As a result you will experience less energy drops and feel less fatigue. The keto diet also has medical benefit, for example people with epilepsy can use the diet and its energy distribution to suffer less from the diseases’ attacks.

2. Know (exactly) what you digest

When starting a keto diet you immediately stumble upon the fact that carbohydrates are in everything. At least a lot of products that we consume from day to day. What a lot of people tend to forget is the amount of carbs in vegetables: potatoes, corn, carrots, onions and pumpkins are alle examples of veggies you’re better off skipping during your keto diet. Most meat products are safe to eat, but we recommend checking the packaging for any added substances that carry carbohydrates.

Want to make sure your meal is ketogenic, without too much struggle? At Jake we’ve developed a keto meal shake with less than 6 grams carbohydrates per meal, combined with all the essential vitamins and minerals your body needs. Try the Keto shake.

3. Cheat days are banned

Most diets won’t stress too much about cheat days, but this one hits different. We can be rather short about this: don’t cheat. In order to reach full ketosis and to start burning fats fulltime, your body needs 4 to 7 days of extreme carb cut offs. As soon as you eat carbs in between, your body will exit its ketosis state and you get to start all over again – not great.

4. Be prepared for your body's reaction

Because of your body transitioning to a completely new ‘combustion system’, expect a kick back. You might even have to deal with the so called ‘keto-flu’ with phenomena like headaches and weariness. Fortunately these phenomena only make their appearance in the start of your diet, with some people not experiencing any at all. Make sure you drink enough water during your diet, at least 2 to 3 liters per day. This will reduce your chance of keto-flu and also reduces any symptoms if you have any.

5. Get your percentages right

A lot of people think they’re following a keto diet, but still digest way too many carbohydrates, which prevents their body from activating the ketosis state. It is therefore crucial to know the exact nutrients you serve your body. The right ratio to reach ketosis is: 75% of your nutrition should be fats, 20% should be protein and 5% should be carbs. You will only go in to ketosis when you stick to these ratios for a longer amount of time. To make sure your body is in ketosis you can do a check using a blood test, but also with the help of a urine sample. The last option can be done at home with the use of special urine strips.

Do you want to try a keto diet or do you have any remaining questions? Let us know! Are you looking for an easier way to make sure your meal is keto? Our keto meal shakes contain less than 6 gram of carbs per meal, combined with all the essential vitamins & minerals – and they’re pretty tasty too! Want to have a go? Click here!

Keto shake in hand
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What are the benefits of peas in the Jake Food shakes or bars?

What are the benefits of peas in the Jake Food shakes or bars?

Peas are the protein source in Jake’s shakes and bars, you can find them on the ingredient declaration as pea protein isolate. Pea Protein is obtained by a process that includes a dry and a liquid phase. First, during a drying process, the outer shell of the pea (consisting mainly of insoluble fiber) is removed. After grinding, a flour is obtained that contains soluble fiber, starch and proteins. Because pea proteins are water soluble, they can be separated from the fiber and starch by wet filtration and centrifugation. From this solution the protein isolate can be obtained, this is done by adjusting the pH of the solution so that it reaches its isoelectric point and the proteins will precipitate. The obtained protein isolate has a protein content of about 85 to 90%.

It is not just that we use this form of protein in our products. In this article you can find all the reasons why we think peas are the best vegetable protein source you can find.

Pea protein isolate contains a complete amino acid profile

In 2018, research was conducted into the protein content and amino acid composition of commercially available vegetable protein isolates. Ten different protein sources including oats, lupine, wheat, hemp, microalgae, soy, brown rice, peas, corn and potato were compared with animal proteins, including milk, whey, caseinate, casein and egg. The essential amino acid content for pea protein was 30% this is lower than all animal proteins, but it is high enough to meet the essential amino acid requirement of the WHO / FAO / UNU Expert Consultation when pea protein is the only protein source in your diet.

