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

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If you’ve been feeling unusually sluggish and weak or if you can’t seem to stay awake during the day, you may be wondering if you’re getting enough of your essential nutrients. A big one to watch: vitamin B12, especially if you follow a plant-based diet. While you can get vitamin B12 from foods, you can also get your recommended dosage by having one of the best B12 supplements (but more on that later).

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.

Pure Encapsulations Methylcobalamin 1000 mcg

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!”

MyKind Organics Vegan B12 Spray

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. One happy Amazon reviewer says “This is so much better than taking pills. It’s much easier to swallow and more convenient.”

Vitamin B12 Softgels - 1000 mcg

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.

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

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.

B12 TURBO

For a little extra bone boost with your B12, consider this methylcobalamin supplement that comes paired with a bit of calcium. 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.”

Methylcobalamin Capsules

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.

100% Methylcobalamin Vegan B12 Drops

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. One satisfied customer writes “It’s difficult to find a high potency B12 supplement without taking several pills. This is easy and works!”

Liquid Vitamin B12 Bioactive Blend

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. One repeated customer says “This is my third bottle. I take it and it’s a noticeable change in my energy and focus.”

Methyl B Complex

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. It also contains Betaine (Trimethylglycine), which supports liver function, including detoxification pathways, according to the brand.

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.

Which form of b12 is best?

Some research supports that the form of B12 as cyanocobalamin may be absorbed better in your body, while methylcobalamin likely has a higher retention rate, says Gans; however, other research suggests the difference is minimal. “The best version of B12 is the version that is easiest for you to swallow and tolerate, whether it be a capsule, pill, or spray,” says Gans. What’s important is that you follow the recommended dose, she adds.

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.

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 pored through countless online reviews from verified customers to find the best vitamin B12 supplements available.

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.

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