Don’t B Missing Out: 11 Best B12 Supplements of 2022

Vitamin B12 (aka cobalamin) is a vitamin that plays an important role in red blood cell production, brain health, and DNA synthesis.

A lot of the time, B12 needs are easily met with food, but 6 percent of people under 60 can still have a deficiency. Luckily, you can supplement vitamin B12 by taking a multivitamin — or take it solo with a soft gel, capsule, dissolvable tablet, gummy, or even liquid spray.

If you need a B12 boost, here are the best vitamin B12 supplements, plus tips for choosing the right supp for you. We got you, B!

• Best B12 and multivitamin combo: Ritual Multivitamin Capsules
• Best subscription service: Persona Vitamin B12 Capsules
• Best for energy: Care/Of Vitamin B12 Capsules
• Best soft gel: Nature Made B12 Softgel
• Best budget pick: Natrol Vitamin B12 Fast Dissolve Tablets
• Best high dose: Amazon Elements Vitamin B12 Methylcobalamin Lozenge
• Best chewable: Jarrow Formulas Methyl B12 Chewable
• Best gummy: Vitafusion Vitamin B12 Gummy
• Best vegan gummy: Solimo Vitamin B12 Gummy
• Best capsule: Doctor’s Best Fully Active B12 Capsule
• Best vegan: MaryRuth’s Methyl B12 Organic Liquid Spray

Share on Pinterest

When choosing the best B12 supplements, we looked at a few criteria.

Vetted products

Supplements are not tested or regulated by the Food and Drug Administration (FDA) in the same way that drugs are, so it can be tough figuring out which brands to trust. But because quality is key to a good supplement, we put our products through a thorough medical and business vetting process. In that vetting process, we verify that the product uses evidence-supported ingredients and make sure the company doesn’t make any unacceptable health or disease claims.

We also make sure the company is either Current Good Manufacturing Practice (cGMP) certified and/or compliant, which means it follows specific quality standards set forth by the FDA. These standards include meeting specifications for identity, purity, strength, composition, and limits on contaminants and ensuring supplements are manufactured, packaged, and labeled in high quality, transparent facilities.

Some companies can pay for testing and certifications from third parties like NSF and USP. These certifications can verify that a product has been manufactured according to cGMPs and actually contains the ingredients (and potencies) listed on the label. We don’t require these kinds of certifications, but we’ll call it out if a company has it.

We also check to see whether the company has received FDA/FTC warning letters for failing to comply with these standards.

Meets many needs

Everyone needs B12, but not everyone has the same lifestyle. We included products with various B12 levels that work for different dosage needs, as well as vegans, vegetarians, and those with allergies.

Only the best reviews

We chose products that were as close to 5-star ratings as possible with thousands of reviews.

1. Best vitamin B12 and multivitamin combo

Ritual Multivitamin Capsules

• Price: $$$$
• Vitamin B12 form: methylcobalamin
• Supplement type: multivitamin capsule
• Dosage: 8 micrograms (mcg)
• Count: 30 capsules
• Quality and safety standards: cGMP certified, United States Pharmacopeia (USP) certified for women 18+ multivitamin

Why we chose it: Not only are these multivitamin supplements vegan, but they’re clinically backed to provide B12 and other nutrients that tend to be missing in our diet. Ritual offers a bunch of diff formulas:

• women’s multivitamin 18+, multivitamin 50+, prenatal vitamin, postnatal vitamin
• men’s multivitamin 18+, multivitamin 50+
• multivitamins for teens 13–17
• multivitamins for kids 4+

There are no fillers, artificial colors, or unneeded vitamins or minerals — sometimes, less is more!

Considerations: Since B12 is tagging along with many other vitamins and minerals, check with your doc that you’re A-OK to be taking a multivitamin at these dosages.

How to take it: Take 2 capsules daily to get in 8 micrograms of B12.

