These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (2024)

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (1)

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It’s normal to wonder if you’re meeting your nutritional needs if you’re feeling off in your day-to-day. Vitamin B12 should be on your radar, especially if you follow a plant-based diet. Eating a diet that includes foods rich in vitamin B12 can help, but the best B12 supplements can also make sure you’re covering your bases.

Also known as cobalamin, think of vitamin B12 as fuel for your engine—it plays essential roles in energy production within your body, says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, IA. B12 also tamps down chronic inflammation within the cardiovascular system (that can, in turn, lower heart disease risk), helps maintain the nervous system (including the myelin sheath, “insulation” that surrounds nerves), and produces neurotransmitters (a.k.a. your body’s chemicals messengers).

Meet the Experts: Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers; Keri Gans, M.S., R.D., author of The Small Change Diet; Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, IA; Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition.

“Vitamin B12 is necessary for normal processing of carbs, proteins, and fats in the body and for the normal formation of red blood cells,” adds Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. “It’s essential for the replication and maintenance of all body cells.”

Not everyone will need a B12 supplement, but if you are feeling any signs of deficiency—chronic fatigue and muscle weakness to name a few—we recommend asking your doctor to test your levels before adding a supplement to your regimen. That being said, if you know you could benefit from some more B12 in your daily diet, here are some expert-recommended choices that might work for you.

Our top picks

The following vitamin B12 supplements all feature highly-absorbable forms of the vital vitamin. Keep reading on to find out if you are showing signs of B12 deficiency and if a supplement is right for you!

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

1

Best Overall B12 Supplement

Pure Formulas Pure Encapsulations Methylcobalamin 1000 mcg

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (8)

Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (9)Expert-recommended
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (10)No filler ingredients
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (11)180 day supply
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (12)Not the most affordable pick on our list

With Gray’s stamp of approval, these capsules come highly recommended by people who are popping 1 to 3 of them daily due to the lack of sketchy filler ingredients and ability to noticeably boost energy levels. Bonus: They’re also gluten-free. One reviewer said it best: “Recommended by my doctor years ago. Great product, great quality. Haven’t had to have a B12 shot since I started taking this!”

FormCapsules
Dosage1,000 mcg
Serving size1 capsule

2

Garden of Life MyKind Organics Vegan B12 Spray

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (13)

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (14)

Now 17% Off

Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (15)Ideal for those who have trouble swallowing pills
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (16)All organic ingredients
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (17)Flavor may be too strong for some

Made with methylcobalamin and oodles of organic fruit and botanicals, one spray a day tastes like raspberries while delivering 500 micrograms of vitamin B12. Plus, for those who have trouble swallowing pills, this product is simply the easiest supplement you could take. “I’ve had a number of clients use this over the years,” Cording says. “The ease of use of a spray for some people who don’t like pill is awesome.” One happy Amazon reviewer says “This is so much better than taking pills. It’s much easier to swallow and more convenient.”

FormSpray
Dosage500 mcg
Serving size1 spray
Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (20)Expert-recommended
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (21)Affordable
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (22)Third-party verified
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (23)Has some filler ingredients

Easy to swallow with little to no aftertaste, these softgels are easy to add to your daily routine—even if you’re not typically the supplementing type. Pair with a glass of water and a meal and you may experience less fatigue in a month or so, reviewers say. NatureMade has also been USP-verified, which is a third party verification that assures the consumer that the ingredients and amount listed are 100% accurate, adds Keri Gans, M.S., R.D., author of The Small Change Diet.

FormSoftgels
Dosage1,000 mcg
Serving size1 softgel

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4

NOW Supplements, Vitamin B-12 1,000 mcg With Folic Acid

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (24)

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (25)

Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (26)Expert-recommended
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (27)Contains folate
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (28)Ideal for those who have difficulty swallowing pills
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (29)Has some filler ingredients

Another B12 supplement that Gans likes is this pick from NOW. “For those with difficulty swallowing a pill, this comes as a lozenge so much easier to consume. Also, it is third-party verified!” And, the folate addition is a bonus, especially for women of child-bearing age, she adds.

