Vitamin B12 is a crucial nutrient that plays a vital role in our overall health and well-being. It is responsible for brain and nerve function, red blood cell formation, and DNA synthesis. While the body can store Vitamin B12 in the liver, we must continually obtain it from food or a supplement to ensure that our stores don’t run out. Vitamin B12 is naturally found in various animal protein sources such as salmon, meat, cheese, and eggs. However, many people may struggle to meet their daily recommended intake of B12, especially vegetarians, vegans, older adults, and individuals with gastrointestinal surgery or illness.
Fortunately, B12 supplements can help prevent or treat a B12 deficiency. Moreover, because B12 is a water-soluble vitamin, the risk of toxicity is low. As such, when considering a B12 supplement, individuals should search for a form that is easiest for them to take, whether that’s a capsule, gummy, or part of a multivitamin.
In this article, we will provide an overview of the best B12 supplements on the market and what to look for when choosing a quality supplement.
1. Nature Made B12 Softgels
Nature Made’s B12 Softgels are a high-quality, affordable supplement that is easy to find. Registered Dietitian Gladys Saucedo recommends them because they are third-party tested and verified by USP, an organization that verifies supplement labels’ accuracy. These softgels contain 1,000 micrograms (mcg) of B12 per serving, which is a standard B12 supplement dose. Although the dose is over 41,000% of the Daily Value (DV) for B12, Saucedo notes that only a small amount of the B12 we consume is absorbed by the body given B12 absorption requires enough intrinsic factor (IF) in the stomach. The only downside to this supplement is that it contains gelatin and is not suitable for vegans.
2. Nature’s Bounty Quick Dissolve Vitamin B12
Nature’s Bounty’s Quick Dissolve Vitamin B12 supplement is an excellent option for those who prefer not to swallow pills. The third-party tested supplement contains 2,500 mcg of B12 per serving, making it higher than many other B12 supplements. It is also a sublingual supplement, meaning that it dissolves under the tongue and is absorbed directly into the bloodstream, bypassing the digestive tract. Because this supplement contains more B12 than most others, users should note that they may need to take it over time to increase B12 levels. However, Saucedo notes that it has been shown to be as effective as intramuscular B12 injections for absorption.
3. Kirkland Signature Daily Multi
For those who prefer to take a multivitamin that includes B12, the Kirkland Signature Daily Multi is an excellent option. It contains 6 mcg of B12, which is 250% of the daily value. The supplement is third-party tested and verified by USP. However, it should be noted that this multi contains 18 mg of iron, which may be higher than some people need. All men and women over 51 years of age only have an RDA of 8 mg of iron per day. Vegetarians may be at a higher risk of B12 deficiency, but they can get this nutrient from eggs, dairy products, and fortified plant foods.
4. Thorne Vitamin B12
Thorne’s B12 supplement is a great option for vegans as it doesn’t contain animal products. The supplement uses the natural form of B12, methylcobalamin, which has a higher bioavailability than the synthetic form (cyanocobalamin) and is more readily absorbed by the body. Thorne is known for its reputable supplement formulations and strong in-house ingredient testing. Each serving contains 1,000 mcg of B12, which is a standard B12 supplement dose. However, users should note that the capsule form may not be the best option for those with absorption issues in the digestive tract for B12.
5. Garden of Life mykind Organic Whole Food B-12 for Metabolism and Energy, Raspberry
Garden of Life’s B12 spray is a certified vegan, kosher, organic, gluten-free, and third-party tested supplement. The supplement is made from whole food sources and is a great option for individuals looking for a supplement with clean ingredients. Each serving contains 500 mcg of B12, making it a lower dose than the other supplements on this list. However, the supplement is easy to use, and users can spray it directly into their mouth. It must be refrigerated after opening and should be used within 90 days.
In conclusion, Vitamin B12 is essential for our overall health and well-being. While it’s crucial to obtain this nutrient from a balanced diet, supplements can be a helpful addition, especially for individuals with a higher risk of B12 deficiency. When choosing a B12 supplement, individuals should consider the form, dose, and ingredients. By doing so, individuals can find the best B12 supplement that fits their needs and preferences.
