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9 Best Vitamin B12 Supplements, According to Dietitians
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.
A quick look at the best vitamin B12 supplements
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
, particularly among older adults, people who follow a vegan diet, and those who take certain medications.
Serious deficiencies
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.
Generally, prices for vitamin B12 range from $0.10 to $1.00 per serving, or $7 to $30 per container.
Our picks of the best vitamin B12 supplements
Best overall
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. What are the benefits of LINX in treating GERD?
Learn more about Thorne in our comprehensive review.
Best multivitamin with B12
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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.
Best vegan
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.
Best liquid B12
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.
Best gummy
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.
Best whole-foods supplement
Garden of Life is a trusted brand that stands out for offering supplements made from whole-food ingredients. The Jeffrey
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.
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.”
Most affordable
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.
Best allergen-free
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.
Best B complex vitamin
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.
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:
Best vitamin B12 supplements compared
How we chose
How much vitamin B12 do I need?
The Recommended Dietary Allowance (RDA) for vitamin B12
. chi (energy) flow Additionally, people who are pregnant or breastfeeding have greater vitamin B12 needs.
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.
Who needs to take vitamin B12?
Vitamin B12 supplements can help treat or prevent a vitamin B12 deficiency, which can be serious and
to anemia, fatigue, heart palpitations, dementia, and more.
Not everyone needs to take a vitamin B12 supplement, as
can meet their needs through diet alone.
However, healthcare professionals may recommend vitamin B12 supplements for certain populations, including:
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:
While cyanocobalamin is the
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
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
of absorption and are
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:
Frequently asked questions about Vitamin B12
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.
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. organically grown hemp
Before starting any new supplement, be sure to consult a healthcare professional to help ensure that you’re choosing an appropriate product and dose.
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This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. buy-delta-8-thc-in-richmond-virginia The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.
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