2. Best vitamin B12 subscription

Persona Vitamin B12 Capsules

• Price: $$ (for vitamin B12 only)
• Vitamin B12 form: methylcobalamin
• Supplement type: capsule
• Dosage: 500 mcg
• Count: 28
• Quality and safety standards: cGMP compliant

Why we chose it: Persona offers a quiz that’ll give you personalized vitamin recommendations that they’ll send directly to your door every month. Not only that, but a subscription gives you access to expert nutritionists to get any questions answered or advice about your supps.

Considerations: Personalized vitamins may have you paying a little bit more depending on which vitamins you want to be delivered.

How to take it: Take 1 capsule daily for 500 micrograms of vitamin B12.

3. Best B12 supplement for energy

Care/Of Vitamin B12 Capsules

• Price: $$$ (for vitamin B12 only)
• Vitamin B12 form: methylcobalamin, adenosylcobalamin, hydroxocobalamin
• Supplement type: capsule
• Dosage: 250 mcg
• Count: 30
• Quality and safety standards: cGMP compliant, third-party tested

Why we chose it: Another subscription service, Care/of provides personalized vitamin recommendations based on a quick online quiz about your lifestyle and goals. The quiz asks you all kinds of questions to determine what vites you need. If you’re having a tough time sleeping, wake up feeling groggy, or just feel burnt out in general, you’ll get recs for that — so this is an A+ choice if you’re lackin’ in the energy department.

You can either get the B12 on its own, go with the B complex (which contains all of the B vitamins like riboflavin and biotin), or add on other supplements like ashwagandha, collagen, and probiotics.

Considerations: Although you can alter what vitamins are sent to you, the personalized subscription may wind up being more costly than buying the supplement solo.

How to take it: Take 1 capsule with a meal to get in 250 micrograms of vitamin B12.

4. Best soft gel vitamin B12 supplement

Nature Made B12 Softgel

• Price: $$
• Vitamin B12 form: cyanocobalamin
• Supplement type: soft gel
• Dosage: 1,000 mcg
• Count: 150
• Quality and safety standards: cGMP certified, USP verified

Why we chose it: Thousands of pharmacists have rated Nature Made as a top vitamin and supplement brand for 24 years. This B12 soft gel is made without gluten, artificial flavors, or synthetic dyes. It’s a true classic once-a-day supplement.

Considerations: It’s not meant for everyone. The use of gelatin isn’t suitable for vegans and it contains soybean oil, which you’ll have to avoid if you have a soy allergy.

How to take it: Each soft gel contains 1000 micrograms of B12 and you’ll take 1 a day with water and a meal.

5. Best budget vitamin B12 supplement

Natrol Vitamin B12 Fast Dissolve Tablets

• Price: $
• Vitamin B12 form: cyanocobalamin
• Supplement type: fast dissolve tablet
• Dosage: 5,000 mcg
• Count: 200
• Quality and safety standards: cGMP certified

Why we chose it: No water is necessary for these fast dissolve tablets that you can take anywhere, anytime. It’s a great option if you deal with food allergies because it’s free of milk, egg, fish, shellfish, tree nuts, peanuts, and soy. Plus, they’re suuuper easy on your wallet.

Considerations: To get its sweet strawberry flavor with each dosage, this supplement uses xylitol. It’s a sugar alcohol that’s often well-tolerated but can cause digestive discomfort because it can pull water into your intestine.

How to take it: 1 tablet taken each day will give you a whopping 5,000 micrograms of B12.

6. Best high dose B12 supplement

Amazon Elements Vitamin B12 Methylcobalamin Lozenge

• Price: $$
• Vitamin B12 form: methylcobalamin
• Supplement type: lozenge
• Dosage: 5,000 mcg
• Count: 65
• Quality and safety standards: cGMP compliant

Why we chose it: This is another high dosage option, but you take it like a cough drop lozenge once a day (or you can chew it). These berry-flavored lozenges are gluten-free, contain only natural colors and flavors, and are suitable for vegans.

Considerations: This product also uses sugar alcohol in the form of xylitol and mannitol. This gives the lozenge a nice, sweet flavor but could also give you stomach pains and a frantic trip to the bathroom if you’re sensitive to it.

