Vitamin B12 (cobalamin) is essential for the formation of red blood cells, nervous system health, and DNA synthesis. Since our bodies cannot produce it on their own, and absorption becomes more difficult with age, a quality dietary supplement is often the best route to vitality.

Do you often feel exhausted, even after a good night's sleep? Do you have difficulty concentrating or do you feel unusual tingling in your hands and feet? The reason could be a lack of vitamin B12, our body's "energy bomb".

Despite its importance, there is much evidence to suggest that people around the world are deficient in this essential nutrient.

In this article

Why is vitamin B12 so important?

According to EFSA (European Food Safety Authority) guidelines, vitamin B12 has been shown to contribute to the reduction of tiredness and fatigue, the normal functioning of the nervous system, the formation of red blood cells and the support of immunity. This vitamin strengthens our body's natural defenses, prevents anemia, protects nerves and cognitive function, and also helps the body convert food into energy.

What is the best vitamin B12?

The best vitamin B12 is one that will cover a person's special needs or nutritional deficiencies. Vitamin B12 comes in several forms such as spray, drops, tablets and liquid dietary supplement.

Spray: One push of the spray per day directly into the mouth.
Drops: A few milliliters a day (the exact amount can be found on the product packaging) on its own or with a glass of water or juice.
Tablets: One tablet daily or as directed.
Liquid nutritional supplement: Take alone or with a glass of water or juice.

Solgar Vitamin B12 – tablets

Solgar Vitamin B12 is a dietary supplement that comes in tablet form. Each tablet contains 100 μg of vitamin B12 (cyanocobalamin). The recommended daily dose is one tablet with a meal.

Solgar, Vitamin B12, 100 μg, 100 Tablets

Natural Wealth Vitamin B12 – Capsules

Natural Wealth Vitamin B12 contains 60 capsules containing 100 µg of vitamin B12. It is recommended for athletes, the elderly and vegetarians. Also suitable for vegetarians.

Natural Wealth, Vitamin B12, 60 Capsules

Ekolife Natura Vitamin B12 – Liposomal drops

Vitamin B12 Ekolife Natura It is obtained from a natural source and is in the form of bacterial hydroxycobalamin. It is easily utilized by the body. It is recommended for vegetarians and vegans, but also for anyone who does not consume meat or meat products.

Ekolife Natura, Liposomal B12, 60ml

Zona Vital Vitamin B12 – Spray

Zona Vital InVit B12 contains 137,5 mg of vitamin B12 in one spray. Strawberry flavor.

Zona Vital, InVit Vitamin B12, Spray, Strawberry Flavor

Who should take vitamin B12?

Since B12 is naturally found only in foods of animal origin, vegetarians and vegans are at risk of vitamin B12 deficiency.

People over 50 years of age and those with digestive problems may also have lower absorption of this vitamin and therefore have a vitamin B12 deficiency.

Benefits of vitamin B12

Vitamin B12, also known as cobalamin or cyanocobalamin, has many functions.

Some of his most important roles are:

Creation of red blood cells
Maintaining the health of the nervous system
Reduction of fatigue
Memory function optimization
Sleep optimization
Participates in DNA synthesis
It helps in the production of proteins
It helps produce brain chemicals (neurotransmitters) to prevent depression
Improves nerve function
Health of hair, skin and nails
Lowers homocysteine levels: Elevated levels of the amino acid homocysteine are associated with an increased risk of dementia, heart disease and stroke. Vitamin B12 lowers homocysteine.

Symptoms of vitamin B12 deficiency

Due to the importance of vitamin B12 in the human body, various problems can occur when a person does not have enough supplies of vitamin B12 in the body.

Symptoms include anemia, memory problems, and depression.

Lack of vitamin B12 can lead to the following conditions:

Anemia
Abnormal platelet count (low or elevated platelet count)
Burning tongue (burning mouth syndrome)
Mood swings
Changes in hair, skin and nails
Digestive problems
Depression
Fatigue and weakness
Hallucinations and confusion
Insomnia
Loss of balance
Loss of smell
Memory loss (Vitamin B12 deficiency is more common in people with dementia)
Numbness and tingling in the legs and arms, which doctors call "peripheral neuropathy". Neuropathy is common in people with diabetes, but it can also affect those with or without prediabetes.
Ringing in the ears (tinnitus)
Vitiligo - a skin condition in which parts of the skin have no color (hypopigmentation)

Symptoms of vitamin B12 excess

Although rare, symptoms of excess vitamin B12 may occur.

Some of the possible symptoms include:

Rash
Digestive problems
Increasing energy levels
Sleep problems
An increase in the level of urine and frequent urination
Tingling, numbness or imbalance

It is important to note that an excess of vitamin B12 is very rare because the body is able to excrete excess of this vitamin through urine.

It is always important to follow the recommended doses of vitamins and consult with a specialist before taking nutritional supplements.

Sources of vitamin B12

Food is an important source of vitamin B12. These are the primary sources in the diet:

Meat, poultry, fish, eggs and dairy products
Spirulina, a blue-green algae, is rich in vitamin B12

Medications that cause vitamin B12 deficiency

Medicines to reduce acid
Medicines for diabetes: Metformin reduces the absorption of vitamin B12. A 2014 study from South Korea found that patients taking 1000 mg of metformin daily were 10 times more likely to be deficient in vitamin B12 than those not taking the drug.
Contraceptive pills
Chronic use of steroids
Antibiotics: Taking antibiotics can destroy the intestinal bacteria that produce vitamin B12.
Cholestyramine - a drug for lowering cholesterol
Anti-seizure medicines such as phenytoin
Anti-gout medicine (colchicine)
Potassium citrate and potassium chloride

How to prevent vitamin B12 deficiency?

Helping the body maintain adequate vitamin B12 levels can be as simple as taking supplemental B12. Dietary sources of vitamin B12 include: meat, poultry, fish, eggs and dairy products.

When is it best to take vitamin B12?

Vitamin B12 can be taken at any time of the day, and the most important thing is to ensure regular and consistent consumption in order to maintain optimal levels in the body.

However, there are some factors that can affect the absorption and effectiveness of vitamin B12, so it is recommended to take it under certain conditions:

With food: Vitamin B12 is best absorbed in the presence of food. It is therefore recommended to take vitamin B12 with a meal to improve absorption.
In the morning: For many people, taking vitamin B12 in the morning may be best because it can give them energy to start the day.
Avoiding intake with coffee or tea: Coffee and tea can reduce the absorption of vitamin B12, so it is recommended to avoid taking them at the same time.
Before bed: For some people, taking vitamin B12 before bed can be beneficial because it can promote renewal and regeneration during a night's rest.
Regarding personal preferences: Taking vitamin B12 can be adjusted to individual preferences and routines. It is only important to ensure regular intake and compliance with the recommended dose.

More recommendations for vitamins

Continue reading:
The best multivitamins (for everyone)

Product catalog:

B complex

Literature

Ankar A, Kumar A. Vitamin B12 Deficiency. 2022 Oct 22. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 28722952.

Guetterman HM, Huey SL, Knight R, Fox AM, Mehta S, Finkelstein JL. Vitamin B-12 and the Gastrointestinal Microbiome: A Systematic Review. Adv Nutr. 2022 Mar;13(2):530-558. doi: 10.1093/advances/nmab123. Epub 2023 Feb 10. PMID: 34612492; PMCID: PMC8970816.

Stabler SP, Allen RH. Vitamin B12 deficiency as a worldwide problem. Annu Rev Nutr. 2004;24:299-326. doi: 10.1146/annurev.nutr.24.012003.132440. PMID: 15189123.