The 7 Best B12 Supplements, According to a Dietitian

The 7 Best B12 Supplements, According to a Dietitian

Vitamin B12 is your go-to nutrient for keeping your brain sharp, supporting nerve function, forming red blood cells, and helping with DNA synthesis. While your liver can store B12, you still need to get it regularly from food or a supplement to maintain healthy levels. It’s found in animal protein sources like salmon, meat, cheese, and eggs, so people on a vegan or vegetarian diet are more at risk for deficiency.

This is where a vitamin B12 supplement helps; it makes it easy to prevent or treat deficiencies, and you don’t have to worry about taking too much because your body gets rid of excess. Also, B12’s bioavailability (absorption) from supplements has shown to be higher than from food sources. So, when choosing your perfect B12 supplement, consider what works best for you—capsules, gummies, or part of a multivitamin. To help you find the best B12 supplements, we consulted with dietitians who shared their top picks and tips for choosing a quality product.

Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of medical experts reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking.

Nature Made B12 Softgels
PHOTO: Amazon

Why We Like It

Nature Made’s B12 Softgels are a high-quality supplement that are easy to find and affordable. They are third-party tested by USP, a credible organization that verifies supplement labels are accurate. We like the fact that these are softgels, which many people find easy to swallow. However, if you want something different, Nature Made offers B12 in sublingual lozenges or tablets as well. 

The 1,000 microgram (mcg) dose is standard for a B12 supplement, and although it is over 41,000% of the Daily Value (DV) for B12, the risk of toxicity is low. We only absorb a small amount of the B12 we consume, partly because B12 absorption requires enough intrinsic factor (IF) in the stomach. It is also a water-soluble vitamin, meaning we don’t store it very well in the body.

It’s Worth Noting

Because these softgels contain gelatin, which is derived from cows or pigs, they’re not suitable for a vegan diet.

Product Details:

  • Serving Size: 1 softgel
  • B12 per serving: 1,000 mcg
  • Other ingredients: soybean oil, gelatin, glycerin, yellow beeswax, water, rapeseed lecithin, colors added (including carmine)
  • Dietary Considerations: gluten-free

Nature's Bounty Quick Dissolve Vitamin B12
PHOTO: Amazon

Why We Like It

This quick-dissolve B12 supplement from Nature’s Bounty is great for those who don’t like swallowing pills but want a budget-friendly, accessible B12 option. Plus, they are third-party tested and approved in a review of B vitamin supplements through ConsumerLab.com’s voluntary certification program. Nature Bounty states that this supplement is vegetarian-friendly and free of sugar, artificial flavors, soy, gluten, fish, and dairy.

To take this supplement, you place a tablet under your tongue and let it dissolve for 30 seconds before swallowing it. This is considered a sublingual supplement; these types of supplements have been shown to be as effective as intramuscular B12 injections for absorption. This form of delivery can also be helpful for people who have digestive or malabsorption issues.

It’s Worth Noting

At 2,500 mcg per quick-dissolve tablet, each serving contains a higher dose than many other B12 supplements. So, note that it may not boost your B12 levels with just one or a few pills due to the low absorption of B12, as previously mentioned. You’ll likely still need to take this supplement over time to increase B12 levels, depending on the level of your deficiency and guidance from a healthcare professional.

Product Details:

  • Serving Size: 1 tablet
  • B12 per serving: 2,500 mcg
  • Other ingredients: mannitol, crospovidone, vegetable stearic acid, natural flavor, beet juice color, sucralose, vegetable magnesium stearate
  • Dietary Considerations: gluten-free, soy-free, vegetarian-friendly

Garden of Life mykind Organic Whole Food B-12 for Metabolism and Energy, Raspberry
PHOTO: Amazon

Why We Like It

Garden of Life’s B12 Spray accommodates a variety of dietary needs—it’s vegan, gluten-free, organic, kosher, and made from whole food ingredients. Plus, it’s third-party tested and approved in a review of B vitamin supplements through ConsumerLab.com’s voluntary certification program. 

