Have you recently felt sluggish or weak? Eating a well-balanced diet, staying hydrated, and getting enough sleep are all important for feeling your best. However, there is typically an underlying nutritional shortage that manifests as exhaustion, among other symptoms. Vitamin B12 is a vital component that is especially crucial for those who follow a plant-based diet because it is commonly present in animal-based foods. If your doctor has prescribed a vitamin B12 supplement, the Homeaccessoris Institute Nutrition Lab’s experienced dietitians assessed over 30 different products to determine the best options on the market.
Our top picks:
According to registered dietitian Valerie Agyeman, R.D., host of the women’s health podcast Flourish Heights, vitamin B12 is a water-soluble vitamin that plays a key role in many activities of the body, including supporting the health of red blood cells, nerve cells, and DNA synthesis. “Because the body does not produce vitamin B12, it is critical to obtain it from dietary sources or supplements.”
Certain populations may find B12 to be particularly useful. “Those on a mostly vegetarian or vegan diet, as well as individuals with gastrointestinal difficulties that may lead to poor nutrient absorption (like Crohn’s disease or weight loss surgeries),” says Marissa Meshulam, registered dietitian and founder of MPM Nutrition. “Elderly people may also benefit from a B12 supplement, as absorption can decrease with age.” However, before taking vitamin B12 or any other supplement, consult with your healthcare professional, who will most likely order bloodwork to evaluate your levels and recommend the proper amount.
At the end of this guide, you may discover more about how we evaluate B12 supplements, including advice for identifying the best option for you. If you’re seeking more high-quality supplements, check out our top picks for the best iron supplements, the best magnesium supplements and the best fish oil supplements.
Take note: Our nutritionists emphasize that a supplement should only supplement the diet and not replace high-quality, healthy food. Before beginning any dietary supplement regimen, consult with your healthcare professional.
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PROS
- Tablets can be chewed or dissolved under tongue
- Only one lozenge daily
- Strict internal quality control standards
CONS
- Not third-party tested
specifications
Serving size
One lozenge
Price per serving
$0.05
B12 serving
1,000 mcg cyanocobalamin
Now, Supplements’ B12 tablets are tiny, dissolvable, and chewable, making them an affordable option. Keep in mind that this option also contains a dose of folate in the form of 100 mcg of folic acid – these two elements are commonly seen together in supplements since they work together to create healthy red blood cells. Folic acid also helps to lower the chance of central nervous system problems in unborn newborns, such as spina bifida.
For over 50 years, the family-owned firm has been a leader in the health and wellness sector due to its comprehensive testing techniques and exceptional quality, which assure you are getting exactly what it says on the supplement label. Although the product has yet to be third-party tested, our experts were quite impressed by Now’s degree of testing and quality control.
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PROS
- Affordable
- USP-verified
- Only one softgel per serving
CONS
- Must be taken with water and a meal
specifications
Serving size
One softgel
Price per serving
$0.06
B12 serving
1,000 mcg cyanocobalamin
Nature Made’s once-daily soft gels are quite affordable while maintaining good quality. Each pill contains 1000 mcg of cyanocobalamin (a synthetic form of B12 that the body readily absorbs) and should be taken once a day with a meal and water. Because the added colours are derived from natural sources, it is devoid of artificial tastes and synthetic dyes.
Our nutritionists love that this supplement is United States Pharmacopeia (USP) verified, which means it has undergone rigorous testing to verify quality and purity. With almost 4.7 out of five stars on Amazon, customers say it is easy to take and has no aftertaste. If 1000 mcg isn’t enough, Nature Made also makes B12 in a variety of different strengths.
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PROS
- Easy-to-take gummy form
- USP-verified
- Pleasant taste and texture
CONS
- Dose per serving may be too high for some
specifications
Serving size
Two gummies
Price per serving
$0.35
B12 serving
3,000 mcg cyanocobalamin
If you choose not to take a tablet, some brands make B12 gummies that are very easy to consume. A serving of two candies provides 3000 mcg of cyanocobalamin and is devoid of high fructose corn syrup and artificial sweeteners.
This gluten-free option contains no artificial flavours or synthetic colours; it gets its flavour from natural fruit and its colours from natural sources. We also like that this choice is USP-verified, which means it has been tested by a third party to assure quality and purity.
Many Amazon customers agree that the gummies have a good taste and texture and that they prefer the gummy choice to take a pill or dissolvable tablet. However, because the dose is extremely large, your doctor may only advise you to take one each day. Just don’t consume more than the serving size, as a two-gummy serving already has 125,000% of the recommended intake for vitamin B12.
