Vitamin B12 is a commonly deficient vitamin in adults. Taking B12 supplements can help regulate your body and its chemistry. Read on as we break down the importance of B12, and our picks.
Share on PinterestA quick look at the best vitamin B12 supplements
- Best overall: Thorne Vitamin B12 | Skip to review
- Best multivitamin with B12: Mindbodygreen Ultimate Multivitamin+ | Skip to review
- Best vegan: HUM Nutrition B12 Turbo | Skip to review
- Best liquid B12: Pure Encapsulations B12 Liquid | Skip to review
- Best gummy: OLLY Daily Energy Gummies | Skip to review
- Best whole-foods supplement: Garden of Life Vitamin Code Raw B12 Capsules | Skip to review
- Most affordable: Nature Made B12 Softgels | Skip to review
- Best allergen-free: Pure Encapsulations Methylcobalamin Capsules | Skip to review
- Best B complex vitamin: Nordic Naturals Vitamin B Complex | Skip to review
Vitamin B12 is an essential dietary nutrient necessary for energy production and proper functioning of your nervous system, among other important roles. It’s abundant in animal-based foods, including beef, salmon, and dairy products. Some other foods may be fortified with it.
Still, vitamin B12 deficiencies are fairly common, particularly among older adults, people who follow a vegan diet, and those who take certain medications.
Serious deficiencies require medical injections. However, taking B12 supplements can help with minor deficiencies and help ensure adequate intake.
Here we review the best B12 supplements on the market and discuss the importance of this nutrient, for everything from blood and nerve health to your DNA creation.
A note on price
Generally, prices for vitamin B12 range from $0.10 to $1.00 per serving, or $7 to $30 per container.
- $ = under $0.20 per serving
- $$ = $0.20-$0.75 per serving
- $$$ = over $0.75 per serving
Our picks of the best vitamin B12 supplements
Best overall
Thorne Vitamin B12
- Form: capsule
- Dose: 1 capsule 3 times a day
- Number of servings: 60 per bottle
- Price: $$
Healthline's review
Thorne is our top pick for vitamin B12 because of the company’s commitment to high quality ingredients and supplement formulations that are designed for optimal absorption.
Each 1-capsule serving provides 1,000 mcg of methylcobalamin. The supplement can be taken up to 3 times per day for individuals who need an even higher dose.
Thorne supplements are manufactured in a facility that’s certified by third-party organizations such as NSF International and the Therapeutic Goods Administration (TGA), Australia’s regulatory agency responsible for evaluating the safety of supplements.
According to the company, all products are thoroughly tested, either in-house or by third-party labs, multiple times throughout manufacturing to ensure label accuracy.
Learn more about Thorne in our comprehensive review.
Pros & cons
- manufactured in third-party certified facilities
- extensive testing to ensure purity and potency
- customizable dosing with the option to take up to 3 capsules per day
- dosing may be too high for some
- manufactured in third-party certified facilities
- extensive testing to ensure purity and potency
- customizable dosing with the option to take up to 3 capsules per day
- dosing may be too high for some
Product details
- % of Daily Value (DV): 41,667%
- Certifications: cGMP certified, NSF Certified Sport, TGA Certified
- % of Daily Value (DV): 41,667%
- Certifications: cGMP certified, NSF Certified Sport, TGA Certified
Best multivitamin with B12
Mindbodygreen Ultimate Multivitamin+
4.7 (316+) from MindBodyGreen- Form: capsule
- Number of servings: 30 per container
- Dose: 2 capsules per day
- Price: $$$
Use code "HEALTHLINE20" for 20% off.
SHOP NOW AT MINDBODYGREENHealthline's review
If you’re looking for a comprehensive multivitamin that’s high in vitamin B12, mindbodygreen multivitamin+ is a good option.
Each 2-capsule serving contains 10,000% of the DV for vitamin B12, along with 32 additional vitamins, minerals, antioxidants, and plant compounds.
Mindbodygreen supplements undergo rigorous testing throughout the manufacturing process at International Organization for Standardization (ISO)-certified third-party labs to ensure purity and potency.
See what our experts and testers had to say about mindbodygreen in our comprehensive review.