Since it’s a spray, it is recommended for those who don’t like pills. You spray it into your mouth, which means absorption happens in the mouth rather than the gastrointestinal (GI) tract. This is helpful for older adults or those with GI conditions where absorption may be limited

The fruit and veggie blend lends a pleasant flavor to the spray. You’ll get 500 mcg in just one spray—over 20,000% of the daily value.

It’s Worth Noting

One bottle contains 140 servings and must be used within 90 days, so it’s probably most useful if you need a higher dose than 500 mcg or if you will be sharing it with someone else. Unlike other supplement forms, this spray must be refrigerated. 

Product Details:

  • Serving Size: 1 spray
  • B12 per serving: 500 mcg
  • Other ingredients: beet, carrot, spinach, broccoli, tomato, kale, red cabbage, parsley, brussels sprout, green bell pepper, cucumber, celery, garlic, ginger, green onion, cauliflower, asparagus, strawberry, cherry, blackberry, blueberry, raspberry (all ingredients are organic)
  • Dietary Considerations: gluten-free and vegan

Thorne Basic Nutrients 2x/Day
PHOTO: Thorne

Why We Like It

If you prefer to take B12 as a part of a comprehensive multivitamin, we recommend Thorne Basic Nutrients 2/Day for its inclusion of important nutrients and the brand’s commitment to quality. We love that this supplement has strong third-party testing and is NSF Certified for Sport, which is a robust credential that verifies supplement contents and ensures it is free of unsafe levels of contaminants and substances banned for athletes. Aside from being appropriate for athletes, this is a good mix of vitamins and minerals that men and women both need.

Many multivitamins contain B12 at a lower dose than B12 supplements alone, but Thorne includes 600 mcg per serving. We also appreciate that this is a vegan option because following a vegan or vegetarian diet may increase the risk of B12 deficiency; eating eggs, dairy products, and fortified plant foods can help ensure you are getting enough B12. 

Other notable ingredients include vitamins A, C, D, K, zinc and magnesium.

It’s Worth Noting

This is a two-capsule dose, which may not work for those who don’t love swallowing pills. If that is the case, you can split up the dose and take each pill at two different times of the day.

Product Details:

  • Serving Size: 2 capsules
  • B12 per serving: 600 mcg
  • Other ingredients: vitamins A, C, D, E, K, and B vitamins, biotin, pantothenic acid, calcium, iodine, magnesium, zinc, selenium, copper, manganese, chromium, and mixed tocopherols
  • Dietary Considerations: gluten-free and vegan

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Why We Like It

MegaFood’s Methyl B12 stands out in the crowded supplement market for its thoughtful formulation and commitment to quality. Each tablet packs 500 mcg of methylcobalamin, an easily absorbable form of B12. This is a certified vegan option and tested for over 125 pesticides. Each batch is third-party tested for potency and purity, ensuring you’re getting a supplement you can trust. 

MegaFood’s formula not only includes B12 but also boosts its effectiveness with vitamins B6 and folate (B9). These B vitamins work together to support red blood cell and DNA synthesis, and they play a vital role in homocysteine metabolism—high levels of which are linked to cardiovascular issues. Plus, the formula includes organic whole foods like beetroot, brown rice, and broccoli for added nutritional value.

It’s Worth Noting

The addition of whole foods could lead to some digestive discomfort for individuals with sensitivities or allergies to these ingredients. This is also a pricier option.

Product Details:

  • Serving Size: 1 tablet
  • B12 per serving: 500 mcg
  • Other ingredients: B6, Folate and a food blend (beetroot, organic brown rice and organic broccoli)
  • Dietary Considerations: vegan and non-GMO

Nature Made Energy B12 Gummies 1000 Mcg
Amazon.