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PROS
- Easy-to-take spray form
- Passed tests with ConsumerLab.com
- Light fruity flavor
CONS
- Requires refrigeration
specifications
Serving size
One spray
Price per serving
$0.10
B12 serving
500 mcg (methylcobalamin)
This liquid B12 vitamin not only comes in a spray bottle, but it also contains an organic fruit and vegetable blend for added nourishment. This alternative is particularly easy to consume because of the spray shape and light fruity scent. You may not need to take it every day but consult your doctor first. It should be noted that this alternative also necessitates refrigeration after opening.
According to Garden of Life, the potencies of their products are tested and guaranteed to meet the label claim. Furthermore, this option has been approved by ConsumerLab.com through their voluntary Quality Certification Program and has passed heavy metal testing by the organization.
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BEST GLUCOSAMINE & MSM JOINT SUPPLEMENT
Garden of Life Vitamin Code Raw B-12
NOW 18% OFF
PROS
- Multiple third-party certifications including certified vegan
- Can be taken with or without food
- Features an organic produce blend
CONS
- Pricier than others on our list
specifications
Serving size
One capsule
Price per serving
$0.44
B12 per serving
1,000 mcg methylcobalamin
The Vitamin Code line from Garden of Life contains B12 in its natural methylcobalamin form, which the body may retain better and longer than synthetic cyanocobalamin. We like that one capsule can be taken with or without food and that the supplement includes an organic fruit and vegetable blend as well as a probiotic dose. Among other third-party certifications, the Non-GMO Project Verified supplement is gluten-free and vegan.
According to Garden of Life, the label claims on their products are evaluated to ensure that what is on the label exactly matches the contents of the container. The company is also committed to traceability, knowing where each component in their products comes from and how much is in each source. Although the price per capsule is less than 50 cents, it is still much pricier than the others on our list.
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PROS
- Affordable, potent source of B12
- USP-verified
- No synthetic dyes or artificial flavors
CONS
- Very high dose may cause digestive upset
- Contains a small amount of sucralose
specifications
Serving size
One tablet
Price per serving
$0.07
B12 serving
5,000 mcg methylcobalamin
Individuals who are severely B12 deficient may be encouraged by their doctor to take a larger, extra-strength dose of the mineral. This Kirkland Signature brand supplement contains 5,000 mg of B12 in methylcobalamin form and is devoid of synthetic colours and artificial flavours. It does contain sucralose, but only in trace amounts.
This USP-verified supplement is not just high-quality but also reasonably priced. Because one dissolvable tablet is highly effective, consult with your doctor to determine the best frequency for taking this supplement. Although there is no upper limit for B12, excessive use may induce gastric distress.
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PROS
- Features a blend of several key B vitamins, including B12
- NSF Certified for Sport
- Only requires one capsule daily
CONS
- Not as high B12 dose as others on this list
specifications
Serving size
One capsule
Price per serving
$0.36
B12 serving
100 mcg methylcobalamin
B12 is one of numerous B vitamins that are required by the body for several metabolic functions. This Thorne product is our top option for a comprehensive B vitamin complex that has a balance of all the necessary B vitamins (including B12). A once-day pill serving contains 100 mcg of methylated B12, which may not seem like much but is more than 4,000% of the nutrient’s daily value. A capsule also contains thiamin, riboflavin, niacin, vitamin B6, folate, biotin, and other nutrients.
We also chose this complex to spotlight because it is NSF Certified for Sport, which means it has been tested for label claim compliance as well as the absence of over 200 ingredients forbidden by many major sporting organizations. Thorne also sells a standalone vitamin B12 supplement, as well as another B vitamin complex with a higher dose of B12, but neither of these products is NSF Certified.
How we chose the best B12 supplements
Year after year, the Homeaccessoris Institute Nutrition Lab meticulously assesses all sorts of supplements based on nutritional expertise, ingredients, and third-party testing data. When selecting the top B12 pills on the market, we looked at over 30 different products.
Our registered dietitians considered the supplement’s form, kind, dosage, serving size, price, servings per container, ingredients, and whether it can be taken with or without a meal. We sought to provide options for a wide range of personal preferences and pricing points while making our final decisions.
We highlighted recommendations that have been tested by a competent third-party agency for purity, potency, and safety, as well as products with strict internal quality control requirements. We focused on ingredient lists and product quality.
Because the Food and Drug Administration (FDA) does not regulate dietary supplements for safety and effectiveness before they are released to the public, it is critical to thoroughly research any supplement you add to your regimen and consult with your doctor before purchasing.
What to look for when shopping for the best B12 supplements
Vitamin B12 pills come in a variety of shapes, sizes, and costs. Here are some important factors to consider when selecting the ideal one for you:
✔️ Form: B12 supplements are available in two forms: methylcobalamin and cyanocobalamin. More on this later, but methylcobalamin is the natural form that is better retained and lasts longer, but cyanocobalamin is the synthetic form that is better absorbed. Your doctor or certified dietician can advise you on the optimal form for your needs.
