The 11 Best B12 Supplements, According to Dietitians (2024)

HUM, Ritual, and Klean Athlete top our list of best vitamin B12 supplements. Learn what other brands our dietitians recommend.

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• Best subscription-based: Care/of Vitamin B12 | Review
• Best multivitamin with vitamin B12: Ritual Essential for Women 18+| Review
• Best vegan: HUM B12 Turbo | Review
• Best liquid: Pure Encapsulations B12 Liquid | Review
• Best gummy: OLLY Daily Energy Gummy | Review
• Best whole-food B12: Garden of Life Vitamin Code Raw B12 | Review
• Best lozenge: NOW Foods Methyl B-12 | Review
• Best spray: Garden of Life mykind Organic Whole Food B-12 Spray | Review
• Best budget-friendly: Nature Made B12 | Review
• Best allergen-free: Pure Encapsulations Methylcobalamin | Review
• Best B-complex: Klean Athlete Klean B-Complex | Review

Vitamin B12 is an essential dietary nutrient necessary for energy production and proper functioning of your nervous system, among other important roles.

It’s abundant in animal-based foods, including beef, salmon, and dairy products. Some other foods may be fortified with it.

Still, vitamin B12 deficiencies are fairly common, particularly among older adults, people who follow a vegan diet, and those who take certain medications.

Serious deficiencies require medical injections. However, taking B12 supplements can help with minor deficiencies and help ensure adequate intake.

Here we review the best B12 supplements on the market and discuss the importance of this nutrient, for everything from blood and nerve health to your DNA creation.

Best subscription-based

Care/of Vitamin B12

• Price range: $$
• Form: capsule
• Vitamin B12 type: methylcobalamin, adenosylcobalamin, and hydroxocobalamin
• Dose: 250 mcg
• % of the Daily Value (DV): 10,417%

While supplements from subscription-based services like Care/of are similar to other over-the-counter options, some people might prefer the added convenience of having their supplements delivered each month.

Care/of’s vitamin B12 is vegan-friendly, non-GMO, and gluten-free.

Additionally, according to the company, all Care/of products are third-party tested for purity, heavy metals, and contaminants.

Learn more in our comprehensive review of Care/of.

Best multivitamin with vitamin B12

Ritual Essential for Women 18+

• Price range: $$$
• Form: capsule
• Vitamin B12 type: methylcobalamin
• Dose: 8 mcg
• % of the DV: 333%

Ritual Essential for Women 18+ is a great option if you are simply looking for a multivitamin to help you hit your vitamin B12 target each day.

In addition to B12, the multivitamin contains several other nutrients that women may not get enough of in their diets, such as vitamin D, iron, and omega-3 DHA.

See what our experts and testers had to say about Ritual in our comprehensive review.

Best vegan

HUM Nutrition B12 Turbo

• Price range: $$
• Form: tablet
• Vitamin B12 type: methylcobalamin
• Dose: 1,000 mcg
• % of the DV: 41,667%

HUM Nutrition B12 Turbo is formulated specifically with vegan diets in mind.

In addition to vitamin B12, the supplement provides a small amount of calcium, another nutrient that can be difficult to consume in adequate amounts on a plant-based diet. However, as it only provides 3% of the DV, the supplement shouldn’t be the sole source of calcium in your diet.

HUM Nutrition B12 Turbo is third-party tested, non-GMO, and free from gluten and artificial sweeteners and preservatives.

If you purchase it as part of a subscription, you’ll also have access to a registered dietitian who can provide personalized advice.

Learn more about HUM Nutrition in our expert review.

Best liquid

Pure Encapsulations B12 Liquid

• Price range: $$
• Form: liquid
• Vitamin B12 type: methylcobalamin
• Dose: 1,000 mcg
• % of the DV: 41,667%

If you do not enjoy taking pills, a liquid vitamin can be a better option.

Pure Encapsulations B12 Liquid is vegetarian-friendly and free from major allergens, artificial flavors and sweeteners, and hydrogenated oils.