FormLozenges
Dosage1,000 mcg
Serving size1 lozenge

5

HUM Nutrition B12 TURBO

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (30)

Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (31)Vegan
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (32)Contains calcium
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (33)Only has 30 day supply

For a little extra bone boost with your B12, consider this methylcobalamin supplement that comes paired with a bit of calcium. “When you look at why someone might need a B12 supplement in the first place, a plant-based diet is one reason,” Cording says. “If someone is following a primarily vegan diet, they may not be getting enough B12 and might not be getting enough dairy.” Calcium pills also “tend to be really big and tedious,” Cording says. “For someone looking to reduce the amount of supplements they’re taking, this could be helpful.” Pop one daily with food and you may feel more energetic, happier, and sleep sounder as a result, as reviewers rave. One reviewer in particular writes “I am vegetarian and my levels of vitamin B12 were low. After a month of consuming the product, I felt energetic and it helps with my hair loss too. I slowly regained my energy and I sleep well too. Highly recommended product.”

FormTablets
Dosage1,000 mcg
Serving size1 tablet

6

Thorne Research Methylcobalamin Capsules

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (34)

Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (35)Expert-recommended
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (36)Promotes normal sleep cycle
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (37)Has some filler ingredients

If you notice your vitamin B12 deficiency is impacting your ability to sleep, try these Gray-approved capsules, which are said to support the natural circadian rhythm and promote more normal sleep cycles when you take 1 to 3 per day. “The idea with methylcobalamin is that, in some cases, it’s better absorbed and retained in the body,” Cording says. “If someone is looking for more support, this is a good way to see if it makes a difference.”

FormCapsules
Dosage1,000 mcg
Serving size1 capsule

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7

LiveWell Labs Nutrition 100% Methylcobalamin Vegan B12 Drops

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (38)

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (39)

Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (40)Vegan
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (41)Ideal for those who have trouble swallowing pills
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (42)High dosage
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (43)Not the most affordable pick on our list

With a two-month supply in each bottle, these vegan drops are a great option for those who struggle with popping pills. Add a citrus-flavored drop under your tongue, drink a glass of water, and you’re well on your way to more energy and a sharper memory, according to those who take it daily. “These can be helpful for people who have issues swallowing,” Cording says. One satisfied customer writes “It’s difficult to find a high potency B12 supplement without taking several pills. This is easy and works!”

FormDrops
Dosage5,000 mcg
Serving size1 mL

8

Live Wise Naturals Liquid Vitamin B12 Bioactive Blend

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (44)

Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (45)Ideal for those who have trouble swallowing pills
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (46)Vegan
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (47)Not the most affordable pick on our list

Another under-the-tongue liquid option, add five drops to your daily agenda for an easily-absorbable vegan supplement that might aid in digestion and result in healthier hair, skin, and nails while supporting cognition and the nervous system. Just be aware that this is a potent dose, per Cording. “Be sure that you’re following the dosage recommended by your doctor,” she says. “You don’t want to take too little or too much.” One repeated customer says “This is my third bottle. I take it and it’s a noticeable change in my energy and focus.”

FormDrops
Dosage1,000 mcg
Serving size5 drops

9

Your Longevity Blueprint Methyl B Complex

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (48)

Pros
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (49)Covers all vitamin B bases
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (50)Supports liver function
Cons
  • These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (51)Pricey

Loaded with B2, B6, B12 and folate, this multipurpose supplement will help cover your bases if you are diagnosed with multiple B deficiencies. Some oral contraceptives and anti-inflammatory medicines can deplete blood levels of all of the above, making this an especially wise choice for some women. “Some people just need support with B12, but sometimes there are other B vitamins someone might have increased needs for,” Cording says. “If someone has a folate deficiency and their B12 is suboptimal, that’s when I might consider this.” It also contains Betaine (Trimethylglycine), which supports liver function, including detoxification pathways, according to the brand.

FormCapsules
Dosage1,000 mcg
Serving size1 capsule

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How to find the best vitamin B12 supplement

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (52)

Because vitamin B12 is water soluble (meaning it dissolves in water and is excreted in your urine), “vitamin B12 supplements are very safe even at doses several times the recommended dietary allowances,” Somer says. “Like all vitamins, B12 works best with its team of other nutrients. So taking it in a multivitamin is best, unless you have been diagnosed with a deficiency. In that case, a physician might prescribe large doses to correct the deficiency, followed by a lower maintenance dose.”

If you do require a vitamin B12 supplement, follow this advice from our experts:

✔️ Seek out methylcobalamin. Most vitamin B12 supplements contain cyanocobalamin, which contain trace amounts of cyanide, Somer says. It’s also far less efficient than supplements made with methylcobalamin. “In order for cyanocobalamin-based B12 supplements to be utilized in the body, the liver must first remove the cyanide molecule and attach a methyl group to form methylcobalamin, the biologically active, tissue-ready form. Research has shown that methylcobalamin is more efficiently used and retained in the body than the cyanocobalamin form,” Gray says.

