Kick Vitamin B12 Deficiency to the Curb With These 9 Supplements

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IN THE BUSTLING landscape of supplements, few nutrients hold as much promise as B12. Supplement companies often refer to B12 as an energy powerhouse that plays a major role in helping the body convert food into usable fuel. But our bodies can't produce this essential nutrient on its own; instead, we get it through our diet from sources like meat, dairy, eggs, and certain fortified products, says Brian St. Pierre, MS, RD, C.S.C.S., Director of Performance Nutrition at Precision Nutrition.

"Vitamin B12 helps keep our nervous systems and brains functioning properly. It's needed for the synthesis of red blood cells, neurotransmitters, and DNA, and plays a role in the metabolism of folate and homocysteine," says nutrition counselor Taylor Wolfram, M.S., R.D.N., L.D.N.

Read more: How Men's Health Thoroughly Tests and Reviews Nutrition Products

So, should you take a B12 supplement? Registered Dietitian Abby Langer says, "If you're eating a varied diet that contains animal foods, you likely don't need a B12 supplement."

Though that also depends on your age. St. Pierre says that certain groups are at a higher risk of B12 deficiency. "Only 6 percent of adults under 60 are deficient in vitamin B12. But nearly 20 percent of adults over 60 are deficient. This is due to absorption of B12 decreasing with age. So, folks over 60 should definitely supplement." He also notes that pregnant women, vegetarians and vegans, and individuals with specific health conditions may benefit from supplementation, too.

We've tested and evaluated dozens of products to find the best third-party-certified options free of unnecessary fillers that won't break that bank, either. Below, 9 editor-approved B12 supplements to maintain a well-rounded diet.

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Daily Energy

Beyond the usual energy-boosting B vitamins, these gummies take things a step further with the help of CoQ10 and goji for an extra kick. Their ability to elevate energy levels sans caffeine is noticeable. I took these after breakfast daily for around four months, and found they helped me avoid reaching for a second cup of coffee.

But the taste is the true highlight—imagine a tropical fruit punch-y fruit snack. They're soft and chewy, and quite honestly a treat I looked forward to having each day. However, it's worth noting they do contain sugar (around 2 grams per serving). Another downside: They don't travel as conveniently as capsules, which is ultimately why I stopped repurchasing these.

Sublingual B-12

Priced at a mere 18 cents per serving and offering a generous 1,000 mcg of B12 per serving, these Nature Made vitamins are a value buy. Because the dose is considerably high, most people could skip a day or two between servings, too.

The meltaway lozenge form is a great choice for those averse to pill swallowing, plus, it tastes pretty good (think cherry lollipop). Despite the perks, the novel of a lozenge supplement does come with trade-offs. I found them to be less practical than capsules for travel, as they can melt together (or to the inside of the container) under heat or direct sunlight.

B-Complex #6

The Thorne B-Complex #6 vitamin stands out as our favorite overall B12 supplement because it contains a modest dose of B12 alongside other B-complex nutrients that support bodily functions as well as the metabolism of b12. Its comprehensive blend provides all necessary B vitamins in adequate quantities, ensuring you're getting enough nutrition goodness. We also love that it includes methylated B12 in the form of methylcobalamin, which is identical to the natural B12 variant found in food.

You'll notice choline is included, too. Although not a B-vitamin, it shares a ton of similarities with the B vitamins due to shared roles and metabolic pathways, and is considered part of the B-complex of nutrients.

We'll warn you: the presence of thiamine gives rise to the recognizable sulfur-y B vitamin aroma, but it's worth getting used to for this well-rounded option. Plus, it comes in a small capsule that's easy to swallow.

B-Complex

The Klean Athlete B-Complex is tailored to supporting active athletes throughout the demands of life and training. B12 supps are crafted to bolster energy production, and this one is designed to cater to the rigors of intense physical activity.

