Vitamin B12 is vital for good health, but the body cannot make it on its own. In the best case, a balanced diet would provide everything you need, though that is not always easy to achieve.
If you think you may be low in B12, a supplement may be worth considering. These products come in a range of forms and strengths to fit different needs. A top pick is New Chapter Fermented Vitamin B Complex, an organic formula made for quick absorption.
Who may benefit from a B12 supplement?
Anyone showing signs of a B12 deficiency should think about adding a supplement. Possible symptoms include depression, irritability, yellowing skin, mouth sores, a pins-and-needles feeling in the hands or feet, blurred vision, dizziness, muscle weakness and more.
Beyond people already dealing with a deficiency, certain groups are more likely to need B12 and may want to use it preventively.
- Vegans: Most dietary B12 comes from animal products, so vegans face a higher risk of deficiency.
- People with digestive issues: Those with Crohn’s disease, pernicious anemia and celiac disease may have difficulty absorbing enough B12 from food.
- Adults over 50: As people age, hydrochloric acid levels often decline, making it harder for the body to break down and absorb B12 from food.
Benefits of B12 supplementation
B12 supplements may offer a wide range of benefits, including the following:
- Supports bone health and may help lower the risk of osteoporosis.
- May lower the risk of macular degeneration.
- Plays a role in preventing certain serious birth defects.
- Helps the body make red blood cells.
- May support mood and boost energy.
- May reduce the risk of heart disease.
- Supports the health of skin, nails and hair.
What to consider before buying B12
Types of B12
There are four common forms of B12 used in supplements.
- Methylcobalamin is a naturally occurring form and the most active in the body, so it is often found in higher-quality supplements.
- Cyanocobalamin is a synthetic, more stable and budget-friendly form. Research is mixed on whether it is absorbed more easily or less easily than methylcobalamin.
- Adenosylcobalamin is less stable than the other forms but can be derived from algae, which makes it suitable for vegans.
Supplement forms
Oral B12 products are available as tablets, chews, lozenges and sprays. Some experts advise against tablets because they take longer to break down and enter the bloodstream. Still, studies have not clearly shown that one regular oral form is significantly better than the others, so the choice often comes down to personal preference.
If you would rather avoid oral supplements, there are also transdermal creams and patches, plus nasal sprays and gels. These options have been shown to work as well as oral supplements. The best choice is the form you are most likely to use consistently.
How much B12 supplements cost
Price depends on the type and format. Most high-quality gummies, tablets and sublingual melts cost between $10 and $20. Creams, patches and liquid drops usually run a bit higher, typically from $20 to $30.
B12 supplement FAQ
Does everyone need a B12 supplement?
A. People who eat a balanced diet and have no trouble absorbing B12 from food generally do not need supplements. Those with a deficiency, or people in higher-risk groups, should speak with a doctor to find out whether B12 is recommended.
Are there side effects?
A. Oral and topical B12 supplements are generally safe for most people and rarely cause side effects when taken as directed. However, people receiving high-dose injections may experience headaches, nausea, vomiting, diarrhea, weakness, fatigue and tingling in the hands and feet.
Can B12 interact with medications?
A. Some medications can affect the body’s ability to absorb B12, including Prilosec and Prevacid. Check with your doctor before starting any new supplement to make sure it is safe to take with your medications.
Which B12 supplement is the best buy?
Top B12 supplement
What you need to know: This kosher-certified, vegetarian-friendly supplement combines methylcobalamin and cyanocobalamin to help maximize absorption.
What you’ll love: It includes herbs that may support absorption and help raise energy.
What you should consider: The dosage is not especially high.
Best value B12 supplement
What you need to know: These high-potency lozenges come in a cherry flavor and can be chewed or dissolved.
What you’ll love: They are gluten-free and suitable for vegans.
What you should consider: The dose may be too strong for people who are not deficient.
Another option to consider
What you need to know: This B12 spray is easy to absorb and includes a blend of superfoods, making it a good choice for people who do not like swallowing pills.
What you’ll love: It contains no synthetic ingredients or genetically modified organisms.
What you should consider: It can go stale if it is not stored correctly.
Prices listed reflect the time and date of publication and may change.
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