In addition, as the title suggests, all essential amino acids are present in pea protein isolate, even to a greater extent than they are present in animal sources such as egg and casein. Essential amino acids are parts of proteins that you must get through your diet because the body does not make them itself.
One small side note to the amount of Methionine, this essential amino acid is only very slightly present in pea protein isolate, but don’t worry. You get enough of this from other dietary sources such as broccoli, Brussels sprouts or spinach.

Comparable digestibility with whey protein

The digestibility of proteins is very important for many (strength) athletes. The most well-known protein that athletes use in their shakes after exercise is whey protein. This protein has a digestion rate of about 90%. This protein is broken down very quickly in the body into amino acids, after which it can be quickly transported through the blood to the correct parts of the body. Pea protein also has a comparable digestion rate of 90%.

L-arginine has a positive effect on the reduction of white adipose tissue

L-arginine is a semi-essential amino acid. Adults can make arginine themselves from the amino acids ornithine, glutamine, glutamate and proline; nevertheless, your daily diet is still the largest source of Arginine. Arginine is an essential amino acid for children and young people because the biosynthesis in this group is still too low. And let arginine be largely present in pea protein, much more than in other protein sources. Studies in obese rats have shown that oral administration of arginine effectively reduces white fat and increases whole-body insulin sensitivity. After 10 weeks of treatment, the rats had 45% less belly fat compared to the control group. There is still not much clarity about how these processes work, new knowledge about the biochemistry and physiology of arginine is expected to help with this. May even find new ways to safely and effectively prevent and treat obesity in humans.

Pea protein has a blood pressure lowering effect

A 2011 study conducted a study of the effect of pea protein on the blood pressure of people with hypertension. The 21 participants received 3mg / day pea protein hydrolyzate for 3 weeks, compared with the placebo, this amount resulted in a reduction of up to 6 mmHg in systolic blood pressure. These results were only visible in week 2 and week 3. In the first week there was still no difference between the two control groups. This reduction in blood pressure is comparable to the mean effect on blood pressure usually obtained by a dose of an antihypertensive agent.

All the benefits of pea protein at a glance

  1. Pea protein contains a complete amino acid profile. The amounts of the different amino acids are high enough to meet the WHO / FAO / UNU Expert Consultation requirement. A great vegetable alternative to whey protein or casein.
  2. Comparable digestibility with whey protein. Pea protein, like whey protein, can be considered a fast protein. This means that once consumed, this protein can be broken down quickly and transported to the parts of your body that desperately need it. For example after exercise.
  3. L-Arginine has a positive effect on the reduction of white adipose tissue. Several studies have shown that the substance L-Arginine can help reduce white fat. Exactly how this works is not yet known, a lot of research is still being done on this. But the fact that it works is a very nice bonus!
  4. Pea protein has a blood pressure lowering effect. Research indicates that when 3mg / day peas are consumed, there can be a reduction in systolic pressure comparable to the same dose of antihypertensive.

These seem to us to be four very good reasons to use peas as a protein source in almost all products. Are you curious now? You can find all products on our webshop.

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Keto Shake by Jake

Keto Shake by Jake

We’ve got something new and exciting for you, the keto shake. This shake is based on the ketogenic diet. Without using too many difficult words, this means it’s low in carbs and high in fats. In this article we’ll dive deeper in to the Ketogenic diet, also known as Keto diet. After that, we’ll happily introduce you to our new Keto Shake.

Ketogenic Diet

A ketogenic diet mainly exists of rich fats, lean protein and a very low amount of carbs. The macronutrients are subdivided in to 55-60% fat, 30-25% protein and 5-10% carbs. Based on a 2000 kcal daily intake, that’d result in a 20 to 50 gram carb intake per day.

Carbohydrates are the most important source and fuel for energy production in body tissue. When your body receives less than 50 g carbs per day, it decreases its insulin secretion and prepares to enter a catabolic state. Glycogen reserves reach depletion, which forces your body to undergo certain metabolic changes. Two metabolic processes start to become more active in this state, when there’s a low amount of carbohydrates available in bodily tissue: gluconeogeneses and ketogeneses.