How to take it: You’ll get in 5,000 micrograms of B12 with 1 lozenge a day.

7. Best chewable vitamin B12 supplement

Jarrow Formulas Methyl B12 Chewable

• Price: $$$
• Vitamin B12 form: methylcobalamin
• Supplement type: chewable lozenge
• Dosage: 5,000 mcg
• Count: 60
• Quality and safety standards: cGMP certified, third-party tested

Why we chose it: This chewable has over 23,000 reviews and high star ratings online. Bonus for all of us that are forgetful, you only need to take this supplement every few days and because it’s chewable, it’s better absorbed by your bod.

Considerations: The sugar alcohol xylitol is in this supplement as well but may not be as tough on your gut if you’re only taking it every few days.

How to take it: Dissolve in mouth or chew 1 lozenge every 3 to 4 days with a meal. This will provide you 5,000 micrograms of B12.

8. Best gummy vitamin B12 supplement

Vitafusion Vitamin B12 Gummy

• Price: $$$
• Vitamin B12 form: cyanocobalamin
• Supplement type: gummy
• Dosage: 1,000 mcg
• Count: 280
• Quality and safety standards: cGMP certified, third-party tested

Why we chose it: If you want a great-tasting supplement, add this to your medicine cabinet stat. Reviewers love the raspberry flavor, and the gummy form makes taking this vitamin a little more of a treat.

Considerations: The addition of glucose syrup and sugar means these gummies contain extra calories and carbs. While the serving size (2 gummies) only contains 4 grams total carbs, this could be a dealbreaker for anyone following a low carb diet like keto or who wants to avoid a supplement with added sugar.

How to take it: Thoroughly chew 2 gummies per day to get in 1,000 micrograms of B12.

9. Best vegan gummy B12 supplement

Solimo Vitamin B12 Gummy

• Price: $
• Vitamin B12 form: methylcobalamin, hydroxocobalamin
• Supplement type: gummy
• Dosage: 3,000 mcg
• Count: 100
• Quality and safety standards: cGMP compliant

Why we chose it: Gelatin is a common ingredient used in gummies, which makes it a no-no for vegans. Solimo went the pectin-based route, which is a fiber from fruits. On top of being a vegan-friendly pick, it’s also ideal if you’re allergic to gluten, wheat, dairy, soy, and egg (since it’s free of them).

Considerations: Again, this gummy contains added sugar to make it taste delish and feel less like a supplement. Even though it’s a small amount (2 grams to be exact), this might not be for you if you’re trying to avoid added sugar.

How to take it: Chew 2 gummies completely to get a 3,000-microgram dose of B12 each day.

10. Best capsule vitamin B12 supplement

Doctor’s Best Fully Active B12 Capsule

• Price: $$
• Vitamin B12 form: methylcobalamin
• Supplement type: capsule
• Dosage: 1,500 mcg
• Count: 60
• Quality and safety standards: cGMP compliant

Why we chose it: One of the most affordable B12 supplements on the list, you can get 2 months’ worth of active B12 supplements at about the same cost as a fancy cup of coffee. It can be taken by vegans and vegetarians. Plus, it’s free of GMOs, gluten, sugar, and soy.

Considerations: Some people may have complications with swallowing capsules, and they take longer for your body to break down compared to chewables or gummies that are broken down when chewed. That means capsules may take longer to absorb.

How to take it: Take 1 capsule daily with a meal to get in 1500 micrograms of B12.

11. Best vitamin B12 supplement for vegans

MaryRuth’s Methyl B12 Organic Liquid Spray

• Price: $$
• Vitamin B12 form: methylcobalamin
• Supplement type: liquid spray
• Dosage: 1,500 mcg
• Count: 120 sprays (60 servings)
• Quality and safety standards: cGMP compliant, third-party tested

Why we chose it: Not only does this supplement set itself apart by being a spray, it’s a tasty berry flavor with no added sugar. It’s vegan, kid-friendly, and made with organic ingredients (if that’s your style). It’s free of gluten, wheat, yeast, soy, and GMOs.