Pros & cons
- third-party tested for purity and potency
- comprehensive multivitamin with high dose of vitamin B12
- vegan-friendly and gluten-free
- more expensive than others on this list
- contains a high dose of vitamin B12 that may not be for everyone
- third-party tested for purity and potency
- comprehensive multivitamin with high dose of vitamin B12
- vegan-friendly and gluten-free
- more expensive than others on this list
- contains a high dose of vitamin B12 that may not be for everyone
Product details
- Active ingredient(s) (serving strength): vitamin A 900 mcg (100% DV), vitamin C 90 mg (100% DV), vitamin D 25 mcg (125% DV), vitamin E 15 mg (100% DV), vitamin K 120 mcg (100% DV), thiamin 2.4 mg (200% DV), riboflavin 2.6 mg (200% DV), niacin 32 mg (200% DV), vitamin B6 5.1 mg (300% DV), folate 1,000 mcg (250% DV), vitamin B12 240 mcg (10,000% DV), biotin 300 mcg (1,000% DV), pantothenic acid 10 mg (200% DV), calcium 130 mg (10% DV), iron 9 mg (50% DV), iodine 150 mcg (100% DV), magnesium 42 mg (10% DV), zinc 11 mg (100% DV), selenium 55 mcg (100% DV), copper 0.9 mg (100% DV), manganese 2.3 mg (100% DV), chromium 35 mcg (100% DV), molybdenum 45 mcg (100% D), potassium 45 mg (<2% DV), boron 2 mg, silica 20 mg, vitamin K2 60 mcg, trans-resveratrol 100 mg, black pepper fruit extract 10 mg, L-glutathione 100 mg, lutein 10 mg, zeaxanthin 2 mg, lycopene 10 mg
- Certifications: third-party tested for purity and potency
- Returns: returns within 30 days
- Shipping: free shipping on orders over $98
- Active ingredient(s) (serving strength): vitamin A 900 mcg (100% DV), vitamin C 90 mg (100% DV), vitamin D 25 mcg (125% DV), vitamin E 15 mg (100% DV), vitamin K 120 mcg (100% DV), thiamin 2.4 mg (200% DV), riboflavin 2.6 mg (200% DV), niacin 32 mg (200% DV), vitamin B6 5.1 mg (300% DV), folate 1,000 mcg (250% DV), vitamin B12 240 mcg (10,000% DV), biotin 300 mcg (1,000% DV), pantothenic acid 10 mg (200% DV), calcium 130 mg (10% DV), iron 9 mg (50% DV), iodine 150 mcg (100% DV), magnesium 42 mg (10% DV), zinc 11 mg (100% DV), selenium 55 mcg (100% DV), copper 0.9 mg (100% DV), manganese 2.3 mg (100% DV), chromium 35 mcg (100% DV), molybdenum 45 mcg (100% D), potassium 45 mg (<2% DV), boron 2 mg, silica 20 mg, vitamin K2 60 mcg, trans-resveratrol 100 mg, black pepper fruit extract 10 mg, L-glutathione 100 mg, lutein 10 mg, zeaxanthin 2 mg, lycopene 10 mg
- Certifications: third-party tested for purity and potency
- Returns: returns within 30 days
- Shipping: free shipping on orders over $98
Best vegan
HUM Nutrition B12 Turbo
4.5 (120+) from HUM Nutrition- Form: tablet
- Number of servings: 30 per bottle
- Dose: 1 tablet per day
- Price: $$
Healthline's review
HUM Nutrition B12 Turbo is formulated specifically with vegan diets in mind.
In addition to vitamin B12, the supplement provides a small amount of calcium, another nutrient that can be difficult to consume in adequate amounts on a plant-based diet. However, as it only provides 3% of the DV, the supplement shouldn’t be the sole source of calcium in your diet.
HUM Nutrition B12 Turbo is third-party tested, non-GMO, and free from gluten and artificial sweeteners and preservatives.
If you purchase it as part of a subscription, you’ll also have access to a registered dietitian who can provide personalized advice.
Learn more about HUM Nutrition in our expert review.