Gluconeogenesis is the endogenous production of glucose in the body, especially in the liver, mainly from lactic acid, glycerol and the amino acids alanine and glutamine. When glucose availability continues to decline, endogenous glucose production cannot meet the body’s needs and ketogenesis begins to provide an alternative energy source in the form of ketone bodies. Ketone bodies replace glucose as the primary energy source. During ketogenesis due to low blood glucose feedback, the stimulus for insulin secretion is also low, greatly reducing the stimulus for fat and glucose storage. Other hormonal changes may contribute to the increased breakdown of fats resulting in fatty acids. Fatty acids are metabolized to acetoacetate which is later converted to beta-hydroxy butyrate and acetone. These are the basic ketone bodies that accumulate in the body when a ketogenic diet is maintained. This metabolic state is called “nutritional ketosis”. As long as the body does not get carbohydrates, the metabolism remains in the ketotic state.

Ketone bodies synthesized in the body can be easily used for energy production by the heart muscle tissue and kidneys. Ketone bodies can also cross the blood-brain barrier to provide an alternative source of energy for the brain. Ketone bodies produce more adenosine triphosphate compared to glucose, which is why it is sometimes appropriately referred to as a “super fuel”. One hundred grams of acetoacetate yields 9400 grams of ATP and 100 grams of beta-hydroxybutyrate yields 10,500 ATP; while 100 grams of glucose produces only 8700 grams of ATP. This allows the body to maintain efficient fuel production even during a calorie deficit. Ketone bodies also reduce free radical damage and enhance antioxidant capacity.

Keto shake

The keto shake can be seen as 1/5 of your total daily needs, and has the following nutritional values:

  per 100g per serving
Energy (kJ) 2342 1639
(kcal) 560 (28%) 392 (20%)
Fat (g) 45 31
Saturated 36 25
Carbohydrates (g) 8.3 5.8
Of which sugars 0.9 0.6
Fibre (g) 16 11
Protein (g) 26 18
Salt (g) 0.7 0.5

MCT powder (palm-free), pea protein Ingredients:
isolate, acacia fiber, vegetable oil (linseed),
maltodextrin, vitamin & mineral mix (tri-potassium
citrate, dicalcium phosphate, potassium chloride,
maltodextrin, magnesium oxide, dipotassium
phosphate, sodium ascorbate (vitamin C), iron
pyrophosphate, dl-alpha-tocopheryl (vitamin
e) acetate, zinc sulfate, folic acid, potassium
iodide, nicotinamide, sodium molybdate, sodium
Selenite, Retinyl (Vitamin A) Acetate, Vitamin K1,
calcium d-pantothenate, manganese sulfate,
d-biotin, chromium III chloride, copper sulphate,
cyanocobalamin (vitamin B12), ergocalciferol
(vitamin d2), pyridoxine (vitamin b6) hydrochloride,
riboflavin (vitamin b2), thiamine (vitamin b1)), cocoa
powder, natural flavors, thickener: xanthan gum,
choline bitartrate, sweetener: sucralose.

MCT poeder (palmvrij),
erwteneiwitisolaat, acacia vezels, plantaardige
olie (lijnzaad), maltodextrine, vitamine &
mineralenblend (trikaliumcitraat, dicalciumfosfaat,
kaliumchloride, maltodextrine, magnesiumoxide,
di-kaliumfosfaat, natriumascorbaat (vitamine
C), ijzerpyrofosfaat, dl-alfa-tocoferylacetaat
(vitamine e), zinksulfaat, foliumzuur, kaliumjodide,
nicotinamide, natriummolybdaat, natirumseleniet,
retinylacetaat (vitamine a), vitamine K1, calciumd-
pantothenaat, mangaansulfaat, d-biotine,
chroom-III-chloride, kopersulfaat, cyanocobalamine
(vitamine b12), ergocalciferol (vitamine d2),
pyridoxine hydrochloride (vitamine b6), riboflavine
(vitamine b2), thiamine (vitamine b1)), cacaopoeder,
natuurlijke aroma’s, verdikkingsmiddel:
xanthaangom, choline bitartrate, zoetstof: sucralose.

