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How to Choose the Best Vitamin B12 Supplement?

In this fast-paced world, where you’re constantly moving to achieve your next big goal, it is quite difficult to maintain a healthy diet. A quick snack en route to work and cheat meals every single day does not give you all the essential nutrients your body needs. And if you’ve been feeling particularly lethargic, it is a big sign that your body needs Vitamin B-12, aka cobalamin. Since this vital nutrient does not naturally occur in the body, you would have to incorporate Vitamin B12 Supplements into your diet. But how exactly do you select one? Let’s find out.

What is vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a vital role in brain health, DNA synthesis, energy production, oxygen transport, and red blood cell formation. It is not produced by the body naturally and is typically found in animal-based foods. While certain plant-based foods, like nutritional yeast, do have vitamin B12, they aren’t abundant enough to meet your daily needs.

Types and forms of Vitamin B12

The different types of Vitamin B12 available are:

Cyanocobalamin: The most common form found in supplements and fortified foods, requiring conversion in the body for use.
Methylcobalamin: An active form directly involved in energy metabolism and nervous system function.
Adenosylcobalamin: Another active form essential for energy production and fatty acid metabolism.
Hydroxocobalamin: Stores vitamin B12 and may have antioxidant properties, often used in injections.

How to choose your Vitamin B12 supplement?

To fill this void of vitamin B12 that isn’t covered by your daily food intake, you can incorporate supplements into your diet. However, there are a few things you should know and do before making the purchase:To fill this void of vitamin B12 that isn’t covered by your daily food intake, you can incorporate supplements into your diet. However, there are a few things you should know and do before making the purchase:

Assess your needs

Before introducing the vitamin B12 supplement into your body, determine if your body truly requires it. An excess of any vitamin is as harmful as its deficiency. So first, conduct a series of blood tests and engage in conversation with your doctor before making the decision. It is also an excellent idea to consult a registered dietitian who’ll give you tailored guidance with appropriate dosage and form.

Form of Vitamin B12

There is a myth that methylcobalamin is far superior to the commonly found cyanocobalamin. It is said that the former is retained by the body far longer than its counterpart. However, since there is no solid evidence to back this, it is usually recommended to take Cyanocobalamin for daily usage since it’s inexpensive and readily available.

Read the label

Research thoroughly about the company and manufacturer before purchasing. Since the market is flooded with different brands, it is quite easy to buy a dupe. Make sure to determine the company’s reputation and read its reviews. Look for one that is transparent about its manufacturing process and sources ingredients ethically.

Quality

The quality of the supplement is also an important factor to consider. Ensure that your preferred supplement has gone through third-party testing for purity and potency. You can find this information on the bottle’s label or the company website.

Dosage

If your diet already includes animal products, fortified foods, and some other vitamin supplements, you might need the Vitamin B12 supplement dosage in quite less quantity, perhaps only once or twice a week. Since these supplements contain way more than the daily recommended value of Vitamin B12, your body might get an excess amount. However, if you follow a vegan lifestyle, you’ll need at least 5 to 100 micrograms of cyanocobalamin supplement.

Type of supplement

Now, the supplement comes in different types as well – injections, capsules, and nasal sprays. If you’ve difficulty absorbing or swallowing pills, injections, and nasal sprays are convenient, albeit expensive options. For daily usage, pills and capsules are extremely convenient and economical.

Price

Since you’ll be taking this Vitamin B12 supplement in large quantities, it is vital to go for one that doesn’t break the bank. While it is important to buy high-quality supplements, you would need one that gives good value for money.

Who needs to take vitamin B12 supplements?

Only some individuals need a daily dose of Vitamin B12 since most can fulfill this requirement through diet alone. However, healthcare professionals advise Vitamin B12 supplements like Vitamin B12 Tablets by Earthsome for certain populations, including:

Vegans & vegetarians

The biggest beneficiaries of the Vitamin B12 supplements are vegans & vegetarians since their diet does not contain enough of this nutrient. As a rule of thumb, it is the animal products that are abundant in B12, and any individual who does not eat it is in immediate need to supplement it.

Individuals with digestive disorders

Anyone suffering from small intestine issues, like Crohn’s disease and Celiac disease, can use this supplement. Besides this, any person who faces difficulty in absorbing nutrients, gastric reflux, or simply digesting heavy food can benefit from it.

Older adults

Senior citizens, with age, lose their ability to efficiently absorb Vitamin B12, even from animal-based foods. So, for them, supplements in the form of injections and nasal sprays can be extremely beneficial.

People with pernicious anemia

Pernicious anemia is an autoimmune disease that affects the body’s ability to produce enough healthy red blood cells and absorb the Vitamin B12 nutrient. With the help of the supplement, people can introduce the vitamin and foster the growth of new red blood cells.

Who May Not Benefit from a B12 Supplement

In general, a Vitamin B12 supplement is very beneficial for any individual, even if they are on an animal-based diet. While an individual only needs 2.5 mcg of this vitamin every day, consuming over 1,000-2,000 mcg poses no issue. However, taking it just for the sake of it presents no benefits. Individuals who do not require vitamin B12 supplements are:

People who consume animal protein

If your daily diet consists of animal-based products, including milk and eggs, then you are getting enough B12 through your diet.

People on certain medications

Medicines like gastric acid inhibitors (medications to treat GERD) and Metformin reduce the body’s ability to absorb Vitamin B12, including these supplements. If you’re already taking these medicines and are B12 deficient, speak to your healthcare provider and look for alternatives. You can take sublingual supplements or injections.