Unflavored and lightly sweetened with stevia, you can consume it as is or mix it into any food or beverage. The company suggests taking it with a meal.

Pure Encapsulations supplements are third-party tested and produced in NSF-registered facilities.

Best gummy

OLLY Daily Energy Gummy

• Price range: $$
• Form: gummy
• Vitamin B12 type: cyanocobalamin
• Dose: 300 mcg
• % of the DV: 12,500%

OLLY Daily Energy Gummy is a highly rated B12 supplement that also contains goji berry extract and coenzyme Q10 (CoQ10).

According to reviews from 2019 and 2022, both goji berry extract and CoQ10 are thought to help prevent fatigue, though more research is needed.

Unlike most other supplements on our list, this product contains cyanocobalamin, a synthetic form of vitamin B12 that is commonly used to treat vitamin B12 deficiencies.

OLLY Daily Energy Gummy is third-party certified by NSF and certified gluten-free. The gummies come in a Tropical Passion flavor and are sweetened with glucose syrup, beet sugar, and orange juice.

Best whole-foods supplement

Garden of Life Vitamin Code Raw B-12

• Price range: $$
• Form: capsule
• Vitamin B12 type: methylcobalamin
• Dose: 1,000 mcg
• % of the DV: 41,667%

Garden of Life is a trusted brand that stands out for offering supplements made from whole-food ingredients.

In particular, its Garden of Life Vitamin Code Raw B12 is a great option for people who prefer natural ingredients. It contains vitamin B12 derived from cultures of Saccharomyces cerevisiae, a yeast that is naturally occurring in some foods and is also known as brewer’s or baker’s yeast.

In addition to vitamin B12, this product contains a probiotic and enzyme blend and a fruit and vegetable blend.

While the blends are made up of whole-food ingredients, they are proprietary, which means that the brand does not disclose the amount of each ingredient. If you’re unsure about any of the ingredients or sensitive to any of them, this may not be the best product for you.

Additionally, because probiotics are not appropriate for everyone, it’s important to talk with a healthcare professional before taking this supplement.

Vitamin Code Raw B12 is certified vegan and gluten-free. It’s also third-party tested for purity and potency, though the name of the testing organization is not disclosed.

Best lozenge

NOW Foods Methyl B-12

• Price range: $
• Form: lozenge
• Vitamin B12 type: methylcobalamin
• Dose: 1,000 mcg
• % of the DV: 41,667%

Lozenges such as NOW Foods Methyl B-12 are another alternative to capsules. You place them under your tongue and allow them to melt.

These lozenges are vegan-friendly and manufactured in facilities certified by UL Solutions, a third-party organization that confirms safe manufacturing practices. According to NOW Foods, all the brand’s supplements are also third-party tested for purity and potency.

NOW Foods Methyl B-12 lozenges are unflavored, though they are sweetened with fructose and sorbitol, a type of sugar alcohol. As a result, this supplement may not be suitable for people who dislike or are sensitive to sugar alcohols.

Best spray

Garden of Life mykind Organic Whole Food B12 Spray

• Price range: $
• Form: spray
• Vitamin B12 type: methylcobalamin
• Dose: 500 mcg
• % of the DV: 20,833%

Garden of Life Whole Food B12 Spray is another excellent B12 supplement option that’s easy to take, third-party tested, and highly rated online.

The spray comes in a Raspberry flavor that is sweetened with apple juice and stevia extract.

Additionally, like the other Garden of Life supplement on our list, the spray contains natural ingredients, including vitamin B12 sourced from Saccharomyces cerevisiae cultures.

This product also contains a certified organic food proprietary blend. While the ingredients are fruits and vegetables, the amount of each ingredient is not listed, so if you’re sensitive to any, it’s best to avoid this product.

All Garden of Life products are manufactured in CGMP-compliant facilities and third-party tested, though the name of the testing organization is not disclosed.

