Why do we need vitamin B12?
Vitamin B12 is a water-soluble vitamin that is important for proper red blood cell formation, for nerve function and DNA synthesis. A deficiency may lead to anaemia, neurological problems, low mood and depression, as well as confusion.
Best Vitamin B12 supplements at a glance
Capsules
- Best vitamin B12 capsule for vegans: Viridian High Potency B12 capsules, £8.04
- Runner-up vitamin B12 capsule for vegans: Wild Nutrition Food Grown Vitamin B12 Plus, £16.62
- Best tasteless vitamin B12 capsule: Zooki Vitamin B12 capsules, £24.99
Tablets
- Best value vitamin B12: Vitabright Dual Active B12 1000mcg, £7.59
- Best budget vitamin B12: Holland & Barrett Slow-Release Vitamin B12 1000mcg, £10.38
Liquids
- Best overall vitamin B12: Viridian – Liquid B12, £12.49
- Best vitamin B12 for on the move: Zooki – Vitamin B12 Strawberry, £24.99
- Runner-up vitamin B12 for on the move: California Gold Nutrition – Liposomal Vitamin B12 with Phosphatydlcholine, £42.29
Oral Sprays
- Best vitamin B12 for digestive issues: BetterYou Boost 1200mcg B12 Daily Oral Spray, £8.07
Gummies
- Best chewable vitamin B12: Novomins Vitamin B12 Gummies (BB complex with 1000mcg vitamin B12), £14.39
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Best Vitamin B12 supplements 2024
Vitamin B12 capsules
Viridian High Potency B12 Capsules
Available from Healf (£8.04)
More like this
Best vitamin B12 capsule for vegans
Price per day: 22p
Star rating: 4.5/5
With active forms of vitamin B12 in a base of spirulina, alfalfa and bilberry, our testers found these small capsules easy to swallow with no taste or smell. Well suited to those following a plant-based diet, this product contains only active ingredients with no fillers, binders or preservatives.
Available from:
Wild Nutrition Food Grown Vitamin B12 Plus
Available from Amazon (£16.62), Content Beauty (£17.50), Naturisimo (£17.50)
Runner-up vitamin B12 capsule for vegans
Price per day: 58p
Star rating: 4.5/5
This naturally derived food grown vitamin B12 is combined with beetroot powder to enhance its effects. This company prides itself on the use of ingredients from ethical sources.
Available from:
Zooki Vitamin B12 Capsules 2500mcg
Available from Zooki (£24.99), Bodykind (£24.99)
Best tasteless vitamin B12 capsule
Price per day: 83p
Star rating: 4/5
These easy to swallow capsules had no after-taste, supplied vitamin B12 as methylcobalamin, and in a liposomal form that the manufacturer claims enhance absorption.
Available from:
Vitamin B12 tablets
Vitabright Dual Active B12 1000mcg
Available from Amazon (£7.59), Vitabright (£7.99)
Best value vitamin B12
Price per day: 22p
Star rating: 4/5
Combining the two natural and active forms of vitamin B12, these small tablets are easy to swallow and free from added colours, flavours and preservatives. With a 100% money back guarantee, you can try the product to ensure you see the benefits.
Available from:
Holland & Barrett Slow-Release Vitamin B12 1000mcg
Available from Holland & Barrett (£10.38)
Best budget vitamin B12
Price per day: 13p
Star rating: 3.5/5
One of the most cost effective of the products we sampled. This product provides time-released vitamin B12, as cyanocobalamin. The tablets are small and easy to swallow.
Available from:
Vitamin B12 liquids
Viridian Liquid B12 50ml
Available from Healf (£12.49), Bodykind (£18.10)
Best overall vitamin B12
Price per day: 36p
Star rating: 4.5/5
The natural orange flavour makes this product pleasant to take either directly under the tongue or in a cold drink. The vegan formulation includes two active forms of vitamin B12 in a glycerine base to ease absorption. Our testers rated this ethical brand highly and liked the 100% money back guarantee that allows you to try the product, and others in the range.
Available from:
Zooki B12 Strawberry (sachets)
Available from Zooki (£24.99), Victoria Health (£24.99)
Best vitamin B12 for on the move
Price per day: 83p
Star rating: 3.5/5
Supplied in a portable sachet, the contents of which can be consumed in a multitude of ways, making this a convenient alternative to tablets or capsules. Our testers were divided on the taste with some preferring to add to a drink or food, rather than taking directly.
Available from:
California Gold Nutrition Liposomal Vitamin B12 (sachets)
Available from iHerb (£42.29)
Runner-up vitamin B12 liquid
Price per day: £1.41
Star rating: 3.5/5
Encapsulated to improve absorption, vitamin B12 is combined with phosphatydlcholine, and may help support cognitive function and memory. The product can be taken direct from the sachet or added to a drink. Our testers found the product awkward to dispense directly and were divided on the sweet cherry flavour.