A 2016 study found that B12 supplements that are mixed with saliva are broken down and absorbed better than supplements that are swallowed whole — like capsules or soft gels. So liquids like this can help you reach the recommended B12 levels in an ASAP fashion.

Considerations: One downfall is that it’s the most expensive supplement on this list, lasting you only a few months before you need to restock.

How to take it: Just 2 sprays in your mouth daily gives you 1,500 micrograms of B12.

Form of B12

There are different forms of B12 supplements, but they’re all effective for improving B12 levels.

The most popular B12 supplements usually come from cyanocobalamin or methylcobalamin. Other forms of B12 include hydroxocobalamin and adenosylcobalamin.

They’re nearly identical with just a slight difference in molecules. Methylcobalamin, hydroxocobalamin, and adenosylcobalamin are identical to the form of B12 that’s found inside our bodies and in foods like fish, meat, eggs, and milk. Cyanocobalamin is a synthetic version.

A 2017 review of studies found that while all forms of B12 help improve B12 status, cyanocobalamin isn’t as bioavailable as other forms of B12. Basically, cyanocobalamin needs to be broken down to cobalamin and cyanide in order to convert to the active form of B12, and some researchers have concerns about the effects of cyanide accumulation in the body with long-term use of cyanocobalamin — but the jury’s still out on whether that’s a cause for concern.

But still, cyanocobalamin is known for being more stable and cheaper than other forms of B12 (some of the cheaper products on our list have cyanocobalamin) — though you can def find affordable B12 supplements in any form.

If you’re not sure what form of B12 to go for, work with a healthcare pro to figure out what makes the most sense for you.

Dosage

This part can get confusing because the daily recommended intake of B12 is only 2.4 micrograms (mcg), but our picks have WAY more than that.

That’s because your body doesn’t absorb all of it. A 2008 study found that your body actually only absorbs 1.3 percent of a 1,000-mcg dose and 2 percent of a 500-mcg dose. (That’s why vitamin B12 is often treated with B12 injections — fewer barriers to absorption!)

A different small study on people who underwent gastric bypass surgery found that higher doses of oral B12 supplements (1,000 to 2,000 mcg) are about as effective as injections.

If you’re unsure about picking a dose, though, get in touch with a healthcare pro to talk about what dose makes the most sense for you.

Type of supplement

Not a fan of choking down a capsule? Opt for gummies, chewables, or liquids. Plus, a 2016 study found that B12 supplements that are mixed with saliva are broken down and absorbed better than supplements that are swallowed whole.

Combo or solo

If you’re a two-birds-one-stone type of person (or if your doc wants you to take other vitamins), you can check out a combination supplement like a B complex or multivitamin that contains B12 in it.

Some experts recommend taking B12 supplements on their own because they can bind with or interact with other ingredients, so it’s a good idea to chat with a healthcare pro before making this call.

High quality

Supplements aren’t regulated by the FDA in the same way as other drugs, so you should always do a little extra research before choosing a supplement brand. Here are a few things to look for when you’re researching a brand and its products:

• cGMP compliant or certified. Any company that manufactures a supplement should follow current good manufacturing practices. This means that they meet requirements set out by the FDA that help ensure supplements are manufactured in a high quality facility.
• Certificate of analysis (COA). Supplement companies should either have a certificate of analysis available on their websites or available upon request. These certificates prove that the product actually contains what the brand says it does. These can be internally verified (aka the company does their own testing) or third-party verified.
• Third-party testing. Some companies will go a step further and have their products and manufacturing process tested and certified by a third-party company. This is another check to make sure the supplements actually contain what the company says and that they’re really following the FDA’s guidelines for creating high quality supplements.