Why We Like It

We know swallowing pills is not everyone’s favorite, but a tasty gummy can help motivate you to regularly take your supplement. Nature Made’s Energy B12 Gummies are not only tasty, they’re USP-verified, so you can feel secure that the ingredient label is accurate.

They contain 1,000 mcg of B12 per two-gummy serving, a standard amount for many B12 supplements. Since the 1,000 mcg is split between two gummies, you could even take them at different times of the day. Prab Kaur, MSc. RD, founder of NutriKaur, a private practice for plant-based eaters, says that spreading your intake out in this way could help increase the absorption of B12.

It’s Worth Noting

Like most gummies, these contain added sugars–two grams per serving. While this will contribute to your daily added sugar intake, it’s a pretty small amount compared with the 50-gram maximum recommended for a 2000-calorie diet. Unfortunately, these contain gelatin, so note they’re unsuitable if you follow a vegan diet.

Product Details:

  • Serving Size: 2 gummies
  • B12 per serving: 1,000 mcg
  • Other ingredients: glucose syrup, sugar, water, gelatin, citric acid, pectin, palm oil, colors added, natural flavors, carnauba wax
  • Dietary Considerations: gluten-free

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Why We Like It

Since vegans and those with certain GI conditions are at higher risk of B12 deficiency, we like that Pure Encapsulations Liquid B12 accommodates both of these groups. Since it’s a liquid, it’s recommended you squeeze drops directly into your mouth. This means the vitamin will be absorbed in your mouth rather than through your GI tract, as with pills.

One of the great things about a liquid supplement like this one is you have a lot of flexibility with the dosage. One serving (one full dropper) provides 1,000 mcg, but you can easily consume more or fewer drops depending on your needs. So, this can serve as a low-dose, moderate-dose, or high-dose supplement. Plus, this supplement is third-party tested and approved.

It’s Worth Noting

We love the flexibility of this B12 supplement, but note it is not vegan.

Product Details:

  • Serving Size: 1 mL (one full dropper)
  • B12 per serving: 1,000 mcg
  • Other ingredients: purified water, natural glycerin, citric acid, potassium sorbate and stevia leaf extract
  • Dietary Considerations: gluten-free, soy-free, dairy-free, vegetarian-friendly, non-GMO

Vitamin B12 is an essential vitamin, meaning our bodies don’t produce it on their own, so we must get it from food. Although deficiencies in the U.S. are fairly low, the following groups may benefit from supplementation:

Older adults. Research has shown that older adults have higher rates of B12 deficiencies than the general public. Gladys Saucedo, RDN, LD points out that this is in part due to their higher rates of atrophic gastritis–chronic inflammation and thinning of the stomach lining–that hinders B12 absorption in the gut. 

Vegans and vegetarians. Since most food sources of B12 are animal products, vegans and vegetarians have a higher risk of deficiency. While there are vegan foods fortified with B12, like nutritional yeast, B12 supplements could be another way for plant-based eaters to prevent deficiency.

People taking certain medications. Proton pump inhibitors and metformin can deplete B12 levels which can increase risk of a B12 deficiency. If you’re taking one of these medications, a B12 supplement may help boost your levels to prevent a deficiency. 

Those with gastrointestinal (GI) illnesses. If you have had gastric bypass surgery or if you have a GI illness like ulcerative colitis, Crohn’s disease, or celiac disease, your risk of B12 deficiency may be higher, says Saucedo. That’s because your GI tract may not do a great job of absorbing nutrients from your food. In some cases, B12 injections may be recommended to bring B12 levels back up to normal instead of oral supplements.

The risk of B12 toxicity is low because our bodies excrete most of the excess B12 in our urine. While there’s not currently an established tolerable upper limit (UL) for B12, there may still be concerns about taking a high-dose B12 supplement long-term when you don’t need it. Some research suggests having chronically elevated levels of B12 in the blood may be related to an increased risk of certain cancers for some people, although more research is needed.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com.

