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Aug 30, 2023

7 Best B12 Supplements of 2023, According to Registered Dietitian

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process. Our experts rounded up the

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Our experts rounded up the best B12 supplements for absorption.

Feeling sluggish or weak recently? Ensuring you're eating a well-balanced diet, staying hydrated and getting enough sleep is key to feeling your best. But oftentimes, there may be an underlying nutrition deficiency that can manifest as fatigue, among other symptoms. Vitamin B12 is an important nutrient especially of concern for those following a plant-based diet, as it is typically found in animal-based foods. If your doctor has recommended a vitamin B12 supplement, our registered dietitians in the Good Housekeeping Institute Nutrition Lab evaluated over 30 different brands to find the best options on the market.

Vitamin B12 is a water-soluble vitamin that plays a vital role in many functions of the body, including maintaining the health of red blood cells, nerve cells and DNA synthesis, according to registered dietitian Valerie Agyeman, R.D., host of women's health podcast, Flourish Heights. "Vitamin B12 isn't produced by the body, so it's very important to obtain it from dietary sources or supplements."

There are certain populations that may find B12 to be especially beneficial. "Those who are on a mostly vegetarian or vegan diet will likely benefit from a B12 supplement, as will individuals who have gastrointestinal difficulties that may lead to poor absorption of nutrients (like Crohn's disease or weight loss surgeries)," says Marissa Meshulam, registered dietitian and founder of MPM Nutrition. "Elderly people may also benefit from a B12 supplement, as absorption can decrease with age." But before supplementing with vitamin B12 or any other supplement, it is important to speak with your healthcare provider who will likely run bloodwork first to check your levels and recommend the appropriate dosage.

You can learn more about how we evaluate B12 supplements — including tips for finding the best option for you — at the end of this guide. If you're looking for other high-quality supplements, check out our top picks for the best iron supplements, the best magnesium supplements and the best fish oil supplements.

Take note: Our nutrition pros stress that a supplement should do just that: supplement the diet, not replace high-quality, healthy food. Check with your healthcare provider before starting any dietary supplement regimen.

These once daily softgels from Nature Made are incredibly budget-friendly but still high-quality. Each pill provides 1000 mcg cyanocobalamin (the synthetic form of B12 that the body tends to absorb very well) and should be taken daily with a meal and water. It's free from artificial flavors and synthetic dyes, since the added colors come from natural sources.

Our nutrition pros especially appreciate that this supplement is United States Pharmacopeia (USP) verified, meaning that it has passed rigorous testing to ensure quality and purity. With an over 4.7 out of five-star rating on Amazon, reviewers say that it is easy to swallow and doesn't have any aftertaste. Nature Made also makes B12 at different strengths if 1000 mcg is not enough to meet your needs.

A budget-friendly choice, these B12 lozenges from Now Supplements are small and dissolvable or chewable. Keep in mind that this choice also contains a dose of folate as 100 mcg folic acid — you may typically find these two nutrients together in supplements since they work together to form healthy red blood cells. Folic acid also helps to reduce the risk of central nervous system defects such as spina bifida in unborn babies.

The family-owned brand has been a leader in the health and wellness industry for over 50 years thanks to their extensive testing methods and superior quality that ensure you are getting exactly what it says on the supplement bottle. Although the product is not third-party tested, our experts were very impressed by the level of testing and quality control that Now conducts.

Garden of Life's Vitamin Code line features B12 in its natural methylcobalamin form, which the body may retain better and longer than synthetic cyanocobalamin. We like that one capsule can be taken with or without food, and that the supplement also contains an organic fruit and vegetable blend and a dose of probiotics. The Non-GMO Project Verified supplement is also certified gluten-free and certified vegan, among other third-party certifications.

Garden of Life told Good Housekeeping that the label claims on their products are validated to make sure what is on the label matches the contents of the bottle accurately. The brand is also committed to traceability, knowing where each and every ingredient in their products comes from and how much is in each and every source. Although the cost is under 50 cents per capsule, it is still significantly higher than others on our list.

If you would rather avoid taking a pill, several brands make B12 gummies that are quite easy to take. A two gummies serving contains 3000 mcg of cyanocobalamin and is free from high fructose corn syrup and artificial sweeteners.