Pros & cons
- third-party tested for purity and potency
- vegan-friendly
- gluten-free
- access to a dietitian included with subscription
- low calcium dose
- high vitamin B12 dose that may not be appropriate for some
- third-party tested for purity and potency
- vegan-friendly
- gluten-free
- access to a dietitian included with subscription
- low calcium dose
- high vitamin B12 dose that may not be appropriate for some
Product details
- Active ingredient(s): vitamin B12 1,000 mcg (41,667% DV), calcium 30 mg (2% DV)
- Certifications: third-party tested for purity and potency
- Returns: returns within 30 days
- Shipping: free shipping on orders over $50
- Active ingredient(s): vitamin B12 1,000 mcg (41,667% DV), calcium 30 mg (2% DV)
- Certifications: third-party tested for purity and potency
- Returns: returns within 30 days
- Shipping: free shipping on orders over $50
Best liquid B12
Pure Encapsulations B12 Liquid
4.6 (1.7k+) from Amazon- Form: liquid
- Number of servings: 30 per bottle
- Dose: 1 mL (1 full dropper) per day
- Price: $$
Healthline's review
If you don’t enjoy taking pills, a liquid vitamin can be a better option.
Pure Encapsulations B12 Liquid is vegetarian-friendly and free from major allergens, artificial flavors and sweeteners, and hydrogenated oils.
Unflavored and lightly sweetened with stevia, you can consume it as is or mix it into any food or beverage. The company suggests taking it with a meal.
Pure Encapsulations supplements are third-party tested and produced in NSF-registered facilities.
Read more about the brand in our Pure Encapsulations review.
Pros & cons
- third-party tested for purity and potency
- produced in NSF-registered CGMP facilities
- free from major allergens
- liquid formulation that may be more tolerable for some people
- expensive compared with other options
- not vegan-friendly
- slight stevia aftertaste that some may dislike
- third-party tested for purity and potency
- produced in NSF-registered CGMP facilities
- free from major allergens
- liquid formulation that may be more tolerable for some people
- expensive compared with other options
- not vegan-friendly
- slight stevia aftertaste that some may dislike
Product details
- Active ingredient(s): vitamin B12 1,000 mcg
- % DV: 41,667%
- Certifications: certified gluten-free, certified vegan, non-GMO verified, third-party tested for purity and potency
- Active ingredient(s): vitamin B12 1,000 mcg
- % DV: 41,667%
- Certifications: certified gluten-free, certified vegan, non-GMO verified, third-party tested for purity and potency
Best gummy
OLLY Daily Energy Gummies
4.4 (11.3k+) from Amazon- Form: gummy
- Number of servings: 30 per bottle
- Dose: 2 gummies per day
- Price: $$
Healthline's review
OLLY Daily Energy Gummy is a highly rated B12 supplement that also contains goji berry extract and coenzyme Q10 (CoQ10).
According to reviews from 2019 and 2022, both goji berry extract and CoQ10 are thought to help prevent fatigue, though more research is needed.
Unlike most other supplements on our list, this product contains cyanocobalamin, a synthetic form of vitamin B12 that’s commonly used to treat vitamin B12 deficiencies.
OLLY Daily Energy Gummy is third-party certified by NSF and certified gluten-free. The gummies come in a Tropical Passion flavor and are sweetened with glucose syrup, beet sugar, and orange juice.
Pros & cons
- NSF-certified
- certified gluten-free
- pleasant flavor
- gummy form that may be tolerable for some
- limited evidence supporting the use of goji berry and CoQ10 for energy levels
- not vegan-friendly
- contains 2 g of added sugar per serving
- features a synthetic type of vitamin B12
- NSF-certified
- certified gluten-free
- pleasant flavor
- gummy form that may be tolerable for some
- limited evidence supporting the use of goji berry and CoQ10 for energy levels
- not vegan-friendly
- contains 2 g of added sugar per serving
- features a synthetic type of vitamin B12
Product details
- Active ingredient(s): vitamin B12 300 mcg (12,500% DV), goji berry juice powder 100 mg, coenzyme Q-10 30 mg
- Available flavors: Tropical Passion
- Certifications: NSF Certified for Sport, certified gluten-free
- Active ingredient(s): vitamin B12 300 mcg (12,500% DV), goji berry juice powder 100 mg, coenzyme Q-10 30 mg
- Available flavors: Tropical Passion
- Certifications: NSF Certified for Sport, certified gluten-free
Best whole-foods supplement
Garden of Life Vitamin Code Raw B12 Capsules
4.7 (5.5k+) from Amazon- Form: capsule
- Number of servings: 30 per bottle
- Dose: 1 capsule per day
- Price: $$
Healthline's review
Garden of Life is a trusted brand that stands out for offering supplements made from whole-food ingredients.