  per 100g per serving
Potassium (mg) 572 (28%) 400 (20%)
Chloride (mg) 229 (28%) 160 (20%)
Calcium (mg) 229 (28%) 160 (20%)
Phosphorus (mg) 199 (28%) 139 (20%)
Magnesium (mg) 107 (28%) 75 (20%)
Iron (mg) 4 (29%) 2.8 (20%)
Zinc (mg) 2.9 (29%) 2 (20%)
Copper (mg) 0.3 (29%) 0.2 (20%)
Manganese (mg) 0.6 (28%) 0.4 (20%)
Selenium (µg) 15.7 (28%) 11 (20%)
Chromium (µg) 11.4 (29%) 8 (20%)
Molybdenum (µg) 14.3 (28%) 10 (20%)
Iodine (µg) 43 (28%) 30 (20%)
  per 100g per serving
Energy (kJ) 2342 1639
(kcal) 560 (28%) 392 (20%)
Fat (g) 45 31
Saturated 36 25
Carbohydrates (g) 8.3 5.8
Of which sugars 0.9 0.6
Fibre (g) 16 11
Protein (g) 26 18
Salt (g) 0.7 0.5

MCT powder (palm-free), pea protein Ingredients:
isolate, acacia fiber, vegetable oil (linseed),
maltodextrin, vitamin & mineral mix (tri-potassium
citrate, dicalcium phosphate, potassium chloride,
maltodextrin, magnesium oxide, dipotassium
phosphate, sodium ascorbate (vitamin C), iron
pyrophosphate, dl-alpha-tocopheryl (vitamin
e) acetate, zinc sulfate, folic acid, potassium
iodide, nicotinamide, sodium molybdate, sodium
Selenite, Retinyl (Vitamin A) Acetate, Vitamin K1,
calcium d-pantothenate, manganese sulfate,
d-biotin, chromium III chloride, copper sulphate,
cyanocobalamin (vitamin B12), ergocalciferol
(vitamin d2), pyridoxine (vitamin b6) hydrochloride,
riboflavin (vitamin b2), thiamine (vitamin b1)), cocoa
powder, natural flavors, thickener: xanthan gum,
choline bitartrate, sweetener: sucralose.

MCT poeder (palmvrij),
erwteneiwitisolaat, acacia vezels, plantaardige
olie (lijnzaad), maltodextrine, vitamine &
mineralenblend (trikaliumcitraat, dicalciumfosfaat,
kaliumchloride, maltodextrine, magnesiumoxide,
di-kaliumfosfaat, natriumascorbaat (vitamine
C), ijzerpyrofosfaat, dl-alfa-tocoferylacetaat
(vitamine e), zinksulfaat, foliumzuur, kaliumjodide,
nicotinamide, natriummolybdaat, natirumseleniet,
retinylacetaat (vitamine a), vitamine K1, calciumd-
pantothenaat, mangaansulfaat, d-biotine,
chroom-III-chloride, kopersulfaat, cyanocobalamine
(vitamine b12), ergocalciferol (vitamine d2),
pyridoxine hydrochloride (vitamine b6), riboflavine
(vitamine b2), thiamine (vitamine b1)), cacaopoeder,
natuurlijke aroma’s, verdikkingsmiddel:
xanthaangom, choline bitartrate, zoetstof: sucralose.

  per 100g per serving
Potassium (mg) 572 (28%) 400 (20%)
Chloride (mg) 229 (28%) 160 (20%)
Calcium (mg) 229 (28%) 160 (20%)
Phosphorus (mg) 199 (28%) 139 (20%)
Magnesium (mg) 107 (28%) 75 (20%)
Iron (mg) 4 (29%) 2.8 (20%)
Zinc (mg) 2.9 (29%) 2 (20%)
Copper (mg) 0.3 (29%) 0.2 (20%)
Manganese (mg) 0.6 (28%) 0.4 (20%)
Selenium (µg) 15.7 (28%) 11 (20%)
Chromium (µg) 11.4 (29%) 8 (20%)
Molybdenum (µg) 14.3 (28%) 10 (20%)
Iodine (µg) 43 (28%) 30 (20%)

So now there’s a new option, next to light, original or sports, you can now choose to go Keto. You could do this to try it once, or you integrate it in to a full keto diet. The keto shake is perfectly fit to replace your breakfast, given its energy source and vitamin/mineral source. Each shake gives you 20% of your daily amount of vitamins and minerals.