This gluten-free choice has no artificial flavors or synthetic dyes either — it gets its flavoring from natural fruit and the colors are derived from natural sources. We also appreciate that this option too is USP-verified, so it has been third-party tested to ensure quality and purity.

Many Amazon reviewers agree that the gummies have a pleasant taste and nice texture, saying that they appreciate the gummy option instead of having to have take a pill or dissolvable tablet. But the dose is quite high, so your healthcare provider may only recommend you take one a day. Just don't take more than the serving size, as a two gummy serving already provides 125,000% of the daily value for B12.

Not only does this liquid B12 supplement come in a spray bottle, but it also features an organic fruit and vegetable blend for added nutrition. The spray form and light fruity flavor makes this option very easy to take. You may not need to take it every day, but speak with your doctor. Take note that this option also requires refrigeration after opening.

Garden of Life told Good Housekeeping that the potencies of their products are tested and guaranteed to meet the label claim. Plus, this choice is approved by ConsumerLab.com through their voluntary Quality Certification Program and passed testing by the organization for heavy metals.

Individuals who are severely deficient in B12 may be advised by their healthcare provider to opt for a higher, extra-strength dose of the nutrient. This supplement from Costco's Kirkland Signature line includes 5,000 mcg of B12 in its methylcobalamin form and is free from synthetic dyes and artificial flavors. It does contain sucralose, but a very small amount.

This USP-verified supplement is high-quality but also quite affordable too. One dissolvable tablet is quite potent, so speak with your doctor to find the appropriate frequency to take this supplement. Although there is no upper limit for B12, excessive amounts may cause some digestive upset.

B12 is one of several B vitamins that are essential for many metabolic processes in the body. If you're looking for a complete B vitamin complex that includes a balance of all the essential B vitamins (including B12), our top pick is this choice from Thorne. A once daily capsule serving provides 100 mcg of methylated B12, which may not seem like much but is over 4,000% daily value for the nutrient. A capsule also packs in thiamin, riboflavin, niacin, vitamin B6, folate, biotin and more.

We also chose this particular complex to highlight because it is NSF Certified for Sport, meaning that it has been tested for compliance with label claims and to ensure the absence of more than 200 substances banned by many major athletic organizations. Thorne also makes a solo vitamin B12 supplement, as well as another B vitamin complex with a higher dose of B12, but these alternatives are not NSF Certified.

The Good Housekeeping Institute Nutrition Lab rigorously evaluates all different types of supplements year-round based on nutritional expertise, ingredients and third-party testing data. We looked at over 30 different brands of B12 supplements when making our selections for the best ones on the market.

Our registered dietitians considered form, type, dosage, serving size, price, servings per container, ingredients and whether or not you can take the supplement with or without food. When making our final selections, we aimed to provide options for a variety of personal preferences and price points.

We prioritized recommendations that have been tested for purity, potency and safety by a credible third-party organization, as well as products with strict internal quality control standards. We specifically looked at ingredient lists and product quality.

Since the U.S. Food and Drug Administration (FDA) does not approve dietary supplements for safety and effectiveness prior to going to market, it's incredibly important to thoroughly research each supplement you add to your regimen and speak with your doctor before purchasing.

Vitamin B12 supplements come in all different shapes and sizes (and prices). Here are some key considerations to keep in mind when finding one that is best for you:

✔️ Form: You'll notice that B12 supplements come in methylcobalamin or cyanocobalamin forms. More on this later, but methylcobalamin is the natural form which may be retained better and longer, whereas cyanocobalamin is the synthetic form that may be better absorbed. Your doctor or registered dietitian can advise on which form is best for your needs.

✔️ Type: Most B12 supplements on the market come in tablets or lozenges that dissolve under your tongue. But if you prefer a different delivery method, they are also available in gummies and liquid form via a spray bottle.

✔️ Size: Check the serving size and consider the size of the pill itself. Since B12 supplements vary in terms of dosage, maybe you can just take one serving once a week or potentially double up servings if you need more. Regardless, speak with your healthcare provider to find the appropriate dose for your needs.

✔️ Price: B12 supplements can vary greatly in price, and more expensive options aren't necessarily better. Plus, each bottle contains a different number of pills and serving size can vary, so we included information on cost per dosage so you can accurately compare each option. Keep in mind that some supplements also include other nutrients like folate or larger complexes.