People who are sensitive to cobalt

The most common form of Vitamin B12 supplement, cyanocobalamin, contains significant traces of cobalt. If you’re allergic or sensitive to this ingredient, you might have to consider going for other forms, including methylcobalamin.

How much Vitamin B12 do you need?

The RDA or Recommended Dietary Allowance (ICMR,2020) for vitamin B12 supplements according to varying ages, sex, and circumstances are:

Age	Males and females	Pregnancy	Breastfeeding
1–3 years	1.2 mcg	—	—
4–8 years	2.2 mcg	—	—
9–13 years	2.2 mcg	—	—
14–18 years	2.2 mcg	2.45 mcg	3.2 mcg
19+ years	2.2 mcg	2.45 mcg	3.2 mcg

Signs you may be deficient in Vitamin B12

While vitamin B12 deficiency is more common amongst older people, it can really happen to anyone with diet issues. If you notice these signs in your daily routine, then there are chances you’re suffering from B12 deficiency:

Persistent weakness, lack of energy, and fatigue
A yellow tint to the skin
Cognitive changes including difficulty in concentrating, memory problems, and mood swings.
Numbing or tingling sensation in feet or hands.
Difficulty in maintaining balance and experiencing dizziness
Loss of appetite and constant stomach issues like diarrhea or constipation.
Prolonged impairments like nerve damage and anemia.

How do the Vitamin B12 tablets work to combat deficiency?

The Vitamin B12 tablets and other supplements help support the body and alleviate the deficiency by targeting different body processes. When you intake the two active forms of B12, i.e., methylcobalamin or cyanocobalamin, they effectively help the body absorb the vitamin. After ingestion, the vitamin is absorbed and helps in the creation of red blood cells, which are responsible for carrying oxygen. They also help in promoting neurological health by lowering the risk of nerve injury.

How to use Vitamin B12 supplements

When it comes to taking your Vitamin B12 supplements, you can take them anywhere during the day or night. However, some people claim that consuming these vitamins leads to an increase in energy and thus shouldn’t be taken before going to bed. But there’s no research to back this up. In fact, one study even claimed that higher levels of Vitamin B12 may be linked with better sleep quality.

Conclusion

In conclusion, selecting the right vitamin B12 supplement is essential for maintaining overall health and well-being, particularly for those following vegetarian or vegan diets, older adults, or individuals with certain medical conditions. By understanding the different forms of vitamin B12, considering individual dietary needs, and prioritizing quality and safety in supplementation, one can make an informed decision. Additionally, incorporating B12-rich foods into the diet whenever possible can complement supplementation efforts.

Frequently Asked Questions (FAQ’s)

1.) Is it risky to take B12 supplementation Daily?

Despite all the benefits it touts, it is not recommended to take heavy doses of B12 supplement daily. While it is certainly advised to take it every day, the dosage should be reasonable and match the requirements. The experts have not yet established an upper limit after which the dosage becomes harmful, but megadoses (over 2,000 mcg per day) are unwise. It can potentially lead to headaches, nausea, and weakness.

2.) Which form of vitamin B12 is best?

There are currently four different forms of vitamin B12, including cyanocobalamin, adenosylcobalamin, methylcobalamin, and hydroxocobalamin. The most commonly found form is cyanocobalamin, making it cheaper and readily available. However, for people with absorption issues, methylcobalamin is recommended since it may be more readily absorbed than synthetic types.

3.) What is the best B12 to take, and how much?

There are several B12 supplements in the market. To find the best supplement that works for you, consider different factors like form, dosage, price, company, etc. In terms of dosage, we recommend keeping it within 2.2 mcg for adults.

4.) Do I need a B12 supplement if I eat meat?

If you already consume a lot of animal-based products, then you might not need to take any extra B12 supplements. But if you’re an older adult with issues ranging from gastrointestinal surgery to gastric acid inhibitors, a supplement might be warranted.

5.) Are the vitamin B12 tablets safe and suitable for deficiency treatment?

Certainly! If bought from a reputable/safe company, these vitamin B12 supplements can be used to effectively combat deficits resulting from nutritional limitations such as vegetarianism or absorption issues. Even in small doses, the medicine can work quite well and give your body plenty of this vitamin.

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

Vitamin B12 is generally considered safe, even if huge doses are taken. However, it is best to consult a doctor before deciding on the usage. Typically, only 2.4 mcg of supplements is required in a single day. Going over it, especially at 1000 mcg, would only prove to be wasteful.

7.) What’s the best way for vegans and vegetarians to get B12?

While vegan and vegetarian food isn’t rich in vitamin B12, they certainly are fortified. Products like nutritional yeast, non-dairy milk, cereal, or tempeh are fortified with this vitamin. But they’re still not enough to meet your daily requirements, and supplements are recommended.

8.) How long does it take for B12 supplements to work?

The time that it would take B12 supplements to work would depend entirely on your situation. For those suffering from only mild deficiency, the effect is rather quick. You might even start seeing changes in your B12 levels in 2 weeks. However, for those with a severe deficiency, the road to restoration is quite long and can even take upward of 3 months to show any significant changes.

9.) Can B12 supplements raise blood pressure?

The varying relationship between vitamin B12 supplements and blood pressure is still being explored by health experts. While a study with rats showed that vitamin B12 may actually lower blood pressure, the experiments with humans have remained inconsistent.

10.) What is the average cost of B12?

The cost of vitamin B12 supplement in India can be anywhere between Rs.500 to Rs. 1500. This cost is impacted by the serving size, level, and form of B12, and manufacturing.