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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.
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
Serious deficiencies
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
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.
| Price per serving | Daily dose | % of the DV | |
|---|---|---|---|
| Thorne B12 | $$ | 1 capsule | 41,667% |
| mindbodygreen multivitamin+ | $$$ | 2 capsules | 10,000% |
| HUM Nutrition B12 Turbo | $$ | 1 tablet | 41,667% |
| Pure Encapsulations B12 Liquid | $$ | 1 full dropper (1 ml) | 41,667% |
| OLLY Daily Energy Gummy | $$ | 2 gummies | 12,500% |
| Garden of Life Vitamin Code Raw B-12 | $$ | 1 capsule | 41,667% |
| Nature Made B12 Softgels | $ | 1 softgel | 41,667% |
| Nordic Naturals Vitamin B Complex | $$ | 1 capsule | 33,333% |
- 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.
The Recommended Dietary Allowance (RDA) for vitamin B12
| Age | Males and females | Pregnancy | Breastfeeding |
|---|---|---|---|
| 1-3 years | 0.9 mcg | — | — |
| 4-8 years | 1.2 mcg | — | — |
| 9-13 years | 1.8 mcg | — | — |
| 14-18 years | 2.4 mcg | 2.6 mcg | 2.8 mcg |
| 19+ years | 2.4 mcg | 2.6 mcg | 2.8 mcg |
The 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.
Vitamin B12 supplements can help treat or prevent a vitamin B12 deficiency, which can be serious and
Not everyone needs to take a vitamin B12 supplement, as
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.
There are many different types of vitamin B12 available, including:
- cyanocobalamin
- methylcobalamin
- adenosylcobalamin
- hydroxycobalamin
While cyanocobalamin is the
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
In addition to capsules, vitamin B12 supplements are also available as liquid drops or a nasal spray.
Studies show that these forms have
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.
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.
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.
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.
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.
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 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.