Available from:
Vitamin B12 oral sprays
BetterYou Boost 1200mcg B12 Daily Oral Spray
Available from Amazon (£8.07), BetterYou (£12.45), Victoria Health (£12.45)
Best vitamin B12 for digestive issues
Price per day: 26p
Star rating: 4.5/5
Designed to bypass the digestive system, just four sprays into the inner cheek delivers 1200mcg of vitamin B12 to the bloodstream. Our testers loved the taste and flavour of the product, and found the four recommended sprays conveniently supported dividing the dose through the day.
Available from:
Vitamin B12 gummies
Novomins Nutrition – Vitamin B12 Gummies
Available from Novomins (£14.39), Amazon (£16.19)
Best chewable vitamin B12
Price per day: 60p
Star rating: 3.5/5
Vitamin B12, as cyanocobalamin, is combined with other vitamins from the B group to support energy levels. Our tester commented on the strong fruity smell, but found the flavour acceptable. The product is both vegan and gluten-free.
Available from:
How much vitamin B12 do I need?
The NHS website advises that adults (aged 19-64 years) need about 1.5mcg per day. If you eat plenty of meat, fish and dairy foods its likely you’ll get plenty from your diet. However, certain groups of people may need to consider a supplement.
Most supplements provide significantly more than the daily amount suggested by the NHS – this is because vitamin B12 is water-soluble and, as such, poorly absorbed by the body. Some studies estimate that absorption may be as low as 1.3% from a 1000mcg dose, which is why you are likely to see supplements offering high doses.
What should I look for on the label?
Vitamin B12 comes in several forms:
- Cyanocobalamin
- Adenosylcobalamin
- Methylcobalamin
The natural forms of B12, that are identical to the forms found in our bodies and food, are adenosylcobalamin and methylcobalamin, and these are the active forms. While cyanocobalamin is a synthetic form and used in food fortification and some supplements.
Although studies suggest all three forms are well absorbed, better retention appears to be achieved with the natural forms of vitamin B12. This means if you are addressing a B12 deficiency, check product labels for vitamin B12 in the form of methylcobalamin or adenosylcobalamin.
On product labels you will see the dose presented as a percentage of the nutrient reference value (NRV). The NRV is a guidance level set by the European Union and is used for the purposes of food (and supplement) labelling – the figure set for vitamin B12 is 2.5mcg.
How to use vitamin B12 supplements safely
Unless you follow a restricted diet or are vegan it is likely that you’ll be eating vitamin B12-rich foods, but the issue may be how well you absorb and utilise it. This is where supplementation may help.
Vitamin B12 is generally well tolerated and safe for most people, however, as with any supplement regime, if you have concerns or questions regarding the dose you should take, check with your GP first.
Who might benefit from using a vitamin B12 supplement?
Those unable to enjoy a varied and balanced diet or have a compromised digestive system – for example, if you have a diagnosed medical condition such as coeliac disease, Crohn’s disease or you are elderly.
Strict vegans who do not include two to three servings of fortified foods in their daily diet – for those following a largely plant-based diet, foods that are fortified with vitamin B12, such as nutritional yeast, plant milks, spreads and breakfast cereals, make valuable additions to your diet.
If you are pregnant and are concerned that you may be at risk of low levels, refer to your GP, because low levels may increase your baby’s risk of a neural defect.
Those on certain prescribed medications, such as the long-term use of antacids and metformin, may be at risk of lower levels of B12 and should seek advice from their GP.
Who shouldn’t take vitamin B12 supplements?
Those with a sensitivity or allergy to vitamin B12, cobalt or any other ingredients. If you are taking certain prescribed medication or chemotherapy, check with your GP or pharmacist to ensure this supplement is appropriate for you.
Is it possible to take too much vitamin B12?
Vitamin B12 is generally considered safe and the body will excrete excess amounts through the urine. However, only very small amounts are needed and, although there’s limited evidence to suggest what effects high doses may have, you should avoid taking too much as this may be harmful. However, taking 2mg (2000mcg) or less each day is unlikely to do any harm.
What we looked for in Vitamin B12 supplements
All supplements were tested over a similar time period, with notes made according to the testing criteria. We included products from a range of manufacturers offering a variety of formats including tablets, capsules, gummies and sprays, and with a range of price points to accommodate a variety of budgets.
- Taste and texture Is the flavour pleasant? Is the texture palatable?
- Form of vitamin B12 Is vitamin B12 provided in a form that is likely to be effective? Is vitamin B12 combined with other nutrients that may support its function?
- Nutrient profile How much vitamin B12 per daily dose?
- Additives Does the product contain additives such as bulking agents, preservatives, artificial sweeteners or colourings?
- Dietary requirements Does the product meet your dietary needs – for example, is it vegetarian, vegan or gluten-free?
- Value for money How does it compare to others on a cost per daily dose basis?
How to choose a vitamin B12 supplement
- Source wisely – buy from a reputable company
- Check the product delivers an effective dose (you can check recommended daily intake – also known as NRV – together with the safe upper level guidance for most nutrients here
- Check the product carries a batch number and expiry date
- Choose a formulation suitable for your age and gender
- Take only as directed on the label
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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Always keep supplements out of the reach of children.
Unless otherwise stated we tested products available in the UK market and suitable for adults.
Check the product label and ingredients before purchase to ensure it is appropriate for your individual circumstances.