In particular, its Garden of Life Vitamin Code Raw B12 is a great option for people who prefer natural ingredients. It contains vitamin B12 derived from cultures of Saccharomyces cerevisiae, a yeast that is naturally occurring in some foods and is also known as brewer’s or baker’s yeast.
In addition to vitamin B12, this product contains a probiotic and enzyme blend ,and a fruit and vegetable blend.
While the blends are made up of whole-food ingredients, they are proprietary, which means that the brand doesn’t disclose the amount of each ingredient. If you’re unsure about any of the ingredients or sensitive to any of them, this may not be the best product for you.
Additionally, because probiotics are not appropriate for everyone, it’s important to talk with a healthcare professional before taking this supplement.
Vitamin Code Raw B12 is certified vegan and gluten-free. It’s also third-party tested for purity and potency, though the name of the testing organization is not disclosed.
What our tester says
Sydney Samuels, Healthline director of commerce SEO, started taking these vitamins after being diagnosed with a B12 deficiency. According to Samuels, “I received a B12 injection and was told to start taking oral supplements.
“After taking these supplements for a few weeks, I started to notice my energy levels improve. I’ve now been taking them for almost 6 months and plan to continue doing so for the foreseeable future.”
Sydney Samuels, Healthline director of commerce SEO, started taking these vitamins after being diagnosed with a B12 deficiency. According to Samuels, “I received a B12 injection and was told to start taking oral supplements.
“After taking these supplements for a few weeks, I started to notice my energy levels improve. I’ve now been taking them for almost 6 months and plan to continue doing so for the foreseeable future.”
Pros & cons
- third-party tested for purity and potency
- formulated from whole-food ingredients
- certified vegan and gluten-free
- contains proprietary blends that may not be suitable for some people
- contains a high dose of vitamin B12 that may not be appropriate for some
- third-party tested for purity and potency
- formulated from whole-food ingredients
- certified vegan and gluten-free
- contains proprietary blends that may not be suitable for some people
- contains a high dose of vitamin B12 that may not be appropriate for some
Product details
- Active ingredient(s): vitamin B12 1,000 mcg (41,667% DV), raw probiotic & enzyme blend 60 mg (lipase, protease, aspergillopepsin, beta-glucanase, cellulase, bromelain, phytase, lactase, papain, peptidase, pectinase, hemicellulase, xylanase, lactobacillus plantarum, lactobacillus bulgaricus 500 million CFU), raw organic fruit & vegetable blend 20 mg (organic apple, organic beet, organic broccoli, organic carrot, organic spinach, organic tomato, organic strawberry, organic green bell pepper, organic Brussels sprouts, organic blueberry, organic ginger, organic garlic, organic green onion, organic raspberry, organic parsley, organic cauliflower, organic red cabbage, organic kale, organic cucumber, organic celery, organic asparagus)
- Certifications: non-GMO project verified, certified gluten-free, certified vegan, certified kosher
- Returns: no returns
- Shipping: free shipping for Prime members
- Active ingredient(s): vitamin B12 1,000 mcg (41,667% DV), raw probiotic & enzyme blend 60 mg (lipase, protease, aspergillopepsin, beta-glucanase, cellulase, bromelain, phytase, lactase, papain, peptidase, pectinase, hemicellulase, xylanase, lactobacillus plantarum, lactobacillus bulgaricus 500 million CFU), raw organic fruit & vegetable blend 20 mg (organic apple, organic beet, organic broccoli, organic carrot, organic spinach, organic tomato, organic strawberry, organic green bell pepper, organic Brussels sprouts, organic blueberry, organic ginger, organic garlic, organic green onion, organic raspberry, organic parsley, organic cauliflower, organic red cabbage, organic kale, organic cucumber, organic celery, organic asparagus)
- Certifications: non-GMO project verified, certified gluten-free, certified vegan, certified kosher
- Returns: no returns
- Shipping: free shipping for Prime members
Most affordable
Nature Made B12 Softgels
4.7 (30.9k+) from Amazon- Form: softgels
- Number of servings: 150 per bottle
- Dose: 1 softgel per day
- Price: $
Healthline's review
Nature Made B12 Softgels are one of the most affordable options on our list. They’re also USP-verified for quality and purity.
These softgels are gluten-free and provide 10% of the DV for calcium. As the ingredients include gelatin and beeswax, the supplement isn’t suitable for people following vegan or vegetarian diets.