✔️ Type: The majority of B12 supplements on the market are in the form of tablets or lozenges that dissolve under your tongue. However, if you prefer a different way of administration, they are also available in gummies and liquid form via a spray bottle.
✔️ Type:Size: Consider the serving size as well as the size of the pill itself. Because B12 supplements vary in dosage, you can take one serving once a week or double up portions if you require more. In any case, consult with your healthcare professional to determine the best dose for you.
✔️ Type:Price: The cost of B12 supplements varies widely, and more expensive ones are sometimes better. Furthermore, because each bottle contains a different number of pills and serving size might vary, we provided cost per dosage information so you can fairly evaluate each alternative. Keep in mind that some supplements contain additional nutrients such as folate or bigger complexes.
What is vitamin B12?
“Vitamin B12 (aka cobalamin) is a vitamin that is involved in many processes in our bodies, such as energy metabolism, red blood cell formation, and nerve function,” explains Meshulam. “The naturally occurring form found in foods is methylcobalamin, while the synthetic form found in most supplements is cyanocobalamin.”
According to Agyeman, cyanocobalamin is often present in supplements and food, and the body converts it into active forms. “Methylcobalamin is the active form that the body directly uses for things like DNA synthesis and nerve health, and it is better for nerve-related issues,” explains Agyeman. Before determining which one to use, consult with your doctor.”
How much vitamin B12 do you need?
“For most adult women, the recommended daily intake of vitamin B12 is around 2.4 micrograms (mcg),” Agyeman notes, adding that pregnant and lactating women may require slightly more, typically 2.6 to 2.8 mcg per day. “The demand for nutrients such as vitamin B12 increases during pregnancy.” Getting enough vitamin B12 is critical for the baby’s neurological development and the mother’s overall health. Vitamin B12 may help with fertility by promoting hormonal balance and reproductive health.” According to Agyeman, vitamin B12 is involved in bone metabolism and mineralization. Thus, adequate B12 levels are especially crucial for women who are more prone to bone problems like osteoporosis.
A deficiency may occur if you do not consume enough vitamin B12 on a daily basis. “Vitamin B12 deficiency manifests as fatigue, weakness, pale skin, and shortness of breath.” It can also cause numbness, balance troubles, cognitive challenges, mouth ulcers, a swollen tongue, and mood changes such as depression,” says Agyeman.
Many vitamin B12 pills contain far more than 100% of the recommended dose. However, because of its low toxicity, there is no known upper limit for vitamin B12. Meshulam claims that because B12 is a water-soluble vitamin, an excess is not hazardous and is normally eliminated through urine. As a result, even at high dosages, vitamin B12 is generally safe to eat because the body does not store excess amounts, though some adverse effects, such as stomach distress, may occur.
What foods are rich in vitamin B12?
“Foods like meat, fish, eggs, and dairy products contain vitamin B12,” explains Agyeman. “Some plant-based options, such as fortified cereals, plant milk, and nutritional yeast, contain it as well.” However, if you are a vegetarian or vegan, you should contact your healthcare professional to see if a supplement is necessary because plant sources offer minimal B12.” Here is a complete list of B12-rich foods:
✔️ Beef liver
✔️ Cooked clams
✔️ Fortified nutritional yeast
✔️ Cooked Atlantic salmon
✔️ Canned light tuna in water
✔️ Ground beef
✔️ Milk
✔️ Yogurt
✔️ Fortified breakfast cereals
✔️ Cheddar cheese
✔️ Whole eggs
✔️ Turkey breast
What are the benefits of taking vitamin B12 supplements?
According to Agyeman, vitamin B12 pills can prevent anaemia and exhaustion caused by deficiency while also maintaining energy levels. “Vitamin B12 promotes nerve health and cognitive function, as well as possibly improving memory and mood control.” She also emphasizes the importance of B12 supplements for pregnant women in order to maintain proper fetal growth.
According to Agyeman, older persons may benefit from vitamin B12 supplementation since it helps prevent age-related absorption loss. Finally, she claims that persons with gastrointestinal diseases, including pernicious anaemia, celiac disease, Crohn’s disease, or those taking certain drugs may have decreased B12 absorption and that adequate supplementation can assist in maintaining optimal levels.
Are there any side effects of taking vitamin B12 supplements?
“Vitamin B12 supplements are usually safe for most people, but taking too much can cause stomach discomfort or skin issues,” Agyeman adds. “If you are allergic or sensitive to B12, it is best to avoid these supplements.” Before beginning B12 supplements, consult with a healthcare practitioner, especially if you have health issues, dietary limitations, take certain medications, or are pregnant or breastfeeding.”
Meshulam says that, while there is no defined top limit for B12, if your levels grow too high, you may have unpleasant symptoms such as gastrointestinal distress, weakness, and tingling feelings in your limbs. “This is why it is critical to have your levels checked and work with a practitioner to determine what is best for you.”
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