Vitamin B12 deficiency can really affect your health and well-being:

• Healthy pregnancy. When that bun in the oven is growing, it needs B12 to develop a healthy brain and nervous system. The latest research shows that low B12 levels during pregnancy can increase the risk of birth defects, preeclampsia, low birth weight, and preterm birth.
• Brain development. Vitamin B12 plays a big role in fetal *and* neonatal brain development, so it’s important for vegan and vegetarian mothers (or anyone who might be deficient in vitamin B12) to supplement the nutrient while pregnant or breastfeeding.
• Bone health. B12 deficiency has been linked with lower bone mineral density. The lower the density, the more fragile and delicate your bones get over time. Research from 2021 review even found that there’s an increased risk of bone fracture in peeps with low B12.
• Improved mood and memory. Research from 2021 found that vitamin B12 deficiencies are associated with memory loss, irritability, and depression.
• Improved energy. If you’re deficient in B12, you might feel more fatigued, have less energy in general, and have decreased exercise tolerance.

Luckily, supplementing with vitamin B12 can improve your B12 levels, which can contribute to a healthy pregnancy, fetal/neonatal brain development, and improved bone health, mood, memory, and energy.

Although B12 is a water-soluble vitamin (aka you’ll pee out the excess your bod doesn’t use), you still shouldn’t add a supplement without a trip to your doctor to test your vitamin levels. Doing this will give you a better idea of the severity of a B12 deficiency (if there is one) and how much B12 you should be taking on the reg.

The recommended daily intake of B12 is 2.4 micrograms, but many experts believe the current RDA for vitamin B12 is way too low. Taking between 6 and 10 micrograms a day may help ensure you’re getting enough B12.

Not enough B12 comes with some serious side effects. National Institutes of Health lists the characteristics of B12 deficiency as:

• megaloblastic anemia (abnormally large and immature red blood cells)
• fatigue
• constipation
• loss of appetite
• neurological issues, such as difficulty with balance, depression, and confusion

Certain people might also be more likely to need a vitamin B12 supplement:

If you’re vegan or vegetarian

If you follow a vegetarian or vegan diet, you’re at a higher risk of a vitamin B12 deficiency since meat, eggs, poultry, and other dairy animal products are the main sources of B12.

There are def still vegan and vegetarian-friendly foods that are rich in vitamin B12 — like fermented foods, fungi, and yeast — but these may not be as bioavailable (or as easily absorbed). Research also indicates these forms may compete for absorption with bioavailable forms of B12, potentially making a deficiency even worse.

Chat with your doc about the potential need to supplement with B12. If you do end up deciding to start taking it, make sure that you’re thoroughly checking ingredient labels since some capsules and gummies can use animal products in them. Your best bet is looking for a vegan certified product.

If you take certain medications

If you take certain medications (like metformin, Prilosec, or Pepcid), you might need more vitamin B12. These meds can interfere with B12 absorption, so it’s recommended you take 500 to 1,000 micrograms a day since only a small proportion of the B12 supplement gets absorbed.

If you’re pregnant

In general, pregnant people are at risk for deficiencies because growing a baby is a lot of work for your bod. That’s why it’s so common for them to supplement with prenatal vitamins. And while vitamin B12 deficiency isn’t one of the most commonly found nutritional deficiencies in pregnant peeps, adequate B12 levels are really important for your growing babe’s development, so it’s always a good idea to talk with your doc if you suspect you could have a deficiency.

If you’re over age 50

As you get older, your body starts to produce less stomach acid, which is needed to absorb vitamin B12. Less absorption = less B12 your body can utilize. The National Institutes of Health recommends anyone over 50 take dietary supplements or eat fortified foods because their bodies are more likely able to absorb B12 from those sources.

If you have certain stomach or intestinal conditions

If you have atrophic gastritis, celiac disease, Crohn’s disease, or have had stomach or intestinal surgery, it’s possible you’re not able to properly absorb vitamin B12 from foods and need to use dietary supplements to meet your daily intake needs.

You’ve got lots of options when it comes to buying vitamins and supplements, which can be a bit overwhelming.

To start, we recommend paying extra special attention to the brand by following our quality guidelines.

You can buy high quality brands in person at your local health food stores, drug stores, or retailers like Target. You can also buy them online by shopping directly on the brand’s website, Amazon, or from websites like:

• iHerb
• The Vitamin Shoppe
• Thrive Market
• Pure Formulas
• Vitacost

Always make sure you’re checking out reviews to see how real customers feel about a product. If there are a bunch of complaints about product quality, steer clear.