The company also offers an even more affordable B12 supplement, though that supplement is not USP-verified.
Pros & cons
- USP-verified
- affordable
- easy to find
- gluten-free
- not vegan- or vegetarian-friendly
- contains a high dose that may not be appropriate for some people
- synthetic form of vitamin B12
- may not be suitable for people with kidney problems
- USP-verified
- affordable
- easy to find
- gluten-free
- not vegan- or vegetarian-friendly
- contains a high dose that may not be appropriate for some people
- synthetic form of vitamin B12
- may not be suitable for people with kidney problems
Product details
- Active ingredient(s): vitamin B12 1,000 mcg
- % DV: 41,667%
- Certifications: USP verified
- Returns: no returns
- Shipping: free shipping for Prime members
- Active ingredient(s): vitamin B12 1,000 mcg
- % DV: 41,667%
- Certifications: USP verified
- Returns: no returns
- Shipping: free shipping for Prime members
Best allergen-free
Pure Encapsulations Methylcobalamin Capsules
4.7 (2.4k+) from Amazon- Form: capsule
- Number of servings: 180 per bottle
- Dose: 1 capsule per day
- Price: $$
Healthline's review
Pure Encapsulations Methycobalamin is hypoallergenic and certified gluten-free, which means it’s a good option for people with allergies or gluten-related disorders.
It also offers a convenient one-a-day formulation, though, according to the label, you can take up to 3 capsules per day if a healthcare professional recommends a higher dose.
Pure Encapsulations products are third-party tested for purity and potency.
Pros & cons
- third-party tested
- certified gluten-free
- hypoallergenic
- vegan-friendly
- affordable
- can become expensive if you're taking more than 1 capsule a day
- third-party tested
- certified gluten-free
- hypoallergenic
- vegan-friendly
- affordable
- can become expensive if you're taking more than 1 capsule a day
Product details
- Active ingredient(s): vitamin B12 1,000 mcg
- % DV: 41,667%
- Certifications: certified gluten-free, thid-party tested for purity and potency
- Returns: no returns
- Shipping: free shipping
- Active ingredient(s): vitamin B12 1,000 mcg
- % DV: 41,667%
- Certifications: certified gluten-free, thid-party tested for purity and potency
- Returns: no returns
- Shipping: free shipping
Best B complex vitamin
Nordic Naturals Vitamin B Complex
4.6 (61+) from iHerb- Form: capsule
- Number of servings: 45 per container
- Dose: 1 capsule per day
- Price: $$
Healthline's review
This product from Nordic Naturals provides 250 mcg of vitamin B12 in each capsule, along with an assortment of other essential B vitamins like niacin, folate, and biotin.
Opting for a B complex supplement rather than stand-alone vitamin B12 supplement might be a better option for people with increased nutrient needs or those at an increased risk of a B vitamin deficiency.
Nordic Naturals supplements are third-party tested to ensure purity and potency, with certificates of analysis (COAs) available online.
Pros & cons
- third-party tested for purity and potency
- COA available online
- contains a blend of B vitamins
- contains a high dose of vitamin B12, which may not be suitable for some
- some may not need a B vitamin complex
- third-party tested for purity and potency
- COA available online
- contains a blend of B vitamins
- contains a high dose of vitamin B12, which may not be suitable for some
- some may not need a B vitamin complex
Product details
- Active ingredient(s): thiamin 37 mg (3,083% DV), riboflavin 26.6 mg (2,046% DV), niacin 37 mg NE (231% DV), vitamin B6 45 mg (2,647% DV), folate 333 mcg DFE (83% DV), vitamin B12 250 mcg (10,417% DV), biotin 300 mcg (1,000% DV), pantothenic acid 60 mg (1,200% DV)
- Certifications: non-GMO verified, third-party tested for purity
- Returns: returns within 30 days
- Shipping: free shipping over $30
- Active ingredient(s): thiamin 37 mg (3,083% DV), riboflavin 26.6 mg (2,046% DV), niacin 37 mg NE (231% DV), vitamin B6 45 mg (2,647% DV), folate 333 mcg DFE (83% DV), vitamin B12 250 mcg (10,417% DV), biotin 300 mcg (1,000% DV), pantothenic acid 60 mg (1,200% DV)
- Certifications: non-GMO verified, third-party tested for purity
- Returns: returns within 30 days
- Shipping: free shipping over $30
For those who dislike swallowing pills
If you are not up for swallowing pills, you might consider other forms of vitamin B12. While we listed two options above, here are three additional supplements worth considering:
- NOW Foods Methyl B-12 lozenges: With the option to chew or let them dissolve in your mouth, these lozenges provide 41,667% of the DV for vitamin B12.