The keto shake is available in flavour for now (chocolate coconut), but when demand is high enough – we’ll definitely be expanding the flavours to a bigger extend!

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A few things you should know before starting your Keto diet!

Watch these things when you're starting Keto!

Starting a Keto diet or transferring to a Keto lifestyle can be challenging. One person handles it better than the other, which often has a lot to do with the way you currently live your life. It also has to do with the (positive or negative) influence of your surroundings and even with your aspirations as a master chef. Once you start changing your dietary patterns, there’s a few things you should keep an eye on.

1. The Keto Sickness; push through!

The Keto diet has many benefits, like weight loss, but also has downsides which you should prepare for. The ‘Keto Flu’ of Keto sickness! Briefly after starting your Keto journey, you’ll notice your body starts to change. You have to adjust to burning fats als primary source for energy, instead of carbohydrates (which used to be your main source of fuel). It depends on your body how heavily you’ll react to this change, but there is a chance you’ll get proper ill.

Primarily the first seven to ten days will wear you down the hardest. You might feel extremely tired, especially in the limbs. Things as simple as walking up the stairs will probably feel like too much effort. And then there’s the brain fog. Fun times? No! But, it’s just your body claiming its time that it needs to adjust to a different pace. Something your body is, biologically speaking, very good at – just not used to anymore: burning fats!

Very practical; do not plan too much “to-do’s”, and take it easy on exercising when starting with a Keto diet. Your body needs to rest whenever you can, just give it time. After that recovery, you’ll be astonished as to how much energy you have, as soon as the transformation is done.

Read more about experiences with the keto diet here. 

2. Drink enough (water)

Once you start with keto, you’ll notice (especially in the beginning) a lot more toilet stops. Reason being is the decrease of carbohydrate storage in your body, which would previously require a lot of water. This is one of the reasons you lose a lot of weight in the beginning: you lose a lot of moisture. The ‘great start’ is however a great incentive to continue.

Prevent dehydration and make sure you at least drink 2 litres a day. Water is the purest source, but green tea, herbal tea, coffee or homemade vitamin water works well too. Just make sure you drink water next to your coffee.

3. Supplement with electrolytes

The moment you reach ketosis, your kidneys will excrete more water and more electrolytes. These minerals are highly important for a ton of bodily functions, such as: conduction of nerve impulses, moisture balancing or pulling and closing muscles altogether. Symptoms of a too low electrolyte presence are headaches, muscle aches (often in the calves) or a numb/tingling feeling in your limbs.

Which makes is extra important for you to keep track of your sodium and potassium intake, to make sure your body functions properly. This can easily be achieved by using tablet- or liquid-supplements. An alternative to this would be adding extra salt to your food or drinking a daily LoSalt mineral salt broth.

4. A bloodtest will give the best results

After a few weeks, you’re probably wondering; did I reach full ketosis or did I not? And if yes, how solid is my ketosis? There’s a few ways to determine if, and how well, your ketosis is. Ketones can be differentiated in to three different ones: acetone, beta-hydroxybutyrate and acetoacetate. They all have a different way of measuring the levels. Your three options are your breath, blood or urine.

Measuring through breath (acetone) can be done with the help of a ketone meter. This is a pretty reliable way to test your ketone levels.

The urine test is the last accurate of the three. You have to pee over a ‘keto-stick’ or you dip the stick into a jar of your urine. De difference in colour (from light pink to purple) tells you about the level of ketones in your body: the darker the colour, the higher the concentration of ketones is.