When in doubt, always ask a healthcare pro for advice before clicking “add to cart.”

When it comes time to take your B12 supp, you’re free to toss it down the hatch morning or night.

A lot of claims state that B12 boosts your energy and shouldn’t be taken before bed, but there’s no research to back that up. In fact, a 2021 study found that higher levels of vitamin B12 may be linked with better sleep quality and decreased use of sleep medication.

Vitamin B12 is part of the water-soluble vitamin team, meaning your body removes any of the excess vitamin every time you pee. Since your body only absorbs what you need, vitamin B12 does not have an upper limit (UL) which is the maximum amount of a vitamin you can take without side effects.

That said, there are still some risks associated with supplementing vitamin B12 if you aren’t deficient:

• A 2015 study found that excess vitamin B12 is associated with acne and rosacea.
• A 2019 study found that vitamin B12 supplementation can be associated with an increased risk of colon cancer in older adults when taken at high doses.
• A 2017 study conducted on hospitalized patients found that patients with elevated B12 levels needed to stay in the hospital longer and were at a higher risk for death.
• A 2019 study found that B12 supplementation during chemotherapy was associated with poorer outcomes.

Keep in mind that all of these studies suggest only supplementing vitamin B12 in the case of a documented deficiency. That means you should definitely talk with a healthcare professional before starting a vitamin B12 supplement.

Who should take a B12 supplement?

Anyone with a B12 deficiency should think about taking a B12 supplement. The only way to know if you have one is by checking in with a healthcare pro to get your vitamin levels tested.

But in general, these folks are more likely to be B12 deficient:

• vegetarians or vegans
• people taking certain medications (like metformin, Prilosec, or Pepcid)
• pregnant and breastfeeding people
• people over 50
• people with atrophic gastritis, celiac disease, Crohn’s disease, or who have had stomach or intestinal surgery

Which form of vitamin B12 is best?

There are different forms of B12 supplements, but they’re all effective for improving B12 levels.

The most popular B12 supplements usually come from cyanocobalamin or methylcobalamin. Other forms of B12 include hydroxocobalamin and adenosylcobalamin.

Methylcobalamin, hydroxocobalamin, and adenosylcobalamin are identical to the form of B12 that’s found inside our bodies and in foods like fish, meat, eggs, and milk. Cyanocobalamin is a synthetic version.

Research shows that cyanocobalamin is not as bioavailable as its counterparts, but it’s also known for being cheaper.

If you’re not sure what form of B12 to go for, work with a healthcare pro to figure out what makes the most sense for you.

Do B12 supplements work?

People who are vitamin B12 deficient are often treated with vitamin B12 injections because they have the fewest barriers to absorption. But a small 2018 study found that taking higher dosage oral supplements (1,000 to 2,000 mcg) improves B12 levels about as effectively as injections.

But if you’re worried about getting enough B12, get in touch with a healthcare pro to talk about your options.

How much B12 should you take a day?

If you’re B12 deficient, 1,000 to 2,000 mcg could be a good dose to help improve B12 levels.

But always, always, always check with a healthcare pro before adding any supplement to your routine.

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

Yep! Turns out, your bod doesn’t absorb every little microgram of B12 in your supplement (you’ll prob pee out the rest), so higher doses can help improve B12 levels.

But again, check with a healthcare pro before adding a supplement to your lineup.

If you’re not getting enough vitamin B12 from the foods you eat, a supplement might be a good way to get enough of this vital nutrient every day. Thankfully, vitamin B12 supplements come in a wide range to meet the needs of everyone, whether it’s avoiding all animal products or wanting something more personalized.

Although the risk of toxicity is very rare, here’s another reminder to only start taking a supplement when a healthcare pro approves.

If you bring a doc into the conversation, do the right research before buying, and make sure you’re taking the right dosage, you’ll be one step closer to feelin’ like a bad B. 😎