- Garden of Life mykind Organic Whole Food B-12 Spray: Each 1 mL spray contains 20,833% of the DV for vitamin B12 along with a certified organic blend of fruits, vegetables, and herbs.
- Ora Vitamin B12 Chewables: These raspberry-flavored chewables are vegan-friendly, certified organic, and provide 62,500% of the DV for vitamin B12.
Best vitamin B12 supplements compared
Price per servingDaily dose% of the DV Thorne B12$$1 capsule41,667%mindbodygreen multivitamin+$$$2 capsules10,000%HUM Nutrition B12 Turbo$$1 tablet41,667%Pure Encapsulations B12 Liquid$$1 full dropper (1 ml)41,667%OLLY Daily Energy Gummy$$2 gummies12,500%Garden of Life Vitamin Code Raw B-12$$1 capsule41,667%Nature Made B12 Softgels$1 softgel41,667%Nordic Naturals Vitamin B Complex$$1 capsule33,333%How we chose
- Supplement type: We included a variety of supplement forms, such as capsules, gummies, liquids, and sprays.
- Dose: To accommodate a wide range of needs, we included products that provide varying amounts of vitamin B12. Be sure to consult a healthcare professional to find out what dose is appropriate for you.
- Testing: To ensure label accuracy, we prioritized products that are tested throughout the manufacturing process, ideally by third-party labs and organizations, like NSF International. All products listed above are tested by a third party.
- Vetting: All the products on our list have been vetted to ensure they meet Healthline’s medical and business standards.
How much vitamin B12 do I need?
The Recommended Dietary Allowance (RDA) for vitamin B12 varies by age. Additionally, people who are pregnant or breastfeeding have greater vitamin B12 needs.
AgeMales and femalesPregnancyBreastfeeding1-3 years0.9 mcg——4-8 years1.2 mcg——9-13 years1.8 mcg——14-18 years2.4 mcg2.6 mcg2.8 mcg19+ years2.4 mcg2.6 mcg2.8 mcgThe recommended amount of vitamin B12 for people who have received a diagnosis of B12 deficiency or have absorption difficulties may be higher than the RDA.
Additionally, there’s currently no established upper limit for vitamin B12 due to its low risk of toxicity. In fact, because the body doesn’t store excess vitamin B12, supplementation is generally considered safe, even at large doses.
Regardless, it’s best to consult a healthcare professional before starting supplementation, especially if you’re taking other medications.
Who needs to take vitamin B12?
Vitamin B12 supplements can help treat or prevent a vitamin B12 deficiency, which can be serious and may lead to anemia, fatigue, heart palpitations, dementia, and more.
Not everyone needs to take a vitamin B12 supplement, as most individuals can meet their needs through diet alone.
However, healthcare professionals may recommend vitamin B12 supplements for certain populations, including:
- people following a vegan diet
- older adults
- people who have had gastrointestinal surgery
- people who have nutrient absorption issues
- people with dietary restrictions
People taking certain long-term medications, such as metformin and proton pump inhibitors, may also benefit from a supplement, as these medications can affect absorption of vitamin B12.
However, with severe vitamin B12 deficiency or absorption issues, healthcare professionals may recommend an intramuscular injection rather than an oral supplement.
As with any supplement, it’s important to talk with a healthcare professional to determine whether a vitamin B12 supplement is necessary for you.
Types of vitamin B12
There are many different types of vitamin B12 available, including:
- cyanocobalamin
- methylcobalamin
- adenosylcobalamin
- hydroxycobalamin
While cyanocobalamin is the most common form found in supplements, there’s no research to suggest that one specific form is more effective or readily absorbed.
Vitamin B12 supplements are available in a wide range of doses as well, including high dose supplements with 1,000 mcg to 2,000 mcg per serving.
Research suggests that high dose oral supplements may be as effective as intramuscular injections at treating vitamin B12 deficiency. However, you should only use high dose supplements as directed by a healthcare professional.
In addition to capsules, vitamin B12 supplements are also available as liquid drops or a nasal spray.