✔️ Read the label. The form of B12 should be clearly listed. Ditch the “cyano” (yes, even though it’s often the most affordable) and switch to safer “methyl” or new “hydrozyl” forms, Gray suggests. In addition, look for “a capsule or liquid form taken under the tongue since they work quicker than tablets.”

✔️ Ask about other B deficiencies. Many times when individuals need more vitamin B12, they are also shy in other B vitamins as well, like B9 and B6. Ask your doctor if a B complex is the right fit.

✔️ Make sure it’s easy to use. If you know you have trouble swallowing pills, it can be helpful to look for a sublingual product where it dissolves under your tongue or to use a spray or liquid, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers.

✔️ Pay attention to dosing. Again, the daily recommended dietary allowance of vitamin B12 for most adults is 2.4 micrograms, stretching up to 2.6 and 2.8 micrograms if you’re pregnant or nursing. However, your doctor may recommend different dosing depending on your individual needs. “Don’t exceed the recommended dose unless you have discussed it with your physician,” Gans says.

Health benefits of B12

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (53)

It’s a good idea to check in with your doctor before incorporating any supplements to your routine. However, there are a few potential health benefits of B12 supplements to have in mind.

  • May help with sleep. Preliminary research shows that a lack of vitamin B12 may be linked to trouble sleeping and feeling tired during the day. So, taking a B12 supplement may help, Cording says.
  • Can make you feel more energized. There’s a lot that goes into how energetic you feel on a daily basis, but having enough B12 in your life can help you to feel peppier, Gray says.
  • Supports the central nervous system. Vitamin B12 is required for the development and function of the central nervous system, Cording points out. Having enough vitamin B12 can help raise the odds that your central nervous system will function the way it’s supposed to.
  • Boosts healthy red blood cells. Vitamin B12 is needed to create healthy red blood cells. Your body can end up making fewer red blood cells if you have a vitamin B12 deficiency, leading to a specific type of anemia, according to Johns Hopkins Medicine.
  • Assists with DNA synthesis. DNA synthesis is the process of creating new strands of DNA with your existing DNA template. Vitamin B12 is important to support this process, which happens regularly in your body.

How much vitamin B12 should you get in a day?

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (54)

Most adults should aim for at least 2.4 micrograms per day, according to the National Institutes of Health (NIH). However, it’s recommended that people who are pregnant or breastfeeding have 2.6 and 2.8 micrograms of B12 a day, respectively, per the NIH says.

It is possible to hit your daily recommended vitamin B12 amount through your diet. According to NIH, vitamin B12 is naturally present in animal foods like fish, meat, poultry, eggs, and dairy products, but you can also find it in some fortified breakfast cereals and fortified nutritional yeasts.

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Who can benefit from a vitamin B12 supplement?

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (55)

  • Vegans & vegetarians. As a general rule of thumb, individuals following a vegan diet would definitely benefit from a B12 supplement since they do not consume any animal products of which is the main source for B12 in our diets, says Gans. A vegetarian who doesn’t eat any dairy products would also benefit, she adds.
  • People with digestive disorders. Individuals with conditions that affect their small intestine, such as Crohn’s disease and Celiac disease, may benefit from B12 supplementation, as well as those individuals who are on medications that affect B12 absorption, says Gans. Supplementation may also be needed if you have gastric reflux and are on medication to suppress stomach acid, she adds.
  • Older adults. Older adults’ ability to absorb B12 becomes compromised and a deficiency is more likely, says Gans.
  • People with pernicious anemia. Pernicious anemia is an autoimmune disease where the body can’t make enough healthy red blood cells, may also benefit from a B12 supplement, the NIH says.

“For any of these individuals, I would definitely recommend getting a B12 blood test from a [primary care doctor] to check levels before adding a supplement,” notes Gans.

Signs you may be deficient in vitamin B12

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One of the easiest signs to recognize that you may be deficient in vitamin B12 is chronic fatigue and weakness, says Gans. “Other signs may include shortness of breath, pale skin, stomach problems, such as constipation, diarrhea or gas, or nerve problems, like muscle weakness or tingling in fingers or toes.”

Over time, a deficiency of B12 can cause problems with balance, confusion, depression, poor memory and possibly dementia, and it can even cause permanent damage to the nervous system, Somers says. “That means treating a deficiency as soon as possible is crucial.”

If you are experiencing any symptoms that may lead you to think you are deficient in vitamin B12 talk to your primary care physician and ask them to take a blood test, says Gans.