While marginally costlier than Thorne's B-complex #6 (39 cents per serving compared to 37 cents per serving), it offers a few distinct differences. This formula boasts 8 times the B12 content found in Thorne's counterpart. However, B12 is presented as adenosylcobalamin and hydroxycobalamin in this formula, deviating from the methylcobalamin provided by Thorne's B-Complex #6 and many other products on this list.

But what sets this formula apart is the incorporation of inositol—a sugar variety essential for cell development and growth. Research indicates inositol's potential benefits, particularly for metabolic syndrome and other hormone-related conditions that may affect athletes.

NSF certification guarantees its safety, making it a viable choice for athletes at all levels. I found this supplement worked best for me and didn't upset my stomach when I took it with food in the morning.

Pre-Kaged

Before you think we've totally lost it for throwing a pre-workout in a list of the best B12 supplements, know that this is one of our favorite pre-gym stimulants and it contains a solid 500 mcg vitamins B12 at methylcobalamin in each serving. This supplement is ideal for athletes requiring B12 supplementation who don't want to deal with the hassle of daily pills.

In addition to B12, it includes adequate daily doses of niacin and B6 alongside research-backed performance ingredients like caffeine, creatine, and citrulline.

Its Informed Sport-certified formula assures quality and freedom from banned substances. Plus, it comes in 7 tasty flavors (pink lemonade is our favorite).

But keep in mind: With 275 mg of caffeine per serving, it's not suited for those sensitive to high-caffeine content or beginners.

Vitamin B12

Nature Made offers economical and reliable solutions for a range of supplements. With multiple USP-certified offerings from the brand, it's clear that B12 is no exception. Containing well-researched cyanocobalamin, the recommended form for daily doses, this supplement provides a steady 500 mcg of B12 per serving. Unlike some supplements with excessive dosages, Nature Made's modest B12 content is more aligned with daily needs of healthy vegans and vegetarians.

In typical Nature Made fashion, this option is budget-friendly at just 11 cents per serving, ranking among the most cost-effective options we've tried (trailing only behind Nature's Bounty Vitamin B-12 Quick Dissolve Tablets).

Offering 100 servings for under $15, this supply can last the average person over 3.5 months.

Vitamin B-12 Quick Dissolve Tablets

Powered by Methylcobalamin, the active and natural B12 form found in food, these tablets offer a whopping 2500 mcg of the nutrient per serving. This dosage is excessive for everyday consumption for most people, but makes an exceptional choice for those with absorption issues.

Despite its premium form and high content, these tablets are priced at a mere 9 cents per serving, making them the most affordable among this list. With 300 servings in a single bottle, it can last a single person 10 months, even if taken daily.

B-Supreme

Like other B-complexes, this formula from Designs for Health contains a modest amount of B12 (250 mcg) in a blend of all 8 B vitamins. With a strong backing from over doctors worldwide, the brand is recognized for its professional-grade vitamins.

B-Supreme stands out for providing B vitamins in their coenzymated forms, which are more readily usable by the body compared to non-coenzymated forms. This includes Quatrefolic folate and B12 as methylcobalamin.

This formula is unique as it includes Trimethylglycine (TMG), which supports methylation and helps the body utilize vitamin B nutrients, meaning it helps to ensure your body absorbs as much of it as possible. At 46 cents per serving, it's pricier than other capsule supplements we tried, however we find the inclusion of TMG worth the splurge.

b complete

The Blocks Nutrition branding is attractive, the supplements are thoughtfully formulated, and each product is NSF-certified. But what we really love? B complete, like many of the brand's other supplement offerings, comes in a glass bottle.

For the price, a glass bottle that is both tinted to protect the shelf life of your products as well as sustainable for the environment is a major perk.

On the inside of the bottle, things are just as great. Each capsule offers a modest 250 mcg of vitamin b12 as methylcobalamin, which is a reasonable dose for most healthy individuals requiring a little extra b12 in their diet. Also included in the formula are the other 7 B vitamins, choline, and Trimethylglycine to maximize nutrient absorption.