"Vitamin B12 (aka cobalamin) is a vitamin involved in many processes in our bodies such as energy metabolism, red blood cell formation and nerve function," Meshulam says. "Methylcobalamin is the naturally occuring form found in foods, while cyanocobalamin in the synthetic form found in most supplements."

Agyeman further explains that cyanocobalamin is commonly found in supplements and food, and the body changes it into active forms. "Methylcobalamin is the active form that the body directly uses for things like DNA synthesis and nerve health and is better for nerve-related issues," Agyeman says. It's best to talk to a doctor before deciding which one to use."

"For most adult women, the recommended daily intake of vitamin B12 is around 2.4 micrograms (mcg)," Agyeman explains, adding that pregnant and lactating women may need slightly more, usually around 2.6 to 2.8 mcg per day. "During pregnancy, the demand for nutrients like vitamin B12 increases. Getting enough vitamin B12 is key to support the neurological development of the baby and the overall health of the mother. Vitamin B12 may play a role in fertility by supporting proper hormone balance and reproductive health." Agyeman also says that vitamin B12 is involved in bone metabolism and mineralization, so having adequate levels of B12 is especially important for women as they are more prone to bone disorders like osteoporosis.

If you aren't getting the necessary amount of vitamin B12 daily, a deficiency may occur. "Vitamin B12 deficiency shows up as fatigue, weakness, pale skin and breathlessness. It can also lead to numbness, balance problems, cognitive issues, mouth ulcers, a swollen tongue and mood changes like depression," Agyeman notes.

You may notice that many vitamin B12 supplements have well above 100% of the daily value. But there is no established upper limit for vitamin B12 due to its low potential for toxicity. Given that B12 is a water soluble vitamin, Meshulam says that an excess is not harmful and is typically excreted through urine. That's why at even large doses, it is typically safe to consume vitamin B12 as the body will not store excess amounts, but some side effects may occur such as digestive upset.

"Foods like meat, fish, eggs and dairy products contain vitamin B12," Agyeman explains. "Some plant-based options like fortified cereals, plant milks and nutritional yeast also contain it. However, if you are vegetarian or vegan you'll need to consult with your healthcare provider so they can assess whether a supplement is needed since plant sources have limited B12." Here is a complete list of foods rich in B12:

✔️ Beef liver

✔️ Cooked clams

✔️ Fortified nutritional yeast

✔️ Cooked Atlantic salmon

✔️ Canned light tuna in water

✔️ Ground beef

✔️ Milk

✔️ Yogurt

✔️ Fortified breakfast cereals

✔️ Cheddar cheese

✔️ Whole eggs

✔️ Turkey breast

Vitamin B12 supplements can prevent anemia and fatigue due to deficiency, maintaining energy levels, according to Agyeman. "Vitamin B12 assists nerve health and cognitive function, possibly enhancing memory and mood control too." She also emphasizes that B12 supplements are vital for pregnant women to ensure healthy fetal development.

Other populations that may benefit from taking vitamin B12 include older adults, as this can counteract age-related absorption decline according to Agyeman. Lastly, she says that people with gastrointestinal disorders such as pernicious anemia, celiac disease, Crohn's disease or those taking specific medications may experience impaired B12 absorption, and proper supplementation can help maintain optimal levels.

"Vitamin B12 supplements are usually safe for most people, but taking too much can cause stomach discomfort or skin issues," Agyeman warns. "If you're allergic or sensitive to B12, it's best to steer clear of these supplements. Consult with a healthcare professional before starting B12 supplements, especially if you have health concerns, have dietary restrictions, take certain medications or are pregnant or breastfeeding."

Meshulam adds that even though there is no established upper limit for B12, that if your levels become too high you may experience undesirable symptoms like gastrointestinal distress, weakness and tingling sensations in extremities. "This is why it is so important to get your levels checked and work with a practitioner to figure out what is right for you."

As director of the Good Housekeeping Institute Nutrition Lab, Registered Dietitian Stefani Sassos handles all nutrition-related content, product testing and evaluation. She stays up-to-date on the latest research to provide evidence-based reporting on all things diet and nutrition. Stefani runs and oversees supplement testing and analysis for Good Housekeeping and has covered several other supplements in the past including multivitamins, vegan protein powders, vitamin D and joint supplements.

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

Rachel Lustgarten, M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.

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