Best budget-friendly

Nature Made B12 Softgels

• Price range: $
• Form: softgel
• Vitamin B12 type: cyanocobalamin
• Dose: 1,000 mcg
• % of the DV: 41,667%

Nature Made B12 Softgels are one of the most affordable options on our list. They’re also USP-verified for quality and purity.

These softgels are gluten-free and provide 10% of the DV for calcium. As the ingredients include gelatin and beeswax, the supplement isn’t suitable for people following vegan or vegetarian diets.

The company also offers an even more affordable B12 supplement, though that supplement is not USP-verified.

Best allergen-free

Pure Encapsulations Methylcobalamin

• Price range: $
• Form: capsule
• Vitamin B12 type: methylcobalamin
• Dose: 1,000 mcg
• % of the DV: 41,667%

Pure Encapsulations Methycobalamin is hypoallergenic and certified gluten-free, which means it’s a good option for people with allergies or gluten-related disorders.

It also offers a convenient one-a-day formulation, though, according to the label, you can take up to 3 capsules per day if a healthcare professional recommends a higher dose.

Pure Encapsulations products are third-party tested for purity and potency.

Best B complex

Klean Athlete Klean B Complex

• Price range: $$
• Form: capsule
• Vitamin B12 type: adenosylcobalamin and hydroxycobalamin
• Dose: 800 mcg
• % of the DV: 33,333%

This product from Klean Athlete provides 800 mcg of vitamin B12 in each capsule, along with an assortment of other essential B vitamins like niacin, folate, and biotin.

Opting for a B complex supplement rather than standalone vitamin B12 supplement might be a better option for people with increased nutrient needs or those at an increased risk of B vitamin deficiency.

In addition to being vegan-friendly and gluten-free, this supplement is also NSF Certified for Sport, meaning that it has been tested to ensure that it’s free of banned substances for athletes.

• Supplement form: We included a variety of supplement forms, such as capsules, gummies, liquids, and sprays.
• Dose: To accommodate a wide range of needs, we included products that provide varying amounts of vitamin B12. Be sure to consult a healthcare professional to find out what dose is appropriate for you.
• Vetting: All the products on our list have been vetted to ensure they meet Healthline’s medical and business standards.

Vitamin B12 is a water-soluble vitamin that your body uses for various processes, including energy production, DNA synthesis, and the development and function of your central nervous system.

It is primarily found in animal-based foods, including beef, salmon, yogurt, and milk, though some plant-based foods, like nutritional yeast, are fortified with it.

Vitamin B12 supplements may contain a few different forms of the vitamin. Two of the most common are methylcobalamin — the natural, active form of B12 — and cyanocobalamin, a synthetic form.

Functions and benefits of vitamin B12

Vitamin B12 plays several important roles in your body, including:

• DNA synthesis
• energy production
• development and function of your central nervous system
• red blood cell formation
• myelination

Research suggests that vitamin B12 supplementation might also help lower levels of hom*ocysteine, an amino acid that may be linked to an increased risk of heart disease.

Though more studies are needed, vitamin B12 supplementation might improve brain function in older adults with cognitive impairment as well.

Types and forms of B12

There are many different types of vitamin B12 available, including:

• cyanocobalamin
• methylcobalamin
• adenosylcobalamin
• hydroxycobalamin

While cyanocobalamin is the most common form found in supplements, there is no research to suggest that one specific form is more effective or readily absorbed.

Vitamin B12 supplements are available in a wide range of doses as well, including high dose supplements with 1,000–2,000 mcg per serving.

Research suggests that high dose oral supplements may be as effective as intramuscular injections at treating vitamin B12 deficiency. However, you should only use high dose supplements as directed by a healthcare professional.

In addition to capsules, vitamin B12 supplements are also available as liquid drops or a nasal spray.

Studies show that these forms have similar rates of absorption and are as effective as oral vitamin B12 supplementation. Therefore, it’s best to choose the form that works best for you based on your personal needs and preferences.

Vitamin B12 supplements can help treat or prevent a vitamin B12 deficiency, which can be serious and may lead to anemia, fatigue, heart palpitations, dementia, and more.

