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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
Pros
Expert-recommended- No filler ingredients
- 180 day supply
Cons
- 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!”
| Form | Capsules |
|---|---|
| Dosage | 1,000 mcg |
| Serving size | 1 capsule |
Pros
- Ideal for those who have trouble swallowing pills
- All organic ingredients
Cons
- 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.”
| Form | Spray |
|---|---|
| Dosage | 500 mcg |
| Serving size | 1 spray |
Pros
- Expert-recommended
- Affordable
- Third-party verified
Cons
- 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.
| Form | Softgels |
|---|---|
| Dosage | 1,000 mcg |
| Serving size | 1 softgel |
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Pros
- Expert-recommended
- Contains folate
- Ideal for those who have difficulty swallowing pills
Cons
- 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.
| Form | Lozenges |
|---|---|
| Dosage | 1,000 mcg |
| Serving size | 1 lozenge |
Pros
- Vegan
- Contains calcium
Cons
- 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.”
| Form | Tablets |
|---|---|
| Dosage | 1,000 mcg |
| Serving size | 1 tablet |
Pros
- Expert-recommended
- Promotes normal sleep cycle
Cons
- 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.”
| Form | Capsules |
|---|---|
| Dosage | 1,000 mcg |
| Serving size | 1 capsule |
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Pros
- Vegan
- Ideal for those who have trouble swallowing pills
- High dosage
Cons
- 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!”
| Form | Drops |
|---|---|
| Dosage | 5,000 mcg |
| Serving size | 1 mL |
Pros
- Ideal for those who have trouble swallowing pills
- Vegan
Cons
- 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.”
| Form | Drops |
|---|---|
| Dosage | 1,000 mcg |
| Serving size | 5 drops |
Pros
- Covers all vitamin B bases
- Supports liver function
Cons
- 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.
| Form | Capsules |
|---|---|
| Dosage | 1,000 mcg |
| Serving size | 1 capsule |
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How to find the best vitamin B12 supplement
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
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?
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?
- 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
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
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
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.
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.
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.
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.
