9 Best Vitamin B12 Supplements to Help Boost a Low Intake, According to Experts

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.

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.

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.

• 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.

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.

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.

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.