We independently evaluate all of our recommendations. If you click on links we provide, we may receive compensation. Wellness Nutrition Vitamins and Supplements The 7 Best B12 Supplements, According to a Dietitian Learn how supplements can prevent an energy-depleting B12 deficiency By Isabel Vasquez RD LDN Isabel Vasquez RD LDN Isabel Vasquez is a freelance writer and bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework. health's editorial guidelines Updated on May 1, 2024 Medically reviewed by Melissa Nieves, LND Medically reviewed by Melissa Nieves, LND Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program. learn more Fact checked by Richard Scherr Fact checked by Richard Scherr Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post. health's fact checking process In This Article Expand In This Article Our Top Picks ReviewsWho May Not Want B12 Our Approach The Experts What to Know Ingredients: What to Pay Attention to How Much B12 Should I Take? Your Questions, Answered Who We Are Health / Alexander Huang Vitamin B12 has many health benefits and is needed for brain and nerve function, red blood cell formation, and DNA synthesis. Vitamin B12 can be stored in the liver, but we continually need to get B12 from food or a supplement so these stores don't run out. B12 is found in various animal protein sources, including salmon, meat, cheese, and eggs. Since plant foods don’t naturally contain B12, vegans, and vegetarians may be at higher risk of B12 deficiency. Older adults, those with gastrointestinal surgery or a gastrointestinal illness, are at a higher risk of deficiency from poor absorption in the digestive tract. Medications like metformin and gastric acid inhibitors can also increase the risk of low B12 levels. That’s where a B12 supplement might come in handy. B12 supplements contain high amounts of this vitamin, so supplements can help prevent or treat a B12 deficiency. Because B12 is a water-soluble vitamin (meaning your body eliminates any it doesn't need), the risk of toxicity is very low. When searching for a B12 supplement, you’ll want to find a form that works for you, whether that’s a capsule, gummy, or part of a multivitamin. If you’re vegan, you’ll also want to be sure you pick a supplement without gelatin. To find the best B12 supplements, we spoke with two other dietitians about their favorite products and what they recommend looking for in a quality supplement. Note About Supplements 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 registered dietitians 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. Our Top Picks Best Overall: Nature Made B12 Softgels at Amazon ($24) Jump to Review Best Dissolvable: Nature's Bounty Quick Dissolve Vitamin B12 at Amazon ($14) Jump to Review Best Spray: Garden of Life Organic Whole Food B-12 for Metabolism and Energy at Amazon ($17) Jump to Review Best Multivitamin with B12: Thorne Basic Nutrients 2x/Day at Thorne.com ($36) Jump to Review Best Vegan: Thorne Vitamin B12 at Amazon ($22) Jump to Review Best Gummy: Nature Made Energy B12 Gummies 1000 Mcg at Amazon ($11) Jump to Review Best Liquid: Vitacost Liquid Vitamin B12 at Vitacost (See Price) Jump to Review Best Overall Nature Made B12 Softgels PHOTO: Amazon $18 at Amazon $39 at Walmart $20 at Walgreens 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 softgelB12 per serving: 1,000 mcgOther ingredients: soybean oil, gelatin, glycerin, yellow beeswax, water, rapeseed lecithin, colors added (including carmine)Dietary Considerations: gluten-free Health / Alexander Huang Health / Alexander Huang Best Dissolvable Nature's Bounty Quick Dissolve Vitamin B12 PHOTO: Amazon $9 at Amazon $25 at Walmart 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 tabletB12 per serving: 2,500 mcgOther ingredients: mannitol, crospovidone, vegetable stearic acid, natural flavor, beet juice color, sucralose, vegetable magnesium stearateDietary Considerations: gluten-free, soy-free, vegetarian-friendly Health / Alexander Huang Health / Alexander Huang Best Spray Garden of Life Organic Whole Food B-12 for Metabolism and Energy PHOTO: Amazon $16 at Amazon $17 at Walmart View on IHerb 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 sprayB12 per serving: 500 mcgOther 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) Health / Alexander Huang Health / Alexander Huang Best Multivitamin with B12 Thorne Basic Nutrients 2x/Day PHOTO: Thorne $36 at thorne.com View on Mayoclinic.com $30 at iHerb 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 capsulesB12 per serving: 600 mcgOther 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: vegan Best Vegan Thorne Vitamin B12 PHOTO: Amazon $22 at Amazon Why We Like It Thorne’s B12 supplement for vegans is a top pick because it comes from a reputable manufacturer with strong in-house ingredient testing. It’s free from animal products, unlike some other B12 supplements that contain gelatin. Thorne has well-thought-out