Not everyone needs to take a vitamin B12 supplement, as most individuals can meet their needs through diet alone.

However, healthcare professionals may recommend vitamin B12 supplements for certain populations, including:

• people following a vegan diet
• older adults
• people who have had gastrointestinal surgery
• people who have nutrient absorption issues
• people with dietary restrictions

People taking certain long-term medications, such as metformin and proton pump inhibitors, may also benefit from a supplement, as these medications can affect absorption of vitamin B12.

However, with severe vitamin B12 deficiency or absorption issues, healthcare professionals may recommend an intramuscular injection rather than an oral supplement.

As with any supplement, it’s important to talk with a healthcare professional to determine whether a vitamin B12 supplement is necessary for you.

The Recommended Dietary Allowance (RDA) for vitamin B12 varies by age. Additionally, people who are pregnant or breastfeeding have greater vitamin B12 needs.

The recommended amount of vitamin B12 for people who have been diagnosed with a B12 deficiency or have absorption difficulties may be higher than the RDA.

Additionally, there’s currently no established upper limit for vitamin B12 due to its low risk of toxicity. In fact, because the body doesn’t store excess vitamin B12, supplementation is generally considered safe, even at large doses.

Regardless, it’s best to consult a healthcare professional before starting supplementation, especially if you’re taking other medications.

If a healthcare professional has recommended that you take a vitamin B12 supplement, there are several factors to consider when shopping:

• Supplement form: Vitamin B12 supplements are available in several forms, including capsules, sprays, gummies, liquids, lozenges, and chewable tablets. Be sure to choose a form that you can tolerate taking on a daily basis.
• Vitamin B12 type: While it has been proposed that methylcobalamin, the active form of vitamin B12, is more readily absorbed than synthetic forms, research has not shown a significant difference.
• Cost: The price per serving can vary widely across products, so consider how the one you choose will fit into your budget.
• Quality: It’s also best to choose a product that has been third-party tested, as this ensures that it has been tested for heavy metals, contaminants, and accuracy of the label.
• Dose: Most vitamin B12 supplements contain rather high doses. Be sure to talk with a healthcare professional to determine the right dose for you.

Which form of vitamin B12 is best?

There are several forms of vitamin B12, including cyanocobalamin, which is the most common, as well as adenosylcobalamin, methylcobalamin, and hydroxycobalamin.

While methylcobalamin may be more readily absorbed than synthetic types, research has not shown a significant difference among the various vitamin B12 types.

Additionally, there is currently no evidence that one form of vitamin B12 supplement, such as capsule or liquid, is better absorbed than another.

What is the best B12 to take and how much?

Though vitamin B12 is available in several different forms, research suggests that they are similar in terms of absorption and effectiveness. Various types of supplements are also available depending on your preferences, including oral capsules, nasal sprays, and liquid drops.

In terms of dosage, most adults require 2.4 mcg of vitamin B12 per day. However, this amount may be slightly higher for certain groups, including people who are pregnant or breastfeeding.

Is it OK to take 1000 mcg of B12 a day?

Vitamin B12 is generally considered safe, even when taken in large doses. However, it’s best to check in with a healthcare professional before taking high dose vitamin B12 supplements, especially if you’re taking other medications or have any underlying health issues.

Which is better B12 or B12 complex?

Unlike vitamin B12 supplements, B complex supplements contain a blend of multiple B vitamins, including vitamin B12. These might be a better option for people with increased nutrient needs or those at a greater risk of deficiency, including individuals with medical conditions that affect absorption.

Vitamin B12 is an essential vitamin that’s found in several animal-based foods, including meats and many dairy products.

Certain populations, including older adults and people following a vegan diet, are at a higher risk of vitamin B12 deficiencies and may benefit from taking a vitamin B12 supplement.

When shopping for a B12 supplement, be sure to choose a product that’s appropriate for your dietary needs and preferences. It’s also helpful to select a product that is third-party tested for purity and potency.

Before starting any new supplement, be sure to consult a healthcare professional to help ensure that you’re choosing an appropriate product and dose.