How to choose vitamine B12 supplements ?

And where to find them ?

by Jasmin

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I only recommend products I have already used myself or will be using. Please note this article contains affiliate links from which I earn a commission when you buy through the links, and as an amazon associate I earn from qualifying purchases, at no additional cost to you. Good reading.

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If you are on a vegan or vegetarian diet, vitamin B12 supplements are undoubtedly a must. I have interviewed my dear friend Dr Ilham AZGHARI and wrote a detailed article apropos vitamin B₁₂. Everything you need to know about it: what is it, its natural source, its function and why is it essential, do animals make it or not, how it’s produced, etc. It’s a quick read with illustrations, I strongly recommend you look into it.

How to choose a vitamin B12 supplements ? What is the difference between methylcobalamin and cyanocobalamin ? Which one is absorbed better ? Are all forms of vitamin B12 absorbed the same way by the body ? Are they all effective ? How many type of B12 supplements are there and how are they different from each other ? How about the dosage ? These are the few of the many questions I found my self asking when I was about to buy my first vitamin B12 supplements 5 years ago. I was confused and overwhelmed by all these informations ! Which one to pick ?

1. What is vitamin B12 ?
2. What is the recommended daily allowance ?
3. When to start B12 supplementation ?
4. Absorption, storage and excess elimination
5. How many times should you take vitamin B12 ?
6. Methylcobalamin and cyanocobalamin ?
7. Vegan vitamin B12 supplements (as liquid drops, spray, sublingual, ingestible tablets)

1- What is vitamin b12 ?

Vitamin B12 is a water soluble vitamin and one of the eight vitamin B group. Although it is a crucial and irreplaceable vitamin – since it is involved in the synthesis of essential elements such DNA, blood cells production and nervous system development- our human body cannot make it (and neither can animals by the way) so supplementation is a must. Vitamin B12 is exclusively synthesised by microorganism found in not sanitized soil and water: bacteria, from which the vitamin B12 are produced into supplements.

2- What is the recommended daily allowances ?

Recommended doses range from 2 to 6 μg (micrograms) per day depending on health authorities and age.

3- When to start B12 supplementation ?

As soon as you adapt a vegan or a vegetarian diet. It is not easy to detect vitamin B12 deficiency because the symptoms are not specific for the reason that vitamin B12 is involved in more than one function. Although the body does stock well on vitamin B12 and it does last up to 5 years, do not count on it as a main source. Since vitamin B12 is crucial and irreplaceable in the synthesis of various essential elements such DNA, blood cells production and nervous system development [“all things we can live without” to ironically quote Deadpool], a slight shortage may be harmful. Do not risk it, supplement.

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4- Absorption, storage and excess elimination

Unlike the rest of the vitamin B group, B12 absorption is a unique process . It requires first to be attached to a protein , then detached from it at the stomach by its acid, to be reattached to another protein secreted by the stomach in order to be transported to the intestins to be finally absorbed by part of the gut called the distal ileum (which is the final section of the small intestine). Moreover, vitamin B12 is absorbed directly at the mouth (under the tongue) into the bloodstream when in contact with a protein in the saliva.

Vitamin B12 is the only water soluble vitamin that can be stored in the body. It’s stored in a great amount mostly in the liver, brain and pancreas. It takes between 3 to 5 years for this storage to be exhausted.

After using the daily allowance and storing the necessary amount, any excess of vitamin B12 is excreted throughout the urine. So B12 over supplementation is almost impossible. Nevertheless, it is advise to avoid excessive doses of B12 (such as 5000 mcg daily !) and favour 100 ug to 500 ug daily or 1000 to 2500 ug weekly.

5- How many times should you take vitamin B12 ?

It depends on the B12 supplements dosage which can vary from 500 µg to 25 000 µg. Here’s a general rule to follow to ensure a sufficient intake of vitamin B12 for adults (whom do not suffer from B12 deficiency nor health issues causing mal absorption, in that case please seek medical help) ; if the B12 supplements contains (µg is microgram) :

– 100 to 500 µg : supplement once daily.

– 1000 µg : supplement 2 to 3 times a week.

– 2000 µg : once to twice week.

– 5000 µg or above : once a month.

6- Methylcobalamin or cyanocobalamin ?

Vitamin B12 is sold without prescription in three different preparations: cyanocobalamin, hydroxycobalamin, and methylcobalamin.

• Hydroxycobalamin is the most suitable form for vitamin B12 injections (aka shots). Doctors advise not to use B12 injections more than once a month. The B12 injections are mostly used in B12 deficiency cases or fault of absorption due to health issues.

• Cyanocobalamin is an inactive form of B12, which requires an enzymes in our cells to be transformed into the active forms methycobalamin. Moreover, 10% – 15% of the population are deficient in that enzyme, therefore it is not suitable for everyone. B12 cyanocobalamin is the most available and affordable B12 supplements. However, there’s a debate between doctors about a long side effect: cyanocobalamin releases a tiny amount of a toxic molecule called cyanide, as it is metabolized.

• Methylcobalamin is the active form of vitamin B12 therefore it is ready for cells to use. That’s the form I favor and have been using so far.

7- Vegan vitamin B12 supplements

So how to pick a vitamin B12 supplements ?

1. First of all, check if it’s suitable for vegan or not? It’s usually mentioned on the packaging. If not read the ingredients.
2. Secondly, is it a methylcobalamin form or cyanocobalamin form ? As I mentioned above, I favor the methylcobalamin form.
3. Thirdly, think for how long it’s going to last. Check the µg (or mcg) dosage and how many servings (how many tablets or l.oz or ml when choosing liquid form)
4. Lastly, check the expiration date and price.

Example 1: if you picked a B12 supplements of 1000 µg containing 60 tablets: you will use it 3 times a week, since there’s 4 weeks/ month you will need 12 tablets a month (3 x 4 weeks), to figure out how many 1 pack of 60 supplements will last: divide 60 by 12 which is 5. Therefore 1 pack of vitamin B12 supplements 1000 µg with 60 servings will last for 5 months.

Example 2: if you picked a B12 supplements of 500 µg containing 100 servings: you will use almost twice as much as example 1 to meet your allowance: if you take it 5 times a week you will need 20 tablets a month, therefore 100 ÷ 20 = 5. this supplement pack will last for bout 5 months the same as example 1.

Example 3: if you picked a B12 supplements of 5000 µg containing 60 servings: you will take it once a week, so 4 servings a month, 60 ÷ 4 = 15. Therefore this pack will last 15 months.

If you choose wisely, you may end up buying your vitamin B12 supplements once a year.

Vegan vitamin B12 supplements are available as:

P.S.: They’re all equally effective at providing your vitamin B12 allowance (if you have absorption issues or deficiency, please follow your doctor instructions).

1. liquid: place 1 serving drop under the tongue and let absorb for 15 seconds before swallowing. 1 to 3 times a week depending on the dosage

All the liquid methyl-B12 are out of stock or unavailable on amazon for some mysterious reason. As soon as my favourite products are available on amazon again, I’ll post the links.

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4. Spray: spray it in your mouth up to 2 times a day or depending on the dosage.

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2. Sublingual: to place under the tongue and let dissolve. 1 to 3 times a week depending on the dosage.

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Voilà, this was my brief guide on how and which vitamin B12 to choose. Hope this helped. Thank you for reading.

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