It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

We spoke to the following experts to get their take on who would best benefit from a B12 supplement, the latest research on B12 supplements, and the best picks:

  • Prab Kaur, MSc. RD, founder of NutriKaur, a private practice for plant-based eaters
  • Gladys Saucedo, RDN, LD, a clinical dietitian based in Las Vegas
  • Shushy Rita Setrakian, MS, RD, is a Registered Dietitian who works with patients to meet their health goals and educates them on the appropriate usage of supplements to optimize their nutritional status and overall health. She also specializes in supplement research and analysis.

When considering which form is best for you, you’ll want to pick whatever’s most comfortable for you so that you’ll actually take the supplement. Saucedo says, “If you struggle with pills, maybe a gummy or spray will be helpful. If a multivitamin [has been recommended] for you, look for a multivitamin that includes B12 and can reduce the amount of pills you are taking. If you follow a vegan diet, you can find a vegan supplement.”

Form is also important if you want to bypass the gut for B12 absorption issues. A liquid, spray, or dissolvable form may be best in these instances. A healthcare professional can further guide you on what is best for your needs.

The natural forms of B12 are called methylcobalamin, adenosylcobalamin, and hydroxycobalamin. These forms have a greater bioavailability (absorption) and are considered the preferred form in supplements. However, synthetic cyanocobalamin can still be used for B12 supplements, especially if absorption is not an issue.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Metformin or gastric acid inhibitors including omeprazole, lansoprazole, and cimetidine can reduce the absorption of B12 supplements. If you take these medications, talk with your healthcare team for the best way or if you need to supplement B12.

If you’re vegan, you’ll want to check the ingredients list because some B12 supplements–usually capsules–may contain gelatin. 

For adults 19 and older, the recommended daily intake of B12 is 2.4 micrograms, while pregnant and breastfeeding women need 2.6 and 2.8 micrograms, respectively. Many B12 supplements contain much higher doses, often 1,000 micrograms (or 1 mg), which is over 41,000% of the daily requirement. However, this is considered safe since B12 toxicity is rare, as excess amounts are excreted in urine.

Despite high doses being generally harmless, B12’s energy-boosting effects only occur if you’re deficient. Taking large amounts when you’re not deficient likely won’t provide any extra energy benefits.

Do I need a B12 supplement if I’m not vegan?

If you eat a variety of animal products including eggs, fish, meat, and dairy, you probably won’t need a B12 supplement to meet your needs. B12 deficiencies are uncommon in the U.S., particularly among those who eat food sources of this vitamin. 

However, if you are an older adult, have had gastrointestinal surgery, have a gastrointestinal illness, or take metformin or a gastric acid inhibitor, you may be at higher risk of a deficiency and a supplement may be warranted. 

What’s the best way for vegans and vegetarians to get B12?

Although B12 isn’t naturally found in vegan foods, some vegan products are fortified with B12. Some of the most common are nutritional yeast, non-dairy milks, cereal, or tempeh. Check the nutrition facts label to be sure the product you’re buying is fortified. Eating fortified vegan foods can help you get in B12, but you may also want to take a B12 supplement.

How much B12 do I need in a day?

Adults age 19 and over need 2.4 micrograms of B12 per day, according to the National Institutes of Health. Pregnant individuals need 2.6 micrograms and breastfeeding individuals need 2.8 micrograms. The rates are lower for children. 

What are the symptoms of low B12?

The symptoms of B12 deficiency usually take years to appear because our bodies store over 1,000 times the amount of B12 we need in a day. Symptoms of a B12 deficiency include low white and red blood cell counts, tongue inflammation, fatigue, heart palpitations, pale skin, dementia, weight loss, infertility, and numbness or tingling in the hands and feet.

Isabel Vasquez RD, LDN is a registered dietitian and freelance health and nutrition writer. Her work is especially focused on helping individuals divest from a one-size-fits-all approach to health and connect with their unique needs. In her work as a dietitian, she regularly examines supplements to ensure they are high-quality before recommending them to her patients, clients, and readers.

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