What To Consider When Choosing a B12 Supplement

Selecting the right supplement can be a labyrinthine task. Vitamin B12 is no exception. With expert voices leading the way, let's delve into the essential factors to pay attention to when shopping for a B12 supplement.

Assess your need: "Only take a supplement if you need it," advises Wolfram. The golden rule of supplementation is rooted in necessity. Before introducing a B12 supplement to your routine, first determine if your body truly requires it through a blood test and conversation with your doctor. If you are struggling with B12 deficiency, consulting a registered dietitian is also a good idea, as they offer tailored guidance on the appropriate form and dosage.

Form of vitamin b12: The myth of methylcobalamin's superiority over cyanocobalamin requires debunking, as Wolfram clarifies. "Cyanocobalamin is the well-researched form of vitamin B12 supplements and recommended for daily doses," she emphasizes. This dispels misconceptions, underscoring the significance of evidence-backed decisions.

Dose: If your diet includes animal products, fortified foods, or a basic multivitamin, your B12 levels might already be adequate, advices St. Pierre. Most supplements contain way more than the daily recommended value of vitamin b12 (which is just 2.5 mcg), meaning you don't necessarily need to take the supplement every day.

While it's likely safe to consume 1,000-2,000 mcg of B12 daily, it's also largely unnecessary. For those following a vegan lifestyle, a daily dose ranging from 5 to 100 micrograms of cyanocobalamin has been validated.

Type of supplement: Langer reminds that B12 supplements exist in various forms, including injections, capsules, and nasal sprays. Injections are typically reserved for those grappling with deficiency and absorption issues, while capsules and nasal sprays offer alternative paths to achieving adequate B12 levels for healthy individuals.

Who Should Take a B12 Supplement?

For plant-based dieters, B12 supplementation isn't optional—it's imperative. Wolfram clarifies: "All vegans and most vegetarians must supplement with B12, as it's exclusive to animal-derived foods."

Supplementation is one proactive measure to maintain vital levels of the nutrient for older individuals, too. As we age, nutrient absorption changes, B12 included. St. Pierre and Wolfram both highlight that "older adults, regardless of diet, should supplement with B12 due to decreased absorption with age."

St. Pierre outlines a few other key beneficiaries of B12 supplementation:

• Users of antacids or proton pump inhibitors

• Pregnant individuals

• Those dealing with GI disorders (like Crohn's or celiac)

• Those who underwent GI surgeries

Are There Risks Associated with Daily B12 Supplementation?

If there's one thing dabbling in the world of supplements demands, it's a discerning approach. Despite the benefits it touts, vitamin b12 also raises concerns about potential risks tied to daily supplementation.

According to Wolfram, no upper limit has been established for the nutrient, meaning there is no specific amount that might cause toxicity. St. Pierre explains because B12 is water-soluble in nature, your body gets rid of excess amounts of the nutrient as waste.

Highlighting that more isn't necessarily better, Wolfram explains that megadoses (over 2,000 mcg per day) are unwise. Excessive intake has been reported to trigger potential side effects like headaches, nausea, and weakness.

B12 supplements can also interact with medications, why is why we stress the importance of consulting healthcare professionals prior to adding a supplement into your diet.

Why You Can Trust Us

At Men's Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations.

For this story, we spent hours interviewing registered dietitians, researching daily recommend intake amounts of vitamin b12 for men, reading nutrition labels, and testing these vitamin b12 supplements firsthand. Our writers and editors are experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality.

The products that made it onto this list undergo third-party testing, hold an NSF, USP, or Informed Choice certification, and contain less than 2,000 mcg vitamin b12 per serving. Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage, which is why you can trust us to provide you with reliable and unbiased product recommendations.

How We Selected the Best B12 Supplements

Men's Health editors and experts spent countless hours researching and testing the top, third-party certified vitamin b12 supplements for men to compile a list of those worthy of your investment. We paid close attention to evaluate the most important features, such as amount of b12, form of b12, serving size, and, of course, price. The list above represents our carefully chosen picks of the best b12 supplements for men to shop in 2023.

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