Studies show that these forms have similar rates of absorption and are as effective as oral vitamin B12 supplementation. Therefore, it’s best to choose the form that works best for you based on your personal needs and preferences.
How to choose a B12 supplement
If a healthcare professional has recommended that you take a vitamin B12 supplement, there are several factors to consider when shopping:
- Supplement form: Vitamin B12 supplements are available in several forms, including capsules, sprays, gummies, liquids, lozenges, and chewable tablets. Be sure to choose a form that you can tolerate taking on a daily basis.
- Cost: The price per serving can vary widely across products, so consider how the one you choose will fit into your budget.
- Quality: It’s also best to choose a product that has been third-party tested, as this ensures that it has been tested for heavy metals, contaminants, and accuracy of the label.
- Dose: Most vitamin B12 supplements contain rather high doses. Be sure to talk with a healthcare professional to determine the right dose for you.
Frequently asked questions about Vitamin B12
Which form of vitamin B12 is best?
There are several forms of vitamin B12, including cyanocobalamin, which is the most common, as well as adenosylcobalamin, methylcobalamin, and hydroxycobalamin.
While methylcobalamin may be more readily absorbed than synthetic types, research has not shown a significant difference among the various vitamin B12 types.
Additionally, there’s currently no evidence that one form of vitamin B12 supplement, such as capsule or liquid, is better absorbed than another.
There are several forms of vitamin B12, including cyanocobalamin, which is the most common, as well as adenosylcobalamin, methylcobalamin, and hydroxycobalamin.
While methylcobalamin may be more readily absorbed than synthetic types, research has not shown a significant difference among the various vitamin B12 types.
Additionally, there’s currently no evidence that one form of vitamin B12 supplement, such as capsule or liquid, is better absorbed than another.
What is the best B12 to take and how much?
Though vitamin B12 is available in several different forms, research suggests that they are similar in terms of absorption and effectiveness. Various types of supplements are also available depending on your preferences, including oral capsules, nasal sprays, and liquid drops.
In terms of dosage, most adults require 2.4 mcg of vitamin B12 per day. However, this amount may be slightly higher for certain groups, including people who are pregnant or breastfeeding.
Though vitamin B12 is available in several different forms, research suggests that they are similar in terms of absorption and effectiveness. Various types of supplements are also available depending on your preferences, including oral capsules, nasal sprays, and liquid drops.
In terms of dosage, most adults require 2.4 mcg of vitamin B12 per day. However, this amount may be slightly higher for certain groups, including people who are pregnant or breastfeeding.
Is it OK to take 1,000 mcg of B12 a day?
Vitamin B12 is generally considered safe, even when taken in large doses. However, it’s best to check with a healthcare professional before taking high dose vitamin B12 supplements, especially if you’re taking other medications or have any underlying health issues.
Vitamin B12 is generally considered safe, even when taken in large doses. However, it’s best to check with a healthcare professional before taking high dose vitamin B12 supplements, especially if you’re taking other medications or have any underlying health issues.
Which is better: B12 or B complex?
Unlike vitamin B12 supplements, B complex supplements contain a blend of multiple B vitamins, including vitamin B12. These might be a better option for people with increased nutrient needs or those at a greater risk of deficiency, including individuals with medical conditions that affect absorption.
Unlike vitamin B12 supplements, B complex supplements contain a blend of multiple B vitamins, including vitamin B12. These might be a better option for people with increased nutrient needs or those at a greater risk of deficiency, including individuals with medical conditions that affect absorption.
What are food sources of vitamin B12?
Vitamin B12 is primarily found in animal-based foods, including beef, salmon, yogurt, and milk, though some plant-based foods, like nutritional yeast, are fortified with it.
Vitamin B12 is primarily found in animal-based foods, including beef, salmon, yogurt, and milk, though some plant-based foods, like nutritional yeast, are fortified with it.
The bottom line
Vitamin B12 is an essential vitamin that’s found in several animal-based foods, including meats and many dairy products.
Certain populations, including older adults and people following a vegan diet, are at a higher risk of vitamin B12 deficiencies and may benefit from taking a vitamin B12 supplement.
When shopping for a B12 supplement, be sure to choose a product that’s appropriate for your dietary needs and preferences. It’s also helpful to select a product that’s third-party tested for purity and potency.
Before starting any new supplement, be sure to consult a healthcare professional to help ensure that you’re choosing an appropriate product and dose.