How we chose the best vitamin B12 supplements

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We consulted nutrition experts Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers, Keri Gans, M.S., R.D., author of The Small Change Diet, Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, IA, and Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. We also explored countless online reviews from verified customers to find the best vitamin B12 supplements available.

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Why trust us

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For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (59)

Karla Walsh

Freelance Writer

Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness (or tries to, at least!). She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond.

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (60)

Madeleine Haase

Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms.

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (61)

Medically reviewed byMelissa Prest, R.D., D.C.N.

Registered Dietitian Nutritionist

Melissa Prest, R.D., D.C.N. is a registered dietitian nutritionist and holds a Doctor of Clinical Nutrition degree from Rutgers University. Melissa owns Kidney Nutrition Specialists, a nutrition practice dedicated to helping individuals living with chronic kidney disease, and is the Foundation Dietitian for the National Kidney Foundation of Illinois where she focuses on disease prevention, health education, and nutrition consultation.

These High-Quality Vitamin B12 Supplements Can Help Boost a Low Intake (2024)

FAQs

How much B12 supplement should you take if you are deficient? ›

B12 deficiency not caused by your diet is one to two 1,000 microgram tablets, taken once or twice a day – this is usually if you cannot have vitamin B12 injections.

What is the best medicine to increase vitamin B12 levels? ›

It is often treated with cyanocobalamin, a man-made form of vitamin B12. Depending on the cause of the deficiency, the person may only have to be treated until their vitamin B12 levels are back to normal, or they may have to take vitamin B12 therapy for the rest of their life.

What is the best form of B12 for seniors? ›

Best Overall: Methyl-Life® Active B12 Complete

Methyl-Life's® Active B12 Complete contains all three naturally occurring forms of B12: methylcobalamin, hydroxocobalamin, and adenosylcobalamin. These forms are recommended by doctors as superior to cyanocobalamin, especially for treating vitamin B12 deficiency.

What form of B12 supplement is best absorbed? ›

Methylcobalamin is the most bio-available type of Vitamin B12 which means the body absorbs it more easily. Naturally occurring, it is found in animal-based foods such as meat, fish, milk and eggs so Methylcobalamin B12 is readily available in many people's daily diets.

Is too much B12 bad for seniors? ›

While the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms, higher doses have been found to be safe. Your body absorbs only as much as it needs, and any excess passes through your urine.

What is the fastest way to fix B12 deficiency? ›

How to raise your B12 levels fast. The most common way to treat B12 deficiencies is by adjusting your diet. If this is unsuccessful, vitamin supplements may be recommended. If you're looking to boost the amount of vitamin B12 in your diet, you should eat more animal products, like meat, seafood, dairy and eggs.

How do you feel if your B12 is too high? ›

You might get frequent headaches if your vitamin B12 levels are too high. Elevated levels of this vitamin can also cause gastrointestinal problems such as diarrhea, nausea, and vomiting. You may feel tired and weak. High amounts of vitamin B12 can also cause you to feel like your hands and feet are tingling.

Can too much B12 damage kidneys? ›

Typically, excess vitamin B12 exits the body through urine and does not pose serious toxicity concerns. However, there is some research that indicates those with kidney function loss due to diabetes may experience quicker kidney deterioration when they take high doses of vitamin B supplements.

How long after starting vitamin B12 will I feel better? ›

Typically, our patients experience positive effects between 24-72 hours after the treatment. People with severe deficiencies may require a few injections to start feeling the benefits and will be overseen by a medical professional to ensure accurate dosage to optimise results.

Can too much B12 cause neuropathy? ›

Nerve conduction studies on patients with confirmed vitamin B12-associated peripheral neuropathy have demonstrated severe impairment of sensory nerve conduction reflecting demyelinating disorder.

Which vitamin B12 is better, methylcobalamin or cyanocobalamin? ›

The body may absorb cyanocobalamin better, while methylcobalamin has a higher retention rate. Both can prevent B12 deficiency, but methylcobalamin should be combined with adenosylcobalamin for best results.

What is the highest level of B12? ›

Normal values are 160 to 950 picograms per milliliter (pg/mL), or 118 to 701 picomoles per liter (pmol/L). Normal value ranges may vary slightly among different laboratories. Some labs use different measurements or may test different samples. Talk to your provider about what your specific test results mean.

What is the best supply of vitamin B12? ›

Plant foods have no vitamin B12 unless they are fortified. You can get recommended amounts of vitamin B12 by eating a variety of foods including the following: Fish, meat, poultry, eggs, milk, and other dairy products contain vitamin B12. Clams, oysters, and beef liver are some of the best sources of vitamin B12.

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