supplement formulations, participates in clinical trials, and has resources on its website that help consumers make informed decisions. Thorne’s B12 supplement contains the natural form of B12, methylcobalamin, unlike others that include the synthetic form, cyanocobalamin. Methylcobalamin has a higher bioavailability (absorption), and studies show it has similar efficacy in reversing or preventing B12 deficiency. It's Worth Noting The capsule form may not be best for those with absorption issues in the digestive tract for B12; consider a liquid option if this is the case. Product Details: Serving Size: 1 capsuleB12 per serving: 1,000 mcgOther ingredients: microcrystalline cellulose, hypromellose capsule, leucine, silicon dioxideDietary Considerations: vegan, dairy-free, soy-free Health / Alexander Huang Health / Alexander Huang Best Gummy Nature Made Energy B12 Gummies 1000 Mcg $10 at 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 do 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 do contain gelatin, so note they’re not suitable if you are following a vegan diet. Product Details: Serving Size: 2 gummiesB12 per serving: 1,000 mcgOther ingredients: glucose syrup, sugar, water, gelatin, citric acid, pectin, palm oil, colors added, natural flavors, carnauba waxDietary Considerations: gluten-free Best Liquid Vitacost Liquid Vitamin B12 PHOTO: Vitacost View on Vitacost View on Kroger.com Why We Like It Since vegans and those with certain GI conditions are at higher risk of B12 deficiency, we like that Vitacost Liquid Vitamin 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. Vegans don't have to worry because this product is free from animal products. One of the great things about a liquid supplement like this one is you have a lot of flexibility with the dosage. One serving (16 drops) 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 may have a medicinal flavor that might not be everyone’s favorite. Product Details: Serving Size: 16 dropsB12 per serving: 1,000 mcgOther ingredients: vegetable glycerin, water, citric acid, natural flavor, ginger, amla, capsicum, potassium sorbate, mixed tocopherols Should I Take a B12 Supplement? 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 Supplement Research Process 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. The Experts 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. The Different Forms of B12 Supplements Vitamin B12 supplements come in different forms: pills, gummies, meltables, sprays, and liquids. B12’s bioavailability (absorption) from supplements has actually been shown to be higher than that of food sources. 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. In these instances, a liquid, spray, or dissolvable form may be best. 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. Ingredients: What to Pay Attention to 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. How Much B12 Should I Take? For adults age 19 and older, the recommended dietary allowance (RDA) for B12 is 2.4 micrograms. If you’re pregnant or breastfeeding, the RDA is 2.6 and 2.8 micrograms respectively. Many B12 supplements contain 1 milligram/1,000 micrograms. That’s over 41,000% of the RDA; however, it’s considered a safe dose since the potential for B12 toxicity is low, says Saucedo. Many vitamins and minerals have an established tolerable upper limit (UL) that designates how much is too much. B12 is unique in that there is no UL. Experts have determined there is a low risk of toxicity (mainly because you excrete the excess in your urine), so high doses of B12 are not considered to be too risky. That being said, Saucedo points out that the energy-boosting effects of B12 are only realized when you correct a deficiency. Taking megadoses of B12 when you’re not deficient probably won’t lead to a big energy boost. Your Questions, Answered 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. Who We Are 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. The 10 Best Vegan Protein Powders, Reviewed and Tested Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 5 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institutes of Health. Vitamin B12. Bensky MJ, Ayalon-Dangur I, Ayalon-Dangur R, et al. Comparison of sublingual vs. intramuscular administration of vitamin B12 for the treatment of patients with vitamin B12 deficiency. Drug Deliv Transl Res. 2019;9(3):625-630. doi:10.1007/s13346-018-00613-y Paul C, Brady DM. Comparative bioavailability and utilization of particular forms of b12 supplements with potential to mitigate b12-related genetic polymorphisms. Integr Med (Encinitas). 2017;16(1):42-49. Centers for Disease Control and Prevention. Get the Facts: Added Sugars. Brasky TM, White E, Chen CL. Long-Term, Supplemental, One-Carbon Metabolism-Related Vitamin B Use in Relation to Lung Cancer Risk in the Vitamins and Lifestyle (VITAL) Cohort. J Clin Oncol. 2017 Oct 20;35(30):3440-3448. doi:10.1200/JCO.2017.72.7735