Measuring through means of blood is done with the help of a blood ketone meter, which in turn works the same as a glucose meter. Place a drop of blood on the measuring strip and within seconds you’ll see the amount of beta-hydroxybutyrate in your blood. This is the most reliable method, but a little more expensive than urine sampling.

Lots of work?

This might sounds as a lot of work and yes, in the beginning that might be the case. Experience teaches us that certain actions will be executed without thinking about it, once they are integrated in your habits. The measuring of your ketose values will become obsolete in the long run, by then you know how your body handles and reacts to it all. In short; push through the less fun stuff and soon you’ll profit from the benefits of your new Keto Lifestyle!

Maintaining a Keto diet and preparing the right meals can be tricky and time consuming. With Jake you can throw your worries out the window. Packed per meal, 100% vegan and a 30 days money-back guarantee.

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Vitamin B12 – Facts and fables

Vitamin B12 | Facts | Fables

Vitamin B12 - Facts and fables

Vitamin B12 is one of the most discussed vitamins. In this blog we clear things up for you by filtering the facts from the fables »

Vitamin B12 (cobalamin) is a much discussed topic among vitamins. You can find it in animal products like meats, fish, eggs and dairy products. That makes it an illustrious vitamin amongst vegetarians and vegans, because it’s a lot harder for them to maintain the required levels of the vitamin. However, B12 is getting more and more attention by everyone. We often get questions like “Can you get too much vitamin B12, is this really as healthy as people say and what’s the vitamin actually good for?”. With this blog we hope to clarify the mystery around this topic, by separating a few of the common facts and fables from all the information that’s available.

Fact: vitamin B12 helps prevent exhaustion

This is most definitely true! Vitamin B12 plays an important role in the process of creating red blood cells, which make sure oxygen travels well throughout your body. One of the most common phenomena for a B12 shortage is being tired. People who deal with a B12 shortage over a longer period of time, can also develop neurological complaints, like a tingling feeling in your hands and feet, concentration problems and forgetfulness. Another common phenomenon is being low in energy, or feeling down due to lack of vitamin B12. Furthermore, B12 helps your body by preventing anemia and helps in reinforcing your gums.

Fable: watching your B12 levels is only important to vegetarians and vegans

It’s a persistent fable that only vegetarians and vegans have to monitor their B12 levels. A lot of people think that their B12 levels are fine just because they eat meat once in a while. This is not always true. If you have diabetes or gastrointestinal abnormalities, you need extra B12. And for the regular drinkers among us, you probably could do with some supplemental B12 as well. As well as pregnant women: in order to proceed in a healthy pregnancy and to prevent any growth disorders for the baby.

Fact: Vitamin B12 is obtainable through different means, foods and vitamins pills

Vitamin B12 is often found in nature’s resources, but can also be found in man-made vitamin pills. Meats, fish, eggs and dairy products from cows, all contain B12. It’s also found in plant-based foods such as seaweed and algae, but this variation is ‘inactive’ and harder for your body to take in. That’s why plant-based vitamin B12 pills are often the outcome for vegetarians and vegans. This form of B12 is synthetical and there are no animals involved in the production process. Just like Jake’s products: the B12 in our shakes, drinks and bars are completely plant-based!

Fable: I can consume as much B12 as I want

A vitamin B12 deficiency is harmful, just as a B12 surplus is too – concluded by researchers at the UMCG in Groningen. They stated that in certain circumstances “a higher risk of death for people with too much B12 in their blood” would not be strange. Despite the fact that this is about extreme and special cases, it’s still a smart move to make sure you get the right amount of vitamin B12. That’s why it’s best not to eat too much meat, fish, eggs or dairy – balance being the keyword here. If you want to supplement your vitamin B12 intake, make sure not to exceed the RDI (Recommended Daily Intake).

At Jake Food, we’ve decided to add a royal yet safe amount of B12 to our shakes. The amount of B12 in our shakes, varies from 35% to 50% of your RDI. Do you want to maintain your B12 levels easily and healthy? Then try one of our shakes – they even taste good.

Care to try? Click here.